Video + Recipe: Fat-Burning Rocket Fuel Latte for Women (butter-free, dairy-free, low carb, paleo, keto)

Fat-Burning Rocket Fuel Latte for Women #dairyfree #lowcarb #highfat #paleo #ketoUse hemp seeds and cacao butter as the base to your creamy keto “butter coffee” to turbocharge fat burning while regulating your hormones and abolishing cravings.

There’s this keto thing that everyone’s drinking called Bulletproof Coffee. Maybe you’ve heard of it? It’s a blend of MCT oil and grass-fed butter with… coffee.

Maybe you’re thinking, “Drinking fat? Leanne, you have me ALL wrong.” Please, give me a chance.


Here’s the thing, I’ve realized that the classic keto blended coffee combo of MCT oil (or coconut oil) and butter doesn’t work for (most) women. It leads to cravings, blood sugar lows, shakiness and hormone fluctuations. All bad things.

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.

Over the last 3 months, I’ve been adjusting the original keto recipe to come up with a keto formula that works better for women: that keeps us in a fat-burning state, maintains our morning fast, regulates hormones and without using butter. Because for most of us, butter makes our insides go crazy.

And I call it, the Rocket Fuel Latte.

I show you why the classic keto “butter coffee” doesn’t work for women and the simple steps you can do to be a keto, fat-burning machine, all day long.

For video transcription, scroll down.


  • The breakfast that doesn’t stop you from burning fat
  • Why Rocket Fuel Lattes work, especially for women
  • 4 simple rules for making a keto Rocket Fuel Latte that busts cravings, continues the fast and regulates hormones

Rocket Fuel Lattes make the classic keto butter coffee, better. Each keto ingredient has been specifically chosen for a purpose. In the video (above) I share the 4 simple rules for making a keto Rocket Fuel Latte of your own, if you want to sub ingredients for other ingredients.

Fat-Burning Rocket Fuel Latte for Women #dairyfree #lowcarb #highfat #paleo #keto

This White Chocolate Rocket Fuel Latte formula has…

  • The MCT oil: boosts metabolism, kicks up our fat burning.
  • The cacao butter: boosts serotonin levels so you start the day off happily.
  • The collagen: resets leptin, so that your body understands what fuel is what.
  • The hemp hearts: send the message to your body; specifically your hormone system, that everything is safe. 3 tablespoons of hemp hearts are 0 net carbs, so shouldn’t stop your “fast” if you’re practicing intermittent fasting.

Fat-Burning Rocket Fuel Latte for Women #dairyfree #lowcarb #highfat #paleo #keto

The key here is to add a small amount of protein and carbohydrates to your Rocket Fuel Latte. Again, the 4 simple rules for making a keto Rocket Fuel Latte are in the video (above).

3 extra Rocket Fuel Latte recipes…

There are 3 Rocket Fuel Latte recipes on my site that I’ve recently adjusted to follow the “rules” as mentioned in my video…

Fat-Burning Rocket Fuel Latte for Women #dairyfree #lowcarb #highfat #paleo #keto

4.6 from 97 reviews
Keto White Chocolate Rocket Fuel Latte
Recipe type: Paleo, Gluten-free, Dairy-free, Sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, Low Carb, Keto
Prep time: 
Total time: 
Serves: 1
A (creamy) upgrade to the classic keto butter coffee... without butter! Specifically made to assist women in burning fat all morning long while regulating hormones and abolishing cravings.
  1. Brew coffee, add to the jug of your high-powered blender along with MCT oil, cacao butter, hemp hearts and stevia. Blend on high for 1 minute. During the last 10 seconds, add collagen. Transfer to a cup and enjoy.
MCT Oil vs. Coconut Oil: I like to use MCT oil in my keto Rocket Fuel Lattes. Totally a preference thing. Do what feels right.
How To Make Vegan: Replace the collagen with a touch more hemp seeds, up to 3 tablespoons (3 tablespoons = 3g carbs, 9g protein) or with this vegan, low-carb protein powder.

