Butter coffee is regular brewed coffee blended with grassfed unsalted butter and MCT oil (or coconut oil), creating a creamy, high-fat drink with no added sugar. It became widely known as “Bulletproof Coffee” after entrepreneur Dave Asprey popularized the concept in 2013, but the idea of adding fat to coffee has roots in Tibetan butter tea and traditional Ethiopian coffee ceremonies.
The appeal: it is calorie-dense, keeps blood sugar stable during a fast, and produces a noticeably rich, creamy texture unlike any regular coffee with cream.
The controversy: the health claims made by proponents are not as well-supported as the marketing suggests.
Here is what butter coffee actually is, how to make it properly, and what the research says about those claims.
What Is Butter Coffee?
Butter coffee is coffee with two added fats: grassfed unsalted butter (typically 1–2 tablespoons) and MCT oil (medium-chain triglycerides, derived from coconut or palm oil) or plain coconut oil.
The key technique is blending — not stirring. Blending emulsifies the fat into the coffee, producing a frothy, latte-like texture. Stirring produces an oily slick on top. The blender is not optional.
Variations exist: some people use only butter (no MCT oil), some use only MCT oil, and some use ghee instead of butter. All of these are “butter coffee” in a loose sense, though the original Bulletproof recipe specifies both grassfed butter and a specific MCT oil product.
Butter Coffee vs Bulletproof Coffee
“Bulletproof Coffee” is a brand name — the specific recipe and MCT oil product sold by Asprey’s company. “Butter coffee” is the generic term. The recipes are functionally identical.
The Basic Butter Coffee Recipe
Makes: 1 serving (approximately 350 calories)
Time: 5 minutes
Ingredients
| Ingredient | Amount | Notes |
|---|---|---|
| Brewed coffee | 240ml (8 oz) | Strong brew or 2 shots espresso |
| Grassfed unsalted butter | 1–2 tbsp (14–28g) | Kerrygold is the standard recommendation |
| MCT oil | 1 tbsp (15ml) | Or substitute coconut oil |
Instructions
- Brew a strong cup of coffee or pull 2 shots of espresso. The coffee should be hot.
- Pour into a blender. Add butter and MCT oil.
- Blend on high for 20–30 seconds until frothy and emulsified. The surface should look like a latte with a creamy foam layer, not an oil slick.
- Pour immediately into a mug. Drink while hot.
Do not use a regular coffee cup and a spoon. The fat will not emulsify without mechanical blending. An immersion blender works if you do not have a countertop blender — use a tall container.
Why Grassfed Butter Specifically?
Grassfed butter (from grass-fed cows) has a meaningfully different nutritional profile than conventional butter:
| Property | Grassfed Butter | Conventional Butter |
|---|---|---|
| Omega-3 fatty acids | Higher | Lower |
| CLA (conjugated linoleic acid) | Higher (~3× more) | Lower |
| Vitamin K2 | Higher | Lower |
| Beta-carotene | Higher (visible as yellower color) | Lower |
| Flavor | Richer, creamier | Milder |
The nutritional differences are real but modest. The flavor difference is more noticeable: grassfed butter is richer and pairs better with coffee than conventional butter.
Kerrygold is the most widely available grassfed butter in the US and the standard recommendation for this recipe. Anchor (from New Zealand) and Vital Farms are good alternatives.
Use unsalted. Salted butter makes the coffee taste like seasoned food, not a drink.
What Is MCT Oil?
MCT stands for medium-chain triglycerides — fatty acids found in coconut oil that are metabolized differently from most dietary fats. MCTs are processed directly by the liver rather than entering the lymphatic system, which means they can be converted to ketones quickly.
| Type | MCT Content | Notes |
|---|---|---|
| MCT oil (C8/C10) | 100% MCT | Most potent, flavorless, most expensive |
| Coconut oil | ~54% MCT | Adds coconut flavor, more affordable |
| Butter alone | Minimal MCT | Works, but lacks the MCT effect |
Start with a small amount (1 tsp) if you have not used MCT oil before. Too much MCT oil on an empty stomach causes digestive distress (this is well-documented and sometimes called “disaster pants” in keto communities). Build up to 1 tablespoon over a week.
Making Butter Coffee With an Espresso Machine
If you make espresso at home, butter coffee works especially well. The concentrated flavor of espresso stands up to the fat in a way that drip coffee sometimes does not.
Espresso butter coffee recipe:
- Pull 2 shots of espresso (44g total). Let them sit for 30 seconds to cool slightly.
- Add to blender with 1 tbsp grassfed butter and 1 tsp MCT oil (start small).
- Blend 20 seconds.
