Can I Make Bulletproof Coffee with Olive Oil? The Ultimate Nutritional Breakdown

October 21, 2025 •

4 min read

While the classic bulletproof coffee recipe calls for grass-fed butter and medium-chain triglyceride (MCT) oil, some people are experimenting with olive oil as a substitute. The question is, can I make bulletproof coffee with olive oil, and how does this swap impact the drink's nutritional profile and effects?

Quick Summary

Yes, it is possible to make bulletproof coffee with olive oil, but it alters the nutritional benefits and flavor compared to the standard MCT oil version. While olive oil provides heart-healthy fats and antioxidants, it lacks the rapid energy-boosting ketone production associated with MCTs. Consumers should weigh the differences in benefits, taste, and potential digestive issues.

Key Points

Not a Direct Substitute: Olive oil and MCT oil are processed differently by the body, providing distinct energy benefits.
Heart-Healthy Fats: Olive oil contains monounsaturated fats and antioxidants, promoting cardiovascular health.
Slower Energy Release: The fats in olive oil result in a more sustained energy curve, preventing the rapid spike and crash associated with caffeine.
Consider Digestive Impact: Starting with a small amount of olive oil is recommended, as larger quantities can cause digestive issues like bloating or diarrhea.
Flavor Profile Differs: The taste of bulletproof coffee with olive oil varies significantly from the buttery richness of the original recipe.
Caloric Content: Olive oil is calorie-dense, and its consumption must be managed carefully to avoid unintended weight gain.
Emulsification is Key: To achieve a creamy texture, the oil and coffee must be thoroughly blended; simple stirring is not sufficient.

The standard bulletproof coffee recipe, popularized in the wellness community, combines brewed coffee with grass-fed butter and MCT oil to provide sustained energy and mental clarity. The appeal of adding olive oil stems from its recognized health benefits within the Mediterranean diet, but it's crucial to understand how this substitution changes the drink. Olive oil is rich in monounsaturated fats and antioxidants, offering a different set of advantages compared to the highly processed, concentrated MCTs.

The Core Difference: Olive Oil vs. MCT Oil

At the heart of the matter is the fundamental difference in fat composition. The body processes these fats in distinct ways, leading to varying effects on energy and metabolism.

Medium-Chain Triglycerides (MCTs)

MCTs, primarily sourced from coconut or palm oils and then refined, are unique because they are more easily and rapidly digested than other fats. They go straight to the liver, where they are converted into ketones, which can be used for instant energy, especially for those on a ketogenic diet. This process is central to the original bulletproof coffee's purpose: to promote ketosis and provide a quick mental and physical boost.

Olive Oil (Long-Chain Triglycerides)

Olive oil is predominantly composed of long-chain triglycerides (LCTs), particularly oleic acid. These fats follow a more traditional digestive pathway and are not converted into ketones with the same speed or efficiency as MCTs. This means that while olive oil provides a slower, more sustained release of energy, it will not deliver the rapid ketone production that is a hallmark of the original bulletproof coffee's effect.

Health Benefits of Adding Olive Oil to Coffee

Despite the difference in energy metabolism, using high-quality extra virgin olive oil can still introduce powerful health benefits into your morning brew. These advantages are linked to olive oil's rich nutritional profile:

Cardiovascular Health: Extra virgin olive oil is loaded with monounsaturated fats that have been shown to support heart health and lower the risk of cardiovascular disease.
Antioxidant Power: Both coffee and olive oil contain antioxidants. The combination can help combat free radicals and reduce inflammation, which can protect against chronic diseases.
Improved Gut Health: The anti-inflammatory properties of olive oil can benefit gut health and may aid in managing certain inflammatory bowel diseases.
Sustained Energy and Satiety: The healthy fats in olive oil slow the absorption of caffeine, providing a more gradual energy boost and potentially reducing jitters. The fat content also helps promote a feeling of fullness, which can aid in appetite control.

The Olive Oil Bulletproof Recipe

Making bulletproof coffee with olive oil is straightforward and only requires a few ingredients. For the best flavor and nutritional value, it is recommended to use a high-quality extra virgin olive oil.

