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Bulletproof Coffee to Control Sugar Cravings

For years I ate sugar and refined carbs in the morning! I would wake up with an urgency to eat or I would feel nauseous, and all I could think about is what types of sugar or carbs I could eat.

I chalked it up to be my own issues with cravings and I always felt guilty for starting my days with sugar or refined carbohydrates especially as a Dietitian.

Then I tried bulletproof coffee.

The first time I tried bulletproof coffee I thought, I felt so satisfied and in control after drinking it that I could make smart healthy decisions on what to eat for breakfast! It felt like I could make the decisions instead of my urgency to eat and nausea making the decisions for me.

Ever since that day, I've started my morning with a high-fat coffee and I wake up and feel:

  • Energized

  • Clear minded

  • In control

You don’t have to be prediabetic or diabetic to have issues with blood sugar control. There is so much chronic stress now that people are dealing with high stress hormones that lead to high blood sugar and insulin resistance over time. Insulin resistance looks a little different for everyone so it can be hard to detect early warning signs.

If you're like me, and have intense sugar and carb cravings in the morning, I highly recommend giving bulletproof coffee a try! It's super simple and so delicious! You can keep it simple with the original recipe of jazz it up with some fun ingredients. I've rounded up a couple of my favorite recipes, including a vegan bulletproof option.

Bulletproof Coffee Recipes

Original Bulletproof Coffee

Recipe by: Irena Macri


  • 1 cup hot black coffee

  • 1 tbsp unsalted grass-fed butter or ghee

  • 1 tbsp coconut oil


Brew coffee as usual. Place all ingredients in a blender and blend till foamy. Pour into your favorite mug and enjoy!

Vegan Bulletproof Coffee

Recipe by: Running on Real Food


  • 1.5 cup hot black coffee

  • 2 tsp to 1 tbsp MCT oil or coconut oil


Brew coffee as usual. Place all ingredients in a blender and blend till foamy. Pour into your favorite mug and enjoy!

Latte Bulletproof Coffee

Recipe by: Sweet as Honey


  • 1/4 cup brewed espresso

  • 1 tbsp MCT oil or coconut oil

  • 1-2 tsp monk fruit or erythritol

  • 2 tbsp heavy cream or coconut cream

  • 10 gram unsalted butter or coconut butter

  • 1/3 cup unsweetened vanilla almond milk

  • 1/4 tsp ground cinnamon (optional)


In a blender, add hot brewed espresso, MCT oil, cream, sugar-free sweetener, and butter. blend on high for 30-45 seconds. Pour into mug and set aside while you froth milk. In a coffee frother, froth the unsweetened vanilla almond milk and pour on top of coffee mixture. Top with cinnamon if you like.

Cinnamon Coconut Latte

Recipe by: Real Food Dietitians


  • 12 ounces hot black coffee

  • 2 tsp coconut oil

  • 1/2-1 tsp ghee or unsalted butter

  • 1/4 cup unsweetened coconut milk or almond milk

  • 1/4-1/2 tsp ground cinnamon

  • 1/8 tsp vanilla extract

  • 1 scoop collagen peptides


Add all the ingredients to a blender and blend on high for 15-30 seconds until creamy and frothy. Pour into a coffee mug, dust with additional cinnamon, if desired, and enjoy.


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