Bulletproof Coffee Recipe…Keto Power up?

So you’ve decided to give the Keto Diet a try…after the press announcement, the parade & the marching band stop playing, it’s down to the brass tacks and you’re going to need some tools & strategies to make this work…

Coffee….oh thank god there’s coffee!

As you begin to explore the do’s & don’ts of the Keto diet, you’re immediately relieved to find that coffee is OK on the Keto diet….great! Going back to my pre-K days (before Keto…not before kindergarten), I wasn’t a huge coffee drinker….oh sure, I would indulge in a tasty Pumpkin Spice Latte when they would come around in the fall or a Caramel Macchiato drizzled with gooey caramel…whipped cream…yes please! Well hold on, because those sugar infused coffees are not Keto friendly, and not the answer for your low carb lifestyle, but fear not….there is another.

Bulletproof coffee…

Bulletproof Coffee also known as butter coffee (wait…what? Butter in my Bulletproof Coffeecoffee…eeewww!)….Bulletproof Coffee was made famous by Dave Asprey, an American entrepreneur and author. Inspired by tasting Yak butter teas while traveling thru Tibet. Asprey experimented with buttered drink recipes and published the preparation for his buttered coffee drink on his blog in 2009. His Bulletproof brand has exploded into a worldwide brand

There are dozens of variations of Bulletproof or Butter coffee, but here’s the basics


Start with black coffee…brewed 8-12 ounces. Organic is better

Add 1 teaspoon to 2 tablespoons of MCT oil or Coconut oil

Add 1-2 tablespoons of grass-fed, unsalted butter or 1-2 teaspoons of Grass-Fed Ghee (for those who can’t tolerate dairy).

Mix it all in a blender for 20-30 seconds until it looks like a foamy latte.

I like to add Stevia & sprinkle Cinnamon on top of the foam to sweeten up my coffee a bit….at times I’ll add my teaspoon or two of my favorite protein powder or unsweetened cacao powder for that chocolate flavor I crave from time to time. In fact, I like to experiment with different brands of butter and ghee, protein powders, sugar-free sweeteners…all in search of that perfect thick velvety foamy cup of hot coffee… I’m getting that warm fuzzy feeling right now just thinking about it



Drinking an awesome cup of coffee is reward enough, but there’s more…..

On the ketogenic diet your goal is to consume 70% fat, 25% Protein and limit the carbs to 5% of your total intake. Well adding grass fed butter or ghee and MCT or coconut oil will certainly contribute to your intake of healthy fats. You can rack up 60 – 75 grams of fat with a good cup of coffee….but beware that comes at a cost of 400 – 500 calories. Here’s where the magic happens….after a cup of Bulletproof coffee, I’m full…satiated….for hours. Effectively the Butter coffee becomes a meal replacement…especially when I throw in my favorite protein powder.

While we all know that coffee alone provides a quick energy boost, this can often be short-lived. But adding butter to your drink can provide more sustained energy, as fat is the most energy dense macro nutrient. The jolt of energy and mental sharpness that I get from my Bulletproof coffee in the morning before anyone else wakes up helps me make that first hour or two the most productive hours of the day…phones haven’t started ringing yet and I regularly blow thru my morning tasks quickly & effectively….starting my day off with a few “WINS!”

People complain about coffee, saying it’s too acidic for them. They feel a jittery sensation, especially if they take coffee on an empty stomach. Adding butter to your coffee can reduce this sensation since the fatty acid acts as a lining in your stomach and protects you from shake and nausea.

Bulletproof coffee works great for those on a Ketogenic diet because of the high fat, low carbohydrate content, the satiating effect, the mental acuity…all of these things, but like anything else, it’s good in moderation

Wait, you mean there are downsides to Bulletproof Coffee?

All things in moderation…. Bulletproof coffee is no exception.

First, if you’re not on the Ketogenic diet and restricting carbohydrate intake pounding down 60 plus grams of fat and 400 plus calories in your coffee alone along with typical American Diet fare…recipe for fat gain. The premise of the Keto diet is that your body burns fat for fuel instead of carbohydrates. If you’re packing in sugar and carbs along with a Bulletproof coffee the body prefers to burn the sugar & carbs first….guess what the body will do with the fat consumed…you guessed it, the body will store the fat consumed.

