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Complete Guide to Bulletproof Coffee

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Disclaimer: Bulletproof products have been provided to me for the purpose of this review by Bulletproof as free samples. This has not influenced my review and the opinions expressed in this post are my own. I am not affiliated with Bulletproof.

Most of you are familiar with Bulletproof coffee aka BPC - Instagram and other social media are flooded with pictures of mugs filled with frothy coffee. For those who are new to it, it's a blend of coffee and healthy fats, including grass-fed butter (more omega 3s than grain-fed) and MCTs.

Adding fat to coffee may sound odd but it's surprisingly delicious. Contrary to common belief, it won't make your coffee oily and if you blend it well, you'll get amazingly creamy coffee. Although BPC is not for everyone, it can be used as a supplement as part of a healthy ketogenic diet.

What is Bulletproof Coffee?

Although for most people, bulletproof coffee (BPC) refers to a cup of any "butter coffee", the original BPC was created by Dave Asprey of Bulletproof. It's made with high-quality coffee beans and is known for having the lowest mold toxin levels. As I found out myself, it tastes amazing even without sweeteners or cream. In fact, I can drink it black without anything added to it.

If you are interested in the science behind Bulletproof Coffee and how it's produced, have a look at this post on Dave Asprey's blog.

Is BPC Suitable for Everyone?

BPC may be a great addition to your diet, but it's not for everyone.

  • If you are sensitive to caffeine and/ or MCTs, avoid drinking BPC or try alternatives. Use green tea, matcha or herbal tea instead of coffee - and virgin coconut oil instead of MCT supplements.
  • If you are trying to lose weight and you're stuck at a weight loss plateau, try skipping BPC for a few days. While for some people BPC helps suppress hunger, others may end up eating extra calories. Keep in mind that calories do count and a cup of BPC is at least 200 calories (kcal).

Variations of BPC

Apart from the traditional BPC, you can try some of the following variations that I created:

  • Bulletproof Matcha Latte for those who don't drink coffee. Apart from matcha, you can use any of your favourite tea.
  • You can add some healthy fats such as butter, coconut oil or Brain Octane Oil to my Chai Tea Latte and prepare it just like BPC.

Complete Guide to Bulletproof Coffee

What Are MCTs?

Medium Chain Triglycerides (MCTs) are extracted from coconut oil. They're known to improve brain function and support ketosis. In most supplements, the taste is neutral and you won't be able to detect it when used in recipes. There are three main products on the market: MCT Oil, XCT Oil and Brain Octane Oil.


There are different types of MCTs: caproic acid (C6), caprylic acid (C8), capric acid (C10) and lauric acid (C12). Apart from C6, which is best avoided (it tastes bad and is more likely to cause digestive discomfort), MCTs  can be beneficial.

Coconut oil contains mostly C12 ( about 50%), while MCT oil blends are made of C8 and C10. That's why it's good to include both in your diet.


XCT oil is a product developed by Bulletproof and it's a blend of two MCTs: C8 and C10. Compared to Brain Octane Oil, which costs twice as much as XCT oil, it's an affordable product and it's good to start with if you are planning to use MCTs as a supplement.

Brain Octane Oil

Brain Octane Oil from Bulletproof is made with pure C8. It provides a quick source of energy and maximum cognitive benefits. I could tell the difference when I started adding it in my coffee and smoothies, as I experienced an immediate energy boost which can be really helpful if you just started following the ketogenic diet and feel tired (remember, it take 3-4 weeks to get keto-adapted). I don't use it every day but it helps having some before going to gym or when I need to work and concentrate.

When I first tried MCT oil a while ago, I didn't know about the potential side effects and digestive discomfort. If you are new to MCTs, make sure you start with a small amount (such as a teaspoon) and gradually add more to avoid stomachache and/ or diarrhoea.

Complete Guide to Bulletproof Coffee

Uses of MCTs in Recipes

Both MCT oil (or XCT oil by Bulletproof) and Brain Octane Oil can be used in a variety of recipes - they can be used interchangeably. Start with small amounts and add more once you get used to it.

Apart from making coffee and matcha latte, you can use MCTs in several other recipes:

Step-By-Step Guide to BPC

Hands-on Overall

Allergy information for Complete Guide to Bulletproof Coffee

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Fish free
✔  Shellfish free

Nutritional values (per serving)

Net carbs0 grams
Protein0.4 grams
Fat25.2 grams
Calories221 kcal
Calories from carbs 0%, protein 1%, fat 99%
Total carbs0 gramsFiber0 gramsSugars0 gramsSaturated fat20.8 gramsSodium6 mg(0% RDA)Magnesium7 mg(2% RDA)Potassium120 mg(6% EMR)

Ingredients (makes 1 serving)

Basic BPC:

Note: you can use up to 2 tablespoons of Brain Octane Oil and up to 2 tablespoons of unsalted butter. Keep in mind that BPC takes time to get used to. Start with small amounts so your digestive tract can get used to it. If using Brain Octane Oil, start with 1 tsp and gradually add more.

