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MCT Oil Substitute

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According to studies, more than half of the MCT oil on the market in 2019 was used for diet and health supplements. Furthermore, MCT oil use is predicted to rise during the next five years.

Yes, these dietary supplements are quickly gaining popularity. Learn more about MCT oil and the recipes that may benefit from it. By the way, if you run out of MCT oil, there are other fantastic options to explore.

Have a good read.

What is MCT Oil

MCT oil is a plant-derived medium-chain triglyceride oil (MCT). Medium-chain triglycerides are a distinct form of lipid (fat). These triglycerides have a chemical structure that permits them to bypass the regular digestion process, which includes the intestines, liver, and blood.

Instead of being stored as fat, these fats are rapidly and readily absorbed, transferred to the liver, and used for energy.

(Because of their shorter length, MCTs are simpler to digest than longer-chain fatty acids present in many other meals.)

This is why it is so useful for athletes. MCT oil is carried by certain endurance athletes on long cycles, marathons, and other events.

MCT oil is often made from coconut oil, since MCTs make up more than half of the fat in coconut oil. Palm oil and dairy products are other sources of these lipids.

MCTs are classified into four types, with caprylic and capric acid being the most common in MCT oil. In certain cases, these unique variations provide different benefits.

MCT Oil Uses in Recipes

MCT oil is a terrific addition to your morning coffee, but it can be used for much more than that. These MCT oil recipes may be used in practically any meal, including breakfast and snacking.

See some amazing recipes you can use MCT oil in:

  • Keto Chocolate Oatmeal
  • Bulletproof Veggie Buddha Bowl
  • Roasted Carrot Soup
  • Purple Sweet Potato Salmon Sushi Bowl
  • Keto Halibut Ceviche
  • Rainbow Mason Jar Salad
  • Keto Green Lemon Smoothie
  • Keto Chocolate Milk
  • Keto Iced Matcha Latte
  • Low-Carb Raspberry Smoothie Bowl
  • Cardamom Ginger Bone Broth
  • Blue Spirulina Latte
  • Keto Iced Coffee Protein Shake
  • Lemon Coconut Chocolate Bites
  • Avocado Oil Mayonnaise

MCT Oil Substitutes

You must have learned more about MCT oil by now, as well as some fascinating recipes that you can use it in. But have you considered the possibility that you won’t have any MCT oil to use?

For your convenience, I’ve highlighted several fantastic MCT oil substitutes:

Hemp Seed Oil

This is a healthy alternative for those who use MCT oil and want to replace it.

Because of the evident method of extraction, hemp seed oil retains its high omega-3 fatty acid content, while MCT oil does not.

Similar to colorless and odorless MCT oil, hemp seed oil is a pale straw-colored oil with a very mild nutty, neutral odor. As a consequence, this is a simple replacement for MCT oil, which may go undetected in the recipe.

Notably, omega-3 fatty acids are necessary fatty acids that must be obtained via food. Furthermore, they have anti-inflammatory properties that aid in illness prevention. However, MCT oil is nearly completely composed of saturated fat, which is considered to induce inflammation.

So, despite MCT oil’s popularity and extensive usage, hemp seed oil may be a better option for you.

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Coconut Oil

In recipes, you may substitute coconut oil with MCT oil.

MCT oil, on the other hand, is a concentrated supply of Medium-Chain Triglycerides that are 100% MCTs, and it offers certain nutritional benefits for your mind, body, and general well-being. For example, coconut oil contains just approximately 55 percent MCTs, which is much less and provides only about half of the advantages.

Though coconut oil does not give the same amount of benefit as MCT oil, it is the closest option since it contains 55% Medium-Chain Triglycerides, which should be sufficient to assist your health.

Coconut oil is a plant-based cooking oil made from squeezed coconut flesh. Many nutritionists and health experts see it as one of the best cooking oils, however this may vary depending on how it is produced.

Extra Virgin Olive Oil

Extra virgin olive oil is the best sort of olive oil. Notably, it has been found to improve cognitive performance and cardiovascular health by lowering dangerous cholesterol.

Because it is abundant in monounsaturated fats, extra virgin olive oil is a good option for those managing their saturated fat consumption.