- Pour over ice for an iced version, or drink hot.
The result is closer to a keto latte — thicker, richer, and with a more pronounced coffee flavor than the drip version.
The Health Claims: What the Research Actually Shows
Proponents claim butter coffee:
- Boosts energy and mental clarity
- Supports weight loss and fat burning
- Reduces hunger and extends fasting
- Improves cognitive function
Here is what the evidence actually shows:
The satiety claim is legitimate. High-fat food delays gastric emptying, which means you stay full longer. Coffee alone does not do this. Butter coffee does. If your goal is to skip breakfast without being hungry, butter coffee accomplishes this. This is not unique to “MCT butter coffee” specifically — any calorie-dense, fat-containing food would have the same effect.
The MCT-ketone effect is real but overstated. MCT oil does produce ketones more readily than other fats, even without a ketogenic diet. Whether this translates to meaningful cognitive enhancement in people who are not already metabolically adapted to fat-burning is less clear. The studies are mostly small and short-term.
The “no sugar” claim is marketing for regular drip coffee drinkers. Yes, butter coffee has no added sugar. So does black coffee. This is not a special property of butter coffee.
Weight loss claims are not well-supported. Butter coffee is 300–500 calories depending on portions. Replacing a 500-calorie breakfast with a 400-calorie butter coffee might reduce total caloric intake slightly. But butter coffee is not metabolically magical — calories still count.
The cholesterol question is unsettled. Saturated fat intake from butter can raise LDL in some people. The studies on butter coffee specifically are limited. If you have cardiovascular risk factors, talk to a doctor before making this a daily habit.
Butter Coffee Variations
Keto Butter Coffee (Classic Bulletproof)
Use 2 tbsp butter + 1 tbsp MCT oil. Drink in place of breakfast during intermittent fasting window. Maximizes fat intake and ketone production.
Lighter Version
Use 1 tsp butter + 1 tsp coconut oil. Lower calorie (about 90 calories), still emulsified and creamy. Better for people who want the texture without the full fat load.
Spiced Butter Coffee
Add ¼ tsp cinnamon and a pinch of cardamom to the blender. The spices complement the fat and add complexity. Works well with Ethiopian or Yemeni coffee.
Mocha Butter Coffee
Add 1 tbsp raw cacao powder to the blender. No sugar, but the cacao adds bitterness that balances the richness. Tastes like a keto mocha.
Collagen Butter Coffee
Replace MCT oil with 1 scoop collagen peptides. The collagen also emulsifies well and adds protein. Popular with people who want both fat and protein without dairy.
Common Mistakes
Using a fork or spoon instead of a blender. The fat will not emulsify. You will get an oily layer on top of the coffee that tastes unpleasant.
Using too much MCT oil to start. One tablespoon of MCT oil on an empty stomach frequently causes digestive issues in people new to it. Start with one teaspoon.
Using salted butter. It tastes wrong — salty and savory in a way that conflicts with coffee. Always use unsalted.
Using cold or room-temperature coffee. The fat needs to be warm to emulsify properly. Use freshly brewed hot coffee.
Expecting it to taste like a latte. Butter coffee is creamy and rich but has no sweetness and no milk proteins. It tastes like coffee with a silky fat texture, not a café latte. If you want sweetness, add a few drops of liquid stevia.
Frequently Asked Questions
What does butter coffee taste like? Creamy, rich, and full-bodied — similar to coffee with heavy cream but without the dairy sweetness. The fat coats the palate and reduces perceived bitterness. Most people find it noticeably smoother than black coffee.
Is butter coffee the same as bulletproof coffee? Yes, functionally. “Bulletproof Coffee” is Dave Asprey’s branded version of butter coffee, which specifies grassfed butter and his specific MCT oil product. Butter coffee is the generic term. The drink is the same.
Can you make butter coffee without a blender? You can use an immersion (stick) blender in a tall mug. You cannot make it without any mechanical mixing — the fat will not emulsify with a spoon and the result is unpleasant.
Is butter coffee keto-friendly? Yes. Butter coffee contains no carbohydrates, only fat and negligible protein. It is commonly used during ketogenic diets and intermittent fasting windows.
Does butter coffee break a fast? Technically yes — it contains calories (300–450 depending on portions). Whether it “breaks” a fast in the sense that matters depends on your fasting goal. It will not trigger an insulin spike (it contains no carbohydrates), so it is compatible with ketogenic fasting. It is not compatible with caloric restriction fasting.
Can I use regular coffee or does it have to be specialty beans? Any coffee works. The fat in butter coffee is rich enough to mask lower-quality beans. That said, a good-quality medium roast or light roast will taste noticeably better.