View Nutrition Information (once on page, scroll down)

Fat-Burning Rocket Fuel Latte for Women #dairyfree #lowcarb #highfat #paleo #keto

No matter what you do with this keto recipe, I highly recommend keeping in the MCT oil (or coconut oil), collagen and hemp hearts.

Fat-Burning Rocket Fuel Latte for Women #dairyfree #lowcarb #highfat #paleo #keto

I’ve become quite particular about my coffee beans. I’ve had good coffee beans (that make me feel on top of the world) and bad coffee beans (that make me sleepy, grumpy, stupid and shaky). I only recommend things on the blog that have worked for me, that I trust will work for you, too. Which is why I recommend the Bulletproof brand of decaf coffee and regular coffee as my coffee of choice. It’s the only bean I’ve used that consistently makes me feel good. Take it or leave it.


What can you use instead of….?

Why do the hemp hearts turn to sludge and don’t blend well?

Probably because your blender isn’t strong enough. If this is the case, you can swap out the hemp hearts with 1 tablespoon of your favorite unsweetened nut or seed butter.

How do you measure the cacao butter since it comes in chunks? Does it have to be EXACT?

You can melt it beforehand, chop up very small, or weigh it. The recipe is a guideline, you can use as much fat as you’d like, and swap out certain fats for others. Play with it!

Is powdered MCT oil ok in this recipe?

You bet it is! To equal the same amount of fat from the MCT oil, you’ll need about 2 scoops of MCT oil powder. My favorite MCT oil powder is from Perfect Keto.

Who is it good for?

Anyone wanting to increase their fat intake, boost your ketogenic diet results, and more. AND! Men can drink it, too!

Who is rocket fuel latte NOT good for?

If you’re concerned about whether or not rocket fuel lattes would be good for you, it’s best to chat with your healthcare team.

When should you drink rocket fuel lattes?

  • Is pre or post workout ok? Depending on your training. For more about how to adjust your ketogenic diet for exercise and your training schedule, check out my paperback, The Keto Diet.
  • Is it better to have it in the evening or morning? You can have it any time. If you’re drinking in the evening, try to go for caffeine-free fatty coffee.
  • Can you have it as a snack? You bet!
  • Does this replace a meal? Do you have lunch as usual? Eat when you’re hungry – sometimes I have an RFL with a meal, sometimes I don’t!
  • Can you have more than one in a day? You bet!

How does this not break your fast?

Fasting, for many, is about regulating insulin. Fat does not increase insulin, neither should a touch of protein and carbohydrates (less than 10 grams and 3 grams respectively). If you are fasting to maintain level insulin, rocket fuel latte is for you. If you’re fasting for other reasons, perhaps water is best. More about intermittent fasting…

The Keto Diet Podcast Episode #031: Strategies for Intermittent Fasting

The Keto Diet Podcast Episode #037: Fasting For Women

The Keto Diet Podcast Episode #004: Fasting vs. Calorie Counting

The Keto Diet Podcast Episode #006: Keto Experience: Carb Ups + Fasting

Video: A Complete Day of Eating Keto (with Intermittent Fasting)

Video: 10 Signs That Intermittent Fasting Isn’t Right For You

Keto Q&A: When to Start Intermittent Fasting, Anxiety, and Calorie Deficit for Weight Loss

What does it mean if you drink this and have digestive problems?

Probably that you ate too much fat. Watch my video on how to overcome fat digestion issues on keto.

Do you have any other RFL recipes?

I sure do! Check out these flavor variations…

Can you be successful on keto without RFLs?

Of course! Do what makes you feel good. Try a keto breakfast like my Keto Raspberry Breakfast Pudding Bowl, The Everything Awesome Frittata, Keto Overnight Oats, Crazy Good Keto Pancakes, Grain-Free Hemp Heart Porridge, or Crispy Flourless Flaxseed Waffles.

Become a fat-burning machine in 30 days with my program, The Keto Beginning.


If you’re already drinking Bulletproof Coffee and you give my keto Rocket Fuel Latte a try, I’d love to hear how you feel. Let’s chat about it in the comments.

