Written by: Suzie Walker



Time to read 12 min

You must have heard the buzz surrounding Bulletproof Coffee.

This new way of taking your coffee has been in the news over the past few years. With numerous health claims attributed to it, and countless celebrity endorsements backing those claims up.

We at The Keto Collective are big fans of this tasty brew. So, What is Bulletproof Coffee? And how do you make it?

Join me as we discover if this new way of enjoying your Java is for you, and how to enjoy it at home…

So, What is Bulletproof Coffee? Butter and Coffee... Really?

Bulletproof Coffee is a trendy keto beverage made with high-quality coffee beans blended with unsalted butter and MCT oil (Medium-Chain Triglycerides). You heard that right. Coffee and Butter!

As strange as it sounds to those only discovering this beverage for the first time, this combination is now being heralded for its health benefits, and fat-burning ability.

But is it a legitimate choice of beverage on the Keto Diet? Let's discuss…

Created by Dave Asprey, the originator of the Bulletproof diet, this concoction has become popular among low-carb and keto diet followers.

This morning alternative to your normal cup of joy provides between 250kcal and 500kcal per serving and increases feelings of satiety, meaning ketosis can be maintained without feeling those crazy hunger pangs.

Coffee itself increases resting metabolic rate and thermogenesis, adding to the much-vaunted fat-burning that this beverage produces. 

On top of that, MCT oil is metabolised quickly by the liver providing a ready source of energy perfect for a ketogenic style of eating. And it is a great booster before working out!

coconut oil coffee

How To Make Bulletproof Coffee at Home

Making Bulletproof Coffee at home is a breeze. However, what is going to be an important thing to consider is the blender.

We wouldn't recommend trying to make Bulletproof Coffee with a hand whisk. The ingredients won't mix as well compared to using a high-powered blender such as a Vitamix.

Of course, you don't need to get a blender worth hundreds of pounds to make your Bulletproof Coffee, but it should be powerful enough to blend the coffee, MCT Oil, and butter into a creamy consistency. 

A hand whisk is probably not going to cut it!


  • Reasonable Powered Blender/ Hand Blender
  • Kettle
  • Cafetière/ Coffee Machine


  • 1 cup (8 ounces) hot, freshly brewed black coffee
  • 1 to 2 tablespoons grass-fed unsalted butter or ghee
  • 1 to 2 tablespoons MCT oil

#Notice: Be very careful with MCT oil, and make sure to up your dosage slowly. Your stomach is not used to processing pure MCT oil, and it could get upset if you overdo it!


Brew coffee using the preferred method.
Add butter and MCT oil to the blender.
Pour hot coffee into the blender.
Blend until frothy and creamy.

Be careful when opening the blender after use!

Enjoy your homemade Bulletproof Coffee!

It should be noted that Coconut Oil is a perfect replacement for pure MCT oil, and is itself a cheaper form of MCTs, although at a lower purity. Cream can be added if preferred, but that will increase the calorie count considerably!

Origins and Popularity of Bulletproof Coffee

Created by Dave Asprey, bulletproof coffee has become a popular choice among low-carb and keto-diet followers around the globe. So, what is it that makes bulletproof coffee so appealing?

Here are four reasons why people are drawn to it:

1) It's a convenient way to get your cup of joe AND fats. The recipe consists of brewed coffee, unsalted butter, and MCT oil blended together – all you have to do is mix it together and serve warm for an easy breakfast substitute.

2) The drink provides 250kcal per serving and increases feelings of satiety, reducing the expectation of food consumption after three hours. Plus, normal caffeine intake increases resting metabolic rate and thermogenesis, making it a great source of energy for those on the go.

3) Bulletproof coffee includes added fats like MCT oil which helps support the body's natural detoxification process - removing toxins from our system more efficiently than other oils. Additionally, grass-fed butter has higher levels of vitamins A and K as well as omega-3 fatty acids than its conventional counterpart.

