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MCT oil is a great healthy fat that can be used in both food and non-food ways to benefit your health and home. Let’s learn about MCT oil benefits, the best MCT oil as well as what even is MCT oil and how to use it.
If you stay up-to-date on the latest superfoods to hit the market (or even if you don’t!), you’ve probably been hearing the buzz about MCT oil. Yet, even with all this buzz, you may be wondering—what is MCT oil? And how would I benefit from adding it to my diet? I’m here to give you the skinny on this healthy fat.
6 Healthy Fats to Boost Your Smoothie
- Raw cashews add natural creaminess with a mild, slightly sweet flavor. They also bring plant-based protein and minerals that help keep you full. If you don’t have a high-speed blender, soak cashews in hot water for 10–15 minutes, then drain before blending for a smoother texture.
- MCT oil is a fast-acting fat your body quickly turns into energy. A small amount helps support steady energy and improves absorption of fat-soluble vitamins from leafy greens. Start with ½–1 teaspoon and blend it in at the end to avoid overpowering the smoothie.
- Avocado creates a rich, velvety texture and delivers heart-healthy monounsaturated fats that boost satisfaction. Use ¼–½ of a ripe avocado and freeze chunks ahead of time for an extra-thick, creamy smoothie.
- Coconut oil adds subtle richness and provides medium-chain fats that support energy. If solid, melt slightly or add it while the blender is running so it mixes evenly without clumping.
- Chia seeds are packed with omega-3 fats, fiber, and protein, helping with fullness and digestion. Add 1–2 teaspoons directly to the blender or soak them in water for 5–10 minutes to help them blend smoothly and thicken the smoothie.
- Flaxseeds (ground works best) offer omega-3s, fiber, and antioxidants that support digestion and hormone balance. Use freshly ground flaxseed or buy it pre-ground, and add 1 tablespoon per smoothie for the best nutrient absorption.
Healthy Fats Smoothie
This Healthy Fats Smoothie is light, refreshing, and quietly powerful. The greens, cucumber, apple, and lemon keep it crisp and hydrating, while the small splash of MCT oil does the behind-the-scenes work your body loves.
Ingredients
- 1 cup spinach
- 2 tablespoon cilantro fresh
- 2 inch fresh gingerroot
- ½ cup water
- 1 cup cucumber diced + peeled
- 1 apple green, cored + peeled
- 1 tablespoon lemon juice
- 1 teaspoon MCT oil
Instructions
- Blend spinach, cilantro, ginger, and water, until smooth.
- Add cucumber, apple, lemon juice, and MCT oil, blend until smooth.
- Pour into glass and enjoy!
Helpful Tools
Notes
- Start with 1 teaspoon MCT oil and work your way up to the full 3 teaspoons. Seriously, this stuff is powerful!
- To make this smoothie cold, serve over ice.
Nutrition
Serving: 16 oz | Calories: 175 kcal | Carbohydrates: 33 g | Protein: 2 g | Fat: 5 g | Saturated Fat: 5 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 1 g | Sodium: 36 mg | Potassium: 621 mg | Fiber: 6 g | Sugar: 22 g | Vitamin A: 3062 IU | Vitamin C: 28 mg | Calcium: 66 mg | Iron: 1 mg
I need help in lowering my triclycerides.
Hi Daniel! Definitely reach out to your health care provider for more info. I’m sure they have a wealth of knowledge on that!
This recipe is awesome! I sweeten it with just a bit of stevia and my son loooves it. Best way to get greens into a little one! Thanks for this!!
Such a good mama for sneakin in those greens, Court!
I give this a 5-star pushing me outside my comfort zone. This recipe was hard core and def not as sweet as a like, but I know it’s good for me and worth doing. So thank you Jen!
You’re such a rawkstar Sarah!
I always feel so much smarter after reading your posts. Thanks for clarifying the difference between these two.
This is my go-to smoothie when I need to ‘move things along’ if you know what I mean. It helps, and is much more natural than taking medicine.
I love adding MCT oil to my morning smoothie. I haven’t worked my way up to 3 teaspoons yet but can tell the difference with just a little.
Can I use coconut oil in place of MCT oil?
Hey Amanda – great question! You can totally swap in coconut oil for MCT oil… However! MCT oil is made up of better, more digestible acids vs. the lauric acid in coconut oil. The acids in MCT oil are also responsible for a better energy boost than what you’d get from coconut oil.
This is helpful! I started buying MCT oil at Costco, but didn’t know that I could look for different levels of the fatty acids. I’m going to check mine out now.
Hi Jen,
I have been using a tbsp of MCT oil and a tbsp of avocado oil in my daily smoothie. I’ve heard that it is best to use another ft with MCT oil. Is that too much fat?
Hey Linda,
We are always a fan of consuming healthy fats, so you should be perfectly fine! 🙂
Hi Jen,
Just started using MCT oil a little and wondering — if I put a small amount of coconut oil in my coffee, is it too much to then use MCT oil in my morning smoothie? Trying to get my oil doses down here…
Hi Paige,
I usually pick one or the other. I find MCT oil to be a great addition to smoothies, coffee, and salad dressings and I save coconut oil for baking + cooking.
I hope this helps!
Yes Jen, MCT oil is the bomb ! I have been using it and feel great ! I use bullet proof XCT oil. I will check out the Nutiva brand though
Rawkon!
Hi Donna,
Make sure + check back in. I’d love to hear your thoughts between Bullet Proof XCT oil and Nutiva!
Jen,
this MCT oil is pretty high in calories for the amount. How much of this should we ‘eat’ daily to get the benefits?
Hey Karen. This is super concentrated stuff. I recommend starting with 1 tsp and working up to 3 tsp a day max to help you get in the benefits. I do 3 tsp in my coffee at this point and love how I feel in the morning. 🙂
Hi Good Morning,
Where can I buy this product?!
Hi Rosa,
You can pick up a bottle here…
Hi Jen, thanks for this info on MTC Oil, you said in “Do your research” “if it contains Laurie acid, forget it”, well I checked the info on the label of this product and it has some Laurie Acid, so am now curious?
Regards, Helen
Hey Helen. You’re so right— I goofed on that part. They is Lauric Acid is MCT oil, you just want to look for versions that have lower amounts of that than the other MCT oils (like capric and caprylic) which are gonna be more beneficial to your body.
Thanks
Thanks, Jen! I make coffee creamer using coconut milk and put that in my coffee every morning. Can I also put MCT in or is that double dosing?
Hi Kristin,
You definitely can!
I would just add one thing— when using MCT oil (or any sort of oil.. .like butter) in your coffee It’s best to blend to together to mix it up well. Otherwise you could have a floating layer on top of oil and that’s just not very enjoyable to sip down. 😉
Thanks Jen! Reading this post from the beautiful island of Kauai where we are spending 2 weeks on holiday. I had not heard of MCT oil prior to your post. I have been using standard coconut oils – in moderation for it’s non-animal based healthy fat qualities. I am a health coach and work with folks trying to lose or maintain weight. Thank you for this informative post. I will be looking further into MCT oil and experimenting with it as well. Have you tried cooking or baking with it yet?
HI Bita,
Rawk on! Love that you’re sharing health + wellness with others as a health coach! MCT oil isn’t the best option for baking, but I love using it in coffee, salads, smoothies + shakes.
Hey Bita! Kauai looks amazing!!! I want to go there so bad. One day 🙂
I don’t cook or bake with it— just consume it in smoothies and coffees in small amounts. It would be very expensive to do much else with it and I think the benefits would go down as well when paired with baked goods. You could also add it to a salad dressing— but that’s about as adventurous as I’d be willing to go with this precious oil. 😉