If you’re new to the drinking fat thing, think of this as a sugar-free smoothie. It’ll do you good!


I’m making a video for you! You like that? I said I promised I would sing to you. There you have it so you can all get off my back. No, I’m just kidding. I’ll totally sing for you again. Or, if your cat propped up his ears and started having a hairball incident in his throat, just tell me to never sing again and I will honor your request. Nothing to do with singing or cats or hairballs, we are going to talk about how to make your Bulletproof Coffee better. What is a Bulletproof Coffee? You may have also heard it called butter coffee. Basically it is a fat filled drink that you eat in the morning, or rather drink in the morning, instead of having breakfast. It’s a blend of usually coffee or tea, or you can use hot water. You blend it with MCT oil. There’s been a little bit of chatter online about how MCT oil is evil and shouldn’t be consumed. I don’t prescribe to that approach. Also, in a classic butter coffee, or Bulletproof Coffee, there’s butter.

Here’s the problem that I have with the classic Bulletproof Coffee of MCT oil and butter, especially when it comes to women’s health. A lot of my clients when working with one-on-one, and also in our keto group, which you gain access to when you purchase my book, The Keto Beginning. After the blended concoction, whether you make it with coffee, tea, or water, a lot of people have been dealing with cravings after it, or low blood sugar to the point that they get shaky, or hormone fluctuations. A lot of people are allergic to dairy, meaning that they can’t put the butter in the coffee. If this is you and you’re noticing some strange things after you have your butter or Bulletproof Coffee … Heck, maybe you’re vegan and you don’t do the butter and you don’t feel like downing some coffee with a bunch of MCT oil in it.

I’ve changed up a couple of things in the Bulletproof Coffee recipe that I seen butter resonates with the women in our community as well as with myself. I’ve called it the Rocket Fuel Latte. You’re probably thinking, “Leanne, what the heck? I’m going to have fat in my coffee in the morning? That is gross.” Here is how Rocket Fuel Lattes work so that you get on the bus with me and we drive to Rocket Fuel Latte town. The first thing is fat burning. When you wake up in the morning your body is primed to burn fat. What happens when we start our day off with a bowl of cereal, oatmeal, or maybe a slice of toast with some avocado on it? We stop the fat burning magic from happening, it’s quite sad, really.

The other reason why starting off the day with a Rocket Fuel Latte is awesome is because it sends the signals telling our bodies that everything is okay. With a Rocket Fuel Latte we’re sending a specific signal to your hormones leptin and ghrelin that tell us that we’re happy, we have the fuel that we need, and that all is good with life. When we have just MCT oil with the butter it can confuse these hormones. Leptin, for example, I imagine it like a little taxi driver that goes through your body and tells your body what fuel it has, what fuel it doesn’t. This little taxi driver gets up to your brain and says, “We need more fuel.” Your brain goes, “Oh my gosh, we need more fuel.” Really, leptin is all messed up because there’s tons of fuel left, leptin just got the wrong message and it’s like the telephone game and he got really confused along his way.

By using the Rocket Fuel Latte approach we make sure that those hormones specifically are calmed down and as women we also tell our endocrine system, which creates all of our estrogen, progesterone, and everything, to continue being good and happy and solid and perfect. There’s a [00:04:00] couple rules around making a successful Rocket Fuel Latte, and they all revolve around making sure that we stay in a fasted state for the morning because that’s when we’re going to burn the most fuel.

A couple of rules, there’s four of them. The first one is, less than 10 grams of protein per serving. The second one is, put as much fat in there as you’d like, girl! The third one is, make it less than three grams of carbohydrates. The fourth one is, if you stop eating at night at 9:00PM you are going to have your coffee at 9:00AM. There’s only a 12 hour window between the time you have your last meal and the time you have your Rocket Fuel Latte. Any more than that and it sends that danger signal, especially as women, saying that, “Not everything is safe, we should stop producing certain hormones,” and it can get all crazy on us.

