7 Ways to Eat More Coconut Oil

7 Ways to Eat More Coconut Oil and Get the Benefits without Eating it Straight

I’ve written before about 101 ways to use coconut oil for everything from oil pulling to lotion to toothpaste. One question I often get asked is how to actually eat coconut oil, especially if you don’t like the taste…

The word is getting out about the health benefits of coconut oil, but especially for those just starting to use/consume it, trying to actually eat it can be a difficult task. For some people, eating too much at once can even cause upset stomach until the body adjusts.

Where to Get Coconut Oil?

I love this organic virgin and fair-trade coconut oil from Thrive Market (which is like Costco online but for healthy products). Their coconut oil is 40% off retail, which is the best price I’ve found for it online. And Thrive Market sells many of my favorite products at 30-50% off normal prices!

For those who are trying to eat more coconut oil in their diets but have trouble with the taste or texture, here are a few of the ways we consume it without the taste or texture becoming too overpowering:

1. In Coffee or Hot Drinks

A way to supercharge coffee and make it healthy and great for your skin

One of my favorite ways to consume coconut oil daily is in a cup of hot coffee or tea each morning. The trick is to blend the mixture enough for the oil to emulsify, which creates a creamy and rich consistency and not an oily consistency (which I personally don’t like). Here is my recipe for healthy coconut oil coffee, and check out the unusual ingredient I add to make it even more creamy (and healthy).

2. In Smoothies


It’s easy to hide the taste and texture of coconut oil in a smoothie, though sometimes it can leave clumps. I actually like the little crunchy pieces of coconut oil, but for those trying to hide the texture, the trick is to melt the coconut oil until it is just barely melted an add slowly as the smoothie is already being blended so it emulsifies in and doesn’t clump.

We often add 1-2 tablespoons to a smoothie this way and the taste and texture aren’t noticeable.

3.  Homemade Energy Bars

Homemade Grain Free Chocolate Coconut Energy Bar Recipe

These are another kid favorite at our house. The kids love the taste and I like that they are packed with healthy fats and are a great natural source of energy.

Here is the recipe.

4. Coconut Butter Cups

Healthy Coconut Butter Cups Recipe

Just like the energy bars, these coconut butter cups are a favorite in our house. They are a little chocolate cup filled with coconut and coconut oil “butter” and can be flavored however you’d like.

Here is the recipe for Coconut Butter Cups.

5. Cooking and Stir Frys

fast and easy chicken and vegetable stir fry recipe

Coconut oil‘s high smoke point and concentration of stable saturated fats makes it a good choice for stir frys and cooking. We often use coconut oil as the base oil to coat the pan when cooking eggs, stir frys and other pan-cooked dishes.

Many of the recipes on this page (especially the stir-frys) use coconut oil as a base.

6. In Baking Recipes

Grain free, gluten free blueberry crumble muffins

Coconut oil can substitute for butter in most baking recipes and can also replace margarine and vegetable oils in most cases. My recipe list has many recipes that use coconut oil to help you get started.

7. For Frying

easy and healthy coconut shrimp recipe

If you’re going to fry something, stable oils like coconut oil, tallow and lard are great choices. This coconut shrimp recipe is one of my favorites as the coconut oil adds to the coconut flavor of the recipe.

At our house, we use coconut oil for pretty much everything… This article has even more ways to use coconut oil.

From a previous article:

What Kind of Coconut Oil?

For external uses, expeller pressed or other types of refined coconut oil will work, but for internal use, an unrefined virgin coconut oil is best. This book provides more information about the benefits of coconut oil and the difference in the types of coconut oil.

I also love that this company supports small family farms in the Philippines. We order in five-gallon pails, which is more expensive up-front but which saves a lot of money in the long term.

My husband and I both take about 4 tablespoons a day and the kids get a couple tablespoons in food, smoothies, or hot herbal tea.

Free Coconut Oil Book for You

If you’ve never ordered coconut oil before, now is your chance to try it. When you order through this link, you will get a copy of the Virgin Coconut Oil Book which explains the story of how they discovered this high nutrient coconut oil and the many ways it can be used to support health. The book will be automatically added the first time your order.

Do you use coconut oil as much as me? How do you use it? Share below!

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Reader Comments

  1. Beth Hoff says

    I love eating Coconut Oil right from the jar. A couple of spoonfuls and I am set. I don’t find that there is a taste though.

