Add more quality fats to your keto diet and experience their benefits by taking MCT oil. Here’s how to do it.

Have you been following the keto diet? Still thinking of trying it this year? If so, you’ve probably already heard about MCT oil. MCT stands for medium-chain triglycerides, a type of fat that’s known to have many benefits including weight loss, increased energy, and reduced carb cravings 1.

But perhaps the most obvious use of MCT oil is to boost your healthy fat intake. This is because most of your daily calories, about 55% to 80% of your total intake, should come from fats.

Studies show that MCTs have a ketogenic effect. Meaning, they increase beta-hydroxybutyrate (BHB) which is your primary ketone body 2, 3.

Take note that while MCT oil and coconut oil are both derived from coconuts, they differ in some ways. MCTs, for example, are best taken as a supplement than used as a cooking oil.

In this article, we’ll be exploring the ways you can incorporate MCT oil into your daily routine so you can stay in ketosis and reach your goals.

1. Mix It with Your Salad Dressing

Many store-bought salads are not really keto-friendly since they add a ton of sugars. Better yet, make one for yourself at home using clean low-carb and high-fat ingredients. To further boost your fat intake, don’t forget to add some MCT oil!

Here are a few ideas to get you started:

  • Thousand Island Dressing – This is a combination of mayo, no sugar ketchup, apple cider vinegar, chopped onions and pickles, stevia, salt + pepper, and MCT oil.
  • Avocado Oil Mayonnaise – Blend mashed avocado, lemon juice, apple cider vinegar, onion powder, garlic powder, salt + pepper, and MCT oil. Get the recipe here.
  • Caesar Dressing – Combine mayo, Dijon mustard, anchovy paste, minced garlic, Worcestershire sauce, fresh lemon juice, salt + pepper, and MCT oil.

Interesting fact: The fats in a salad dressing help with the absorption of nutrients from your salad greens.

2. Take It Straight Before a Workout

MCT molecules are smaller and they travel quickly to your cells to provide you with immediate energy. This makes MCTs an excellent supplement that enables you to power through your workouts.

It doesn’t matter if you’re cycling, running, or lifting weights. MCTs can increase your overall endurance.

The best time to take MCT oil is 30-45 minutes before your workout session. Take it alone as an alternative to traditional carbohydrate-rich pre-workout snacks. We recommend starting with the lowest possible dosage (1 teaspoon) and slowly scale up to 1 tablespoon based on your tolerance.

3. Blend It in Your Smoothie or Latte

Instead of a regular breakfast to start your day, prepare yourself a keto-friendly smoothie or latte. These drinks make for healthy and filling alternatives if you’re in a hurry.

The good news is, adding MCT oil to your morning beverage will keep you satisfied for hours. Research shows that MCT oil does a better job of increasing satiety and reducing food intake than coconut oil 4.

MCT Oil_ 9 Ways To Add It To Your Keto Diet

Try these delicious drinks with MCT oil:

  • Bulletproof Vanilla Milkshake – It will only take you 5 minutes to prepare this creamy beverage that combines coconut milk, stevia, vanilla extract, and MCT oil. Get the recipe.
  • Bulletproof Coffee Egg Latte – A serving of this coffee latte provides you with 32.9 grams of fat. You’ll need just five simple ingredients. Get the recipe.
  • Sugar-Free Dandy Blend Latte – Got Dandy blend at home? Instead of your regular herbal coffee, make this fragrant latte that’s packed with healthful fats. Get the recipe.

4. Use It During Intermittent Fasting

Intermittent fasting (IF) is a powerful tool for boosting fat loss on keto. However, it can be a struggle for those who try it for the first time. You can experience hunger and be low on energy.

The good news is that MCT oil helps you stay energized without getting kicked out of ketosis since you’re consuming only fats. MCTs also get converted into ketones as fats are being broken down.

When it comes to MCTs that give you optimal results, it is said that C8 MCT oil (caprylic acid) is the best option. Others are C6, C10, and C12.

Tip: During a fast, limit yourself to 1-2 teaspoons of MCT oil. This dosage should be enough to keep your energy up and maintain/reach ketosis.

