Keto Bone Broth: Delicious Dishes To Try

Bone broth is a staple in many kitchens, and for good reason. It is a nourishing beverage with a rich flavour that is made by simmering animal bones and connective tissue in water. The keto diet is a low-carb, high-fat diet that has been around for over a century and has seen a surge in popularity in recent years. Bone broth is an excellent addition to keto meals because it is low in calories, high in fat, and has virtually no carbs. It is also a great source of bioavailable nutrients, which can help reduce the risk of malnutrition that may come from limiting certain foods. Bone broth can be used as a base for soups, casseroles, and gravies, or it can be sipped on its own.

Keto bone broth recipes

Bone broth is a staple in many keto diets. It is a great source of protein, is low in calories, and has no carbs, helping you get and stay in ketosis. It is also an excellent way to get added nutrients, boost your immunity, and reduce inflammation.

Keto Beef Bone Broth

This recipe uses a slow cooker or a stovetop pot for preparation.

Ingredients:

• 6-7 lbs grass-fed beef bones (knuckle and marrow)
• 1/4 bunch of Italian flat-leaf parsley
• High-quality salt (Himalayan or natural sea)
• Optional: 1/2 lb of onion, celery, carrots

Instructions:

• Place the bones, joints, meat, and connective tissue in a large stockpot.
• Fill the pot with water, covering the bones by a few inches (about 8 liters).
• Bring the pot to a boil.
• Skim the foamy bits that rise to the surface 2-3 times during the first hour. Discard the foam.
• Reduce the heat to a rolling simmer and cook for 12-24 hours.
• Add thyme, parsley, and garlic during the last 3 hours of cooking.
• After cooking, remove the bones and meat using a spider strainer or slotted spoon.
• Pour the broth through a fine-mesh strainer into a bowl.
• Refrigerate or freeze the broth to cool.
• Add salt to taste before serving.

Keto Chicken Bone Broth

You can easily substitute chicken bones in the above recipe or try this Instant Pot recipe for a quicker preparation.

Ingredients:

• 1 cooked chicken carcass (most meat removed) and any drippings
• 1-inch knob of ginger
• 1 small onion, quartered (skin on)
• 1 cup chopped celery tops
• 2 tbsp apple cider vinegar
• 3-4 liters of filtered water

Instructions:

• Combine all solid ingredients in a 6-quart Instant Pot.
• Pour in filtered water up to the 4-liter mark.
• Seal the Instant Pot according to the manufacturer's instructions.
• Set the pot to Manual/High Pressure/60 minutes.
• Once the time is up, release the pressure according to the manufacturer's instructions.
• Strain the solids into a clean pot or large container.
• Season the broth with sea salt to taste.
• Chill the broth for several hours or overnight.
• Remove the solidified fat from the top of the broth and discard.
• Portion the broth into containers and store in the fridge for up to a week or freeze for up to 3 months.

Bone broth health benefits

Bone broth has become increasingly popular as a health food in recent years, but what are its health benefits?

Firstly, bone broth is rich in collagen, which is the most common protein in the human body. Collagen is important for the health of your skin, bones, muscles, tendons, cartilage, nails, hair, and organs. Collagen also has anti-inflammatory benefits and may benefit joint health and wound healing.

Bone broth is also a good source of amino acids, including glycine, which may promote relaxation and deeper, more restorative sleep. It also has anti-ageing properties, with studies showing that collagen supplements can improve skin elasticity and the appearance of wrinkles.

The amino acids in bone broth may also help support immune function. For example, glutamine has been shown to support intestinal barrier function in critically ill patients, while glycine has been found to increase intestinal immunity and microbial diversity in mice.

Bone broth is also a good source of protein, which can aid in muscle growth and recovery. It is also said to support healthy digestion and may help with weight loss, as the protein can help you feel full for longer.

Finally, bone broth is a good way to stay hydrated, as it has a high water content. It can also be used as a base for soups, stews, and sauces, or drunk on its own as a beverage.

How to make keto bone broth

Bone broth is a staple of the keto diet, offering numerous health benefits and acting as a base for many keto-friendly dishes. Here is a detailed guide on how to make keto-friendly bone broth at home.

Ingredients:

• Animal bones (chicken, beef, lamb, or a combination)
• Water
• Fresh herbs (e.g., thyme, parsley)
• Acid (e.g., apple cider vinegar)
• Vegetables (optional): onion, garlic, carrot, celery
• Salt and pepper to taste

Instructions:

Step 1: Prepare the Bones

If using raw bones, start by roasting them in the oven. Preheat the oven to 400-450°F (200-225°C). Place the bones in a baking dish and brush them with melted coconut oil or sprinkle with salt. Roast for about 25-45 minutes, turning them over halfway through.

Step 2: Simmer the Bones

Place the roasted bones in a slow cooker, instant pot, or large pot on the stovetop. If using an instant pot or pressure cooker, add cold water, leaving space below the "Max fill" line. For stovetop or slow cooker methods, fill the pot with water, ensuring the bones are fully submerged.

Step 3: Add Vegetables and Herbs (Optional)

For added flavour and nutrients, you can add vegetables and herbs to your broth. Roughly chop the vegetables and add them to the pot along with the herbs.

