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Over the years, I’ve heard a ton about MCT oil. I first tried it out in coffee when I was a barista about six years ago and wasn’t really a huge fan. But recently, enough of you started mentioning MCT oil to me again, that it seemed like a sign that I should give it another go.
The benefits to MCT (medium chain triglycerides) come from the fact that they don’t need to be processed by the liver and therefore are more readily and easily converted to ketones and used for energy (there’s a great writeup about this on the Codeage website here). If you want an overview of some of the evidence-based benefits of MCT oil consumption, this article is a good read.
The typical posts about what to do with MCT oil involved things like “use MCT oil in salad dressing” or “use it to fry up some eggs.” I found the dressings I made with the MCT oil to be just a little too thick (although, replacing 1/4 – 1/2 the oil with MCT oil seemed to work) and eggs don’t show up on the menu for me. So, I did some experimenting over the last few weeks,
Another way to use MCT oil that comes up a lot is smoothies. If it weren’t 60 degrees in my house, I’d totally be on board with that, but because it’s so chilly, I wanted to find some ways that were a little warmer in nature. The MCT oil I’ve been using is the Pure C8 MCT from Codeage. It available both on their website, and on Amazon.
Easy Chocolate Sauce
One of my favorite easy desserts is a bowl of protein “pudding” with berries – it’s just a scoop of protein powder, mixed in with frozen berries and enough non-dairy milk to thicken it to a mousse-like consistency. Sometimes I feel like making it a little fancier and adding cacao nibs and a homemade chocolate sauce. This is also delicious on pancakes and waffles, or pretty much anywhere you would put a chocolate sauce.
The homemade chocolate sauce is super easy – 1 tbsp of MCT oil and between 1sp and 1 tbsp of cocoa powder, plus a little stevia to taste.
You can make it a little fancier by adding in powdered coconut milk and vanilla or cinnamon.
Vegan Keto Hot Chocolate or Mocha
So many MCT oil recipes are for “keto coffee,” with MCT oil and butter or ghee. While I do enjoy making my own vegan version of this with coconut milk and MCT oil, I actually prefer making a chocolately variation of this – hot chocolate, or a mocha. I make this drink whenever I’m feeling like an extra little treat in the morning (or sometimes even in the afternoon!).
Keto Hot Chocolate
- 1 cup nondairy milk (or 1/2 cup canned coconut milk and 1/2 cup regular nondairy milk for an extra creamy hot chocolate)
- 1 tbsp cocoa powder
- 1 tsp MCT oil
- stevia, to taste
- In a small pan on medium-low heat, whisk together all ingredients and heat until the desired temperature is reached.
Vegan Keto Mocha
- 1 cup hot coffee
- 1 tbsp cocoa powder
- 1 tsp MCT oil
- 1/4 cup full-fat coconut milk
- stevia, to taste (optional)
In Baked Goods
As you’ve probably discovered if you browse my blog or follow me on instagram, I really love baking. Lately, I’ve been making a lot of muffins and breads to keep warm as the weather gets chillier, and
Because the kitchen is so cold at this time of year, coconut oil is solid at room temp. So, I started using MCT oil in some recipes, as it is liquid at 60 degrees. The recipe I’ve been using MCT oil in most is the Lemon Poppy Muffins from page 70 of my cookbook. I also like to use the MCT oil for things like these scallion pancakes and my pumpkin waffles. Incidentally, the MCT chocolate sauce is also really good on the pumpkin waffles!
Because MCT oil isn’t inexpensive, I try to use it in recipes that only require 1/4 cup or less oil.
In Fat Bombs
I love making chocolate fat bombs, but often find that the ones I make with cacao butter end up too hard. So, I started using some MCT oil in them as well to make them a little softer (as well as to get the extra MCTs in). I’ve started using it. These white chocolate fat bombs have MCT oil actually written into the recipe, but for other recipes, I’ve just been replacing around 1/4 of the oil with MCT.
On Top of Veggies
So, this is kind of boring, but is the way I regularly end up using MCT oil. Typically, I roast veggies in the oven or sautee them with some garlic and then drizzle a teaspoon of MCT oil on them before eating. The MCT oil adds a nice richness and actually helps the body to utilize a lot of the fat-soluble vitamins in the vegetables. You could also cook the veggies in the MCT oil, but there is definitely some loss of cooking oil, and because the MCT oil is more expensive than cooking oils, I like to make sure that all of it is actually being consumed.
I hope these ideas help you to figure out what to do with that bottle of MCT oil you impulse bought at the health food store! Do you have a favorite way to use MCT oil, or a favorite MCT oil recipe? Do you use MCT at all? Either way, I’d love to hear about it in the comments!