Are you on the ketogenic diet and looking to maximize your results? Have you heard about MCT oils but don’t understand how they can help you? Don’t fret—we have all the info you need, including 6 of the best keto MCT oil recipes the internet has to offer. Enjoy!
What are MCT oils and why do you need them?
In simple terms, MCT oils contain specific type of fats (specificially C8, or Caprylic Acid, and C10, or Capric Acid) that increases your body’s ketone production, lowers blood sugar, and improves metabolism. These benefits help to keep your body in ketosis, which means you are burning fat. MCT stands for Medium Chain Triglycerides, and their signature medium length allows these fatty acids to bypass the typical digestive process and go straight to the liver for conversion to energy. If you like science, you can read more about the chemistry behind MCT oils here: Proven Benefits of MCT Oil.
Now that you understand why MCT oils are essential for your keto diet, it’s time to incorporate them into your meals!
One of the easiest ways to incorporate more MCT oil into your diet is to simply substitute some of the existing oils you use with pure MCT oil. Just make sure to ramp up slowly, as adding too much MCT oil too fast can cause an upset stomach.
C8, or Caprylic Acid, is will give you a burst of mental energy and can help you get over the mental fatigue that can occur early on getting keto adapted (see Getting Started with the Ketogenic Diet: The 30 Day Playbook for more on the mental fatigue that can come with the keto flu). Caprylic acid is the easiest source of energy for your body to use, and has very potent anti-microbial properties!
C10, or Capric Acid, is an interesting triglyceride that turns into energy very easily and without any involvement from the liver. It also has great anti-microbial properties, and seems to be effective towards different bacteria than C8, including Acne! Additionally, Capric Acid can help prevent osteoporosis and overall bone loss by reducing inflammatory activity around your bones.
The number one source of MCT in the supermarket is coconut oil, with palm oil coming in second. Dairy products like butter, yogurt, milk, and goat’s milk also contain MCT oils, as long as the animals are grass-fed (butter is preferable, as milk and yogurt will have carbs from lactose).
Coconutand Palm oils contain both C8 and C10, but unlike the extracted MCT oil, they also contain a majority of C12, or Lauric Acid, the most common MCT oil found in natural food. Lauric Acid is an MCT oil that acts more like an LCT (Long Chain Triglyceride), in that its processed with help from the liver. It still contains great anti-microbial properties, but not quite as strong as C8 or C10. Coconutand Palm oils are still great and give you a nice blend of Medium Chain Triglycerides, and there are many recipes that have been developed over the ages which uses these oils. Additionally, you’re not likely to find pure MCT oil in your local supermarket, but coconutand palm oils are usually available. Between the two, coconut is preferable, although it has a stronger taste which some may find off-putting.
Grass-fed butter contains much higher natural concentrations of C8 and C10, and is always a great addition to your keto meals. You can substitute grass-fed butter anywhere you’d use butter, just keep in mind there is still salted and unsalted butter just like regular butter, so you may want to get both.
So bust out your coconut oil and feel the difference as you load up your diet with MCT oils:
Keto MCT Oil Recipes
1. Almond Pistachio Fat Bombs
A keto diet isn’t complete without a fat bomb recipe. These fat bombs are full of roasted almond butter, cacao butter, and vanilla extract. Finish with a pinch of chai spice and Himalayan salt, and you’ve made yourself a true delicacy.
2. Crockpot Curry Chicken
Slow cooker recipes couldn’t be easier, and this one will satisfy your diet and your taste buds. Check out the ginger, coconut milk, cumin seeds, and—you guessed it—coconut oil.
Other things you’ll need: slow cooker
3. Caesar Salad MCT Oil Dressing
A salad is a staple of the keto diet, and if you’re going to eat salads you might as well enjoy them. A caesar salad can make your lunch without breaking your wallet, and its so easy to make.
4. Coconut Oil Hollandaise Sauce
Add this luxurious hollandaise sauce to your breakfast routine. It’s made by blending egg yolks and coconut oil into a silky smooth topping that’s full of MCT oil. Your breakfast will thank you!
5. Coconut Lime Chicken
This recipe will become a weeknight dinner staple! It’s packed with bold flavors like cilantro, red chilies, and lime juice. It’s a one pan dinner that’s guaranteed to please.
Other things you’ll need: plastic wrap, skillet
6. Coconut-Crusted Mahi Mahi Nuggets
You’ll feel like you’re vacationing on a tropical island with this recipe. The tender pieces of mahi mahi are coated with shredded coconut and fried in coconut oil until perfectly crispy. Who knew a diet full of MCT oils could be so delicious!
Other things you’ll need: shallow bowl, plastic container, skillet, cookie sheet, wire cooling rack
Congratulations, you are now an MCT oil pro! Comment below with your favorite MCT oil recipe.