Easy Bulletproof Coffee Recipe | Solid Grounds

Bulletproof Coffee, created by Dave Asprey in 2011, is a high-fat coffee drink that combines quality coffee, grass-fed butter, and MCT oil. Popular among keto and paleo diet followers, it’s touted for potential benefits like sustained energy, improved mental clarity, and appetite suppression. The easy recipe involves blending 1 cup of coffee with 1-2 tablespoons of butter and 1-2 teaspoons of MCT oil.

While simple to make, it’s calorie-dense and may not suit everyone. Potential downsides include digestive issues and nutrient deficiency if used as a meal replacement. The article discusses variations, equipment needed, and sustainability considerations. Scientific research on Bulletproof Coffee is limited, though studies support some benefits of its individual components. While many enjoy it as part of their diet, it’s important to consider individual health needs and consult professionals before making significant dietary changes.

Easy Bulletproof Coffee Recipe

Easy Bulletproof Coffee Recipe: A Comprehensive Guide

Bulletproof Coffee, a trend that has taken the health and wellness world by storm, offers a unique twist on your morning brew. Created by Dave Asprey in 2011, this high-fat coffee drink has gained popularity, especially among followers of keto and paleo diets. But what exactly is Bulletproof Coffee, and how can you easily make it at home? Let’s dive into the world of this controversial yet intriguing beverage.

What is Bulletproof Coffee?

At its core, Bulletproof Coffee is a simple blend of high-quality coffee, grass-fed unsalted butter (or ghee), and MCT oil. This combination creates a creamy, frothy drink that proponents claim can replace breakfast, boost energy, and improve mental clarity. The idea behind this concoction is that the high-fat content provides sustained energy and satiety, potentially aiding in weight management and cognitive function.

The Easy Bulletproof Coffee Recipe

Creating your own Bulletproof Coffee at home is surprisingly simple. Here’s a step-by-step guide:


  • 1 cup (8 ounces) of high-quality, freshly brewed coffee
  • 1-2 tablespoons of grass-fed unsalted butter or ghee
  • 1-2 teaspoons of MCT oil


  1. Brew your coffee using your preferred method (pour-over, French press, or percolator work well).
  2. Add the brewed coffee, butter, and MCT oil to a blender.
  3. Blend for 20-30 seconds until the mixture is smooth and frothy.
  4. Pour into your favorite mug and enjoy immediately.

For beginners, it’s recommended to start with smaller amounts of butter and MCT oil, gradually increasing to the full portions as your body adjusts to the high fat content.

Equipment Needed

While the recipe is straightforward, having the right equipment can make the process smoother:

  • A good coffee maker (pour-over, French press, or percolator)
  • A blender (a high-powered one is ideal, but a regular blender works too)
  • Alternatively, a milk frother or whisk can be used for mixing

When using a blender, be cautious with hot liquids to prevent accidents. Never fill the blender more than one-third full with hot coffee, and always vent the lid slightly while blending.

Nutritional Information

A typical serving of Bulletproof Coffee contains about 287 calories and 32g of fat, with minimal carbs and protein. This high-fat content aligns with keto and paleo diet principles but represents a significant portion of daily calorie intake for many individuals.

Potential Benefits

Advocates of Bulletproof Coffee report several benefits:

  1. Sustained energy: The combination of caffeine and fats is said to provide a longer-lasting energy boost without the typical mid-morning crash.
  2. Improved mental clarity: Some users claim enhanced focus and cognitive function.
  3. Appetite suppression: The high-fat content may help curb hunger, potentially aiding in weight management.
  4. Convenience: As a quick and easy breakfast replacement, it can save time in busy mornings.

Customization and Variations

One of the beauties of Bulletproof Coffee is its versatility. Here are some popular variations:

  • Add a teaspoon of unsweetened cocoa powder for a mocha flavor.
  • Include a dash of cinnamon or vanilla extract for added warmth.
  • Use coconut oil as a vegan alternative to butter.
  • Create an iced version by blending with ice cubes.
  • Incorporate collagen or protein powders for additional nutritional benefits.

Potential Downsides and Precautions

While many people enjoy Bulletproof Coffee, it’s important to consider potential drawbacks:

  1. High calorie content: At nearly 300 calories per serving, it can contribute significantly to daily calorie intake.
  2. Nutrient deficiency: If used as a meal replacement, it lacks essential nutrients found in a balanced breakfast.
  3. Digestive issues: Some people may experience gastrointestinal discomfort due to the high fat content.
  4. Elevated cholesterol: The high saturated fat content may raise cholesterol levels in some individuals.
  5. Caffeine sensitivity: Those sensitive to caffeine should be cautious about consumption.

