Bulletproof Butter Coffee Recipe and Its Claimed Benefits
Key Takeaways
- Bulletproof coffee requires blending, not just stirring — unblended fat separates and produces an unpleasant drink
- MCT oil causes gastrointestinal distress in some people at full doses; start with 1 tsp and increase gradually
- The claimed cognitive and weight-loss benefits are supported by limited evidence; coffee's caffeine is the most reliable effect
Bulletproof coffee is a drink made by blending black coffee with grass-fed butter and MCT oil. It was popularized by entrepreneur Dave Asprey starting around 2013 and gained traction primarily within ketogenic and low-carbohydrate diet communities. The recipe itself is simple. The claimed benefits require more scrutiny.
What It Is
Bulletproof coffee is black coffee + grass-fed unsalted butter + MCT oil, blended until emulsified. The result looks like a creamy latte. The concept draws loosely from Tibetan butter tea (po cha), which has been consumed for centuries at altitude.
The main claims: replaces breakfast, suppresses hunger, sustains energy and focus without blood sugar spikes. Some of these claims hold up to scrutiny better than others.
Ingredients (1 serving)
Ingredients
- 240–360ml (1–1.5 cups) black coffee, hot (French press or drip)
- 1–2 tbsp (14–28g) unsalted grass-fed butter
- 1 tbsp (15ml) MCT oil
- Optional: collagen peptides, vanilla extract
Grass-fed butter: The original recipe specifies grass-fed (pasture-raised) butter, citing higher omega-3 fatty acids and vitamin K2 content compared to grain-fed butter. Kerry Gold (Irish) is the most widely cited brand. Regular high-quality unsalted butter will also work. The flavor difference is real but modest.
Equipment
- Blender (countertop or immersion blender)
- Coffee maker or French press
- Large mug or heat-safe glass
Instructions
Step 1: Brew the coffee
Brew strong black coffee using French press or drip — 240–360ml. Use freshly ground coffee. The original recipe recommends low-mold beans (a concept Asprey markets, though conventional quality coffee is also fine).
Step 2: Add ingredients to blender
Pour the hot coffee into a blender. Add 1–2 tbsp butter and 1 tbsp MCT oil.
Step 3: Blend
This step is non-negotiable. A proper emulsion requires mechanical blending — stirring does not work and leaves visible fat pools on the surface.
Hold a towel over the blender lid (hot liquids expand under pressure and can force the lid off). Start on low speed, then increase to medium-high. Blend for 30–60 seconds until creamy and uniform.
Hot liquid blending safety: Hot liquid in a blender builds pressure rapidly. Never fill more than half full, always hold the lid down with a folded towel, and start on low speed. A partial cover or loosely held lid will cause burns from the splatter.
Step 4: Drink immediately
Pour into a mug and drink hot. No sweetener is typically added — this is a no-carbohydrate, no-sugar drink in its intended context.
About MCT Oil
MCT (medium-chain triglyceride) oil is extracted from coconut or palm oil. Medium-chain fatty acids are absorbed differently from long-chain fats — they are transported directly to the liver and converted to energy (and ketones) more quickly.
Important note on tolerance: MCT oil causes nausea, cramping, and diarrhea in some people at full doses when first introduced. Start with 1 tsp rather than 1 tbsp and increase gradually over days or weeks.
The Evidence on Claimed Benefits
| Claim | Evidence quality |
|---|---|
| Increased alertness and focus | Mostly attributable to caffeine, which is well-established |
| Hunger suppression | High fat content does slow digestion and reduce appetite — this is real |
| Sustained energy without crash | Some support, mainly from fat-mediated blood sugar stabilization |
| Weight loss / fat burning | Limited direct evidence; high calorie content (300–450 kcal per cup) requires accounting for |
| "Brain fuel" from MCT/ketones | Plausible mechanism; reliable human evidence is limited |
The most evidence-backed effect of bulletproof coffee is simply caffeine. The fat content does appear to reduce hunger meaningfully, which matters if it replaces a higher-calorie breakfast. Whether the specific MCT-and-grass-fed-butter formulation outperforms simpler alternatives is less well established.
Summary
- Blend, do not stir — emulsification is what makes the drink work
- Start with 1 tsp MCT oil if new to it; increase over several days
- Calorie content is high (~300–450 kcal); factor this into total daily intake
- Coffee's caffeine is the most reliable contributor to the claimed alertness effects
- The recipe is simple and the resulting drink is genuinely creamy and satisfying — evaluate the health claims separately
About the Author
Coffee Guide Editorial
A team of writers and baristas passionate about coffee. We cover everything from bean selection and brewing methods to café culture.
Team Credentials
- Certified baristas
- Specialty roasting café experience
- Coffee import industry experience