cooking with MCT oil recipes

Cooking with MCT Oil - recipe ideas for everyday

Whether you’re already hooked or you’re just getting started with MCT oil, it can be tricky to know how to incorporate it into your daily routine.

This metabolic oil is a potent, clean fuel for the body and here at Ancient + Brave we’re passionate advocates for its many health benefits.

Taking just a teaspoon a day can contribute towards the following positive upgrades in your wellbeing;

  • Supports steady energy levels;
  • Contributes to improved mental cognition and clarity;
  • Supports a healthy metabolism;
  • Activates the body to burn fat for fuel;
  • Supports nutritional ketosis.

MCT is perfect in salad dressings, mayonnaise, bone broth, soups, smoothies and in baked goods.  Here are some simple swaps in the kitchen using our True MCT that will go a long way...

cooking with MCT oil recipes inspiration ancient brave

Beautiful image by @donnacrous


  • Blend it: Add MCT to your morning smoothie, yoghurt, coffee or tea. It makes a perfect base for salad dressings
  • Drizzle it: Adding small amounts of MCT to any food will add some healthy fats and enhance the flavour. Try it drizzled over your porridge, soup, dips or roasted veggies
  • Replace other oils: Do you have a recipe that calls for vegetable, avocado, coconut or olive oil? Substitute with MCT oil! 
  • MCT oil can be used for low to mid temperature cooking: The smoke point of MCT oil is 160C/ 320°F – higher temperatures will start to damage the fats, making the powers of MCT oil less potent


  • MCT oil is flavourless & odourless: Even though our MCT is sourced 100% from coconuts, it’s neutral flavour profile works in any dish
  • It’s a nutrient dense food source that will keep you full and energised for hours
  • MCT oil doesn’t become rancid or degrade quickly, unlike other oils. If stored properly, a bottle might last for years without a noticeable difference in taste
  • No melting required: MCT oil won’t turn solid at room temperature or in the fridge, so you never have to melt it before using it in a recipe

To showcase its versatility, we’ve put together some easy recipes to help you find new and delicious ways to get the goodness of MCT into your diet every day. All of the following recipes are gluten, dairy and refined sugar-free and are made with simple, store cupboard ingredients. 

cooking with mct oil salad dressing recipe keto

Keto Green Goddess Salad Dressing with MCT

This creamy, indulgent dressing makes anything you put it on taste better and packs a powerful nutritional punch. Recipe courtesy of @mynaturalforce

1 large avocado
½ cup extra virgin olive oil
1/3 cup roughly chopped parsley
¼ cup apple cider vinegar
2-3 cloves of garlic
3 tbsp of fresh lemon juice
2 tbsp True MCT
¼ tsp sea salt
Pinch of pepper

Combine all ingredients in a food processor or high-powered blender.
Blend on high until smooth and creamy.
Keep stored in an airtight container in the fridge for up to one week.

    cooking with mct oil salad dressing recipe keto mayonnaise

    Supercharged MCT Mayonnaise

    1 egg
    2 tbsp apple cider vinegar/lemon juice
    1 tsp salt
    Seasonings of your choice (garlic, herbs, lemon zest)
    ½ cup olive oil
    ½ cup True MCT

    Place the first four ingredients into a blender and blitz on high for 1 minute, until frothy.
    Reduce speed to medium and begin to (slowly!) pour in oil, beginning with olive oil, then moving to MCT oil. The combination of oils helps the mayo emulsify better than if you just used MCT. The slower you go with adding the oils, the better the mayo will turn out.
    Transfer to clean jar, cover and store in the fridge.

      cooking with mct oil soup recipe keto paleo pistou pesto

      Lean Green Pistou

      A vegan version of pesto from the south of France. Use as a marinade, or mix into cooked grains and pasta. Add an extra tablespoon of MCT to make a looser, pistou-style dressing and swirl on top of your soup.

      2 cups of fresh basil
      2 cloves of garlic
      ¼ cup sunflower seeds
      2 tbsp True MCT
      ½ cup extra virgin olive oil (pour sparingly as you may not need the full ½ cup)
      Salt and ground pepper to taste

      Using a food processor or blender, combine basil, pine nuts, salt, pepper, and garlic. 
      Slowly add the MCT and olive oil.
      Pour a small amount then blend and repeat until the desired consistency is reached.

      cooking with MCT oil recipe banana bread keto paleo sugar free

      Banana Bread with Collagen and MCT Oil

      Everyone loves Banana bread and this one is a current favourite in the A + B office. Recipe by the amazing @marieguerlain

      4 very ripe bananas
      4 eggs
      1/2 cup of coconut flour
      1/2 cup of almond butter
      4 tbsp True MCT
      1 tbsp True Collagen
      1 tbsp vanilla extract
      1 tsp cinnamon
      1 tsp bicarbonate of soda
      1 tsp of gluten-free baking powder
      Pinch of salt
      Dark choc chips and chopped walnuts for topping (optional)

      Preheat oven to 160C.
      Mix the coconut flour, collagen, cinnamon, bicarb, baking powder and salt.
      Peel and mash the bananas in a large bowl.
      Add the beaten eggs, almond butter, MCT, and vanilla extract and mix well.
      Gently fold the dry ingredients into the wet, a little at a time, until incorporated. Pour cake batter into a greased and lined loaf tin.
      Top with choc chips/nuts if using.
      Bake for 30mins or until cake is cooked through and feels springy to the touch. Leave to cool before slicing.
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