The first time I heard about butter coffee or “Bulletproof” coffee I cringed at the thought of adding tablespoons of pure fat to my coffee. I suppose it’s true when people say your taste buds change after adjusting to a keto lifestyle. After several months on my keto diet the thought of a big scoop of fat and an additional caffeine boost now seemed like the greatest idea I’d ever heard! The only problem was I didn’t have MCT oil and just couldn’t afford to purchase any at the time.
“Bulletproof” coffee is a trademarked name for a fat filled cup of caffeine which consists of coffee, MCT oil and grass fed butter. I assume if you’re reading this blog you’ve heard of it before, but if you haven’t you can click here for a link that explains it’s origins and how it’s made. Due to it’s trademarked name many people also refer to this as butter coffee. I don’t always use butter so I am going to refer to the recipes in the rest of the post as “fat bomb coffee”.
You can create a delicious fat bomb coffee without using the MCT oil. The solution is to skip the MCT oil and opt for alternative healthy fats. To do this use the following basic fat bomb recipe and tweak it to your liking.
Basic Fat Bomb Coffee Recipe
- Cup of coffee
- Healthy fat (the type and quantity will depend on how many calories you want to consume and what you have available in your kitchen. For example, I often use a couple of tablespoons of coconut oil)
- Carb free flavouring (see recipes below for some delicious options)
- Keto friendly sweetener (optional)
That’s all there is to it. You can make an endless number of variations depending on your taste, budget, ingredients on hand, and time available to prepare.
Fat Bomb Coffee Benefits
At one time it was a common belief that coffee was bad for your health. We now know that coffee is full of antioxidants, contains several essential nutrients and can help to reduce the risk of several illnesses. You can click here for a more detailed look at the major health benefits of coffee.
Beyond the health benefits of the coffee, additional benefits are going to come from the other ingredients you choose to include, mainly the fat. Whatever fat you choose is going to have the inherent benefits of that particular fat and the benefit of including additional fat to your day, something that can initially be a struggle on a keto diet.
Traditionally a “Bulletproof” coffee contains two fats: MCT oil and grass fed butter. We’re focusing on removing the MCT while still creating an inexpensive and quick on-the-go meal to boost your energy. You may be wondering if I still use the grass fed butter. The answer is no, but only because I do not usually purchase grass fed butter. When making this fat bomb coffee you can certainly choose to use regular butter as part or all of your fat, but if possible use grass fed butter to ensure you’re getting the maximum health benefits.
If you’re using regular butter that you got on sale at Walmart (like me) be aware that it doesn’t have the same health benefits. It is obviously still a great source of calories and fat. If that’s all you’re aiming for then go ahead and use 100% butter as your main fat. When I use my inexpensive low quality butter I like to mix it with another healthier fat to ensure I’m getting calories and good nutrients. I accepted that I’m not gaining all the health benefits I possibly could, but the trade iff is I’ve created a convenient inexpensive morning meal that is good for me and is also within my budget. That’s what Cleanish Keto is all about.
The greatest impact the fat bomb coffee has in my life is convenience. It’s the perfect on-the-go speedy meal, especially on a busy morning. I already make coffee every morning. Using my travel mug of coffee I can spend two additional minutes to transform it into a delicious meal that gets tossed in my purse on the way out the door. This has become an easy and sustainable way to get my morning calories in.
I can already imagine the comments I’ll receive about intermittent fasting and how skipping breakfast would be the healthiest and quickest option. I like the idea of intermittent fasting, but I have never been able to stick to it for any length of time. Is intermittent fasting great? Yes. Is it great for me? My body says no. Intermittent fasting at this stage hasn’t done anything but make me cranky and hungry upon arriving at work. I’ve found that my fat bomb coffee has provided me with all the energy I need to make it to lunch. It ensures that I’m not consuming too many added carbs found in a traditional breakfast.
Another added benefit with fat bomb coffee is being able to shake or stir it without having to whip out a blender each day. A traditional Bulletproof coffee requires you to blend it as the MCT oil will not stay mixed into the coffee otherwise. Any variation of my basic fat bomb coffee has been fine with just a shake in a sealed travel mug or a rapid stir with a spoon. Although if you’ve got the time try using an immersion blender to whip it all together. It makes it even more creamy and delicious!
Adding Protein
If you’re looking to turn your fat bomb coffee into a complete meal it needs protein. Try adding some carb-free protein powder. This can be added to any variation of the basic recipe. You can add as much as you need to meet your protein requirements making it a very versatile option. I especially like this option if my coffee is replacing my lunch or if I know I have a busy day ahead of me and may not have time to eat lunch until later in the afternoon. I usually stick to unflavoured protein powder, as it’s more versatile, but around Christmas time I enjoy getting a chocolate flavoured powder to make peppermint mocha coffee. You can find the recipe below. It’s one of my favourites and I like it better than Starbucks.
Fat Bomb Coffee Recipes
Here are a few of the recipes for my favourite fat bomb coffees. I have not included exact amounts as quantities will depend on your personal taste and required calorie intake. I’ve indicated the particular fats I choose for each recipe, but feel free to exchange them for your favourites.
Coconut Vanilla Fat Bomb Coffee Recipe
This recipe is my daily go-to recipe. If you’ve never tried coconut cream in your coffee I suggest finding a can and testing it out for yourself.
- Coffee
- Coconut cream (about 1/4 cup)
- Note: This has a higher fat content than coconut milk. If all you can find is coconut milk you can use that with some additional fat.
- Vanilla extract
- A few drops of liquid stevia (optional)
Directions:
Add all ingredients to a cup. Stir or shake to combine.
Pumpkin Spice Fat Bomb Coffee Recipe
This is a great fall favourite. If you like pumpkin spice coffee as much as I do you can make it all year round. It’s delicious as an iced coffee.
- Coffee
- Room Temperature Butter
- Whipping cream
- Pumpkin spice
- Vanilla
- A few drops of liquid stevia (optional)
Directions:
Whip the cream, butter and vanilla extract with an immersion blender until cream forms soft peaks. Add all remaining ingredients to a cup. Stir gently with a spoon to combine.
Note: For a quicker option skip the immersion blender and shake all the ingredients together.
Peppermint Mocha Fat Bomb Coffee Recipe
The optional protein powder version of this recipe is my favourite thing to drink at Christmas time.
- Coffee
- Avocado oil
- Whipping cream
- Peppermint extract
- Cocoa powder (about 2 Tbs)
- A few drops of liquid stevia
Directions:
Add all ingredients to a cup. Shake or stir to combine.
Note: To turn this into a complete meal exclude the whipping cream, cocoa powder and stevia and instead include a chocolate flavoured keto friendly protein powder.
Vegan Fat Bomb Latte Recipe
This is an extremely versatile option. To bump up the fat add a bit of avocado or coconut oil to the cream before whipping.
- Coffee
- Coconut cream
- Cashew Milk
- Vanilla extract (can be substituted with your favourite latte flavouring or omitted)
- A few drops of liquid stevia (optional)
Directions:
Whip the coconut cream, extract and cashew milk until it forms soft peaks. Gently pour in the remaining ingredients and stir slowly with a spoon to combine.
