Bulletproof coffee has become a popular drink among people following low-carb, high-fat diets. It’s made by blending coffee with butter and MCT oil. Some versions also contain collagen protein powder or other ingredients. But there’s debate around whether traditional bulletproof coffee contains dairy or is considered dairy-free.
What is bulletproof coffee?
Bulletproof coffee was created in the mid-2000s by Dave Asprey, founder of the Bulletproof brand. His original recipe includes:
- Brewed coffee
- Grass-fed unsalted butter
- MCT oil or coconut oil
The idea behind bulletproof coffee is that the fats provide energy and help you feel full, while the caffeine gives you a boost of alertness and focus. It’s popular among followers of low carb, high fat diets like the keto diet.
Some people add other ingredients to their bulletproof coffee as well, such as:
- Collagen protein powder
- Medium-chain triglyceride (MCT) oil
- Cocoa powder
- Vanilla extract
- Cinnamon
Bulletproof even sells pre-made and instant versions of bulletproof coffee that contain protein powder and other ingredients.
Does butter count as dairy?
Butter is made from cow’s milk. So it does contain dairy.
Some key points about butter and dairy:
- Butter is made by churning cream until it separates into solid butterfat and liquid buttermilk.
- It contains around 80% butterfat, 16% water, and 4% milk solids.
- The milk solids include proteins, sugars, minerals, and vitamins originally found in the milk.
- Butter contains lactose, the natural sugar found in milk.
- People with lactose intolerance may be able to tolerate small amounts of butter, but it can still cause issues for some.
While the majority of butter is butterfat, it still contains dairy components. So traditional butter made from cow’s milk is not vegan or dairy-free.
Is ghee dairy-free?
Some people use ghee instead of butter in bulletproof coffee. Ghee is a type of clarified butter that originated in Indian cuisine.
To make ghee, butter is slowly simmered until the water evaporates and the milk solids separate and sink to the bottom. The golden liquid that remains on top is the ghee.
This process removes most of the lactose and casein from the butter. So ghee is very low in dairy sugars and proteins. However, it still contains traces of dairy and is not vegan.
Here’s a comparison of the nutrition contents of butter and ghee:
| Nutrient | Butter | Ghee |
|---|---|---|
| Fat | 81% | 99% |
| Lactose | 0.6% | 0.4% |
| Casein | 2.5% | 0.5% |
The small amounts of lactose and casein found in ghee may be well tolerated by some people with mild dairy sensitivities. However, those with dairy allergies or intolerances should avoid ghee.
Can you make bulletproof coffee dairy-free?
There are a few modifications you can make to traditional bulletproof coffee to remove the dairy:
- Use plant-based milk. Substitute the butter for vegan butter or plant-based milk like almond, soy or oat milk.
- Use coconut oil. Coconut oil provides the creamy texture and MCTs of butter without containing dairy.
- Use vegan protein powder. Opt for a vegan-friendly collagen powder or plant-based protein instead of whey protein.
- Use dairy-free creamers. Brands like Nutpods make dairy-free coffee creamers that mimic heavy cream.
However, without the butter, it won’t have quite the same richness and thick texture as traditional bulletproof coffee. The taste will also be slightly different.
Are there benefits to dairy-free bulletproof coffee?
Potential benefits may include:
- Provides energy from healthy fats.
- May help you feel fuller for longer.
- Includes antioxidants from coffee.
- No issue with lactose intolerance or dairy allergy.
- Animal cruelty-free for vegans.
However, there isn’t research specifically on dairy-free bulletproof coffee. The evidence on the benefits of regular bulletproof coffee is also limited.
Does it matter if MCT oil is from coconut?
MCT oil has become nearly synonymous with bulletproof coffee. MCT stands for medium-chain triglycerides, which are types of saturated fatty acids.
Coconut oil contains around 65% MCTs. But MCT oil supplements contain up to 100% MCTs, making them more concentrated.