It’s crucial to consider how Bulletproof Coffee fits into your overall diet and to consult with a healthcare provider if you have any concerns.

Bulletproof Coffee in a Healthy Lifestyle

While Bulletproof Coffee can be part of a healthy diet, it shouldn’t replace all balanced meals. It’s often incorporated into intermittent fasting regimens and low-carb diets, but it’s essential to balance its consumption with a varied, nutritious diet throughout the day.

Sustainability and Ethical Considerations

As consumers become more conscious of their environmental impact, it’s worth considering the sustainability aspects of Bulletproof Coffee ingredients:

  • Choose organic, fair-trade coffee to support sustainable farming practices.
  • Opt for grass-fed butter from responsible sources to promote ethical animal husbandry.
  • Consider the environmental impact of MCT oil production, which often uses palm oil as a source.

Scientific Perspective

While anecdotal evidence supports many of the claimed benefits of Bulletproof Coffee, scientific research specifically on this drink is limited. However, some studies provide insights:

  • Grass-fed butter has been shown to contain higher levels of beneficial fatty acids compared to conventional butter.
  • MCT oil has been linked to increased energy expenditure and fat oxidation in some studies.
  • The effects of high-fat diets on health remain a topic of ongoing research and debate in the nutrition community.

More comprehensive studies are needed to substantiate many of the specific claims associated with Bulletproof Coffee.


Bulletproof Coffee offers a unique approach to morning nutrition, particularly for those following high-fat, low-carb diets. Its preparation is simple, but its role in overall health is complex. While many people report positive effects, it’s essential to approach it as part of a balanced diet and lifestyle.

If you’re curious about trying Bulletproof Coffee, start with small amounts of butter and MCT oil, and pay attention to how your body responds. Remember, what works for one person may not work for another. Always prioritize a varied, nutrient-rich diet and consult with a healthcare professional before making significant changes to your eating habits.

Ultimately, whether Bulletproof Coffee becomes a part of your daily routine or remains an occasional indulgence, the key is to make informed choices that support your overall health and well-being.

FAQs and Answers

Can I use regular butter instead of grass-fed butter in my Bulletproof Coffee?

While grass-fed butter is recommended for its higher nutrient content, you can use regular unsalted butter if that’s what you have available. However, grass-fed butter contains more beneficial nutrients like omega-3 fatty acids and vitamins, which contribute to the purported health benefits of Bulletproof Coffee. If possible, opt for grass-fed butter for optimal results.

Is it necessary to use a blender, or can I just stir the ingredients together?

For the best texture and to properly emulsify the fats, using a blender is highly recommended. Blending creates a creamy, frothy consistency that many find enjoyable. However, if you don’t have a blender, you can use a milk frother or vigorously whisk the ingredients together. Keep in mind that stirring alone may result in an oily layer on top of your coffee, which some people find unappetizing.

Can I make Bulletproof Coffee with cold brew or iced coffee?

Absolutely! You can create an iced Bulletproof Coffee by blending cold brew coffee or chilled brewed coffee with the butter and MCT oil. Add ice cubes to the blender for a frosty treat, or blend the ingredients and pour over ice. This can be a refreshing alternative, especially during warmer months.

How long can I store Bulletproof Coffee, and can I reheat it?

Bulletproof Coffee is best consumed immediately after preparation when it’s fresh and the fats are well-emulsified. If you must store it, it can be kept in the refrigerator for up to 24 hours. However, the fats may separate, altering the texture. To reheat, gently warm it on the stovetop or in a microwave, then re-blend or froth to recombine the ingredients. It’s generally not recommended to make large batches for later use.

I’m lactose intolerant. Can I still make Bulletproof Coffee?

Yes, you can still enjoy a version of Bulletproof Coffee if you’re lactose intolerant. Ghee, which is clarified butter with milk solids removed, is often well-tolerated by those with lactose intolerance. Alternatively, you can use coconut oil as a substitute for butter. Some people also use lactose-free butter alternatives or plant-based butter substitutes, although these may alter the taste and nutritional profile of the drink. Experiment with different options to find what works best for you while still maintaining the high-fat content that’s central to Bulletproof Coffee.