Bulletproof Coffee Recipe (best Ingredients for Keto and Intermittent Fasting)
Bulletproof Coffee Recipe (BEST Ingredients for Keto and Intermittent Fasting) is a easy American recipe that serves 1. 270 calories per serving. Recipe by Kait Malthaner (BSc Nutrition & Exercise) on YouTube.
Prep: 8 min | Cook: 5 min | Total: 20 min
Cost: $1.70 total, $1.70 per serving
Ingredients
- 8 oz Brewed Coffee (freshly brewed hot coffee, 90-96°C)
- 1 tablespoon Unsalted Grass‑Fed Butter (cut into cubes, room temperature)
- 1 tablespoon MCT Oil (pure MCT oil, preferably from coconut)
- 1 large Egg Yolk (room temperature, fresh)
Instructions
Brew Coffee
Pull one to two shots of espresso (about 2 oz) and top with hot water to make 8 oz of coffee, or brew a strong cup using a drip machine.
Time: PT5M
Temperature: 90-96°C
Gather and Measure Ingredients
While the coffee brews, measure 1 Tbsp butter, 1 Tbsp MCT oil, and separate one large egg yolk into a small bowl.
Time: PT2M
Blend Coffee and Fats
Add the hot coffee to the blender, then add butter, MCT oil, and the egg yolk. Secure the lid and blend on high for 20‑30 seconds until frothy and fully emulsified.
Time: PT1M
Serve Immediately
Pour the frothy coffee into a mug and enjoy while hot.
Time: PT30S
Nutrition Facts
- Calories
- 270
- Protein
- 5 g
- Carbohydrates
- 1 g
- Fat
- 28 g
- Fiber
- 0 g
Dietary info: Keto, Low‑Carb, Gluten‑Free, Paleo (if using ghee or coconut oil), Dairy‑Free (use ghee or coconut oil instead of butter)
Allergens: Dairy (butter), Egg, Coconut (MCT oil source)
Ingredient Substitutions
- Instead of Brewed Coffee: espresso, strong drip coffee, tea (for caffeine‑free version)
- Instead of Unsalted Grass‑Fed Butter: ghee, coconut oil, cacao butter
- Instead of MCT Oil: coconut oil (less concentrated)
- Instead of Egg Yolk: omit for dairy‑free version, extra egg yolk for richer texture
Equipment Needed
- Blender (glass jar preferred)
- Coffee Maker (espresso machine or drip)
- Measuring Spoons
- Heat‑Resistant Mug
- Knife
- Small Spoon
Critical Steps — Do Not Skip
- Blend hot coffee with butter, MCT oil, and egg yolk to create a stable emulsion.
- Use a glass‑jar blender or ensure the plastic blender is rated for hot liquids.
- Keep butter and egg yolk at room temperature to prevent curdling.
Chef Tips from the Video
- Use grass‑fed, unsalted butter for a richer, cleaner flavor.
- Pure MCT oil provides the most efficient ketone boost; start with 1 Tbsp and increase if tolerated.
- A pinch of sea salt enhances the coffee’s natural sweetness.
- If you prefer a dairy‑free version, substitute butter with ghee or an extra tablespoon of coconut oil.
Troubleshooting
The coffee separates after blending.
Blend for an additional 10‑15 seconds; ensure the butter is fully melted and the coffee is hot.
The drink is not frothy enough.
Blend on high speed for a full 30 seconds and make sure the lid is sealed tightly.
The mixture is too thick or gritty.
Add a splash (1‑2 oz) of hot coffee and blend again.
Storage
Refrigerator: Can be stored in a sealed container for up to 24 hours; reheat gently and blend again before drinking.
Freezer: Not recommended – texture changes after freezing.
Room temperature: Best consumed immediately; does not keep well at room temperature.
Make-Ahead Tips
- Pre‑measure butter and MCT oil into a small container for quick access.
- Brew coffee ahead of time and keep it warm in a thermos; blend just before drinking.
- Separate the egg yolk and keep it in the refrigerator; bring to room temperature before use.
Frequently Asked Questions
What is the cultural significance and history of Bulletproof Coffee in the keto and intermittent fasting community?
Bulletproof Coffee was popularized in the early 2010s by Dave Asprey as a high‑fat, low‑carb beverage that mimics the metabolic benefits of fasting while providing energy. It quickly became a staple among keto enthusiasts and intermittent fasters because it keeps insulin low and curbs morning cravings.
How does Bulletproof Coffee fit into the broader keto cuisine tradition?
Keto cuisine emphasizes high fat, moderate protein, and very low carbs. Bulletproof Coffee delivers a concentrated dose of healthy fats in liquid form, making it an easy breakfast replacement that aligns perfectly with keto macros and supports ketosis.
What are the authentic traditional ingredients for Bulletproof Coffee versus acceptable substitutes?
The classic recipe uses freshly brewed coffee, unsalted grass‑fed butter (or ghee), and MCT oil. Acceptable substitutes include coconut oil for MCT oil, ghee for butter, and an optional egg yolk for extra creaminess. Collagen powder or cacao butter can be added for additional nutrients.
What occasions or celebrations is Bulletproof Coffee traditionally associated with in the keto lifestyle?
Bulletproof Coffee is most commonly consumed as a morning ritual to replace breakfast, especially on days when keto followers are fasting or need a quick, portable energy boost before workouts or work meetings.
What other keto‑friendly foods pair well with Bulletproof Coffee?
Pair it with a handful of macadamia nuts, avocado toast made with low‑carb bread, or a small serving of full‑fat Greek yogurt for a balanced keto breakfast after the coffee.
What are the most common mistakes to avoid when making Bulletproof Coffee at home?
Common errors include using cold coffee (which prevents emulsification), over‑blending which can over‑heat the blender motor, and using a plastic blender not rated for hot liquids, which can melt or leach chemicals.
Why does this Bulletproof Coffee recipe use an egg yolk instead of just butter and MCT oil?
The egg yolk adds extra emulsifying lecithin, creating a richer, frothier texture and providing additional fat‑soluble vitamins (A, D, E, K). It also contributes a small amount of protein without significantly raising insulin.
Can I make Bulletproof Coffee ahead of time and how should I store it?
Yes, you can blend the coffee and fats ahead and store it in a sealed container in the refrigerator for up to 24 hours. Reheat gently on the stove or in a microwave and give it a quick blend before drinking to restore the froth.
What does the YouTube channel Kait Malthaner (BSc Nutrition & Exercise) specialize in?
Kait Malthaner’s channel focuses on evidence‑based nutrition, low‑carb and keto eating, exercise science, and practical lifestyle tips for health optimization, with a strong emphasis on nutrient density and sustainable habits.
How does the YouTube channel Kait Malthaner (BSc Nutrition & Exercise) approach keto cooking differently from other keto channels?
Kait combines her academic background in nutrition and exercise science to provide scientifically grounded explanations for each ingredient, often highlighting metabolic effects, while many other keto channels focus more on trends without deep nutritional analysis.
Last updated: August 29, 2026
