What is Keto Butter Coffee (aka Bulletproof Coffee)? and How to Make It!
What if I told you that by drinking a special cup of coffee you could increase and sustain your energy, activate weight loss, improve your brain function, and curb your cravings? Oh, and it also tastes amazing! Sold? Well, jump on the bandwagon with the rest of the world. The growing trend of adding butter to your coffee is growing fast, and for many of the reasons I listed above.
Don't be scared away by the name! This delicious and satisfying cup of jo topped with a delicate froth looks like a barista slaved away making it... but it is incredibly simple to make and can be done at home with as little as 3 ingredients!
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But, what IS Keto Butter coffee (aka Bulletproof coffee)??
You may have heard of "Keto Coffee", "Butter Coffee" or "Bulletproof Coffee" used interchangeably, and they are similar, but also a bit different, especially depending on who you are talking to.
Variations on a theme; what is the difference between Keto, Butter, and Bulletproof coffee?
Bulletproof coffee is actually a brand developed by Dave Asprey after he ventured to Tibet and discovered the amazing effects he felt after drinking tea with yak butter in it. Upon returning home he immediately set out to research and improve the recipe ultimately coming up with Bulletproof coffee. His recipe uses a strict type of coffee bean, grass-fed butter and his own brand of MCT oil blend called Brain Octane Oil. You can check out the official Bulletproof Coffee recipe on his blog.
Keto coffee and Butter coffee are basically the same things with small nuances depending on who you are talking to. In fact, you will often hear "Keto Butter Coffee" as the full name used for this type of coffee recipe. Devout followers of the ketogenic diet will be very strict on what they add (or don't add) to their Keto Butter Coffee in order to severely limit their carbohydrate intake for the day. Others not following the ketogenic (or "Keto") diet may vary with what they add to their coffee and not be so strict with carbohydrate restriction.
Why do people drink Keto Butter Coffee?
First of all, because it tastes so amazing! Have you ever had an affogato (espresso with vanilla ice cream)? It reminds me of that richness and flavor but without all the sweetness. Trust me, at first, I was appalled at the thought of putting butter in coffee. Not to mention adding another oil on top of that?!?! Then I tried it...there is no going back for me. I am officially hooked.
Second, let me describe just some of the desired health benefits you can reap from this form of coffee:
increase energy
improve weight loss and increase metabolism
curb cravings and suppress hunger
improve cognitive function and focus
restore gut health
reduce inflammation
increase antioxidant intake
Third, ummmm, do I need a third reason? Wasn't the fact that it tastes amazing and offers all of those health benefits enough?!?
The ingredients in a cup of Keto Butter Coffee that make it so special:
Grass-fed butter
While mostly all saturated fat, grass-fed butter contains a high amount of CLA (conjugated linoleic acid), a type of saturated fat that is known for its amazing immune-boosting and disease-fighting traits. Grass-fed butter is also high in Omega 3s, vitamin K2 and vitamin A than butter from grain-fed cows.
MCT Oil
MCT oil stands for Medium Chain Triglycerides, a form of saturated fatty acid, and is derived from coconut oil. MCTs are absorbed faster than other types of fat which make them an energy powerhouse. They can also increase your feeling of fullness and increase your metabolism, thereby aiding in weight loss and weight management. MCTs can also improve your mental clarity and cognitive function by fueling your brain. Hello Mamas- we need this! #nomoremommybrain Furthermore, MCTs have epic effects in the gut; better bacterial balance in the gut, reduced inflammation, and enhanced gut absorption of nutrients.
Coffee
Good quality coffee (we like this one) can contain high levels of antioxidants and phytonutrients. Coffee can also lower your risk for type-2 diabetes and increase your insulin sensitivity. Hmmm, maybe I can have that chocolate cookie with my coffee...
How to make Keto Butter Coffee
Keto/Butter Coffee (aka "Bulletproof Coffee")
Don't let the idea of putting butter in your coffee scare you away. Not only is this method of making coffee incredibly delicious, but it can aid in healthy weight loss, curb hunger, boost your energy and improve your focus! So simple and quick to make, you will be hooked like the rest of us!
1 Tbsp MCT Oil
3/4 Tbsp grass-fed butter, organic ((no need to melt it first))
12 oz brewed coffee, from organic coffee beans
Add all ingredients to a high powered blender and mix until well combined (about 15-30 seconds). Simply stirring this mixture will NOT mix the oils and coffee well enough!
Enjoy!!
→ Most people use 1 Tbsp of butter but I just really prefer slightly less. You can play around with what you like!
→ Brewing coffee: I like to use a French Press but you can use other methods as well.
→ My favorite ingredient brands are Nutiva MCT oil, Kerrygold grass-fed butter and Kicking Horse Kick Ass coffee.
→ The blender I use and have loved since 2012 is this trusty Vitamix.
→ for iced coffee use grass-fed organic ghee instead of butter
Optional Add-ins for your Keto Butter Coffee
Collagen
Collagen is the most abundant protein in our bodies and supports healthy gut function, joint health, helps build muscle and improves skin appearance. Wait! What was that last one?
Yes, collagen can help reduce the number of wrinkles you have by improving skin appearance from the inside out. (You can do a little happy dance now.) I can personally vouch for this claim. After incorporating collagen into my diet, I noticed significant improvements in my skin, hair and nail appearance and strength. Unfortunately, we produce less collagen as we age (starting in our 20s 😫) so a supplement can be helpful.
Put a scoop in your blender and mix it all together with the other ingredients. It is flavorless and I bet you won't even know it is there...until you start to notice how your skin is so amazing! My favorite brand is Vital Proteins Collagen Peptides. Or buy on Amazon*.
