Easy Keto Bone Broth Recipe and Why You Should Drink It Every Day
/Ready for an easy, no-fuss, keto-friendly bone broth recipe?
Bone broth is super popular right now now, and with good reason! Not only is bone broth delicious, low in calories and high in protein, bone broth has tons of health benefits. It helps reduce inflammation, heals the gut, gives you better skin, and helps tame your appetite.
Bone broth is also low in carbs and can be a nourishing and healthy part of your ketogenic diet.
In this post you'll learn:
What is bone broth?
8 reasons to drink bone broth on a keto diet.
How many carbs are in bone broth.
If bone broth is the same thing as chicken or beef stock or broth.
What to look for when buying bone broth when following a keto diet.
Why some people think bone broth tastes bad (and ways to season it)!
What equipment is needed to make bone broth.
Step-by-step bone broth making tutorial.
What is bone broth?
Bone broth is a delicious and nutritious liquid broth made from slow cooking marrow bones from poultry, beef, lamb, or pork. The slow cooking process extracts nutrients from the bones, such as collagen and minerals, that are important for good health.
Bone broth contains protein, collagen, calcium, magnesium, phosphorus, vitamins A and K2, and healthy fats.
Bone broth can be homemade (like this simple recipe) or store-bought.
Why drink bone broth on a keto diet?
Bone broth is an excellent food to add to your keto diet because it has almost no carbs, and tons of health benefits.
8 reasons to drink bone broth on a keto diet.
Bone broth is good for the skin, teeth, and hair. Many people notice fine lines and wrinkles decrease due to the collagen in bone broth.
Bone broth seasoned with a pinch of pink Himalayan salt can help prevent the keto flu when starting a low-carb diet. Not only does one broth contains electrolytes, but the minimally-processed Himilayan salt also contains potassium, magnesium, and calcium to help prevent keto flu.
You can drink bone broth while intermittent fasting. Bone broth will help you feel satisfied while not raising your blood sugar or insulin.
Bone broth makes you feel full and satisfied so you may consume fewer calories and therefore it helps with weight loss. It's great for controlling your appetite.
Bone broth is naturally low in carbs. You can drink it for a snack or include it in recipes without bumping yourself out of ketosis.
Bone broth can help ease digestive issues and some say can help heal the gut. Bone broth contains collagen and gelatin which are thought to be gut-soothing ingredients.
Bone broth can strengthen your immune system.
Bone broth may help achy joints. Bone broth, particularly chicken bone broth which contains Type II collagen, can heal with joint pain.
I have arthritis in both knees and not only do I include bone broth in my diet, but I also take a Type II collagen supplement. I noticed my knees felt better after about 3 weeks. I use Vital Proteins brand and order it from Amazon.
RELATED: Have you heard of the Bone Broth Diet? It’s a great way to prepare for a keto diet or to jump start your weight loss. Read about the (delicious) keto foods you can eat, how bone broth helps with weight loss, and how much weight loss you can expect.
How many carbs are in bone broth?
Bone broth generally contains between 0 and 2 net grams of carbs per 8 ounces and is perfect for a low-carb or ketogenic diet.
The easy and delicious keto bone broth recipe in this blog post has 2 grams net carbs.
RELATED: Sometimes I need bone broth with extra gut-healing and GI support properties. Read my review: My Review of Dr. Kellyann's Bone Broth+ | Gut + GI Support
Is bone broth the same thing as chicken or beef broth?
Bone broth is NOT the same as cartons of chicken or beef broth or stock you commonly see on grocery store shelves. Stock, broth and bone broth are all savory liquids, however:
Broth is a thin, seasoned liquid made by simmering meat with vegetables and sometimes seasonings for 30 minutes to two hours.
Stock is a full-bodied liquid with richer flavor than broth. It's made by simmering bones (usually with scraps of meat attached) and vegetables like celery, carrot, and onion. Stock typically cooks for 4 to 6 hours and is usually only seasoned with a bit of salt, if at all.
Bone broth is actually a type of stock made from simmering bones with or without vegetables, and it is simmered for the longest time, usually 12-48 hours. Bone broth is a thick stock that will form a gel when cool, due to the collagen extracted from the bones.
What to look for when buying bone broth for your keto diet.
When choosing a store-bought bone broth, read the label carefully to be sure you choose a quality product.
Be sure the words “bone broth” are on the package.
Look for organic ingredients, if possible.
Mineralized salt or sea salt is preferred over iodized salt.
Choose a brand that has at least 9 grams of protein per serving.
Don’t purchase bone broth that has added sugars, coloring, artificial ingredients.
Ideally, bone broth should use bones from animals that haven’t been fed hormones or antibiotics.
