Best Bone Broth Options For A Keto Diet

Bone broth is a staple of the keto diet and the primal lifestyle. It's easy to make, minimises food waste, and contains many vitamins and nutrients, including calcium, vitamin A, and iron. While beef broth is a go-to, chicken broth provides similar benefits and has a delicious flavour that's perfect as a base for heartier soups and stews.

There are many options available for those looking to buy bone broth, including:

- Kettle & Fire, which offers a variety of flavours, including chipotle beef, lemongrass ginger beef, and coconut curry & lime chicken.

- Kiss My Keto, which offers a variety of flavours in convenient travel-friendly packets.

- EPIC Provisions, which offers a keto paleo and gluten-free bone broth in a jar.

- Vital Proteins, which offers a low-calorie and low-sodium bone broth that blends well.

- Imagine Organic, which offers a keto chicken bone broth with high sodium content to help avoid the keto flu.

- Osso Good, which offers a signature bone broth that combines chicken, turkey, pork, and grass-fed beef.

- Bonafide Provisions, which offers a keto paleo, gluten-free, and whole30-approved broth in a cute coffee cup.

- Thrive Market, which offers an organic turkey bone broth in a carton.

- Bare Bones, which offers an instant beef bone broth with a mixture of broth, herbs, and spices.

- Brodo, which offers a vegan seaweed & mushroom broth for those on a plant-based keto diet.

Beef bone broth

To make beef bone broth, start by roasting beef bones in the oven at 400-450 degrees Fahrenheit for about an hour. You can use a variety of beef bones such as oxtail, short rib, knuckle, or shank. Once the bones are roasted, transfer them to a large pot or crockpot and add in your desired vegetables. Some popular vegetable options include celery, onion, leek, garlic, and carrots.

Next, cover the bones and vegetables with just enough water, typically about one inch above the bones. You can also add in some apple cider vinegar or white vinegar to help extract minerals from the bones. Bring the mixture to a boil and then reduce the heat to a low simmer. Cover and cook for an extended period, typically between 12 and 24 hours.

During the cooking process, you will need to occasionally skim off any foam and fat that rises to the top. Once the broth is done cooking, remove it from the heat and let it cool to room temperature. Finally, strain the broth through a fine-mesh strainer and discard the bones and vegetables.

The beef bone broth can be stored in the refrigerator for up to a week or frozen for up to six months. It is great for drinking, cooking, soups, or sauces! Some people like to add salt to their broth, but this is optional and can be adjusted to taste.

Chicken bone broth

To make chicken bone broth, you will need:

• Chicken bones (6 to 10 pounds of necks, wings, legs, or feet)
• Vegetables such as onions, celery, garlic, and carrots (optional)
• Apple cider vinegar
• Herbs and spices such as rosemary, thyme, or sage
• Water

• Add the ingredients to a slow cooker or instant pot and fill it with water.
• Cover and cook on low for at least 24 hours. You can let it cook for up to 3 days, adding more water as needed and skimming off any foam that forms on the top.
• After cooking, remove from heat and strain out the vegetables and bones using a strainer.
• Pour the broth into mason jars for storage. It can be refrigerated for up to 5 days or frozen for up to 6 months.

• Gut healing: Bone broth contains essential amino acids that aid in digestive health.
• Joint protection: The collagen and glucosamine in bone broth help restore joint integrity.
• Skin and hair health: The collagen in bone broth improves skin elasticity and helps rebuild hair follicles.
• Immune system support: Bone broth is high in amino acids and minerals that boost the immune system.

Bone broth's health benefits

Bone broth is a staple of the keto diet and the primal lifestyle. It is easy to make, minimises food waste, and contains many vitamins and nutrients, including calcium, vitamin A, and iron. While beef broth is a go-to, chicken broth provides similar benefits and has a delicious flavour that's perfect as a base for heartier soups and stews.

Supports Weight Loss

Bone broth is a great option for low-carb keto dieters as it is low in calories and has a satiating effect.

Boosts Nutrition

Bone broth is highly nutritious and contains vitamins A and K, iron, fatty acids, and collagen.

Aids Digestion

The nutrients in bone broth, such as collagen, can improve digestion.

Reduces Inflammation

The collagen in bone broth can also help to reduce inflammation in the body.

Protects Joints

Bone broth contains nutrients that support joint health, such as collagen and amino acids.

Promotes Skin Health

Bone broth is said to support youthful skin and improve skin hydration and elasticity.