  2. Rebecca Miko Horikawa says

    I don’t mind using coconut oil externally or in toothpaste, but I’ve tried a few times to use it as my cooking oil and the smell/taste of it just makes me gag for some reason. I suppose using it in baked goods, like muffins would be easier for me, although I don’t want to consume muffins everyday. ;)

    I’m thinking of trying the organic expeller pressed coconut oil from Tropical Traditions (the one with no smell or flavor), but my question is, will this still be beneficial in regards to your post about “eating your sunscreen”? Would I need to ingest more of it for that to work?

      • Heather says

        Have just purchased my first jar of coconut oil. I have been adding a tablespoon to my yogurt fruit, nuts and seeds each morning. From what I’ve read in your posts and the threads its ok to eat it straight from the jar e.g. no cooking? But is one tablespoon enough and will I feel and reap the benefits with this amount as it is quite expensive!

  3. Devon Clothier says

    Is Trader Joe’s coconut oil a good brand to use? It is cold pressed, organic, virgin, and they don’t use bleach or chemicals to process it….Thanks!

    • Lauren says

      I’m curious about this too. I saw in another post that you consume 1/4 cup of coconut oil daily and I thought, “wow, she must be super active”

      • Jesse says

        I tried to leave a comment last night but I don’t think it worked.

        I gained weight trying to incorporate so much extra oil into my diet. In my opinion, your body needs only so much energy (calories) and if you eat this much oil, it has to replace other calorie sources. For the record, I don’t think weight/health is ALL about calories (what you eat matters, too) but they are important and a 1/4 cup of coconut oil adds 500 calories to your daily total.

        Anyway, I am not prone to gaining weight, I am active as well (Hike, soccer, HIIT, yoga). But I spent a few months increasing my coconut oil and gained. Now that I’ve backed off, my weight has stabilized and I’ve even lost a bit of what I gained. I love coconut oil and believe in its benefits. I use it to cook and bake. I just don’t go out of my way to hit 1/4 cup every day.

      • says

        The fat structure in coconut oil makes is easily usable for energy and not easily stored as fat. In fact, consuming it can boost metabolism so it can actually help weight loss. That is just the amount that i’ve found works best for me and many others…

  4. Kimber says

    I like to make a just slightly sweet coconut oil treat by blending together 1 banana, 1/3 cup almond butter, 1 T honey, and 1 1/2 cups softened coconut oil. Pour it in to a shallow glass pan, chill in fridge, and cut when solid. 1 1/2 cups of coconut oil is 24 Tbsp so I always cut it in 24 pieces so I know how much I’m getting in! So good!

  5. Diandra Linnemann says

    You mean, there are some people who do not love coconut oil??? I am puzzled. ^^

    Honestly, if it were not so incredibly expensive, I would use it all the time. As it is, I use it to make my morning protein pancakes and for cooking dinner, and that’s it.

  6. Sue says

    Love your coconut oil in coffee trick – revolutionised my rare coffee drinking! I will be sending my scottish readers your way for sure.

  7. Cassie says

    “It’s easy to hide the taste and texture of coconut oil in a smoothie, though sometimes it can leave clumps. I actually like the little crunchy pieces of coconut oil…”

    Your coconut oil is crunchy?!

  8. Shivashankari Vaiyakani says

    We make this coconut drink in India a lot. Buy a full coconut and scoop out the flesh(it’s a bit hard to scoop the flesh but totally worth it). Use a blender and blend the flesh with some luke warm water. strain the resulting liquid using a muslin cloth.
    Add a split cardamom pod to the strained liquid, sweeten it and drink it.
    Much better tasting coconut milk than the store bought ones.

  9. Jason Miller says

    sounds crazy but melt coconut oil and drizzle it on chocolate frozen yogurt/ ice cream. The texture is like chocolate bits that don’t stay in your teeth.

  10. Nathan says

    You fry in coconut oil? Considering how much you would need to properly fry your food I don’t think I could afford it lol. Coconut oil would burns easily so you could only use it once. Thats about $16 worth of coconut oil gone for one meal. Unless you are made of money then who cares.

    • annabelle says

      If you’re talking deep fry, where you need a whole bottle, then no, I wouldn’t use it! But if you’re pan frying, a little vco goes a long way!! I just wonder if it retains all of its nutrients being fried, its smoke point is 177 degrees celsius.