Ultimately drinking bulletproof coffee might be enjoyable, but as a bonus, it also provides you with a bunch of health benefits!

keto coffee

Ingredients and Nutrition of Bulletproof Coffee

Bulletproof coffee does contain high-quality fats that can leave the drinker satiated for longer. The combination of high-quality MCT oil and Coffee is also great for focus.

The addition of MCT oil to the mix provides an efficient source of energy for those on low-carb diets like keto. 

This type of oil is metabolised quickly by the liver into energy, making it a convenient source for those following a ketogenic diet. Plus, it has a completely neutral taste and doesn't alter the flavor of your cup of joe.

It can be very strange tasting pure MCT oil for the first time! It can be described as thick water!

High-quality grass-fed butter offers healthy fats that also add to the creamy texture of the drink. For butter lovers, it improves taste and adds richness to your cup of bulletproof java. It also contains vitamins A and K as well as omega-3 fatty acids.

All these ingredients combine to make one delicious drink – just don't overdo it!

Are There Carbs in Bulletproof Coffee?

Bulletproof coffee is essentially carb-free, as it contains only coffee, butter and oil. However, some variations of bulletproof coffee may add other ingredients that can increase the carb count, such as:

  • Cream or milk: These dairy products contain lactose, which is a type of sugar that can add carbs to your bulletproof coffee. If you want to use cream or milk, opt for heavy cream or unsweetened almond milk, which has lower carb content than regular cream or milk.
  • Sweeteners: Some people like to sweeten their bulletproof coffee with sugar, honey, maple syrup, or other sweeteners. However, these sweeteners are high in carbs and can kick you out of ketosis. At the Keto Collective, we don't use sweeteners, and don't advise you to either!
  • Flavours: Some people like to add flavors to their bulletproof coffee, such as vanilla extract, cocoa powder, cinnamon or pumpkin spice. These flavors can enhance the taste of your bulletproof coffee without adding too many carbs. However, be careful with the amount you use and check the labels for any hidden sugars or additives.
keto coffee and butter

Does Bulletproof Coffee Help Ketosis?

Yes! Bulletproof coffee is a popular drink among keto dieters because it can help them reach and maintain a state of ketosis.

Bulletproof coffee helps ketosis by providing a high amount of healthy fats, such as butter, MCT oil or coconut oil. These fats are quickly absorbed and converted into ketones, which are molecules that can fuel the brain and muscles. 

Ketones also suppress appetite and cravings, which can help keto dieters stick to their low-carb plan. This is especially helpful during the early stages of the keto diet, and can help the user stay on track!

By drinking bulletproof coffee instead of a breakfast, keto dieters can boost their ketone levels and enjoy sustained energy and focus throughout the morning. It can also be used as a pre-workout drink or a snack to keep the metabolism running and prevent hunger pangs.

Potential Benefits of Bulletproof Coffee

Consuming Bulletproof coffee in moderation can offer some potential health benefits. This is mainly due to the increased amount of high-quality fats your body will be using as fuel, but you will also see some benefits from the caffeine. These benefits include:

  • Prolonged Ketosis
  • Greater adherence to low-carb living
  • Increased resting metabolic rate
  • Increased thermogenesis
  • Healthy Fat Intake
  • Less brain fog

Decaf coffee still provides many of the same benefits as regular caffeinated coffee without the side effects associated with excess caffeine consumption. If you don't want the risk of jitters on your commute to work, it may be worth considering going decaf!

MCTs may help support healthy triglyceride levels and reduce cholesterol levels when consumed regularly.

bulletproof coffee machine

It's important to note that the quality of the coffee is also crucial. It should be made with high-quality beans that are low in mycotoxins.

All in all, Bulletproof Coffee can be an enjoyable part of a balanced diet, but one must keep their overall nutrition goals in mind when deciding whether or not to try it out!

What is the Downside of Bulletproof Coffee?

