Bulletproof coffee — the controversial, butter-laden morning drink that split the coffee world in half. Some people swear it eliminated their brain fog and kept them satiated until noon. Others think it sounds like a terrible idea.

Here’s what you actually need to know: how to make it correctly, what’s really in it, and whether you should try it.

What Is Bulletproof Coffee?

Bulletproof coffee is a high-fat coffee drink made by blending coffee with unsalted butter (or ghee) and MCT oil (medium-chain triglyceride oil). It was popularized by Dave Asprey, who trademarked the “Bulletproof” name but didn’t invent the concept — high-fat coffee has been drunk for centuries in Tibet and Ethiopia.

The theory: replacing a carb-heavy breakfast with fat + caffeine provides sustained mental clarity and energy without the blood sugar spike and crash of a regular breakfast.

The basic formula:

  • 1–2 cups hot brewed coffee
  • 1–2 tablespoons unsalted butter (grass-fed preferred)
  • 1–2 tablespoons MCT oil (or coconut oil as a substitute)
  • Blend until frothy and creamy

Ingredients

Essential:

  • Coffee: 1–2 cups (240–480ml) freshly brewed strong coffee or espresso-based coffee
  • Unsalted butter: 1–2 tablespoons (14–28g) — grass-fed if possible
  • MCT oil: 1–2 tablespoons (14–28ml) — C8/C10 MCT oil or coconut oil as substitute

Optional add-ins:

  • Collagen peptides (1 scoop) — for protein without carbs
  • Vanilla extract (½ teaspoon) — adds flavor without sweetness
  • Cinnamon (a pinch) — blood sugar regulation + flavor
  • Himalayan salt (tiny pinch) — enhances flavor and adds electrolytes
  • Cocoa powder (1 tsp) — for a mocha variation

Equipment

  • Blender (countertop or immersion/stick blender) — this is non-negotiable. Stirring doesn’t work. You need to emulsify the fats into the coffee.
  • Strong coffee source: espresso machine, Moka pot, French press, or drip machine
  • Heat-safe blender jar if using hot liquid

Why you must blend: Fat and water don’t mix on their own. Blending creates an emulsion — tiny fat droplets suspended throughout the liquid — which gives bulletproof coffee its signature creamy, latte-like texture. Stirring leaves you with an oil slick on top.

The Recipe

Classic Bulletproof Coffee

Makes: 1 serving
Time: 5 minutes

  1. Brew your coffee. Make 1–2 cups of strong coffee using your preferred method. Espresso + hot water (Americano-style) gives the best flavor depth. French press or pour-over also work well. Avoid weak drip coffee — the fat will mute the flavor.

  2. Let it cool briefly. 30 seconds off boil is fine. If using a standard blender, you want it hot but not scalding (around 70°C / 160°F is ideal). Most blender lids are rated for hot liquids but not boiling.

  3. Add butter first. Add 1 tablespoon of unsalted butter to the blender. Starting with less is smart — you can always add more once you know what you like.

  4. Add MCT oil. Add 1 tablespoon of MCT oil. If you’re new to MCT oil, start with ½ tablespoon. MCT oil can cause digestive discomfort (bloating, urgency) when you jump to full doses without building tolerance.

  5. Add the coffee. Pour the hot coffee over the fats.

  6. Add any extras. Collagen, vanilla, cinnamon, salt — whatever you’re including.

  7. Blend for 20–30 seconds. Start slow, then full speed. The mixture should turn light, frothy, and creamy — like a latte with a foam top.

  8. Pour and drink immediately. The emulsion starts to separate within minutes. This isn’t a “make ahead” drink.

Ratios Table

Coffee StrengthButterMCT OilResult
240ml (1 cup)1 tbsp (14g)1 tbsp (14ml)Standard
240ml (1 cup)2 tbsp (28g)1 tbsp (14ml)Richer, more filling
480ml (2 cups)2 tbsp (28g)2 tbsp (28ml)Large, full meal-replacement
240ml (1 cup)1 tbsp (14g)½ tbsp (7ml)Starter dose (MCT sensitive)

Butter Coffee Recipe (Simpler Variation)

“Butter coffee” is the simplified version — coffee + butter only, no MCT oil. This is what people make when they want the richness and sustained energy without the cost/commitment of buying MCT oil.

Basic butter coffee:

  1. Brew 1–2 cups strong coffee
  2. Add 1–2 tablespoons unsalted butter
  3. Blend 20–30 seconds
  4. Drink immediately

The texture isn’t as frothy as the MCT version (MCT emulsifies more readily than butter alone), but it’s still far better than un-blended. Some people add a small amount of coconut oil to help emulsification.

Butter coffee vs bulletproof coffee: Butter coffee is any coffee-butter blend. “Bulletproof coffee” specifically refers to the formulation with MCT oil (and in the strictest Dave Asprey sense, uses his specific “Bulletproof” branded coffee beans). For home use, both terms are used interchangeably.

Ingredient Quality Notes

The Butter Question

The original recipe specifies “grass-fed butter” — specifically Kerry Gold or similar. Why? Grass-fed butter has a higher concentration of omega-3 fatty acids, conjugated linoleic acid (CLA), and vitamin K2 compared to conventionally raised cows. Whether this makes a meaningful difference in a recipe that involves ~14g of butter is debated. Regular unsalted butter produces a perfectly good bulletproof coffee.

Important: Use unsalted. Salted butter can make the coffee taste oddly savory in a way that ruins the drink.

Can you use ghee? Yes — ghee (clarified butter) is a popular swap, especially for those who are sensitive to dairy proteins since ghee has the milk solids removed. It emulsifies slightly differently but works well. Use the same quantities.

MCT Oil vs Coconut Oil

MCT oil is derived from coconut oil but concentrated. Coconut oil is roughly 54% MCTs; pure MCT oil is 100%.