Yes, because of its rich taste, adaptability, and health benefits, extra virgin olive oil is an excellent product to have in your kitchen pantry. Not only is it fast and simple to roast, fry, bake, or sauté, but it is also packed in antioxidants and heart-healthy fats.

Because extra virgin olive oil has a low smoke point, it will not perform as well in high-heat dishes such as frying, grilling, or baking.

It has also been widely studied for its multiple health benefits, with some studies indicating that it may protect against cardiovascular disease, cancer, and inflammation.

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Frequently Asked Questions

Is MCT oil important in a diet?

MCT oil promotes the release of hunger hormones, which may lead to an increase in food intake. MCT oil should be used as part of a whole fat diet rather than as a separate source of fat, particularly if you are trying to maintain or reduce weight.

What way can you enjoy MCT oil?

One possibility is to substitute MCT oil for ghee in your tea. Another option is to purchase a ready-to-drink keto-friendly coffee that already includes MCT oil and has a low calorie and saturated fat level. Notably, MCT oil does not need the consumption of just coffee.

Is it safe to take MCT oil daily?

Because MCT oil has a low burning point, it is not recommended for frying. Furthermore, the quantity you should take is determined on your tolerance and the impact you want to achieve. As a result, I suggest no more than 4 to 7 teaspoons each day.


MCT Oil is a fantastic ingredient to any meal, whether you are on the keto diet or not, and it has a neutral taste that fits with any food.

You may sprinkle it over cooked meats and veggies, mix it into smoothies, or include it into snacks and dishes for a high-quality fat intake that will keep you full and energetic for a long time.


Can I replace MCT oil with coconut oil?

Because coconut oil has a high concentration of MCTs, it shares several qualities with MCT oil. To follow a ketogenic diet, people may use both MCT oil and coconut oil.

What is a substitute for MCT oil in coffee?

Coffee with Cashews

I like brewing coffee with raw cashews as a substitute to MCT or coconut oil. To create cashew coffee, combine 1.5 cups brewed coffee and 2-3 tablespoons raw cashews in a blender until smooth and frothy. Optional: add 1-2 tbsp vanilla plant-based protein powder, like I typically do.

Is virgin olive oil an MCT?

Is MCT found in olive oil? MCT is not found in olive oil. MCT oil is often made from coconut or palm kernel oil. These have MCTs in them.

Can I substitute vegetable oil for MCT oil?

Is there a dish in your repertoire that asks for canola oil, vegetable oil, avocado oil, coconut oil, or olive oil? Use MCT oil instead!

Can I use coconut oil instead of MCT oil in coffee?

Coffee: For this recipe, you may use either brewed or instant coffee. Coconut oil contains natural saturated fat and gives a delicious taste to coffee. In bulletproof coffee, I like coconut oil, although butter, MCT oil, or ghee may also be used.

Can I substitute olive oil for MCT oil?

We suggest skipping the MCTs and replacing them with extra virgin olive oil instead. Olive oil is high in antioxidants, omega acids, and good fats.

What foods are high in MCT oil?

Coconut oil, palm kernel oil, coconut goods, and dairy products are naturally rich in MCT. Palm kernel oil, coconut oil, and other coconut products have greater levels of lauric acid and lower levels of caprylic and capric acid.

What is the purpose of MCT oil in coffee?

Simply adding MCT oil or powder to coffee may result in increased satiety, better cognition, weight reduction, and a lower risk of heart disease. Whether you want to improve your cognitive function or you want to lose weight, it’s apparent that MCT oil offers several advantages.

What’s the difference between MCT oil and olive oil?

Only octanoate and decanoate were found in MCT oil (100% saturated medium-chain fatty acids). The composition of olive oil was 14% saturated fatty acids, 72% monounsaturated fatty acids, and 14% polyunsaturated fatty acids. Olive oil contained only long-chain fatty acids.

What is considered MCT oil?

MCTs (medium-chain triglycerides) are a kind of lipid found in oils like coconut and palm oil. MCT oil has gained popularity as a supplement in recent years, with studies indicating health benefits ranging from improved energy to appetite management.

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