How to Use MCT Oil (42 Different Ways to Incorporate MCT Oil Into Your Diet)

How to Use MCT Oil
Stephanie Garr Certified Nutrition Consultant
Stephanie Garr, Certified Nutrition Consultant
Stephanie is a Certified Nutrition Consultant with over 15 years of experience as a writer and editor. She has contributed to major publications in the areas of food and nutrition, as well as music, travel, and tech. Before studying nutrition at Bauman College in Berkeley, California, she earned degrees in journalism and psychology from the University of Iowa, where she was also a member of the NCAA Division 1 gymnastics team. She’s since fused her love for fitness, health, and writing into a career focused on sharing the latest in nutrition news and science and promoting a healthy relationship with food and ourselves.

on September 30, 2019

If there’s any supplement you should have in your keto diet kit, MCT oil is it. While this pure-fat solution lacks in flavor, it makes up for it with a wealth of energy- and brain-boosting benefits. 

Better yet, it’s incredibly versatile, meaning there are far more creative ways to use MCT oil than just adding it to your coffee.

What is MCT Oil?

MCT oil is derived from coconut or palm oil, which contain medium-chain triglycerides (MCTs). High quality MCT oil will be made up strictly of C8 (caprylic acid) and C10 (capric acid). Lower quality MCT Oil will be derived from palm kernel oil or will contain high levels of C12 (lauric acid).

What are the Benefits of MCT Oil?

When consumed in a 100% pure concentrated form, MCT oil skips the long digestion process (unlike other fatty acids such as medium-chain triglycerides or long chain triglycerides) and is rapidly converted into energy via ketones. This is why it’s an ideal supplement on a keto diet. 

MCT oil can support ketosis by increasing ketone levels in the blood and may help fight alzheimer's disease and has been shown to promote weight loss, improve memory, among numerous other health benefits.

How to Use MCT Oil

While it’s loaded with nutritional benefits, MCT oil has no smell or taste, so adding a tablespoon or two will not affect the flavor of any drink, dressing, dish, or dessert. If anything, it will give the final product a little extra richness. 

When first trying out MCT oil, you’ll want to start out small so that your body can get used to its effects. Begin with half-teaspoon servings and work your way up half teaspoon by half teaspoon until you feel good with 1 to 2 tablespoons per day.

It’s easy to get creative with this ingredient, but these recipes serve as a good starter kit. Here are 44 ways to use MCT oil in your everyday blending and cooking.

Cooking with MCT Oil: MCT Oil’s Smoke Point

Keep in mind that MCT oil has a low smoke point - lower than both coconut oil and olive oil, so it’s not as ideal to cook with. MCT oil’s smoke point (the temperature when it starts to burn) is 320°F. 

This means it shouldn’t be used for high-temperature cooking or baking. However, it’s good to use for most sautés and can be mixed in a variety of drinks and dishes.

Coffee and Tea Recipes with MCT Oil (Plus One Mocktail)

Coffee and Tea Recipes with MCT Oil

1. Keto Coffee by Left Coast Performance

Adding MCT oil to coffee can promote weight loss, provide an energy boost and mental focus, and curb cravings. Add grass-fed butter, ghee, or coconut oil, plus other superfoods like collagen and cacao to increase the benefits and keep you satiated longer. 

2. Vegan Bulletproof Coffee®  by Running On Real Food

This version makes MCT oil the star, cutting out the butter or ghee to offer some interesting alternatives and additions like raw cashews, cacao paste, vegan protein powder, and adaptogenic herbs such as maca, chaga, reishi, or ashwagandha. 

3. Cinnamon Keto Butter Coffee by Taste and See

This creamy spin on the original adds a touch of heavy cream and a super spice all its own: cinnamon, which is rich in antioxidants and anti-inflammatory properties, and naturally lowers blood sugar.

4. Vanilla Iced Butter Coffee by Brit Co

This chilled caffeinated treat adds a touch of pure vanilla extract and a scoop of collagen peptides for added flavor and protein.

5. Keto Bulletproof® Tea by Wholesome Yum

A simple alternative to the bulletproof coffee, this recipe simply swaps coffee beans for a bag of tea. Just add butter and MCT oil and blend until creamy.