MCT OilCoconut Oil
MCT concentration100%~54%
FlavorNeutralSlight coconut
PriceHigherLower
Solidifies at room tempNoYes
GI sensitivity riskModerateLower

If you want to try bulletproof coffee without buying MCT oil specifically, coconut oil is a functional substitute. Use the same quantity. The flavor will have a faint coconut undertone (which many people enjoy with coffee).

Coffee Choice

The original Bulletproof Coffee used low-mycotoxin “Bulletproof” branded beans — a claim that has been criticized by the scientific community. The reality: standard high-quality arabica coffee is fine. Use whatever coffee you enjoy. The key variables are:

  • Roast: Medium to medium-dark works best. Very light roasts can taste sour with fat; very dark roasts can taste bitter and ashy.
  • Freshness: Freshly ground makes a noticeable difference in flavor when fat is involved (fat amplifies both good and off flavors).
  • Strength: Brew strong. One standard drip cup of coffee can taste weak and bland when butter is added. Espresso-based (2 shots + hot water) is ideal.

Variations

Keto Bulletproof Coffee

Add heavy cream (1–2 tablespoons) in addition to butter + MCT oil for an ultra-rich, higher-fat version. Popular with keto dieters who want a more filling meal replacement. Blend until thick and creamy.

Sweet Bulletproof Coffee

Add: ½–1 teaspoon vanilla extract + 1 teaspoon monk fruit sweetener or erythritol. Keeps it low-carb while adding sweetness that balances the fat richness.

Bulletproof Mocha

Add 1 teaspoon unsweetened cocoa powder + optional sweetener. The fat + chocolate combination is genuinely excellent — rich and smooth without any bitterness.

Cinnamon Spice Version

Add ½ teaspoon cinnamon + tiny pinch of cardamom. Cinnamon is a natural blood sugar stabilizer and adds warm spice complexity. This is a great starter variation for people who find plain bulletproof coffee too plain-tasting.

Cold Bulletproof Coffee

Cold bulletproof coffee doesn’t emulsify as effectively (fats need heat to blend properly), but here’s how:

  1. Make bulletproof coffee hot (standard recipe)
  2. Let it cool to room temperature
  3. Add ice and re-blend briefly — this re-emulsifies it
  4. Pour over additional ice in a glass

Don’t add ice to hot bulletproof coffee and expect it to emulsify — it won’t work well.

Iced Butter Coffee (Easier Cold Option)

  1. Cold brew concentrate (strong) — 120ml
  2. Coconut milk or cream — 60ml
  3. 1 tablespoon MCT oil
  4. Ice
  5. Blend cold — the coconut milk helps emulsify the MCT oil without heat

Troubleshooting

“Mine has an oil slick on top” — You didn’t blend it. Stirring doesn’t create an emulsion. Use a blender for 20–30 seconds minimum. Even an immersion blender works better than stirring.

“It tastes like drinking liquid butter” — You used too much butter. Start with ½ tablespoon, taste, then adjust. Also try a stronger coffee — more coffee flavor balances the fat.

“It’s causing stomach issues / urgency” — Classic MCT oil reaction. Start with ½ teaspoon of MCT oil and build up over 1–2 weeks. Your gut needs time to adapt to concentrated MCTs.

“It tastes bland/watery” — Your base coffee is too weak. Use espresso, a strong Moka pot brew, or double your ground coffee dose for drip.

“It’s not frothy like I expected” — Blend longer (30–45 seconds) and make sure the coffee is hot enough. Cold coffee won’t emulsify as well. A high-powered blender produces better foam than a stick blender.

“I’m hungry an hour after drinking it” — Bulletproof coffee does not work the same way for everyone. Some people experience sustained satiety; others don’t. Fat alone doesn’t suppress hunger as effectively as protein does. Try adding a scoop of collagen peptides for extra satiety.

Does bulletproof coffee break a fast?
Technically yes — it contains significant calories (200–500 calories per serving). However, many intermittent fasting practitioners use it anyway because it contains no carbohydrates and minimal protein, so it doesn’t significantly raise insulin levels. Whether it “breaks your fast” depends on your fasting goals: if you’re fasting for caloric restriction, it breaks the fast; if you’re fasting for blood sugar/insulin control, it’s borderline.
Can I use salted butter?
You can, but most people find it tastes odd — slightly savory in a way that doesn’t work well with coffee. Unsalted butter is strongly recommended. Salted Kerry Gold in particular has a noticeably salty-buttery flavor that can be unpleasant here.
Is bulletproof coffee healthy?
The health claims are contested. There’s limited clinical evidence for the cognitive performance benefits. What’s clear: it’s a high-calorie, high-saturated-fat drink. If you’re replacing a carb-heavy breakfast with it and overall eating less processed food, some people do better. It’s not for everyone, and long-term effects of daily high-saturated-fat consumption remain debated.
How many calories are in bulletproof coffee?
Approximately 230–460 calories depending on quantities. A standard serving (1 cup coffee + 1 tbsp butter + 1 tbsp MCT oil) is roughly 230 calories, almost entirely from fat (25–30g fat, 0–1g carbs, 0–1g protein).
Can I make bulletproof coffee without a blender?
Not really, no. The emulsification requires mechanical force. A regular stick blender (immersion blender) works, a milk frother works reasonably well, but stirring and shaking don’t create a stable emulsion. The result without blending is an oily, separated mess.
What's the best MCT oil for bulletproof coffee?
Look for C8 MCT oil (caprylic acid) which is the most efficiently converted to ketones. C8/C10 blends are the most common and cost-effective. Avoid MCT oils that are mostly C12 (lauric acid) — these are essentially just coconut oil in a bottle and don’t have the same ketone-producing properties.