Before you run out and buy a bottle of MCT Oil and a blender, we have some bad news… Not everything about this new way of drinking coffee is good news. Bulletproof coffee also has some potential drawbacks that should be considered before drinking it regularly. Some of the possible downsides of bulletproof coffee are:

  • It can be high in calories: A typical cup of bulletproof coffee can contain around 300 calories from the fats alone. If you drink too much bulletproof coffee without reducing your calorie intake from other sources, you may end up gaining weight instead of losing it.

  • It can be low in nutrients: Bulletproof coffee provides mostly fats and caffeine, but not much else in terms of protein, fibre, vitamins and minerals. If you rely on bulletproof coffee as your main source of energy and skip meals or snacks that contain more nutrients, you may develop nutritional deficiencies or imbalances over time.
  • It can cause digestive issues: Some people may experience stomach upset, nausea, diarrhea or constipation after drinking bulletproof coffee. This can be due to the high amount of fats that may overwhelm the digestive system or trigger gallbladder problems. To avoid this, start with a small amount of fats and gradually increase it as your body adapts. You can also add some fibre-rich foods like chia seeds or psyllium husk to your bulletproof coffee to help with digestion.

Is Bulletproof Coffee OK with Intermittent Fasting?

Yes, Bulletproof coffee can be compatible with intermittent fasting, but it's completely dependent on how you define fasting and what your goals are.

Some people consider bulletproof coffee as breaking the fast, as it contains calories and fats that can stimulate digestion and metabolism. Others consider bulletproof coffee as part of the fast, as it contains no carbs or protein that can raise insulin levels and interfere with ketosis.

If you want to drink bulletproof coffee while intermittent fasting, here are some tips to follow:

  • Drink it during your eating window: Simple, If you want to be strict with your fasting, you can drink bulletproof coffee only during your eating window and avoid it during your fasting window. This way, you can still enjoy the benefits of bulletproof coffee without breaking the fast!
  • Drink it early in the morning: If you want to drink bulletproof coffee outside your eating window, you can drink it early in the morning as your first thing. This way, you can still benefit from the energy and ketone boost of bulletproof coffee without disrupting your fasting too much. Avoid drinking bulletproof coffee later in the day or close to bedtime, as it can interfere with your sleep quality. You don't want to go to bed wired!
  • Don't add cream: Adding ANY carbs will end your fast and kick you out of ketosis.

In our honest opinion, true fasting should really be done without Bulletproof Coffee.

True fasting involves avoiding anything but water, and not consuming any calories will provide the perfect platform to get the most out of fasting, including all those important benefits from autophagy!

However, Bulletproof coffee could be a great way to ease out of a fast while maintaining ketosis. Surprisingly, especially for the uninitiated out there, the first meal following a fast can be quite a slog, especially early in the day.

bulletproof coffee

How Many Bulletproof Coffees Can You Have a Day on Keto?

There is no definitive answer to how many bulletproof coffees one can have a day on keto, as it depends on several factors, such as personal preferences, goals, activity levels, and tolerance to caffeine and fats.

Make sure you know your macros, and go from there!

If you overdo your bulletproof coffee, make sure to factor the added calories into the rest of the day's eating.

However, some general guidelines are:

  • Start with one bulletproof coffee a day, preferably in the morning or before a workout. See how you feel and adjust accordingly.
  • Early on its best to keep your bulletproof coffee intake to two cups a day, as too much caffeine can cause jitters, anxiety, insomnia, and dehydration. Too much fat can also cause digestive issues and calorie overload. Too much MCT oil and you won't leave the bathroom!
  • Balance your bulletproof coffee consumption with other sources of protein, fibre, vitamins, and minerals from whole foods. Bulletproof coffee is not a meal replacement, it has no fibre!
  • Monitor your ketone levels with a keto meter or strips to ensure that you are staying in ketosis and not overdoing it with the fats.

Comparison to Typical Breakfasts

Would we recommend Bulletproof Coffee over a typical breakfast? Absolutely!