Check out their holiday sampler with all the different flavored creamer collagen peptides here. I LOVE the Mocha flavor! It's not too strong, rather subtle but delicious!
*If you buy directly from the company it is cheaper with a subscription discount and you can cancel anytime.
Sea Salt
If you like salted chocolate or cookies you may like a salted butter coffee! Plus, it adds an electrolyte boost. Try 1/4 - 1/2 tsp with the other ingredients before blending. We use this sea salt, which is said to be less contaminated.
Cinnamon
Cinnamon is full of antioxidants and helps regulate blood sugar. Sprinkle some ceylon cinnamon on the top of your beautiful frothy cup of butter coffee at the end.
Cacao powder
Similar to cinnamon, raw cacao is loaded with antioxidants, magnesium, and minerals. Sprinkle some on top of your coffee at the end or try blending 1-2 Tbsp in with the other ingredients to make your coffee taste more like a mocha. This is my favorite, high-quality raw cacao powder.
An ice-cold Keto Butter Coffee variation
Now that we are heading into hot summer days, you might ask me if you can make this delectable beverage in an iced version. Go on, ask me! I'm SOOOOO glad you asked! The answer is YES!
However, there is one trick. You have to use grass-fed ghee instead of grass-fed butter. The ghee won't separate and clump when the coffee is cold. Don't ask me why, I don't think I can answer that in a coherent way!
The easiest way to make your Keto Butter coffee iced is to make it according to the instructions above but using grass-fed ghee instead of butter. I then like to chill the blended coffee drink in the fridge for a bit before pouring it over ice.
Bonus - use coffee ice cubes!
This little extra tweak will make you never want summer to end. It's the cherry on top, so to speak. To make the coffee ice cubes, just brew some coffee up like normal, add it to some silicone ice cube trays and freeze it. Super. Easy.
Now after you have made your Keto Butter Coffee, you can either pour it hot or cold over these little bad boys. Go on, treat yourself, the result will be worth it.
FAQs about Keto Butter Coffee (aka Bulletproof Coffee):
The ingredients specify "grass-fed" butter. Can I just use any butter?
No. Grass-fed butter contains healthier fats and nutrients than butter made from cows fed corn, soy, and other by-products. If you can't tolerate dairy, you can use a grass-fed ghee.
Can I use coconut oil instead of MCT oil?
In short, yes. However, coconut oil makes the coffee taste more like coconut (personally, I don't like this) whereas MCT oil is flavorless. Also, coconut oil only contains about 55-60% MCTs so you are not getting as potent of a dose of these fats and their touted health benefits. MCT oil is the pure version derived from coconut oil and without the coconut flavor.
Do I have to use organic coffee?
Well, according to Chris Kresser, "coffee is one of the most heavily sprayed crops", so I would really pay attention to how your coffee is grown and cultivated.
Can I drink this type of coffee on a Ketogenic (Keto) diet?
Followers of a ketogenic diet severely restrict their carbohydrate intake in order to propel the body into ketosis. When you make this coffee drink using only coffee, grass-fed butter or ghee and MCT oil you are not consuming any carbohydrates so most strict Keto dieters will say this drink is OK. In fact, some Keto Diet proponents actually recommend you Keto Butter Coffee as a way to consume calories from good fat sources. Just remember, fat contains a lot of calories per gram!
Can I use heavy whipping cream instead of butter?
Yes...but if you are following a strict Keto Diet then pay attention here. The calories from heavy whipping cream are broken down like this:
94% fat
3% protein
3% carbohydrates
"But heavy whipping cream doesn't contain carbs, the label says 0g carbohydrates!" Yes, the label does say that. And yes it still contains carbs. In the USA (as well as some other places) there is a nutrition labeling loophole (actually there are many). But this one allows companies to label a food item as having 0g of something, like carbs, if one serving contains less than 0.5g. So, if one serving (1 Tbsp) of heavy whipping cream contains 0.4g of carbs and you add 2 Tbsps to your coffee, you are ingesting 0.8g of carbs. This may not sound like much, but if you are on a Keto Diet and trying to limit your net carbs to 20-30g per day then having two cups of coffee using heavy whipping cream already puts you at 1.6g carbs for the day! It can add up fast.
If you are not worried about carb intake for the most part, then using heavy whipping cream is fine. It's basically emulsified butter with a much higher water content (and a few extra carbs).
A few last thoughts...
We have feared fats for a long time thanks to some pretty misleading propaganda in the last half-century. Now that the myth that saturated fats cause heart disease has been debunked (several times) we should feel good about incorporating good sources of saturated fat into our diets.
However, keep in mind that fat contains a lot of calories. So just be mindful of your daily intake, especially if you are trying to lose weight. While it has been shown that consuming a high-fat low carb diet can help with weight loss, excessive consumption of calories will not help you achieve your weight loss goals.
Keto Butter (aka Bulletproof) Coffee can be a wonderfully delicious and helpful addition to your daily diet whether you are trying to lose weight, curb cravings, gain mental clarity, improve your energy level, or if you are just looking for a winning cup of caffeine.
Do you have friends who already drink a version of Keto Butter (aka Bulletproof) Coffee? Why not share the iced version with them...just in time for those hot summer days! As always, let me know your favorite version of this recipe in the comments below.
Cheers,
P.S. If you are in the market for a Vitamix, I would start here...
This is an affiliate link, if you buy with my link I get a small commission at no extra cost to you. I really appreciate your support to help keep this website up and running!!
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