When choosing MCT oil for bulletproof coffee, coconut-derived products are ideal for a dairy-free option. Here’s how coconut MCT oil compares to MCT oil made from palm and dairy sources:
| Type | Dairy-Free? | Pros | Cons |
|---|---|---|---|
| Coconut MCT oil | Yes | Has a coconut flavor | More expensive |
| Palm MCT oil | Yes | Very affordable | Environmental concerns with palm oil production |
| Dairy-derived MCT oil | No | No flavor | Contains traces of dairy |
While any MCT oil will provide the desired fatty acids, coconut oil aligns best with a vegan or dairy-free diet.
Should you use MCT oil powder instead?
MCT oil powders have also grown in popularity. They’re made by absorbing liquid MCT oil onto a powdered emulsifier, like malodextrin or acacia fiber.
The powders are more convenient and can be easier to mix into drinks without oil separation. However, they’re significantly more expensive than liquid MCT oil.
Coconut-derived MCT powders are ideal if you want the benefits of MCTs without the liquid oil. But you can also use coconut oil powder or nut butters as a dairy-free, powdered fat source.
What about bulletproof coffee recipes with collagen?
Collagen supplements have become trendy additions to bulletproof coffee. Collagen is the main protein in connective tissues like cartilage and bone. It’s found naturally in animal foods.
Most collagen supplements come from bovine, porcine, or marine sources. But vegan collagen supplements have also grown in popularity.
Rather than collagen from animal parts, vegan collagen contains collagen-boosting amino acids from plant foods like rice, peas, or soy. The peptides in rice protein, for example, may have a similar effect as collagen.
If you want a dairy-free bulletproof coffee with collagen, look for a vegan collagen supplement or vegan protein powder. Otherwise, collagen from animal sources would introduce dairy or other animal products.
Should you add cocoa powder?
Cocoa powder is a dairy-free way to add flavor to bulletproof coffee. Benefits may include:
- Rich chocolate taste
- Antioxidants
- Polyphenols for brain function
- Minerals like magnesium and iron
When choosing cocoa powder, opt for a natural one without added milk ingredients. Raw cacao powder is also a great option.
Start with 1 teaspoon of cocoa powder per cup of coffee. Adjust according to your taste preferences.
What about whipped cream?
Whipped cream is traditionally made from heavy whipping cream, which contains dairy. However, there are a few dairy-free whipped topping options:
- Coconut cream – The thick layer that rises to the top of refrigerated cans of coconut milk.
- Aquafaba – The nutritious liquid from a can of chickpeas.
- Vegan whipped cream – Brands like Soyatoo and Reddi-wip make dairy-free whipped creams.
You can whip these up just like heavy cream. For best results, chill them thoroughly first. Whip until fluffy using a hand mixer or stand mixer.
Whipped coconut cream makes an especially delicious topping for dairy-free bulletproof coffee drinks.
Can you use butter flavoring?
Butter flavorings and extracts can be used to mimic the taste of butter in bulletproof coffee, without containing actual dairy fat.
However, many butter flavorings contain dairy derivatives. Check the ingredients carefully and look for a vegan label to ensure it’s dairy-free.
There are also powdered butter powders like Butter Buds that provide buttery flavor without dairy. Olive Nation Vegan Butter Flavor is another dairy-free option.
Start with 1/4 teaspoon of butter flavoring at a time until you achieve the desired buttery taste.
Conclusion
Traditional bulletproof coffee contains grass-fed butter, which is a dairy ingredient. But there are several ways to modify the classic recipe to be dairy-free and vegan:
- Use plant-based milk instead of butter
- Substitute coconut oil for butter
- Choose non-dairy creamers, whipped toppings, and protein powders
- Opt for coconut-derived MCT oil
- Flavor it with cocoa powder or vegan butter extracts
Dairy-free bulletproof coffee will have a slightly different nutritional profile. But it can still provide healthy fats and other potential benefits, without containing lactose or animal products.
Creating a tasty dairy-free version takes some ingredient adjustments. But it ultimately comes down to personal preferences.