In addition to the increased fat intake the caloric increase is enormous and suggests that buttered coffee is a replacement for your meal rather than a supplement to it. This of course means you will be consuming far fewer nutrients than you would be getting from regular black coffee and a healthy breakfast….it’s recommended that you take a multivitamin along with your morning bulletproof coffee to offset the lack of nutrients.

So what does all of this mean…?


There is no magic elixir or magic pill that will cure all of your ailments, make you lose weight, make your kids clean their room, do their homework etc….. Bulletproof coffee is a tool and should be treated as such. Part of the journey of embarking in the Ketogenic diet for me is self experimentation…how does this affect me? How do I feel after consuming? How does it taste…. I still love food, who doesn’t? Bulletproof coffee and all the variations of butter coffee that I make are a tool for me that I use to help me manage the Keto lifestyle that I’ve chosen. On days that I’m consuming a Bulletproof coffee I might eat only one other meal that day. Using a meal tracking app like MyFitnesspal really comes in handy to help me manage the macro nutrients consumed.

Take all of this with a grain of salt…give the Bulletproof coffee a try. Let me know what you think in the comments below. We are all on our own paths, sharing experiences enriches our lives… I’m finishing up this post as I hear the kids stirring about…wondering how much coffee it will take to make them clean their rooms!


10 thoughts on “Bulletproof Coffee Recipe…Keto Power up?”

  1. Hi Bob,
    Thank you for this very entertaing wittily written piece which is astoundingly well researched on the requirements trials and tribulations involved in Keto Diet but specifically focusing on the effects of drinking coffee while on it. Your incredible introduction of The Bullet Proof Coffee option is a new one on me as I have never thought of butter infused coffee and it’s effects that make it qualify as a meal. I really like the way you write about the topic from your experience of being on a keto diet and your experimentation to keep as normal a lifestyle in keeping to that diet and the very detailed information you kindly provide on the effects to body as well as the modern technology available to track those changes. Excellently written and enjoyable article for those on a Keto Diet!!.


  2. I’ve actually never heard of the Keto Diet neither have I heard of the BulletProof coffee. Sounds like some hardcore ish that will give you a burst of energy till i read butter. It is all interesting and I would actually try that bulletproof coffee after all.

    1. Teniyiko…
      OMG…believe me in the beginning I was like butter in my coffee eeewwww! Now when I’m traveling away from home for a few days I crave the opportunity to wake up in my own home so I can make a big mug of butter coffee. Typically, I will call home from my road trip to make sure that I have grass fed butter for my morning coffee. I like to sweeten the coffee with Stevia and a little bit of cinnamon…give it a try…let me know what you think
      Thanks for the read!

  3. Hey,

    Thank you for this post. I am still new to all this Keto diet. I am so curious to know more. When I came across the name of bulletproof coffee, I had different ideas about it and never was that this coffee is with butter! I love my coffee black without anything, but after reading this post, it makes sense why adding this butter is good for the body to make it feel full for hours as you felt and stated in your post. I Will give it a try and make sure I got the benefits from it. However, I believe drinking so much of this coffee might be harmful! Right?

    I believe there is so much to learn about the ketogenic diet! I will keep an eye on your blog!

    1. Thanks you for the kind words and the read Mohammad…yes in fact too much of anything is harmful. Typically I’ll do 1 or 2 cups when I make Bulletproof…2 is the limit for me. Remember they are high in fat & calories and I prefer to get the balance of my budgeted intake from nutrient dense foods after the morning coffee….


  4. This coffee is excellent
    When I was with a fitness center we served almost the exact recipe in our cafe.
    Butter, coconut oil, cinnamon and of course coffee.
    I know to play around with it you can add nutmeg, pumpkin spice, and other spices to change up the flavor.

  5. Hey Bob,
    Great read!! I’m not on a keto diet, and I love coffee. I find myself wanting to try this, but only because I’m curious. All those calories scare me a bit, lol.
    I have several family members on keto diets, so I’m going to share your article to see what they think. I know one person in particular who’ll love it I’m sure.
    And if you ever find a way to get kids to clean their rooms, let me know. I have a couple grandkids who need help, LOL.

    1. You certainly want to be careful about drinking a lot of bulletproof coffee regardless of what diet protocol you are following, precisely because it’s high in calories. What you might want to do is try it as a meal replacement one morning…I’m still amazed at how much I enjoy butter in my coffee…experiment with spices…cinnamon, Pumpkin spice, nutmeg…My kids clean their rooms like archaeologist in the 23rd century are going to discover their remnants!


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