  11. Josephine says

    Those blueberry muffins pictured for baking look delicious but I wasn’t able to find the recipe. Where can I find the recipe? Thank you

  12. Betty Crumrine says

    O have just begun using coconut oil and it has improved my short term memory. I am anxious to learn various ways to consume this oil to my benefit and would appreciate useful suggestions. These recipes are very interesting and I’m anxious to try them. Thanks

  13. Meredith says

    I love homemade coconut oil chocolates! I want to lose some weight and but I’m wondering if the honey/maple syrup will offset that and if I should avoid added sugar? It sure is my favorite way to eat coconut oil!

  14. Kay D. says

    I’m wondering if anyone else has had an adverse reaction to ingesting coconut oil? I started taking it in November, did GREAT till mid February. Then, started getting acne, racing heart, tight chest, tight muscles. I started an elimination diet to find the culprit, and it was coconut oil :( I have no idea why I did so great on it for a while, now I can’t even have cookies with coconut flour in them. Am I alone? Just curious.

    • Virginia says

      Hi Kay D. ~ What your body might have an issue with are the salicylates in coconut. You might find this information helpful:
      “People sensitive to salicylates may suffer from asthma, hives, nasal polyps, chronic swelling and a wide variety of gastrointestinal symptoms, including irritable bowel. Salicylates are also linked to a long list of physical and mental symptoms, including— just for starters—acne, bedwetting, restless leg syndrome, tinnitus, tics, styes, hyperactivity, headaches, anxiety, hallucinations, weepiness, blurred vision, fidgeting, bad breath, body odor, and even constant hunger! Obviously, there are many other risk factors for these complaints, but 2-4 percent of outpatients attending allergy clinics, 2 percent of those with Crohn’s disease, 7 percent of those with ulcerative colitis, and 15-20 percent of those who attend ear, nose and throat clinics are salicylate intolerant. — Weston A. Price”

      • Jake says

        Just a heads up for everyone out there… Almost anything published by the Weston A. Price Foundation should be taken with a grain of salt. The Foundation promotes a rather unhealthy diet and as far as I have heard most of their studies have not been reviewed by other sources. While their information may not necessarily always be wrong, their donations come from certain producers in the food industry which happen to have their products promoted heavily by WAPF. For instance, nearly all of the anti-soy campaigning can be traced back to WAPF studies that have not been peer-reviewed. Be careful!

  15. Bre says

    I do bulletproof coffee, make coconut oil fudge & our family fav is coconut oil bark! I use whatever brand of virgin oil is quality and on sale and buy some fruit (usually strawberries or orange zest) blend the oil, fruit, a lil vanilla and I’ve added sweetners and not added them. I like without just fine but the FAM preferred with a lil honey or stevia. You can add cocoa butter to make it extra creamy if that’s our thing ;) melt, pour into molds or onto a cookie sheet/pan or dish, freeze and break chunks off and store in fridge or freezer :D yum yum!

  16. Diane says

    I want to begin taking coconut oil but I don’t know where to start. I have Virgin Coconut Oil that says ideal for cooking & baking. Thank you.

  17. Tracey says

    I drink a warm cup of lemon water every morning, is it ok to add the coconut oil to it? I wonder if the acid of the lemon would lessen the effect of the coconut oil?

  18. Carol cox says

    I have been using cocanut oil virgin raw love it in my protein drinks yorgets use on toast instead of butter. I have just finished my first jar another on order I also have a cocanut oil capsuil every morning my husband has straitened to have one every morning too I put on my face every morning after a shower and my age spots on my hand are fading .

  19. Rosey says


    I tried drinking the coffee with a tablespoon on coconut oil. It tasted very pleasant but later in the day I felt extremely bloated and this only stopped when I vomited. Not pleasant. Do you know what might have caused this, I’m pretty sure it was the coconut oil as nothing else was unusual that day.


    • Michelle says

      I’ve started eating vco to cure Candida and have found I’m having this reaction too…. bloated stomach and vomiting. I’m cutting back to see what happens, but I’ve read that vco will help gut issues and there are side effects when yeast bacteria is dying off. HTH

  20. Warren Thompson says

    I am trying to find a good mixture to give my wife on a daily basis but the coconut oil makes her gag. I have tried coffee mixes but they do not work. Trying to build her daily input to 3 tbs a day. She also does not like anything real sweet. Any suggestions?

