Copyright 2012-2016 - KetoDiet Blog (http://KetoDietApp.com/Blog)

Keto Bone Broth

|Keto Bone Broth

Bone broth is one of the essential keto-friendly foods everyone should know how to make. It's my favourite cooking ingredient that boosts any meals with flavour, healthy gelatine and minerals, and it's also great on it's own, especially during cold winter months. Drinking bone broth is one of the best ways to replenish electrolytes (sodium, magnesium and potassium) and eliminate the symptoms of "keto-flu".

Here is why bone broth is good for you:

  • rich in electrolytes (magnesium, sodium and potassium) - helps with "keto-flu"
  • rich in other minerals (calcium, phosphorus)
  • rich in gelatine and collagen (keeps your joints, ligaments, tendons and bones healthy and reduces joint pain, no need to buy expensive supplements for bone and joint health)
  • helps with muscle repair (great for physically active individuals)
  • strengthens nails and hair and makes them look gorgeous
  • helps heal leaky gut
  • fights infections (flu, cold)
  • great for thyroid health and adrenal fatigue issues
  • reduces inflammation (the main cause of heart disease)

If you don't have time to make bone broth or find it difficult to source grass-fed bones, there are a number of pre-made options available. I recommend Kettle & Fire because they're the only product that is non-frozen and shelf stable. They also use grass-fed bones and organic ingredients. You can buy their bone broth online (disclosure: affiliate link) and get 15% off your first order with the promo code "KETODIETAPP15"

Sign up for FREE and get:

  • 3 free diet plans to help you kickstart your diet, lose weight and get healthy
  • Recipes, giveaways and exclusive deals delivered directly to your inbox
  • A chance to win the KetoDiet app every week

Get this for FREE

Preparation time

Hands-on
Overall
  • (Time to prepare depends on cooking method)

Nutritional values (per cup):

0.7 grams 0.3 grams 3.6 grams 6 grams 3 grams 72 calories
Total Carbs1grams
Fiber0.3grams
Net Carbs0.7grams
Protein3.6grams
Fat6grams
of which Saturated3grams
Energy72kcal
Sodium1104mg (48% RDA)
Magnesium120mg (30% RDA)
Potassium528mg (26% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (20.2%), fat (75.8%). The RDAs and EMR for sodium, magnesium and potassium are based on the standard guidelines. You requirements during the first few weeks of the ketogenic diet will be even higher. You should eat 3,000 - 5,000 mg of additional sodium, 3,000 mg of potassium and 400 mg of magnesium. You can read more about electrolytes and keto-flu in my post here.

Ingredients (makes 6-8 cups):

  • 3.3 lb oxtail (1.5 kg) or mixed with assorted bones (chicken feet, marrow bones, etc.)
  • 2 medium carrots
  • 1 medium parsnip or parsley root
  • 2 medium celery stalks
  • 1 medium white onion, skin on
  • 5 cloves garlic, peeled
  • 2 tbsp apple cider vinegar or fresh lemon juice
  • 2-3 bay leaves
  • 1 tbsp salt (I like pink Himalayan)
  • 8-10 cups water, enough to cover the bones, no more than 2/3 capacity of your pressure cooker or 3/4 capacity of your Dutch oven or 3/4 capacity of your slow cooker

The nutrition facts of this recipe are estimated based on comparison of several similar products. The carbs from root vegetables are only partially affecting the nutrition facts, as they are discarded. The same rule applies to oxtail - the meat is not included in the nutrition facts and the fat is only included partially, as it's scraped off the broth when done.