6. Creamy Bulletproof® Matcha Latte  by Low Carb Maven

Matcha, a pure green tea powder, offers its own unique properties (like the cancer-fighting EGCG it is rich in) and you can easily Bulletproof it, too, with MCT oil and other high-quality fats like grass-fed butter or cocoa butter. 

7. Sugar-Free Dandy Blend Latte by All the Nourishing Things

If you want to go caffeine-free, a dandy blend tea made with ingredients like dandelion root and chicory root can be a good replacement for coffee. Fair warning - it does contain a few grams of carbohydrates.

8. Keto Golden Milk Latte by Global Press

This latte blends in a few potent spices, namely turmeric, ginger, black pepper, and cinnamon for another comforting caffeine-free option. 

9. Healing Golden Bone Broth Latte by Tasty Yummies

This warming drink takes the golden milk latte to even greater heights with the addition of collagen-rich chicken or beef bone broth. You could also blend in a scoop of our Vanilla Bone Broth Protein Powder if you don’t have any liquid broth on hand. 

10. Green Hippie Juice by All the Nourishing Things

This vitamin-loaded drink requires no juicer, just plenty of leafy greens, some green tea, lemon juice, and a mix of potent spices and other alternatives like CBD oil or cilantro. Just blend and enjoy.

11. Purple Drink Rocket Fuel by Omg Keto Yum

This colorful concoction uses passion fruit tea to give it a vibrant color. You could also try this with unsweetened hibiscus tea. We just recommend ditching the sugar-free vanilla syrup for a healthier low-carb sweetener option like erythritol.

12. Low-Carb Peach Bellini Mocktail by the Keto Queens

This virgin spin on a brunch cocktail favorite blends just a few slices of fresh peach, vanilla, and MCT oil with sparkling water for a refreshing glass of keto-friendly bubbly.

Smoothies & Shakes with MCT Oil

 Smoothies and Shakes with MCT Oil

13. Keto-Approved Green Smoothie by Healthy Goods

This smoothie is loaded with vitamins and fiber thanks to ingredients like avocado, cucumber, spinach, and lemon juice. Blending in coconut cream, collagen, whey protein, and MCT oil transforms it into a fully satisfying, on-the-run meal.  

14. Clean & Green Smoothie by Naomi Whittel

Here’s another spin on the veggie-packed green smoothie, this one with some antioxidant and detox-promoting additions like dandelion leaves, parsley, and turmeric.

15. Keto Green Smoothie Bowl by My Keto Kitchen

This satisfying bowl offers another great way to get in your greens and fats with avocado, unsweetened macadamia milk, and baby spinach, plus collagen (or bone broth) powder and MCT oil. Add keto-friendly toppings like nuts, seeds, coconut flakes, and a few berries.

16. Keto Blueberry Smoothie by Fat for Weight Loss

Swap the green for a little blue with this easy-to-make smoothie that uses blueberries and coconut milk as its main ingredients.

17. Keto Chocolate Milkshake by Gnom Gnom

This may seem more like a decadent dessert than a nutritious shake, but it’s full of healthy fats, including coconut milk, avocado, chia seeds, MCT oil, and raw cacao powder. Drop in a touch of mint extract for a peppermint-patty-like effect.

 

Breakfasts with MCT Oil

Breakfast Recipes that Contain MCT Oil 

18. Berry Chia Pudding by Julie's Lifestyle

This keto-friendly vegan pudding is an ideal breakfast or snack with coconut milk, berries, protein powder, MCT oil, and chia seeds to thicken it all. 

19. Homemade Coconut Yogurt & Keto Granola Bowl by Julies Lifestyle

Another breakfast win for vegans and keto eaters alike, this easy-to-make meal includes full-fat coconut milk and probiotics for the yogurt and MCT oil and grain- and sugar-free granola to top it all off. 

20. Keto Mocha Chia Breakfast Bowl by Keto Diet App

This rich morning treat is like having coffee, chocolate, and ice cream for breakfast with its fatty blend of coconut and almond milk, coconut or almond butter, cacao powder, freshly brewed coffee, and optional additions like MCT oil and collagen powder.

21. Keto Overnight “Oats” for Breakfast by Healthful Pursuits

When you miss oatmeal, this is the perfect chocolate-y replacement to whip together the night before with chia seeds, walnuts, cacao, and a few more flavor enhancers.

