mug of bulletproof coffee

Basic Bulletproof Coffee: for Intermittent Fasting {Keto, Paleo, GAPS, 3 ingredients}

I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen.

While Bulletproof Coffee has been popular for some time, it’s less commonly used, but an effective tool, to support the process of intermittent fasting. Enjoy this Keto, Low Carb, Paleo and GAPS recipe that allows you to lose fat and gain energy! Just 3 ingredients and five minutes of prep time provide a satiating breakfast and heightened performance for your day’s goals.

Intermittent Fasting

The basic principle of intermittent fasting is this: After 12 hours of holding on to fat, the body allows it to be released. By skipping one meal, or in this case enjoying bulletproof coffee for breakfast, a longer fast of 18 hours gives the body 6 hours to usher out fat and cleanse the liver.

Our digestive system is allowed to rest, which allows the body to remove fat cells and toxins!

As Tom Cowan says in his article for the Weston A. Price Foundation, “…in those final six hours you are creating an anti-inflammatory, anti-insulin and glucagon-rich environment. It’s probably the best anti-aging strategy you can adopt.” Cowan continues by saying that caffeinated coffee (with a Bulletproof-style preparation) does not alter the hormonal process of intermittent fasting and may even help it.

Bulletproof Coffee

The recipe that follows is the “cleanest” version of bulletproof coffee, specifically designed to aid intermittent fasting. This recipe does not contain any sweeteners, any cocoa, any additional flavorings.

Yet, it’s delicious and yes, you can even make it with decaf.

cup of bulletproof coffee


5 from 1 vote
mug of bulletproof coffee
Basic Bulletproof Coffee
Prep Time
2 mins
Cook Time
5 mins
Total Time
7 mins

Basic Bulletproof Coffee gives you the simple ingredients and instructions to start having your breakfast in a mug! Try intermittent fasting with this great nutritional tool that will help your body to shed pounds and gain energy.

Course: Breakfast, Snack
Cuisine: American
Keyword: bulletproof, coffee, intermittent fasting
Servings: 1 mug
Calories: 214 kcal
Author: Megan
  • 1 12 ounce cup hot coffee decaf or regular
  • 1 Tablespoon unsalted butter or ghee, grass-fed (make sure it's unsalted)
  • 1 Tablespoon MCT oil or coconut oil (also see Recipe Notes for source)
  1. Place hot coffee in blender.
  2. Add unsalted butter and MCT oil. Put lid on blender.
  3. Use caution when blending hot liquids. Start on lowest speed.
  4. Blend 12 seconds, increasing speed to medium.
  5. Serve.
Recipe Notes

Find great MCT oil here.

Nutrition Facts
Basic Bulletproof Coffee
Amount Per Serving
Calories 214 Calories from Fat 225
% Daily Value*
Total Fat 25g 38%
Saturated Fat 7g 35%
Cholesterol 30mg 10%
Sodium 2mg 0%
Total Carbohydrates 1g 0%
Sugars 1g
Protein 1g 2%
Vitamin A 7%
* Percent Daily Values are based on a 2000 calorie diet.


Have you tried intermittent fasting? What about Bulletproof Coffee? I’d love to hear your experiences.

Comments 43

  1. I actually have tried IF. It was years ago, In 2012-2013, I think? I did it the WRONG way by having just caffeinated coffee with stevia in the mornings, and it crashed my adrenals. This is a much better way! And I’d definitely do decaf!

    1. I’m glad there’s more information now about how to do IF, and I appreciate you sharing your experience. IF is not for everyone, for sure. We sure need to take care of our unique bodies. Yay for decaf!

  2. I haven’t tried intermittent fasting for the same reasons that Raia listed but I’d like to one of these days. Although for about 6 months I was sort of doing intermittent fasting by not eating for 12 hours, but I’ve never done the drink like this.

  3. This is most interesting! My current daily routine has 15 hours between dinner and breakfast already. I think I’ll try having bulletproof coffee at breakfast time and postponing eating to lunch, taking me to the 18 hours. I made bulletproof coffee when it first came out and really enjoyed, so it will be nice to get back to it!

    1. Oh wonderful! It’s great when it works so well into one’s current eating schedule. I hope you enjoy the practice and bulletproofs again!