Boosts the Immune System

Bone broth is prescribed by nutritionists as part of a weight loss regimen or as a simple way to ensure the body gets the nutrients it needs to thrive.

Bone broth's nutritional value

Bone broth is a staple of the keto diet and the primal lifestyle. It is easy to make, minimises food waste, and contains many vitamins and nutrients. These include calcium, vitamin A, and iron.

The nutritional value of bone broth will depend on the type of bones used, the cooking method, and the ingredients added. For example, bone broth made with beef bones will have a different nutritional profile to bone broth made with chicken bones.

Generally, bone broth is a good source of:

• Collagen: This is a type of protein that is important for skin health, joint health, and gut health.
• Amino acids: These are the building blocks of proteins and are involved in many processes in the body.
• Vitamins and minerals: Bone broth can contain vitamins A and K, calcium, and iron.
• Fatty acids: These are important for maintaining cell membrane health and for producing hormones.

Some bone broths are also enhanced with additional ingredients such as apple cider vinegar, vegetables, and spices, which can boost the nutritional value. For example, apple cider vinegar is thought to have detoxifying effects, while spices can add anti-inflammatory compounds.

Overall, bone broth is a nutritious food that can support weight loss and improve digestion, reduce inflammation, and protect joints.

Keto bone broth products

Bone broth is a staple of the keto diet, and there are plenty of options available for purchase. Here are some of the best keto bone broth products on the market, along with their key features and nutritional information:

Kiss My Keto Bone Broth Variety

This bone broth comes in convenient packets that you can take with you on the go. Just tear open a pack and pour hot water, or use it to enhance the flavour of your keto recipes. Kiss My Keto bone broth also contains medium-chain triglycerides, which can help increase ketone levels. It comes in four flavours: Beef Chili, Lemon Turkey Thyme, Thai Green Curry, and Salt & Pepper Chicken Bone Broth.

Nutrition per serving (1 packet):

• Calories: 50-80
• Net carbs: 1-2g
• Fat: 1-2.5g
• Protein: 10g

EPIC Provisions Beef Jalapeno Sea Salt Bone Broth

A well-known brand in the keto community, EPIC offers a keto, paleo, and gluten-free bone broth. It comes in a jar, ready to be consumed as a snack or in between meals. Made with grass-fed beef bones, sea salt, and apple cider vinegar, this bone broth is a tasty and healthy option.

Nutrition per serving (1 container):

• Calories: 50
• Net carbs: 0g
• Fat: 0g
• Protein: 11g

Kettle & Fire Tom Yum Chicken Bone Broth

For those who miss traditional Tom Yum soup but are watching their carb intake, this Kettle & Fire bone broth is a perfect keto-friendly replacement. With only 4 grams of net carbs per cup and a high-fat content, it will keep you full and satisfied. It's also certified gluten-free, dairy-free, and sugar-free, and contains collagen.

Nutrition per serving (1 cup):

• Calories: 150
• Net carbs: 4g
• Fat: 10g
• Protein: 6g

Vital Proteins Bone Broth Collagen Beef Flavor

This low-calorie and low-sodium bone broth is praised for its delicious taste and ease of blending. Simply heat some water, add the bone broth powder, and stir for a minute to dissolve. Some people add a pinch of salt to enhance the flavour.

Nutrition per serving (1 scoop):

• Calories: 40
• Net carbs: 0g
• Fat: 0g
• Protein: 9g

Imagine Organic Free Range Keto Chicken Bone Broth

This keto chicken bone broth is made with all organic ingredients, including the chicken and spices. With its high sodium content, it can help those new to the keto diet avoid the "keto flu." Drink it on its own or use it as a flavourful base for soups and other recipes.

Nutrition per serving (1 cup):

• Calories: 20
• Net carbs: 2g
• Fat: 1g
• Protein: 1g

Osso Good Signature Bone Broth

The founders of Osso Good believe in the healing power of bone broth and have created a signature blend that combines chicken, turkey, pork, and grass-fed beef bone broths. While it has a slightly higher carb count per serving (5 grams in 2 cups), it is still keto-friendly when consumed in moderation.

Nutrition per serving (2 cups):

• Calories: 130
• Net carbs: 5g
• Fat: 1.5g
• Protein: 24g

These are just a few examples of the many keto bone broth products available. Each product offers its unique features, flavours, and nutritional profiles to suit different tastes and preferences. When choosing a bone broth, consider your personal goals and always check the ingredients and nutritional information to ensure it aligns with your keto diet.

Frequently asked questions