22. Healthy Cinnamon & Pecan Keto Porridge by Keto Diet App

This fat-loading variation on porridge is just as comforting as the traditional breakfast dish with almond butter, chia and hemp seeds, and toasted coconut coming together for a warming, creamy bowl of goodness.

23. Paleo Copycat Cream of Wheat Porridge by Eat Beautiful

A childhood favorite gets a keto and paleo makeover with the use of gelatin, slippery elm, and MCT oil.

Snacks with MCT Oil

24. MCT Energy Bars by Bailey Schnarr

These rich treats combine various nuts and seeds, coconut and carob chips with some MCT oil for an energy-boosting snack that’s good for any time of the day.

25. Keto Fat Bombs by Life Made Sweeter

There are near-endless ways to make a keto fat bomb, but this is a good base recipe that includes coconut butter, nut or seed butters, MCT oil, and a sweetener like liquid monk fruit.

26. Cinnamon Fat Bombs by Rachael Good Eats

These fat bombs get an even fattier boost with ghee and coconut and almond flours.

27. Vanilla Macadamia Keto Power Bars by Keto Diet App

These vanilla treats put the original Power Bars to shame with a mix of ingredients like macadamia nuts, cacao butter, and MCT oil powder.

Sauces & Dressings with MCT Oil

 Sauces and Dressing Recipes with MCT Oil

28. Dairy-Free Keto Caesar Salad Dressing by Healthful Pursuits

MCT oil blends beautifully with this anchovy-rich dressing that’s ideal for any fresh salad or even a vegetable dip.

29. Cobb Salad Dressing by Low Carb Maven

This flavor-packed dressing works well beyond a cobb salad with its blend of avocado and MCT oil, plus Dijon mustard and Worcestershire sauce (just watch your net carbs on the latter). 

30. Healthy Homemade Mayonnaise by Intoxicated On Life

This easy-to-whip-up keto mayo boosted with MCT oil can be added to practically anything ...

31. Simple Homemade Keto Guacamole by Prana Thrive

… and so can this guacamole!

Main & Side Dishes with MCT Oil 

Main Dishes and Sides with MCT OIl

32. Keto Deviled Eggs by Simply Good Fats

This indulgent snack or side dish is ideal for the ketogenic diet with its use of eggs and a big dose of MCT oil.

33. Drizzle It Over Your Soups, Steaks, or Other Meats

This requires no recipe—just drizzle a tablespoon or two on top of your favorite keto soup or main dish for a smooth finish. 

34. Add to Roasted Vegetables

Since you’ll likely roast your vegetables at a temperature higher than MCT oil’s smoke point, it’s best to also drizzle a little on top before serving.

35. Any Keto Stir Fry by Pure Wow

If using MCT oil for a keto stir fry, just keep the heat at low or medium so as not to allow the oil to burn. 

Desserts with MCT Oil

36. Sugar-Free Vanilla Keto Ice Cream by Sugar Free Londoner

There are a few different ways to make keto ice cream. This one combines heavy cream and egg yolks and recommends MCT oil to enhance the creamy texture.

37. Keto Lemon Avocado Ice Cream by All the Nourishing Things

This version gets its creaminess from avocados and extra thickness from grass-fed collagen and gelatin. 

38. Keto Brownie Batter by Minimal Wellness

This cacao, collagen, and coconut butter mix is like licking the bowl without the guilt.

39. Keto Chocolate Pudding by Learn True Health

Another quick chocolate and gelatin treat that gets a velvety finish thanks to the addition of MCT oil.

40. Keto Bulletproof® Hot Chocolate by Gnom Gnom

This is total decadence, too, thanks to a rich blend of unsweetened cocoa powder, chia seeds, almonds, pink Himalayan salt, and a dash of low-calorie natural sweetener.

MCT Oil Alternatives 

41. Take MCT Oil Capsules

If you’re not up for adding it to your food, there’s always the option to simply take MCT oil capsules.

42. Use a Keto Coffee Creamer

Our Keto Coffee Creamer is rich in MCT's, is gluten-free and can increase the satiety of your morning coffee. It also contains ghee for gut health.

43. Use a MCT Powder

Our Keto Friendly MCT Powder contains 10gs of MCT Powder and 5g of Collagen Peptides. it's perfect as a creamer or to add to a smoothie or your favorite low carb recipe. 

 

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