If you’ve been around health circles, intermittent fasting forums, or keto communities, you’ve probably heard of Bulletproof Coffee. It’s not just a trend, it’s a daily ritual for many people, including me.
I’ve been drinking Bulletproof Coffee occasionally and during my fasting windows for a while now. I skip breakfast, make myself a cup, and it gets me through the morning. It fills me up, tastes great, and fits perfectly into my routine.
Even though it’s one of my favorite coffee recipe, for some people, it sounds as a gimmick with a side of saturated fat, this blend of coffee, butter, and oil has been around for over a decade and people still have strong opinions on it.
I would like to breaks down what Bulletproof Coffee is, the science behind it, how to make it, and why it works so well when fasting. So hope this helps you to decide trying or not.
What Is Bulletproof Coffee?
At its core, Bulletproof Coffee is a high-fat, low-carb coffee drink meant to replace breakfast, or to do a keto diet.
The original recipe comes from Dave Asprey, founder of the Bulletproof brand, who was inspired by yak butter tea while hiking in Tibet. He took that idea, adapted it to Western tastes, and created what we now call Bulletproof Coffee. His book called ‘Fast this way‘ introduce this coffee and also other health benefits in it.
The Basic Recipe:
- Freshly brewed black coffee (or high quality instant coffee)
- 1–2 tablespoons of unsalted, grass-fed butter (like Kerrygold)
- 1–2 tablespoons of MCT oil (medium-chain triglycerides like this one)
You blend (not stir!) it all together into a frothy, creamy coffee that looks like a latte or cappuccino but acts more like rocket fuel.
Why Drink Coffee With Butter and Oil?
Good question. Mixing butter and oil into coffee sounds weird at first. But it actually makes sense, especially if you’re into low-carb diets or fasting.
1. Sustained Energy (No Crash)
The fats in Bulletproof Coffee, especially MCT oil, provide a slow, steady energy release without the spike-and-crash you get from sugar or carbs. MCTs are metabolized quickly by the liver into ketones, giving your brain a clean energy source.
2. Appetite Control
This is a big one for me. I don’t eat breakfast, but I also don’t want to feel ravenous by 10 a.m. Bulletproof Coffee keeps hunger at bay without breaking a fast in the traditional sense (more on that in a bit).
3. Mental Clarity
Some people report enhanced focus and mental clarity from the ketones produced by MCT oil. I notice that I’m sharper and less foggy in the mornings when I drink it.
4. It Tastes Surprisingly Good
Some people assume Bulletproof Coffee is just greasy coffee because of the butter. But the key is using grass-fed butter—not the standard stuff you’d find in most fridges. Grass-fed butter has a different nutrient profile and taste. When blended properly, it doesn’t make the coffee oily—it makes it rich, creamy, and smooth, like a café latte but without the milk or sugar. It’s satisfying, not heavy.
The Science Behind It
Let’s look at what the research says about the main components of Bulletproof Coffee:
Coffee
- Contains caffeine, which boosts alertness and metabolism.
- Loaded with antioxidants that may reduce inflammation and protect cells.
- May support fat-burning and improve exercise performance.
MCT Oil
- MCTs (especially C8 and C10 types) are easily absorbed and turned into ketones.
- Studies show they can support weight loss by increasing satiety and fat oxidation.
- May improve cognitive function, especially in people on a low-carb or ketogenic diet.
Grass-Fed Butter
- High in vitamins A, D, E, and K2.
- Contains butyrate, a short-chain fatty acid that supports gut health and reduces inflammation.
- Packed with healthy saturated fats that keep you full and help hormone production.
So while Bulletproof Coffee might sound indulgent, the ingredients are grounded in nutritional science, especially if you’re avoiding carbs or managing hunger while fasting.
Does It Break a Fast?
This is the million-dollar question for people who fast.
Technically, yes. It has calories, so it breaks a strict fast.
But in practical terms, it can still work within intermittent fasting, especially if your goals are:
- Fat loss
- Improved energy
- Appetite control
- Mental performance
It won’t spike insulin. And because it keeps your body in fat-burning mode (aka ketosis), many in the fasting world call it a “fat fast” or “modified fast.”
For me, drinking Bulletproof Coffee while fasting keeps me feeling strong, clear-headed, and not distracted by hunger. That’s a win in my book.
How I Use Bulletproof Coffee
I drink it first thing in the morning, usually around 8-9 a.m. I don’t eat my first real meal until lunchtime or later, so this holds me over without messing with my fast.
Here’s my go-to version:
My Bulletproof Coffee Recipe:
- 1 cup strong brewed coffee (I like organic medium & dark roast)
- 1 tbsp grass-fed butter (Kerrygold unsalted)
- 1 tbsp MCT oil (I use C8 for faster ketone boost)
- Optional: pinch of cinnamon or a few drops of vanilla
I blend it for 20~30 seconds until it’s creamy and frothy. On busy mornings, I sometimes use a premium instant coffee cause it’s quick, easy, and still tastes great.
It takes 2 minutes to make and replaces breakfast. Simple and effective.
Variations You Can Try
If you want to experiment, here are a few common tweaks people make:
1. Ghee Instead of Butter
Ghee is clarified butter with the milk solids removed. It’s great if you’re sensitive to dairy. Ghee doesn’t change the coffee taste, it’s still good.
2. Coconut Oil Instead of MCT Oil
It has MCTs too, but at lower concentration. Still works, and adds a nice coconut flavor if you are a coconut fan.
3. Add Collagen Peptides
Good for joints, skin, and gut. Also adds a bit of protein.
4. Spices (maybe sweeteners)
Cinnamon, turmeric, or vanilla extract, or monk fruit/stevia if you want sweetness without sugar.
Common Mistakes
A few tips if you’re just starting out:
- Don’t overdo the MCT oil at first. Start with 1 tsp. Too much too soon = digestive distress.
- Use a blender. Stirring with a spoon doesn’t cut it. You need to emulsify the fats for that creamy texture.
- Don’t treat it like a snack. Bulletproof Coffee contains calories. If you’re not fasting or replacing a meal, those calories can add up.
Why I Love It
I used to have breakfast everyday with toast, eggs, muesli and other usual stuff until I started experimenting with intermittent fasting, I found myself feeling better when I skipped the first meal.
Only the problem was when I do intermittent fasting, I had to battling through the morning around 10am with hunger. Since I started drinking Bulletproof Coffee, I feel much better and enjoying the morning more.
It’s not just about the drink, it’s about how it fits into my lifestyle. No more scrambling to make breakfast. No more brain fog at 10 a.m. Just a clean, smooth way to start the day.
Final Thoughts
Bulletproof Coffee isn’t for everyone. But if you:
- Skip breakfast
- Practice intermittent fasting
- Follow a low-carb or keto diet
- Want a steady boost of energy and mental clarity
- Enjoy the taste of rich, creamy coffee
…it might be exactly what you’re looking for.
Try it for a few mornings. See how you feel. Start slow with the fats, and play around with the recipe until you find your sweet spot.
For me, Bulletproof Coffee is more than a drink, it’s a lifesavor that keeps me dialed in. No breakfast, no problem.
Got your own twist on Bulletproof Coffee? Or questions about getting started? Drop a comment here. I’d love to hear from you. 🙂
