Cinnamon MCT Oil Coffee Protein Shake

Why This Works for Intermittent Fasting

Coffee naturally suppresses appetite and sharpens focus during the eating window. MCT oil provides a fast-burning fat source that converts rapidly to ketones — keeping energy steady without raising insulin meaningfully. Cinnamon adds both flavour and a practical benefit: research suggests it improves insulin sensitivity and helps blunt blood sugar spikes. Together, this shake makes an excellent first food after breaking a fast, giving your body protein for muscle repair, clean fuel from MCTs, and none of the sugar or starch that would undo your fasting progress.

Ingredients

• 240ml (1 cup) strong black coffee, brewed and slightly cooled
• 1 tablespoon MCT oil
• 1 scoop unflavoured or vanilla whey protein isolate (approx. 25g protein)
• ½ teaspoon ground cinnamon
• 120ml (½ cup) unsweetened almond milk or full-fat coconut cream
• 3–4 ice cubes
• Pinch of sea salt
• Stevia or monk fruit sweetener, to taste (optional)

Instructions

1. Brew a strong cup of coffee — a double shot of espresso or a concentrated filter coffee works well. Allow it to cool for 5 minutes. Hot liquid can affect blender seals and creates a burnt, bitter flavour.
2. Add the coffee and almond milk (or coconut cream) to a blender, followed by the ice cubes.
3. Add the MCT oil, protein powder, cinnamon, and sea salt.
4. Blend on high for 30–45 seconds until fully combined and frothy.
5. Taste before pouring. If you prefer a touch of sweetness, add a small amount of stevia or monk fruit and blend for another 5 seconds.
6. Pour into a chilled glass and drink immediately — the texture is best in the first 10 minutes.

No blender? Use a protein shaker. Add liquids first, then powder, then MCT oil. Seal and shake hard for 30–40 seconds. The MCT oil will not fully emulsify but the shake will still be good.

Nutrition Per Serving

Based on unsweetened almond milk and whey protein isolate. Using full-fat coconut cream adds approximately 60–80 kcal and 7–8g fat.

Fasting Compatibility

On clean fasting: If you are doing a strict clean fast — water, black coffee, and plain herbal tea only — this shake must only be consumed within your eating window. The protein triggers mTOR and the MCT oil provides calories, both of which end the fasted state. If your goal is fat burning, energy, and satiety rather than strict autophagy, it performs excellently as a first food after your fasting window closes.

For the complete guide to intermittent fasting, get Intermittent Fasting in Practice on Amazon. Buy the book and claim 3 months free on our fasting app at https://www.fastinginpractice.com/redeem.

Nutritional information is approximate. Consult a healthcare professional for personalised dietary advice.