    2. I just started Keto diet and BPC fasting, not sure if I am eating enough during day, as I have no Cravings. smiles. Any advice
      I live in Ontario what about you.

  4. This would be easy for me…since doing a more keto-ish style diet, I am not hungry in the morning until late…so a coffee like this would help push me to 11 or 12 for lunch!

  5. I have been doing intermittent fasting for almost a year now. One of the big benefits for me is that it has helped curb my appetite and get me more comfortable with hunger. I have recently started doing bulletproof coffee as part of my fasting. It allows me to fast for longer. And it really delicious. I am gearing up to do a keto diet come spring time. I also want to do the bulletproof diet. I just got the book and love it so far.

  6. I love bulletproof coffee exactly this way! I think it’s incredibly delicious without extra flavouring. I haven’t intentionally intermittent fasted but I often don’t eat until midday because I find my system is happier that way!

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  7. Since I started the bulletproof diet my IC has been worse. 🙁 I’m not sure what’s triggering it. I absolutely love bulletproof coffee but have given it up to see if it helps. Not seeing a big improvement yet… so am thinking of the food intolerance test you suggested. I have been upping my coconut/MCT and olive oil intake so if I was intolerant of fruit, I guess that may be why? Thanks for sharing your story with us Megan. 🙂

    1. Hi Janet, yes, the fruit could certainly explain the issue. As you probably read in the IC post, 50% of those with IC are intolerant to fruit. Also, coffee is a known aggravating factor for IC, so coffee itself may not be a good idea right now. Either way, the evaluation from Dr. Zeff is invaluable. Much love. 🙂

  8. I’ve never tried intermittent fasting before! I need to read up on it! Your coffee looks perfect! <3

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      Hi Juletta, one of the reasons bulletproof recipes use butter is that it has different nutrition than cream AND it blends in and BECOMES creamy! 🙂 It’s kind of the amazing magic of bulletproofs! So, you can use cream, but that’s a different drink. I recommend you try bulletproof with butter and see what you think. Thanks for the great question!

      1. Heavy cream was my question….I love heavy cream in my coffee and was wondering if adding it ruins the effect of IF?

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          Hi Beth, great question. The creator of Bulletproof Coffee, Dave Asprey, says this: “The glorious effects of drinking Bulletproof® Coffee, like better brain function, increased energy, and normalized weight, can be canceled out when you add things like cream, milk, nut milk, sugar, and honey. Each of these foods changes insulin response, stops autophagy, or causes inflammation. These physiological/biochemical changes in your body lead to a foggy brain, hunger, and fat gain.”

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      Hi Darek, you might enjoy this article: I didn’t go into the details about how and why in this post, because it’s been talked about in other articles I’ve written; but basically bulletproof coffee is the one food/drink that can actually assist the body with fasting goals. Here’s another good post too: Thanks for the question!

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      As you may know, those are both fine for the Keto diet. Stevia is often used in bulletproof coffee recipes, but cream is not. The reason is: The butter basically turns into cream in the recipe, and butter has different nutritional benefits. You don’t need cream taste/texture-wise either when you use the butter.

  9. Hi Megan, My Dr actually talked to me about IF and BP coffee, so I started it today – It really does keep you full until your next meal! Question though: I have noticed some “recipes” for BPC include some powdered Collagen – Could you add that on an IF? Not sure if the protein would defeat the purpose. Thanks so much

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      Hi Tracie, good question. It’s great to add collagen to your bulletproof if you’re enjoying the benefits but not fasting. During fasting that extra ingredient won’t allow you the benefits of fasting because it’s protein your body will need to digest. So during IF: no collagen. But if you are drinking BP other times, great.

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  10. Thanks for the post! I have a basic question- I’m fasting for 16 hours between dinner dinner and breakfast/lunch. I’m using paleo diet (not keto) during my eating hours. Will I still benefit from MCT oil in bullet proof coffee during my fast, or do I need to be in ketosis all day for by body to experience benefits of bullet proof coffee? For your post above, it sounds like the body starts to go into mild ketogenic state after 6 hours. Is that correct? Thanks!

    1. Post

      Hi Jessica, yes, MCT oil can be used how you’re using it and still provide benefits for intermittent fasting with a Paleo diet. 🙂

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