What Is Bulletproof Coffee?
Nearly all keto diet plans recommend something called bulletproof coffee (or BPC) and you have no doubt run into mentions of it on trendy websites that feature beautiful pictures of coffee in clear glass mugs on kitchen tables in an artful state of disarray. It is so inextricably linked with the keto lifestyle that it possibly gets mentioned even more than “macros” or “healthy fat.” Bulletproof coffee is so popular that lots of people are choosing to adopt the habit of starting their day with a big cup of the stuff even if they aren’t following any sort of low carb/high fat diet. However, this delicious hot beverage is a bit more than just a cup of coffee with some butter or coconut oil thrown in. When done right bulletproof coffee can be a great way to boost your energy while suppressing hunger and boosting your intake of medium chain triglycerides (MCTs). Here’s everything you need to know about bulletproof coffee, including a basic recipe so you can make it yourself.
Bulletproof coffee is essentially coffee that has been blended with some sort of healthy fat, usually butter and/or coconut oil. Adapted from traditional butter coffees that have been consumed in Tibet for hundreds of years, bulletproof coffee is part of a long tradition of adding fat to coffee as both a morning energy and calorie boost. It is also important to note that bulletproof coffee is not meant to be used as a breakfast supplement, it is a breakfast replacement. At around 200 calories per cup, if you are using bulletproof coffee along side a normal diet you will be unlikely to experience the weight-loss effects many hope to gain from it. However, a delicious, steaming cup of BPC in the morning is probably the most keto-friendly breakfast you could choose! 99.9% of the calories come directly from healthy fats!
For those that don’t drink the stuff the idea of bulletproof coffee is easily translated to tea. It might sound a little weird to add a pat of butter into your mug of Earl Grey but I find that it adds a smoothness to the flavor that doesn’t require any milk or sweeteners.
What are the benefits of bulletproof coffee?
Bulletproof coffee has tons of benefits, even for those who aren’t on the keto diet. Because of its high fat/calorie content it can be used as full breakfast replacement that, wakes you up, give you energy, and suppresses hunger until lunch time. By adding medium-chain triglycerides (MCT) to your diet you are also giving your body the perfect fuel to turn into ketones, which give you better and more sustainable energy than normal glucose (sugar).
For keto dieters specifically, bulletproof coffee is very beneficial to helping you maintain your macro goals. Many of those who adopt the keto lifestyle initially find it very difficult to eat the required 70% of calories from healthy fats. They cut out the carbohydrates, but then replace it all with protein. This will leave you feeling ill and won’t get you into ketosis. Bulletproof coffee, with its approximately 200 calories from fat in every serving allows you to replace an entire meal, that would otherwise be protein or carbohydrate based, with lots of healthy fat.
Although bulletproof coffee can technically be made with any coffee you might have available, the best and most beneficial bulletproof coffee is made with coffee beans especially suited to the purpose. When you rely on coffee as much as we do (multiple cups a day), even if you aren’t making bulletproof coffee, you want to be sure that what you are putting into your body is as healthy and free of mystery chemicals as possible. We use Like It’s Saturday beans, because we know they will be high-quality, organic, and will make our coffee taste so good we don’t miss the overpriced Starbucks run.
Simple Bulletproof Coffee Recipe
- 1 cup of brewed coffee (Like It’s Saturday Coffee Co)
- 1-2 tablespoons butter (grass fed)
- 1-2 tablespoons MCT oil (or coconut oil)
- 1 tablespoon heavy cream optional
- Brew your chosen coffee using your normal, preferred method. For small coffee batches many prefer to use a French press, but you can use any type of preparation method.
- Add the butter and MCT oil to your coffee. Many like to use unsalted butter to retain a normal coffee flavor but salted is also fine and may help you to reach healthy sodium levels that some keto dieters struggle maintaining. However, it is essential you use grass fed butter or you won’t get the full benefits including the Omega 3 fatty acids.
- Optional: Add in any natural sweeteners (like stevia) or heavy cream at this point. They aren’t strictly necessary but help make your bulletproof coffee worthy of giving up your usual latte.
- Poor your coffee into your blender (or use an immersion blender) and pulse for about 45 seconds until frothy.
Notes: We recommend you start at the smallest measurements of added oils until you get used to the flavor then decide if you would like to add more. You can also easily size this recipe up or down by just multiplying the ingredients used.
Per Serving (1 cup)
Calories – 250
Fats (g) – 30
Carbohydrates (g) – 1
Protein (g) – 1
Good Additions to Bulletproof Coffee
If you are looking to amp up your bulletproof coffee, consider adding supplements that will increase your MCTs or ketones directly. MCT supplements come in powder and liquid form, both of which are very easy to add to your bulletproof coffee recipe. Just remember to add them before blending.
When adding creamers or sweeteners to your bulletproof coffee remember to keep it keto friendly. Use whole fat cream or milk and use sugar substitutes like stevia (never Splenda) for natural no-calorie sweetness. If you are looking to spice things up a bit, try adding cinnamon or nutmeg to your coffee during the brewing process, it adds a flavor reminiscent of Viennese coffee that I love. However, if you’re looking for something a bit sweeter, a little ketoproof chocolate and stevia added to your bulletproof coffee before blending can be a pretty good dupe for an at-home mocha!