5. Prepare Bulletproof Coffee

Ever heard of Bulletproof coffee? Also called keto coffee, this drink is a combination of black brewed coffee, butter or ghee, and you’ve guessed it: MCT oil.

This morning drink is a healthy carb-free and sugar-free way to kickstart your metabolism. Due to its fat content, Bulletproof coffee offers benefits such as increased nutritional ketosis, satiety, mental focus, and balanced blood sugar.

You can enjoy Bulletproof coffee iced or hot depending on your preference. Other ingredients you can add to it (if you like) include keto creamer or collagen powder.

6. Drizzle Small Amounts Over Your Food

If you love drizzling olive oil over your salads, low-carb pasta, and basically any meal you’re about to eat, you can do the same with MCT oil. Like olive oil, MCT oil adds extra fat to your dish to make it more satiating.

The only difference is that your meals will lack the characteristic kick and aroma of olive oil, although MCTs are highly recommended if your goal is nutritional ketosis.

7. Make Fat Bombs with It

For those who don’t know what fat bombs are, these are small bite-sized snacks that are packed with fats. Think of these as energy balls made using keto-friendly ingredients.

Common ingredients in fat bombs include butter, cream cheese, heavy cream, peanut butter, nuts, seeds, and dark chocolate. To increase a fat bomb’s fat content, you can incorporate MCT oil. If not, coconut oil can be an alternative.

MCT Oil_ 9 Ways To Add It To Your Keto Diet

We have a few fat bombs recipes that include our keto bars with MCTs and coconut oil in them. Here they are:

All these fat bombs don’t require baking. Simply combine the ingredients, shape the mixture into balls, and refrigerate!

8. Cook with It (for Low to Mid-Temperature Only)

MCT oil has a smoke point of 302°F which is lower compared to coconut oil’s smoke point of 350°F. So yes, you can cook with MCT oil, but only for low to mid temperature cooking. Going beyond MCT oil’s smoke point will reduce its potency.

Make sure to roast food at 302°F or lower. Or you can also drizzle the oil over your dish as soon as it’s cooked, right before serving it.

9. Snack on a Keto-Friendly Snack with MCTs

This is the easiest and most convenient way to consume MCTs: Eat a snack that has them! Whether you need a sweet treat like a keto-friendly bar, granola, or cookie, most of our snacks here at Kiss My Keto include MCT oil as an ingredient.

Here are a few choices for you:

These snacks help keep random cravings at bay, fill you up during emergencies, and energize you before a sweat session.

Are There Any Downsides to Taking MCT Oil?

While MCT oil has lots of potential health benefits, it can cause side effects when taken in large doses and on an empty stomach. These side effects include diarrhea, stomach cramping, intestinal gas, and nausea.

People who have just started a keto diet are more likely to experience these due to the increased ingestion of fats.

If you’re new to MCT oil, we recommend starting with just 1 tablespoon a day and slowly work your way up. This should give your body enough time to adjust. Also, consider taking MCT oil with food.


Make MCT oil a daily part of your life so that you’ll stay energized and in a fat-burning mode on keto.

As you’ve just read, MCT oil can be consumed alone or added to your meals, beverages, and fat bombs. You can even purchase a keto snack with MCTs to reap the benefits in a convenient and tasty way!

Did you find this post helpful? How do you add this healthful fat to your routine? Got recipes with MCT oil you’d like to share? Let us know in the comments section below.


  1. St-Onge M-P et al. Medium Chain Triglyceride Oil Consumption as Part of a Weight Loss Diet Does Not Lead to an Adverse Metabolic Profile When Compared to Olive Oil. 2008 October -

  2. Harvey CJdC et al. The Effect of Medium Chain Triglycerides on Time to Nutritional Ketosis and Symptoms of Keto-Induction in Healthy Adults: A Randomised Controlled Clinical Trial. 2018 May 22 -

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9 months ago

Never thought about adding it to salad dressing…I love that idea! Now my salad is even better for me AND I’ll get the benefits from MCT oil mid day as well.

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