Now, maybe you’re like, how can I get this rocket fuel action going in my life so that I can be situated? So that I can have normal hormones and that my blood sugar is regulated? That I can enjoy my blended coffee without the use of dairy because butter makes my insides crazy? So that I can abolish my morning and mid-morning cravings? And so that I can have a level head and a strong brain? Through the magic of technology, if you are watching this video on the answer and the recipe for my Rocket Fuel Latte is below this video. If you’re watching this video on YouTube and you’re not on then you’re going to have to go over to I’ve included the link to the Rocket Fuel Latte right around here somewhere. You can go there, but before you go, wait just one sec.

You should subscribe to my channel. Every month I release new videos that have everything to do with being awesome and living high fat and creating an eating style that works for you. If you love the high fat message and you’re really curious about what this is all about and you’d love for me to show you more, you should get my book. I’ve included a link to my book up here somewhere. You can click over there, check it out, if it resonates with you I would love to have you join our community. When you grab the book you become part of our exclusive Facebook group. There’s over 12,000 members supporting one another, answering their questions, and I stop in every day to provides some insights on your journey to high fat living. I hope you enjoyed today’s video, make a Rocket Fuel Latte, let me know what you think, let me know how you feel. I will see you soon. Bye!

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Comments | Leave Your Comment

  1. I couldn’t find cacao butter by me; would it be better to substitute almond butter, or ghee with some cacao powder (1 net carb in the powder per 1tbs)?

    • Hey Dominique! I usually have to order cacao butter online – you can certainly substitute ghee or another fat instead (you don’t have to add cacao powder, since cacao butter is pure fat).

  2. I just started keto a week ago after getting your book. I had been doing paleo for a few weeks but having some dairy was attractive to me, I love it. I have been using the coffee daily to prolong my fast until noon and feel good. It occurred to me that somewhere i read that I should be fat adapted before doing this?

    • Hi Tanja! Not at all – you can consume RFLs at any time, even if you’re not keto! The only thing to watch out for is your body’s response – not everyone can drink coffee with a lot of fat in it, so experiment with the amount of fat in your drink instead of diving straight into it!

      • Thank you, I have been on keto for a year and a half. I have lost 40 pounds but now I have hit a stall. I have tried everything. I have just purchased your bundle since your cater more to women. I will start using it once I finish my fasting. I love all of your advice and your energy. Thank you so much for all that you have done and share with us.

  3. Hello Leanne, I have a quick question. When I make my coffee, I put ghee, brain octane and XCT oil with stevia. My question is, do you think it’s too much fat that I’m putting in my coffee? I only drink it once a day in the morning.

    • Hi Laura! It depends on what your goals are – if you want to increase your caloric/macro intake with your coffee intake, then yes, increase the rest of the ingredients proportionally. If you’re simply looking for more caffeine and a larger drink, however, you can simply add more coffee.

  4. 3 grams of carbs total or 3 grams net carbs? Using MCT oil powder pushes the recipe over 3 grams total.

  5. Tried looking through previous comments to see if this has already been answered, but didn’t see it. I have a nutribullet for blending. Typically hot things can’t be blended since it’s all enclosed upside down. What kind of blender is everyone using? I have an immersion blender that I usually use for my BPC but I don’t think that’s gonna handle the hemp?

  6. If my last meal is at say, 7:30 PM, does that mean I have to wait until 7:30 AM the next day to have my rocket fuel latte? Or could I have my latte earlier at say 5:00 AM the next morning?

    • Hi Jennifer! RFLs don’t break your fast, so you can have them earlier in the day if you need something to top off your energy!

  7. I’ve been drinking BPC for 6 months, and decided after reading your book and eBooks this week as I’m also doing IF. Love the RFL!! It took a day or so to adjust, but loving it. I use Swerve instead of Stevia, but loving the hemp hearts. Also, as a post-cancer, post-menopausal woman. Your content has been a wonderful resource. Thank you!!

  8. THANK YOU! I love the cacao butter in replace of my usual ghee! I now blend XCT and cacao butter for my “BP coffee”

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