Step 4: Simmer and Cook

Bring the pot to a boil, then reduce the heat to a simmer. For instant pots or pressure cookers, set the timer for 120 minutes. For stovetop cooking, simmer for 10-15 minutes, then reduce the heat and simmer for 8-24 hours. Slow cookers can be set to low heat for 12-18 hours.

Step 5: Strain and Season the Broth

After the broth has reached a deep brown colour and is fragrant, it's time to strain it. Use a mesh strainer or cheesecloth to separate the bones and vegetables from the liquid. Season the broth with salt and pepper to taste.

Step 6: Cool and Store the Broth

Allow the broth to cool to room temperature, then transfer it to airtight containers and store it in the refrigerator or freezer. The bone broth should last for up to 5 days in the fridge and up to 6 months in the freezer.

Tips:

• Bone broth will develop a gelatinous consistency when cooled, which is a sign of good collagen content.
• You can use the fat that solidifies on top of the broth for cooking.
• If using an instant pot or pressure cooker, be sure to release the pressure naturally after the cooking time is complete.
• For a stronger broth, use more bones and simmer for a longer period.
• Bone broth can be frozen in ice cube trays or silicone moulds for easy portioning and storage.

Bone broth is a versatile and nutritious addition to the keto diet, providing essential electrolytes and supporting gut health, digestion, and immune function. Enjoy it as a warm beverage or use it as a base for soups, stews, and other keto dishes.

Bone broth keto diet tips

Bone broth is a great addition to a keto diet. It is low in calories, high in fat, and has no carbs, making it an ideal food to help you get into ketosis. It is also a good source of protein and electrolytes, which are important on a keto diet. Here are some tips for incorporating bone broth into your keto diet:

Choose Your Bones

You can make bone broth from the bones of virtually any animal. Chicken and beef bones are the most popular and are readily available. You can also use leftover bones from a roast chicken or ribeye, for example. If using chicken, add the feet as these have lots of collagen, which will make for a thicker broth.

Simmering Time

Simmer the bones in water with herbs and/or vegetables for a long time—up to 24 hours. This will ensure you extract the maximum amount of nutrients from the bones.

Instant Pot

If you have an Instant Pot, you can make bone broth in just an hour. This is a great option if you don't have the time to simmer it on the stove for a full day.

Electrolytes

Bone broth is high in electrolytes, which are important on a keto diet as this way of eating can lead to dehydration. Bone broth can also help with the 'keto flu' symptoms that can occur when your body is transitioning to using fat for fuel.

Gut Health

Bone broth is rich in collagen, which has been shown to support gut health and heal 'leaky gut'. It also contains amino acids such as glycine and glutamine, which have gut-healing properties.

Sleep

Bone broth is high in glycine, an amino acid that has been shown to promote better sleep. Drink a mug of bone broth about an hour before bed to relax your brain and improve your sleep quality.

Appetite Control

The gelatin in bone broth has been shown to reduce hunger and increase satiety. Drink a cup with or before your meals to help control your appetite.

Skin, Hair and Nails

The collagen in bone broth can help improve skin elasticity and reduce wrinkles. It can also improve nail strength and prevent them from becoming brittle.

Bone broth keto-friendly alternatives

Bone broth is an excellent addition to a keto diet. It is low in calories, high in fat, and has no carbs, making it a great way to stay in ketosis. It is also a good source of bioavailable nutrients, which can reduce the risk of malnutrition that may come from limiting certain foods.

Keto Chicken Bone Broth

Chicken bone broth is a popular and easy-to-make option. You can use a leftover rotisserie chicken carcass or raw chicken bones from a butcher. Simply combine the bones with filtered water, apple cider vinegar, and some vegetables like onion, celery, and carrots in an Instant Pot or slow cooker. Cook for 8-24 hours, depending on your desired consistency, and enjoy!

Keto Beef Bone Broth

For a heartier option, try making beef bone broth. You'll need grass-fed beef bones (knuckle and marrow) work well, Italian flat-leaf parsley, high-quality salt, and optional vegetables. Combine all ingredients in a large stockpot, cover with water, and bring to a boil. Skim the foam that rises to the surface, then reduce the heat and simmer for 12-24 hours. This longer cooking time helps break down the bones and release their nutrients.

Freja Keto Bone Broth

Freja bone broth is a store-bought option that is rich in bioavailable nutrients. It is made by simmering roasted bones for up to 24 hours, ensuring a maximum level of nutrient extraction. Freja bone broth is a convenient way to add bone broth to your keto diet, as it can be stored in your kitchen cupboard and used whenever needed.

Keto Bone Broth Powder

If you're looking for a convenient and portable option, bone broth powder is a great choice. It has the same taste and quality as liquid bone broth but without the hassle. Simply add it to water and enjoy! Bluebird Provisions offers a chicken bone broth powder with perfect keto macros: 12g protein, 300mg potassium, and no added salt.

Bone Broth with Added Turmeric and Lemon

For an extra boost of flavour and nutrients, try adding some turmeric and lemon to your bone broth. After preparing your bone broth, simply mix in 1 teaspoon of turmeric and a few slices of lemon per 2 cups of broth. This combination not only tastes great but also adds some extra antioxidants and anti-inflammatory properties to your drink.

Frequently asked questions