These are bone broth brands I have tried and recommend:
Dr. Kellyann’s Organic Chicken Bone Broth. You can find it on Amazon but I purchase directly from her website where she often has coupon codes. Dr. Kellyann’s bone broth comes in liquid and powdered form and is made from organic free-range chicken bones, spring water, and organic herbs and vegetables.
Kettle and Fire Organic Chicken Bone Broth. I love that this bone broth is made from organic free-range chicken bones, organic veggies, and organic herbs.
Pacific Foods Organic Chicken Bone Broth. Pacific Foods makes a good quality chicken bone broth. The link is to Amazon, but you can probably find this brand at your local grocery store.
Why does bone broth taste so bad?
Don't panic, this recipe does not taste bad, guaranteed! But some people find bone broth, particularly store-bought, to be an acquired taste.
I personally prefer the flavor of homemade bone broth because I can control the salt and seasonings and, to me, it tastes similar to homemade chicken or beef soup broth.
Store-bought bone broth is usually blander than broth or stock, and it is a bit thicker and has a different, creamier, mouthfeel.
Easy ways to add flavor to bone broth.
Whether you are using your own homemade liquid gold, or purchased bone broth, here are some simple ways to make it taste better!
Add salt to taste. Often a pinch of pink Himalayan salt will do the trick.
Use bone broth to make a simple veggie soup. I started eating bone broth soups almost daily when I did Dr. Kellyann's 5 Day Cleanse and Reset diet LINK. Simply saute onions, garlic, and other veggies in butter or olive oil, add a quart of bone broth, and simmer until the veggies are tender. You can puree the soup or eat it as is.
Combine equal parts of beef bone broth with beef stock (chicken bone broth with chicken stock). It will be a more familiar flavor. Gradually reduce the amount of stock added once you are used to the taste.
Add a dash of hot sauce or sriracha for a spicy kick.
Add dried herbs, like oregano and basil for a more Italian flavor, or turmeric and cumin for an Indian-style bone broth.
Purchase flavored bone broth, like Kettle & Fire's Coconut Curry, Lemongrass Ginger, or even a variety pack with Thai Curry, Fire Tomato, and Miso.
RELATED: I drank a TON of delicious bone broth soups when I did Dr. Kellyann’s 5 Day Cleanse and Reset. (I lost weight too!)
What equipment do you need to make bone broth?
Bone broth is simple to make and likely you have all the equipment you need already in your kitchen.
A large stock pot, soup pot, or a slow cooker.
Use a stock pot to simmer your bone broth on the stove, or throw the ingredients in a slow cooker and let the magic happen.
If using a crockpot definitely use disposable liners which makes clean-up a snap! Be sure to purchase the correct size and shape liner for your particular slow cooker.)
A fine mesh stainless steel strainer, or use a standard colander with cheesecloth.
If your kitchen is decked out with chef-grade tools and you have a fine mesh stainless steel strainer (like this one on Amazon) you can skip the cheesecloth.
Otherwise, use a standard heat-safe silicone or metal colander, lined with cheesecloth.
A roasting pan to roast bones.
Roasting bones, like I do with beef bones in this low-carb bone broth recipe, is an optional step but one that will give your bone broth a deep, rich, flavor.
Likely you already have a roasting pan at home. I have a set of stainless steel 13x9 pans that I use for broth-making and roasting meats and veggies.
Quart glass jars for storing broth.
If you will use your bone broth in a few days, you can store it in quart-size glass mason jars right in the refrigerator.
To freeze bone broth I use Souper Cubes which freezes broth in perfect one-cup or two-cup size portions. A quart-size freeze bag is another option, but I find filling and freezing the bags to be messy and emotionally exhausting, lol.
RELATED: I am in love with Souper Cubes ever since I saw them on Shark Tank, and they have totally changed how I freeze bone broth and do keto meal prep. Read more... Souper Cubes Review: This Shark Tank Product Freezes Food in Perfect Portions
How to make keto bone broth, step-by-step.
The cool thing about bone broth is that there is really no right or wrong way to make it. You can throw beef, chicken, or turkey bones in a stockpot, add water, and let it simmer all day. You can add veggies and herbs for extra flavor. You can roast the bones before simmering, or not. You can cook on the stove, or use a crockpot.
All you really need to make a delicious and keto-friendly bone broth is bones and water.
1 - Place bones in a roasting pan.
Here I used beef bones (about 3-4 pounds beef short ribs), but you can use chicken, turkey, pork - whatever. I like to roast them first to bring out the flavor.
2 - Add vegetables.
The most common vegetables used to season bone broth are onions, carrots, and celery. No need for precise cutting. Halve or quarter the onion, chop the carrots and celery in half and toss in the pan.
I also like to throw in a few cloves of garlic.
