American · breakfast, drink
Bulletproof Coffee with Ghee and MCT Oil
Video by The Cookie Rookie on YouTube · Open on YouTube
- Keto (0.3 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Almost all of its energy comes from fat, with no sugar and practically no carbs, so it fits a keto day. At about 360 kcal and 28 g of saturated fat (more than a day's limit), it replaces breakfast rather than adding to it.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 5
Method
Tap a time to watch that step in the video.
- Brew 12 oz (about 1½ cups) of coffee and pour it into a blender while it is still very hot, so the fats melt and blend in smoothly. 0:31
- Add 2 tbsp ghee (or grass-fed butter) and 1 tbsp MCT oil. Add a pinch of pink salt and ½ tsp ground cinnamon if you like them. 0:58
- Blend on high until smooth, creamy and frothy, then pour into a large mug and drink straight away. 2:39
Tip. To make ghee, simmer butter, skim off the foam, let the solids toast lightly, then strain. Start with 1 tsp MCT oil if you are new to it; it can upset the stomach.
The method is a summary in our words — the video shows every step.
One portion, 1 large mug (355 ml), gives you 1 of 1
Where the energy comes from one serve
- Net carbs 0%
- Protein 1%
- Fat 99%
Fits keto: 0.3 g net carbs a serve, with 99% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin A High24%
219 µg a serve, mostly from ghee (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 14
Vitamin E5%
0.8 mg a serve, mostly from ghee (91%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-35%
0.1 g a serve, mostly from ghee (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium4%
180 mg a serve, mostly from hot brewed coffee (97%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium3%
11 mg a serve, mostly from hot brewed coffee (95%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin K2%
3 µg a serve, mostly from ghee (75%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate2%
7.2 µg a serve, mostly from hot brewed coffee (99%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium1%
18 mg a serve, mostly from ground cinnamon (55%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron1%
0.1 mg a serve, mostly from ground cinnamon (62%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc1%
0.1 mg a serve, mostly from hot brewed coffee (80%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin C0%
0 mg a serve, mostly from ground cinnamon (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B60%
0 mg a serve, mostly from ground cinnamon (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium0%
0 µg a serve, mostly from ground cinnamon (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Cookie Rookie; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.