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

4.7 from 98 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.


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. 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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  1. Hi Leanne! Just found your site after hearing you on Low Carb Conversations. I’ve been keto for over a year and love it! I’ll have to try your coffee recipe. I love butter coffee with Brain Octane but have been wanting to try upgraded collagen and have been wondering if I should go dairy free. I can’t seem to break my Nespresso coffee habit. It is so good and I’ve never felt bad after having it. I tried bulletproof coffee brand but didn’t really notice a difference in quality. It was good, but so is Nespresso. (Since you asked ;). Have you noticed any improvements in anything since adding collagen to your diet? So glad to find you. It’s nice to have other keto women to go to!

    • Hey Terri! So happy to have you here. I’ve had Nespresso many times… and I’ve felt great after, no weird feelings, clean energy. If you like it, stick with it… and just add some fats!

  2. Hi Leanne, thanks for this – just about to try it! Have you been able to find the collagen in Calgary/Airdrie or do you just order it?

  3. For the past month I have been using 2 Tbsp hemp seeds, 1 Tbsp oil (alternate between Bulletproof MCT, Octane and coconut oil), Bullet proof Vanilla powder, and Great Lakes (orange bottle) gelatin. I had to stop the butter because it was causing fluid retention in my head, plugging my ears, etc…, old school BPC stopped filling me up … the new version has been so creamy thick and more satisfying. But I am even beginning to really rethink the coffee (use Bulletproof) aspect because I feel that if a person has any thyroid, adrenal and/or hormone imbalance IF’ing with the fatty drinks might not be enough to get our bodies on track… or maybe I should better word it as….what’s good for MY body. :) Thanks for sharing Leanne! BLessings

    • My ears do the same thing! I rotate. Thanks for sharing your strategy, Amie. Always so great to hear from you.

  4. I drink Teeccino, an herbal coffee, so I will use your recipe with that. I usually use just coconut milk.Thanks for posting.

  5. Any stop gap measures if you can’t get to the coffee making process until after the 12 hour period. Maybe keep an avocado handy in a cooler or something? I’ve been wondering why the drink hadn’t stopped my cravings but rather increased them. Now I know.

    • Yeah, you bet. A bit of carbs + protein should alleviate that craving!

  6. I read somewhere about a coffee drink with butter and coconut oil, and I tried it. It made me feel quite ill, blaming the oiliness. The protein may make the difference. I’ll give it a try. Thank you so much.

    • Did you blend it? Definitely needs to be blended!

  7. Hi Leanne,

    Can you recommend any Canadian sources of the ingredients here? The shipping charges are so high from the States that I’d like to avoid them if I can.

    Thanks for all you do!

    • Hi Sally

      I’m in Canada too and most of the ingredients can be found in the grocery store or your local health food store. I live on a little island and can still get everything between these two places.

      • I get my MCT oil from Bulletproof (in the USA) there are a couple of shops in Canada that sell it directly, Wild & Raw in Calgary is one of them. You could search for Bulletproof Coffee in your area. For the other ingredients, you can get them at your local health food store (cacao butter) and collagen, from Hemp hearts can be found at any grocery store. Hope that helps!

    • Hi Sally! I get my MCT oil from Bulletproof (in the USA) there are a couple of shops in Canada that sell it directly, Wild & Raw in Calgary is one of them. You could search for Bulletproof Coffee in your area. For the other ingredients, you can get them at your local health food store (cacao butter) and collagen, from Hemp hearts can be found at any grocery store. Hope that helps!

    • Id like to know of the Canadian sources too! Thanks!

      • All mentioned in the comments, check it out! Enjoy :)

  8. I am a huge fan of coffee and I have been looking to increase my fat intake, especially as a college gymnast, we work out a lot and I have been pretty low on energy. I think I am not getting enough fat and protein in my diet! This would be great place to start to increase my fat intake and help give me energy!

    • Amazing, Rachel! This would be FABULOUS! When you give it a try, let me know how you feel!

  9. Love your info and recipes and everything you do! Thnx for taking all the fad diets and studying them and bringing them closer to real life! And this bulletproof coffee hack is one of those!
    I did the coffe with ghee and coconut oil for sometime but decided to stop drinking coffe before I got in the habit. Turns out I wasn’t satieted really, and caffeine is not good for my UC… Aaaand a good decaf coffee (whitout the nasty chemical process to decaf) is impossible to find were I live… Will try this with the matcha!
    Just one question… I know how worried u are about hormones… I have read that stevia is a hormone disruptor that mimics estrogen in woman’s bodies, and that ancient tribes used it as a natural contraceptive to not get pregnant! Do you know anything about that?

    • Hey Erika, exciting to hear if this hack helps you along. Please, let me know! RE: stevia, very interesting. I’m trying to increase my estrogen, so not too worried. I’ve never heard of this, will have to read more about it. Thanks for the tip!

  10. Morning Leanne

    If you are vegan, what would be the options below for grass fed collagen?

    I have been enjoying the bullet tea every morning and sometimes at night and love it. It seems to be working. I also switch my tea up, meaning not just using regular tea but peppermint, chamomile, green or flavor. Would that have any impact or change the dynamics.

    Love the video and singing/rapping, now all you need to do is dance

    Enjoy. Your day

    • A really good low-carb, plant-based protein… Genuine Health fermented protein is great in blended coffee. Or, you could up the hemp seeds to 3 tbsp or so, just under 10 grams of protein for the drink.