Optional ingredients:


  1. Brew the coffee using your your preferred method (I recommend French press). To make one serving, use 2 1/2 tablespoons (13 g/ 0.4 oz) of ground coffee and a cup (240 ml/ 8 fl oz) of water. Place the ground coffee into the French press. Bring the water to a boil and let it cool for a minute. Pour the water into the French press and stir vigorously. Depending on the preferred strength, steep for 2-4 minutes. Then, press the plunger all the way down.
    Complete Guide to Bulletproof Coffee
  2. Pour your freshly brewed coffee in a blender or a heat-proof jar (if using immersion blender). Add butter, Octane Oil, and any suggested optional ingredients. Pulse until smooth and frothy. If you're not using all the coffee at once, do not leave it in the French press. Instead, pour it into a jar or a thermal carafe or thermal mug to keep it warm. Complete Guide to Bulletproof Coffee
  3. Serve! Complete Guide to Bulletproof Coffee


Have you tried Bulletproof Coffee? You can win a 16 fl oz bottle of Bulletproof Upgraded Octane Oil. Just follow the instructions below to join the giveaway. The lucky winner will be announced in a few days! :-)

a Rafflecopter giveaway

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Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Coffee (prepared), liquid
0 g0.3 g0 g2 kcal
Butter, unsalted, grass-fed
0 g0.1 g11.5 g102 kcal
MCT oil
0 g0 g13.6 g117 kcal
Total per serving
0 g0.4 g25.2 g221 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

Let us know what you think, rate this recipe!

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Comments (275)

I am totally new to the keto diet. Your blog and the information I am reading is fantastic! Thank you!

Hi. My name is Sarvenaz. I'm live in iran and I don't have have any access to MCT Oil. Can I use coconut oil instead of it in my bullet proof?

I am allergic to coconut in all forms. I am having real issues getting into ketosis and staying there and have no idea what I am doing wrong. I am looking for anything that will get me into ketosis and keep me there. I love butter tea, but is there another source of MCTs that isn’t coconut based?

Hi Kerri, you can boost ketosis by introducing intermittent fasting: Practical Guide to Fasting or by increasing your fat intake, by e.g. using fat bombs:
However, increasing your fat intake only to boost ketones is not something I would recommend for most people as this could lead to weight gain.
Have a look at this post for more about the role of ketones: The Ketone Craze - Who Really Benefits From High Ketone Levels?

Would you recommend ghee butter instead of regular butter.. I have both don't know what to put in my BPC

Either one is great - depending on what I have, I use both 😊

I been on BCP diet for a month ...So happy with my results.

Getting ready to embark on ketogenic diet for medicine induced weight gain.  Gave up the pain medicine, now want to give up the weight!  I've read about bulletproof coffee, anxious to try!

Love bulletproof coffee!

I am new to all of this and very interested in a bulletproof coffee. Can't wait to try it!!

I Love Bulletproof Coffee it's changed my life the upgraded MCT oil racks

I love BPC!

Love ❤️ Bulletproof coffee. I used to get the big brown box of individually wrapped pods but when I went to reorder they were discontinued.  I read a ton of reviews & decided to order an organic coffee pod instead.  The next after received it, I placed an overnight order for the Bulletproof pods which were in a different packaging.    Morale of the story, buy Bulletproof because nothing else compares!!

I have been trying this with ghee and coconut oil.

Bulletproof coffee 😍 I'd totally love to try this![quote][/quote]

I use BPC mainly for my brain. No memory loss for me!

Bulletproof sounds like just what I need every morning. Luv your blog!

I love your products! Keep up the awesome work
Thank you!

Bullet Proof Coffee..Where have you been all my life??  

I love my bulletproof coffee but it is time for an upgrade!

It keeps me from getting hungry for hours!

BPC helps me get through my mornings with a smile 😊

Bulletproof is my go to for my heathy fat! Not only does it get me into ketosis quickly it also keeps me there!

My husband and I always have BPC every morning and I usually do not drink coffee because did not like it however my husband got me started drinking BPC ever since.

I love bullet proof tea!

Love my bulletproof coffee in the morning, I personally think its better when you make it in blender and at the end a dash of nutmeg or raw cocoa powder on the top!

I am new to your blog and am just beginning to mentally digest all that is available to help my husband and I as we continue on our new Keto eating plan. Thank you for your site.

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