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6 Ways to Use MCT Oil in Your Diet

Medium-chain triglycerides (the MCTs in MCT oil) are easily digested and linked to several health benefits — such as the ability to jump-start your body’s fat-burning process. Despite the chemical-sounding name, MCT oil is all-natural and derived from sources such as coconut oil.

Taking MCT oil in supplement form may not seem very appealing. You might want to add it to your diet, but you’re not sure if MCT oil’s special properties mean you can’t cook with it or add it to certain foods. Fortunately, MCT oil is both easy to cook with and add to your diet. Here are six ways you can add MCT oil to your diet.

1. Fry With It

Even with its particular composition of saturated fats, MCT oil behaves like any other oil. Canola oil, olive oil, coconut oil — if a recipe wants you to fry something in oil, MCT oil will work perfectly. MCT oil can sub in for fat as well. If a recipe calls for you to fry something in fat or schmaltz, you use MCT oil instead.

One warning, however, for cooking with MCT oil — it has a very low smoke point, meaning it doesn’t take much heat for the oil to begin smoking and the healthy fats to start breaking down. Go low and slow with your heat to prevent this, and err on the side of less heat the first few times you cook with MCT oil.

2. Roast Vegetables With It

If you are a fan of roasting vegetables, you may wonder how you can use MCT oil since it has a low smoke point. Most recipes for roasted vegetables call for temperatures of 400 degrees Fahrenheit or more — hot enough to ruin both the added health benefits of the MCT oil and probably the taste.

Roasting vegetables at a low temperature, however, is just as good, if not better. Try low-roasting some vegetables with a drizzle of MCT oil, some salt and spices. It’s a great way to add both MCT oil and greens into your diet.

3. Blend It

Oil and water don’t mix, but blending will do a good enough job of making the two stick together. If you want to add MCT oil to a beverage such as a protein shake, you can — but stirring it in won’t be enough. Use a blender, food processor or electric whisk and your MCT oil should blend nicely into your drink.

4. Drizzle It

You can use MCT oil as a drizzle or a garnish on almost any plated food. A little drizzle of oil goes great on veggies, protein and just about anything. And if you’re not cooking with it, you don’t need to worry as much about the temperature.

5. Make a Salad Dressing

If you have a favorite salad dressing, try adding or substituting in MCT oil. Even something as simple as balsamic vinegar and MCT oil can transform an ordinary salad into something special. Depending on the type of dressing, you may need to blend the MCT oil in.

6. Add It to Your Breakfast

Unlike coconut oil and olive oil, MCT is mostly tasteless and odorless. This makes it easy to add into numerous foods or meals, even coffee or oatmeal, without throwing off the flavor.

Other Ways to Use MCT Oil

MCT oil is very flexible when it comes to food. If you want to experiment with adding MCT oil to your diet, these tips are a great place to start — drizzling it on or mixing it in especially. One of the easiest ways is to sub out any oil you’re using with MCT oil — just make sure to watch the heat.