MCT Oil: Liquid Brain Food + a Recipe for Keto Dairy-free Pumpkin Spice Rocket Fuel Lattes

Dairy-free-Pumpkin-Spice-Rocket-Fuel-LatteThe oil that acts like rocket fuel for your body and brain, boosting your metabolism and providing steady energy all day through. Plus, a recipe for dairy-free, keto pumpkin spice lattes.

Triglycerides, fats, fatty acids, they’re all the same. Triglycerides come in various lengths – short, medium, and long – determined by how the carbon atoms are arranged their structure. The cool part? Where most fats are broken down in the intestine and transported in the blood, the medium ones (called medium-chain triglycerides aka MCTs) are absorbed intact and taken to the liver, where they are used directly for energy.

Like other keto fats, MCTs provide more energy per ounce than carbohydrates (carbs = 4 calories per gram, fats = 9 calories per gram); but unlike normal fats, this energy can be released rapidly. This highly accessible energy can be used by all parts of the body, including the brain – the fattiest organ in your body that’s made up of over 60% fat.

Benefits of MCTs…

Here’s where things get a little muddled. MCTs increase the ketone level in your body, naturally. The benefits I’ve outlined below are very much in line to the results one sees when in a ketogenic state. Basically what I’m saying here is that MCTs are awesome, ketosis is awesome, and whether you choose to do one, or both, you’re in a good place.

It’s a boost for your metabolism. MCTs increase the body’s ability to burn more energy by increasing thermogenesis.

It’s a kick-start to awesome weight loss. MCTs may help reduce the size of fat cells, leading to weight loss.

It’s constant, steady energy. MCTs provide rapid-fire energy, directly to the places that need it most, burns clean and constant without the energy lulls.

It’s rocket fuel for your brain. MCTs quickly raise ketone levels to provide your brain with an alternative fuel that won’t die out.

Ketones on the brain…

Ketones are the brain’s only alternative fuel source. As people age or suffer from neurological decline, the brain becomes less able to utilize glucose, its usual fuel source. When this happens, brain cells begin to decline and die. Typical diets generate low levels of ketones that are unable to adequately supply these energy deficient brain cells. However, when you raise the body’s ketone levels sufficiently, the brain will always fully utilize them, thus providing support to those same cells that were in decline.

Not interested in ketosis? That’s okay. MCTs are for EVERYONE.

Interested in ketosis? Grab your copy of my newest digital program, The Keto Beginning: Complete Guide + 30-day Meal Plan. 17 chapters, 147 pages + over 70 high-fat, low-carb, moderate-protein, keto, dairy-, gluten-, sugar-, grain-, legume-free recipes – the resource that empowers your body + mind to achieve the state of health you’ve been searching for.

Dairy-free Pumpkin Spice Rocket Fuel Latte-3238

MCT sources

Coconut oil, red palm oil, and butter contain up to 15% MCTs (plus a lot of other fats). If you’re looking to increase your ketones and cash-in on the benefits of MCTs, your best bet is MCT oil – a highly concentrated keto oil, filled with medium-chain triglycerides, about 8X stronger than coconut oil. It’s generally made up of a combination of coconut oil and palm oil.

Did you know MCT oil also comes in powdered form? Ya! In its powdered state, it's much easier to use, travel with, and incorporate into your favorite recipes. Plus, if you've experienced digestive issues with MCT oil before, MCT oil powder is a lot gentler on the gut. Check out my favorite brand of MCT oil powder here.

Up until a couple of months ago, I was using coconut oil as my MCT source. The first time I tried MCT oil in my coffee… my brain got the strongest JOLT of energy and clarity I’ve ever experienced.

Quick note on purity

Yes, MCT oil is created by extracting certain elements from whole food sources, just as your greens powder or whole food-based supplements are. Heck, even coconut oil is extracted from coconut which is… processing! When looking for an MCT oil, find one that is made from palm kernel oil (less processing) as opposed to palm oil. If palm oil is used, a lot of processing has to go into removing the color and flavor.

My favorite pure MCT oils

Bullet Proof MCT oil BulletProof Brain Octane Oil Alpha Supreme MCT Oil

BulletProof MCT Oil: 6x stronger than coconut oil. Mixture of caprilic acid and capric acid. Ratio unknown.