Vegetables add flavor to the broth but are optional ingredients. Remember that the only essential ingredients for bone broth are bones and water, so if you don't have celery on hand, just skip it.
RELATED: Need a keto-friendly way to jazz up your bone broth soups? See 65 Keto-Friendly Soup Garnishes that are Ridiculously Tasty
3 - Drizzle with olive oil, and season with salt and pepper.
Drizzle the bones and vegetables with a little extra virgin olive oil, and season with a bit of salt and fresh cracked pepper, or toss a pinch of peppercorns into the pan.
You can also add fresh or dried herbs to the bones before roasting to add a depth of flavor to your bone broth. In this batch, I just used a bay leaf, but I’ve used fresh rosemary, oregano, or thyme in the past.
Excuse the logo! This is a photo I took for an old blog and didn’t save it without the watermark. It’s my picture.
4 - Roast the bones at 350 degrees for 30 minutes to an hour.
I roast sturdy, beef bones for close to an hour, and chicken or turkey bones for around 30 minutes.
Remember, roasting is an optional step so if you don't have an hour for roasting, that's perfectly fine.
5 - Add bones and vegetables to a stockpot or slow cooker and cover with water.
Place the roasted bones and vegetables in a large pot or slow cooker and cover with water. Add a splash of apple cider vinegar if you have some on hand. (It helps extract the good-for-you collagen.) Add water to just cover the bones. If you add too much water your broth will be weak.
6 - Simmer for 12 to 24 hours.
Bring the water and bones to a boil, then lower the heat and simmer for 12 to 24 hours.
If using a slow cooker, cook on low for 12 to 24 hours.
I have made bone broth both on the stove and in a slow cooker. You will get a rich, gelatinous broth either way, so it's really just a matter of personal preference. (Or what equipment you have in your kitchen. )
RELATED: You don't need a lot of kitchen equipment to prepare healthy keto meals. See 6 Kitchen Gadgets Every Minimalist Keto Kitchen Needs
7 - Let cool, then strain the broth.
Allow the bone broth to cool a bit, then strain through a fine-mesh stainless steel strainer or use a standard heat-safe colander lined with cheesecloth.
8 - Pour broth into glass jars.
Store in the refrigerator for 5-7 days, or freeze for up to six months.
Easy Keto Bone Broth Recipe
Easy Keto Bone Broth Recipe (for Stovetop or Slow Cooker)
Ingredients
- 3-4 pounds bones (beef, chicken, turkey, pork)
- 4 carrots, halved
- 4 stalks celery, halved
- 1 large onion, cut into quarters
- 4 garlic cloves, peeled
- Salt and pepper, to taste
- Extra virgin olive oil
- 2 bay leaves
- Fresh herbs, like parsley, rosemary, basil (optional)
- 2 tablespoons apple cider vinegar
- Water to cover
Instructions
- Preheat oven to 350 degrees.
- Put bones, vegetables, and bay leaves in a roasting pan (or two if needed). Drizzle with extra-virgin olive oil, and sprinkle with salt and pepper. Add fresh herbs if using.
- Roast the bones and vegetables for 30 minutes to an hour. Rearrange bones and veggies in the pan once or twice while cooking.
- Remove from oven.
- Transfer the roasted bones and veggies to a large stockpot. Add enough water to cover the bones. Pour in the apple cider vinegar and stir to combine.
- Bring to a boil, then reduce heat to low and simmer for 12-24 hours.
- When cool, strain broth through cheesecloth-lined strainer. Pour in jars and store in the refrigerator 5-7 days, or freeze for up to 6 months.
- Transfer the roasted bones and veggies to a slow cooker. Add enough water to cover the bones. Pour in the apple cider vinegar and stir to combine.
- Turn the slow cooker to the LOW setting and 12-24 hours.
- When cool, strain broth through cheesecloth-lined strainer. Pour in jars and store in the refrigerator 5-7 days, or freeze for up to 6 months.
Notes
Don't stress if you don't have carrots, or apple cider vinegar, or celery. All you really need is bones and water!
Nutrition Facts
Calories
20Fat
1Sat. Fat
0Carbs
2Fiber
0Net carbs
2Sugar
0Protein
6Sodium
113Cholesterol
1Per cup. Nutritional information calculated by MyFitnessPal
I hope you enjoyed this simple keto bone broth tutorial. Making homemade bone broth is easy and the results are far superior to store-bought broth. However, if you want to add bone broth to your keto diet and don't have the ingredients on hand, or don't want to spend the time, you can always purchase it from the store or online. I don't hesitate to buy bone broth when I'm feeling lazy or don't have bones on hand. Here are some top-rated brands: bone broth on Amazon
—The Keto Minimalist
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