Ingredients:

1 cup freshly brewed black coffee
1-2 tablespoons extra virgin olive oil
Optional: 1 tbsp grass-fed butter or ghee for extra creaminess
Optional: A pinch of salt, cinnamon, or sweetener to taste

Instructions:

Brew your coffee using your preferred method.
Combine the hot coffee, olive oil (and optional butter/ghee) in a blender.
Blend on high for 20-30 seconds until the mixture is fully emulsified, creating a creamy and frothy latte-like consistency.
Pour into a mug and enjoy immediately.

Potential Downsides and Digestive Concerns

While olive oil offers many benefits, it is not without its potential drawbacks, especially when consumed in large amounts or in this specific context.

Digestive Upset: Excessive amounts of olive oil can have a laxative effect for some individuals, leading to bloating or diarrhea. This is especially true when consuming it on an empty stomach.
High in Calories: A single tablespoon of extra virgin olive oil contains approximately 120 calories. While this is a source of healthy fat, it adds up quickly and can potentially lead to weight gain if not accounted for in your daily caloric intake.
Acquired Taste: The flavor profile of olive oil, particularly extra virgin varieties, can be intense and might not appeal to everyone when mixed with coffee. The taste can range from fruity to peppery.

Olive Oil vs. Other Bulletproof Fats

To help you decide which option is best for your goals, here's a comparison of common fats used in bulletproof coffee:


Feature	Olive Oil	MCT Oil	Grass-Fed Butter/Ghee
Fat Type	Monounsaturated (LCT)	Medium-Chain Triglycerides (MCT)	Saturated (LCT), some MCTs
Energy Release	Slower, sustained energy	Rapid, instant energy (ketone boost)	Slower, sustained energy
Key Benefits	Heart health, antioxidants, anti-inflammatory	Quick fuel for brain, ketosis support	Source of vitamins (A, E), buttery flavor
Best For	Those seeking heart-healthy fats, milder energy boost	Strict ketogenic diets, rapid mental clarity	Classic bulletproof flavor, satiety
Flavor	Varies, can be fruity or peppery	Flavorless, odorless	Rich, creamy, buttery
Cost	Varies, high-quality can be expensive	Higher cost, specialized product	Moderate cost

Conclusion: A Worthwhile Experiment with Caveats

Ultimately, the question of "Can I make bulletproof coffee with olive oil?" is not a simple yes or no; it depends on your individual health goals and tolerance. For those seeking the specific, rapid energy and ketone-boosting effects of the original bulletproof recipe, a high-quality MCT oil remains the best choice. For individuals looking to incorporate heart-healthy monounsaturated fats and antioxidants into their routine, olive oil is a perfectly viable and nutritious alternative. The key is to start with a small amount to assess your tolerance, consider your caloric needs, and experiment with different high-quality extra virgin olive oils to find a flavor profile you enjoy. As with any dietary change, moderation is crucial, and it is always wise to listen to your body and its unique response.

For more nutritional information on olive oil, you can consult authoritative health resources, such as those found on Verywell Health, which often cite credible studies.

Note: It is advisable to blend the coffee and oil to prevent separation and achieve a smooth, creamy texture. Simply stirring them will not properly emulsify the fats.

Frequently Asked Questions

No, olive oil is a long-chain fatty acid, which the body processes differently than the medium-chain triglycerides (MCTs). MCT oil provides a much faster and more direct source of ketones for quick energy.

You should use a high-quality extra virgin olive oil. The flavor will vary depending on the olives used, so a mild or delicate oil is often a good starting point to avoid overpowering the coffee.

Yes, you can combine both for a mix of benefits. This might offer both the quick energy of MCT oil and the heart-healthy monounsaturated fats of olive oil. Start with small quantities of each to gauge your body's tolerance.

For some individuals, especially when consumed in large quantities, olive oil can have a laxative effect or cause digestive discomfort like bloating or diarrhea. Starting with a smaller amount, like a teaspoon, can help your body adjust.

It tastes significantly different. Instead of a rich, buttery flavor, you'll experience a smoother, often fruity, or even slightly peppery taste, depending on the olive oil's intensity.

Yes, olive oil is keto-friendly due to its zero-carb content. However, remember it won't provide the same rapid ketone boost as MCT oil, so it's a different approach to your high-fat morning beverage.

Proper emulsification is key. The best method is to use a blender and combine the ingredients on high speed for 20-30 seconds until the mixture is frothy and smooth.