5 Ways To Get More MCT Into Your Diet

There is a big difference between eating a low-carb diet and a ketogenic diet. I often recommend that my clients follow a low-carb diet and not the typical ketogenic diet but one great way to get some additional healthy fats is by incorporating medium-chain triglycerides (MCTs) into your daily regimen.

MCTs are simple fat molecules, but they’re digested differently from other dietary fats. They actually bypass the standard digestive system.

Have you considered adding MCT to increase your ketogenesis? Or Maybe to increase thermogenesis? They can help with both!

From The Spoon:

MCT oil is usually flavorless or has a light coconut flavor, so taking it by the spoonful is always an option, but you may want to try some of these ideas too!

Hot beverages:

Hot beverages, such as coffee and tea, are a fantastic way to consume MCTs. Try blending 1-2 Tbsp. MCT oil or powder into your hot beverage of choice. Most people find that blending helps quite a bit, because the oil tends to float on top if you don’t get it mixed in really well. Butter does this too.

Dressings or dips:

If you have a really good quality MCT oil, it will have a very light coconut odor and taste. You can substitute MCT oil for any oils recommended in your favorite recipe or just drizzle plain MCT oil over vegetables. If you are one of the many who do not care much for vegetables, being low carb and healthy can be a challenge. Using MCT to make dressings and dips are a great way to encourage yourself and your family to increase their veggie consumption.

Salad dressing 

  • 1 small clove garlic
  • 1 tablespoon fresh lemon juice
  • 1/2 teaspoon sea salt (fine)
  • 1/4 teaspoon black pepper (freshly ground)
  • 1/4 teaspoon dry/ground mustard
  • 2 to 3 tablespoons MCT Oil
  • 1/2 avocado
  • 1/16 tsp cayenne pepper 

Blend in blender and pour over salad 🥗😍

Smoothies or Protein Shakes:

Adding MCT oil or powder to shakes adds extra creaminess and a more acceptable texture. You could even make a keto-friendly vanilla milkshake with MCTs.


  • 1-2 Tbsp. MCT oil or powder
  • 1½ cups milk (dairy, coconut, or nut milk)
  • ½ tsp vanilla extract
  • 1 Tbsp. monk fruit or erythritol (or 3-5 drops of stevia)
  • Pinch of salt
  • 3-5 ice cubes 
  • Blend all ingredients together and enjoy!

Keto desserts:

MCTs can be added to keto-friendly recipes and actually may improve the taste of the finished product! For baking, MCT powder works best since it won’t change the consistency of a recipe. For fat bombs or other freezer-friendly treats, MCT oil solidifies when frozen but melts in your mouth when consumed.

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