It’s a popular supplement that keto diet fans swear by.

If you’ve followed a ketogenic diet or subscribed to a keto meal plan, you’ve probably already come across MCT oil. But what is it really? Here, we break down all the basics you need to know about this popular supplement that keto diet fans swear by.

Also Read: 11 Keto Desserts That Will Satisfy Any Sweet Tooth

What is MCT Oil?

For starters, MCT is short for medium-chain triglycerides. It’s a type of fatty acid commonly found in foods like butter, coconut oil, and whole milk. It has two main purposes: either to burn fat or be stored as body fat. And though these foods are rich in MCT, none contain just MCT.

Bowl of Coconut
Photo from Unsplash

MCT oil, on the other hand, is a supplement that’s 100% MCT. It’s a colorless, odorless, flavorless substance that metabolizes quickly which allows for easy consumption, and is immediately used for energy instead of storing it as fat which is why it’s prominent in a lot of ketogenic diets.

Benefits of MCT Oil

Though there is still much research to be done regarding the health benefits of MCT oil, its ketone production is said to have a lot of potential in helping aid in a lot of ways like:

  • Better mental clarity and sharpness
  • Higher thermogenesis meaning your body’s ability to burn calories
  • Improved cognitive health
  • Helps with preventing diabetes
  • Improved physical performance
  • Helps with weight loss and weight maintenance
MCT oil
Photo from Getty Images

When to Take MCT Oil

Should you be taking MCT oil? The answer entirely depends on you and your needs. Do you find that you’re falling short on fat each day? Then maybe adding a tablespoon to your meal once a day might help.

But if you’re already following a ketogenic diet or have decided to take MCT oil, the best time to take it is whenever you need energy. Taking it before your workout or during that dreaded afternoon slump can help you power through the rest of the day.

How to Use MCT Oil

MCT oil can be consumed as is since it is flavorless (thank god, right?) but of course, not everyone likes the sound of taking a shot of pure oil every day. Instead, you can opt to incorporate them into your meals like your everyday coffee or smoothie.

The recommended serving suggestion is to not go beyond 4 to 7 tablespoons in a day as it can cause gastrointestinal distress but it’s also best to consult your doctor or registered dietitian before supplementing.

Keto Recipes with MCT Oil

Keto Bulletproof Latte

Recipe is taken from Sweet as Honey

Keto Latte
Photo from Sweet as Honey


1/4 cup of hot brewed espresso 
1 tablespoon of MCT oil
2 tablespoons of heavy cream or coconut cream
1 to 2 teaspoons of Erythritol or monk fruit sweetener
10 grams of melted unsalted butter
1/3 cup of almond milk
1/4 teaspoons of ground cinnamon (optional)

For the full procedure, visit Sweet as Honey.

Roasted Carrot Soup

Recipe is taken from Bulletproof

Carrot Soup with MCT oil
Photo from Bulletproof


1 pound of carrots, peeled and sliced thin
5 pieces of fresh sage leaves
2 tablespoons of butter
1 and 1/2 cups of broth
1/2 cup of full-fat canned coconut milk), plus extra as needed
1 tablespoon of MCT oil
Sea salt to taste
Crushed nuts for garnishing, such as raw pecans

For the full procedure, visit Bulletproof.

Bacon Cheddar Omelete

Recipe is inspired by Low Carbe Diem

Bacon Cheddar Omelete with MCT Oil
Photo from Low Carbe Diem


2 slices of bacon, cooked
1 tablespoon of MCT oil
1 tablespoon of heavy cream
2 eggs
1 teaspoon of flaxseed meal
1/4 cup of cheddar cheese, shredded

For the full procedure, visit Low Carbe Diem.

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