Let's be honest here… What is the typical breakfast?



Full English?

Consuming any of these is just going to set you up for a mid-morning carb-crash, especially if you struggle with insulin resistance. And you can forget about keto and ketosis!

Compared to typical breakfasts, Bulletproof coffee provides a high-calorie meal alternative that won't leave you crawling for carbs at 11am! 

Instead, you receive a clean source of high-quality fats and oils that will leave you feeling energised and focused until the early afternoon. Not only that, but hunger pangs are a thing of the past with Bulletproof coffee. 

Nothing can quite prepare you for the mental clarity you feel following low-carb living, and this keto coffee only amplifies these benefits

You won't even be thinking of those pesky carbs!

As mentioned, Bulletproof Coffee is lacking essential nutrients like protein, fibre, and most vitamins, and minerals necessary for optimal health. So when first consuming solids in the day, we recommend you load up on healthy keto vegetables and proteins.

bullet proof keto coffee

Final Thoughts On Bulletproof Coffee

There is a lot to love about bulletproof coffee, and we can't get enough of it at The Keto Collective. 

While it can have benefits like increased satiety and improved short-term recall, you should be wary of a few things…

Bulletproof coffee is a high-calorie caffeinated drink made with added fat that is intended to replace carb-heavy breakfasts and fuel your day. The drink combines high-quality coffee beans with unsalted butter and MCT oil, blended together and served warm, and provides between 250kcal and 500kcal per serving.

The drink is very high in calories, and if poorly chosen, the fats included could end up being high in saturates. High intakes of caffeine over an extended period may also tire the adrenal glands, impacting hormonal balance.

As a meal replacement, bulletproof coffee may be useful during a fast and can be used to maintain ketosis. It is very satiating, leaving the drinker feeling fuller for longer, with clarity and focus.

Ultimately, only you can decide if bulletproof coffee is right for you. But we recommend that you at least give it a try. You may be surprised to find yourself loving the combination of caffeine and fat!

Follow us at The Keto Collective Knowledge Hub for more articles on living the keto lifestyle!

Suzie Walker - Keto Collective

Suzie Walker

Suzie Walker is a qualified Nutritional Therapist from the College of Naturopathic Nutrition London and co-founded The Keto Collective, a company that aims to make it easier for those following the keto way of eating to find whole food, great tasting, keto alternatives to their everyday favorites.

Suzie is a passionate believer in the power of the ketogenic diet and has researched the many health benefits of low-carb living.

Her goal is to bring keto to the masses and take it mainstream. 

Can I Make Bulletproof Coffee Without Butter?

Yes, you can make bulletproof coffee without butter. Instead, you can substitute MCT oil, coconut oil, or heavy cream for the butter. Coconut oil is a great source of energy and fits in with the ketogenic style of eating. It contains medium-chain triglycerides that are quickly metabolised by the liver, providing a ready source of energy. Plus, it's calorie-light compared to butter, so you won't be adding unnecessary calories to your cup.

Is Bulletproof Coffee Suitable For Pregnant Women?

Pregnant women should exercise caution when considering drinking bulletproof coffee. Despite its potential benefits, it can be high in calories and saturated fat, which may not fill you up as much as a balanced breakfast. Furthermore, it contains caffeine, which can have adverse effects on hormonal balance and the adrenal glands if consumed in high amounts over an extended period of time. It's best to stick with nutrient-dense foods like fruits, vegetables, whole grains, legumes, nuts, and seeds for a healthy breakfast.

Is Bulletproof Coffee Suitable for People With High Triglycerides?

Drinking Bulletproof coffee can be enjoyable, but it's important to consider potential health risks associated with high levels of saturated fat and caffeine. If you have high triglycerides, you might want to think twice before adding a cup of Bulletproof coffee to your daily routine. To stay safe, consider limiting your intake of Bulletproof coffee and opting for a more balanced breakfast instead.