BulletProof Brain Octane Oil: 18x stronger than coconut oil, crazy concentrated and awesome. 100% Caprylic Acid.

Alpha Supreme MCT Oil: More accessible than the other two. 60% caprilic acid and 40% capric acid.

How to use MCT oil

Blend it with your tea or coffee (recipe below!), smoothies, drizzle it over your cooked roasted vegetables, salads, or make chocolate with it! You can turn almost anything into a keto delicacy with this wonder oil!

Dairy-free Pumpkin Spice Rocket Fuel Latte-3285

4.8 from 6 reviews
Keto Dairy-free Pumpkin Spice Rocket Fuel Latte
Recipe type: Keto, Vegan, Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free
Prep time: 
Cook time: 
Total time: 
Serves: 1
A keto, dairy-free pumpkin spice latte made with MCT oil that propels the health of your body and brain, boosting your metabolism and providing steady energy all day through.

  • 1 tablespoon pumpkin puree
  • 1 cup (8.5 oz) brewed coffee, tea, a fresh espresso/coffee mix or a fresh espresso/hot water mix
  • 1-2 tablespoons MCT oil (or coconut oil)
  1. Brew coffee, add to the jug of your high-powered blender along with remaining ingredients and blend on high for 1 minute. Transfer to a cup, top with a sprinkle of cinnamon and enjoy.
Alcohol-free Ingredients: I use alcohol-free ingredients so that it doesn’t affect the taste.

View Nutrition Information (once on page, scroll down)

Dairy-free-Pumpkin-Spice-Rocket-Fuel-LatteDairy-free Pumpkin Spice Rocket Fuel Latte-3295Can you see yourself using keto MCTs on a daily basis for overall health? What sorts of keto dishes or drinks could you see yourself adding MCTs to?

Pin It
Happy Keto Body


  1. Hi Leanne,

    thank you so much for this recipe. I am new to the keto diet and have diabetes. I am looking for a warm drink. We are on a strict budget. We can’t afford the MCT oil, so for now using the coconut oil. I’m so exited to try this.
    Much love.

  2. Hi Leanne!

    Love all the latte recipes! :)

    Wondering if you need the collagen to regulate the hormones or if the latte’s that are collagen free do the same thing?

    • Collagen can help reset leptin, so it could definitely benefit the hormones even more. Feel free to add it to this recipe!

  3. Hi Leanne,
    I love Pumpkin Latte. I just wonder how it works out with having fat and carbs from the pumpkin together? On a ketogenic diet you try to keep carbs low and I get it that there is still space for some carbs, but do you know how this combo reacts on the chemical level? Does the fat get stored because of the presence of carbs? Is it better to make a Pumpkin latte for that reason with less fat content?


    • Hey, Tanja! You bring up a good point. In this case, the carbs shouldn’t be an issue because the net carbs are so low due to the fiber content (less than 2 net grams of carbs). If you do notice a spike in blood sugar after drinking this, feel free to reduce the pumpkin, omit the pumpkin, or reduce the fat and treat this drink as a carb up. I hope this helps!

  4. I only see one recipe, but you mention that you prefer the first version. What is the first version? Thanks!

    • Hey! You’re right, there’s only one version. Sorry, that note wasn’t supposed to be there ;)

  5. Leann, you are just amazing! I made this with Trader Joe’s Canned Coconut Cream which is thicker than coconut milk and I added a scoop of my grass fed vanilla protein powder and it came out fantastically flavorful! I think I am gonna make a big batch of the pumpkin spice base so I can just easily dump into my mixer with the coffee in the morning. Thank you!

  6. Have you ever known someone to react to coconut milk? :P

    I seem to not tolerate it, making the current rage replacement of coconut milk, a non-option.

    What to do if one can’t handle coconut or cow milk and stay keto?
    Monica :)

  7. Hi, which one of these MCT’s is “your” favourite one, that you use most often.
    If using coconut oil how much would you say we need to use in a day to see some of these benefits? Thank you.

  8. There are 2 recipes. The one on this page is different than the one on the nutrition information page. Which one do I use?