  21. Cassie says

    I love coconut oil, but my husband thinks a quarter cup is too much oil to be consuming a day. I think he is lumping coconut oil in with all the other oils that doctors say to avoid because of artery clogging. How should I explain to him that coconut oil doesn’t do that. I am not sure how I should word it. I am not so good at explaining things to people face to face……..

  22. Eileen Koborie says

    Everyone but my son (who has ADHD and could use the coconut oil in his diet) loves the taste of coconut. If I try any of these baked goods recipes that have coconut oil in them, will the coconut flavor be really prominent? I want him to be willing to eat them but if he tastes the coconut he won’t.

  23. Heather C. says

    Can you get the same health benefits of coconut oil just by consuming coconut meat every day? And by that I mean the stuff you buy in a package usually in the baking good section of the store.

  24. Kate says

    I drain the peanut oil off of my natural peanut butter then I add equal amount of Coconut Oil. It tastes great. I also add honey to my Peanut butter.

  25. Mila Noveno Mabini says

    I just loved the taste & smell of coconut oil. I just started eating organic/virgin coconut oil with my youngest son. I have decided to eat it daily basis for I knew now the great benefits it will give us. Just 5 months ago, I been confined in a hospital for heart attack. And also I have diabetes. I have 6 kinds maintenance meds a day. Does eating coconut oil daily won’t affect in my maintenance meds daily? I hope it won’t. I want to get well for my kids. Thanks lot.

  26. jadwiga Brotherson says

    I’m very interested but I’m blood type o and it states no coconut of any kind? So were do I go from here?

  27. Jessica says

    I recently bought nutiva organic refined coconut oil for cooking since it Does not have a “coconut” taste. I also enjoy a tablespoon in my hot tea but I’m wondering if the refined version has the same health benefits as the unrefined does. Anyone know??

    • Safiya says

      Hi there. Does it matter when one takes the coconut oil? I mean do u have to take it first thing in the morning or straight after a meal?


  28. Katie says

    I have heard/read all the benefits of coconut oil. To include enriching breastmilk. Curious if anyone has had any increase in breastmilk production. Thoughts on this…?

  29. Tiffany Klepak says

    I have a liver disease and I have angsidey and I want to know out of all the stuff coconut oil does for u does it really work I have nervous leg sindrom can I still take this product

  30. Annie says

    I like to use coconut oil on my toast instead of butter. I can get about 1 tablespoon of the oil per piece of bread. I just don’t like the nasty oil residue left in my mouth after pulling.

    • Anthony says

      I love coconut oil on toast or toasted bagel instead of butter or cream cheese. I don’t notice the same oily “after feeling,” in fact I love the coconut oil’s aftertaste and usually makes me hungry for more.

  31. Mamtha says

    what i the exact usage of coconut oil on a daily basis and how should it be consumed? Before meals, with meals or after meals..

  32. Emma Taylor says

    Half no added sugar, crunchy peanut butter, half coconut oil, whip thoroughly. If you want a little sweetness add a few drops of Stevia. Put in a sterile jar or back in n the peanut butter jar if it’s now empty and store in fridge. Great on celery. Doesn’t stick to the roof of your mouth or on dentures like regular peanut butter. One way to feed it to kids is to crush up mints (the big powdery ones) and choc biscuits, mix half condensed milk and half coconut oil in til you can roll into a log and freeze. Then just cut off a slice here and there for a. Treat. Soon they will be more accustomed to the flavour.
    When cooking with coconut oil, using half ghee, half coconut oil can disguise the smell and taste. Try shallow frying some potato, sweet potato and honey slices in it to see how it caramelizes. You can now get coconut oil capsules.
    I know this is not health nut stuff but if you’re not accustomed to the flavour and you would like to be, then it’s a good way to begin.
    Blend 8 strawberries with 200 grams of neufchatel cheese and 1 tablespoon of coconut oil to make a mousse that will set like cheesecake in the fridge.

  33. Daniella says

    Coconut oil is the best lube. It’s anti-bacterial, anti-viral, moisturizing, edible, smells good and gets absorbed into your body at the same time! I used to suffer from dryness and would get chronic yeast infections from the friction, and my doctor recommended using coconut oil as a “massage oil” and it has saved my life! Ladies, especially those that don’t produce enough moisture or have unbalanced PH levels, use coconut oil!!! The only thing is that you can’t use it with generic condoms because oil causes the breakdown of the rubber.


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