Are you following a keto or lower-carb routine and still wondering how to add MCT oil to your daily meals? Don’t worry, we spill the tea for you in this article, so take notes.
There is no single way to use MCT oil, so today we want to give you 7 ideas to add MCT to your daily meals so you can get creative when your usual routine needs a little switch-up.
What is MCT oil?
MCT is short for Medium Chain Triglycerides. MCTs are medium-length triglycerides, which are a type of fat.
Most of the fats we eat are made from what are called long-chain fatty acids (LCTs). MCTs are different in structure, which is why they are often discussed in keto and lower-carb food routines. When MCTs are consumed, they are handled differently from longer-chain fats in the body.
MCT oil is extracted from food sources of MCTs, with coconut oil being one commonly used source.
MCT oil is frequently produced from coconut oil because coconut oil naturally contains MCTs. Coconut oil and MCT oil, however, are not the same ingredient. MCT oil is a more concentrated source of MCTs, while coconut oil also contains other fatty acids. There are also different types of MCTs. Funky Fat Chocs combine MCTs C8 & C10 with Acacia Fiber for a chocolate snack with a clean, functional ingredient profile.
7 ideas to add MCT oil to your daily meals
Now that we’re clear about MCT oil and what it is, let’s dive into simple ways it can be used in your daily routine.
1. Blend it in your smoothie or latte
Instead of your usual breakfast or coffee moment, you can make yourself a smoothie idea or latte. MCT oil blends smoothly into creamy drinks and adds fat without changing the flavour too much. Start small, stir well, and let the rest of your ingredients do the delicious work.
2. Prepare bulletproof coffee
If you’re a coffee lover and you enjoy keto-style recipes, this one is probably already on your radar. A high-fat coffee, also called bulletproof coffee, is usually made with black brewed coffee, MCT oil, butter, or ghee. You can enjoy it hot or cold, depending on your preference. Another addition can be a keto creamer or collagen powder if that fits your routine.
It is rich, creamy, and very much not your average black coffee. Due to its fat content, keto coffee can feel more substantial than a standard cup. For more food and lifestyle context, you can also read our Q&A with Dr. Stephanie.
3. Snack on a treat made with MCT oil
One of the easiest ways to consume MCTs is to choose a snack that already contains them, whether it’s as a powder or in oil form. You can find both sweet and savoury options out there. Our favourite one is a good old classic: a piece of Funky Fat chocolate made with MCTs. Rich chocolate, clean ingredients, no added sugar, and zero snack boredom.
4. Mix it with your salad dressing
Dressings are one of the easiest places to get creative. You can make your own salad dressing at home using simple, clean ingredients, then add a little MCT oil to the mix. MCT oil has a neutral taste and smell, which makes it easy to blend into dressings without taking over the flavour of your greens.
5. Use it before a workout
If you like having a small snack or drink before training, MCT oil can be added to a pre-workout coffee, smoothie, or simple recipe that fits your routine. It is also a popular ingredient in keto-style food prep for people who prefer higher-fat options before your workouts.
If you are new to MCT oil, start with a small amount and see how it suits you.
6. Use it during your fasting window only if it fits your approach
Intermittent fasting (IF) is a personal eating pattern, and different people follow it in different ways. Some people keep their fasting window to water, tea, or black coffee only. Others include small amounts of fat, such as MCT oil, depending on their goals and preferences.
If you use MCT oil during a fasting window, keep the amount modest and choose the approach that fits your own routine. When in doubt, keep it simple.
7. Cook with it
Did you know that you can use MCT oil in food prep? It is a simple way to add it to meals without changing the taste. One thing to know: it is best suited to low to medium temperatures. Going beyond its smoke point is not ideal, so you can also drizzle the oil over your food as soon as it’s cooked, right before serving.
You can also drizzle it over your salads, lower-carb pasta, and basically any meal you’d drizzle olive oil on. MCT oil, like olive oil, adds extra fat to your plate and can make simple meals taste a little more rounded.
MCT oil can be a practical ingredient if you enjoy keto-style recipes or simply want a neutral oil that blends easily into drinks, dressings, snacks, and meals.
MCT can be consumed alone or added to your meals and beverages. You also have the option to buy some chocolate snacks with MCTs in them if that’s more convenient for you. You have a lot of choices.
Other blogs you might like:
Leave a comment
All comments are moderated before being published.
This site is protected by hCaptcha and the hCaptcha Privacy Policy and Terms of Service apply.