Instructions:

  1. Peel the root vegetables and cut them into thirds. Halve the onion and peel and halve the garlic cloves. Keeping the onion skin on will help the broth get a nice golden colour. Cut the celery into thirds. Place everything into the pressure cooker (or slow cooker) and add the bay leaves. |Keto Bone Broth
  2. Add the oxtail and bones. You can use any bones you like: chicken, pork or beef, with or without meat. Because I used chicken and turkey bones with some skin on, the fat ended up being quite runny. You can still use it for cooking but I binned it.
    Oxtail is rich in gelatin and contains more fat. Although traditional bone broth is made just from bones, especially beef marrowbones, I found oxtail to give the best flavor to my broth. The advantage of using oxtail is that it will yield 3 superfoods: bone broth, tender oxtail meat and tallow. Tallow is great when used for cooking the same way as ghee or lard. |Keto Bone Broth
  3. Add 8-10 cups of water or up to 2/3 of your pressure cooker, slow cooker or Dutch oven, vinegar or freshly squeezed lemon juice and bay leaves. Make sure you use the vinegar or lemon juice – this will help release more minerals into the broth. |Keto Bone Broth
  4. Add pink Himalayan salt (whole or powdered). While adding vinegar to bone broth helps release the gelatin and minerals from the bones, pink Himalayan rock salt adds extra minerals, including potassium!
    Pressure Cooker: Lock the lid of your pressure cooker and turn to high pressure / high heat. Once it reaches high pressure (either you have an indicator or in case of old pressure cookers, see a small amount of vapor escaping through the valve), turn to the lowest heat and set the timer for 90 minutes.
    Dutch oven or Slow cooker: Cover with a lid and cook for at least 6 hours (high setting) or up to 10 hours (low setting). To release even more gelatine and minerals, you can cook it up to 48 hours. To do that, you'll have to remove the oxtail using thongs and shred the meat off using a fork. Then, you can place the bones back to the pot and cook up to 48 hours.
    |Keto Bone Broth
  5. Pressure cooker: When done, take off heat and let the pressure release naturally for about 10-15 minutes. Remove the lid. |Keto Bone Broth
  6. Remove the large bits and pour the broth through a strainer into a large dish. Discard the vegetables and set the meaty bones aside to cool down. |Keto Bone Broth
  7. When the meaty bones are chilled, shred the meat off the bone with a fork. If there is any gelatine left on the bones, you can reuse the bones again for another batch of bone broth. Just keep in the freezer and add some new pieces when making bone broth again. Use the juicy oxtail meat in other recipes (on top of lettuce leaves, with cauli-rice or as omelet filling) or eat with some warm bone broth. |Keto Bone Broth
  8. Use the broth immediately or place in the fridge overnight, where the broth will become jelly. Oxtail is high in fat and the greasy layer on top (tallow) will solidify. Simply scrape most of the tallow off (as much as you wish). |Keto Bone Broth
  9. Keep the broth in the fridge if you are planning to use it over the next 5 days. For future uses, place in small containers and freeze. |Keto Bone Broth

Tips for Instant Pot/ Pressure Cooker

I love my new Instant Pot! Apart from slow cooking, there are 6 other functions. It's a pressure cooker, slow cooker, rice cooker, yogurt maker, steamer, warmer and can also be used for sautéing & browning.

My favourite way to prepare tasty chicken stock and shredded chicken in less than an hour is in my Instant Pot. Simply place whole chicken into the Instant Pot and add water (no more than two thirds of the capacity of your Instant Pot). Press the "poultry" button and let the magic happen :-)

|Keto Bone Broth

When it's done and the lid can be released, pour the chicken stock through a sieve and set aside to cool down. Shred the meat off the bones and keep them for quick keto meals such as BBQ Chicken Pizza Soup, Cajun Chicken Stuffed Avocado, or Curried Chicken Hand Rolls. I keep the meat in an airtight container in the fridge for up to 5 days - or freeze for up to 3 months.

You can store the cooled chicken stock in the fridge and use just like bone broth - or you place it back in the Instant Pot, add the bones, skin and cartilages, and run through another 1-2 cycles. This way you will extract more flavour and healthy gelatine!

|Keto Bone Broth

Add comment

biuquote
  • Comment
  • Preview
Loading

Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (115)

Hi Martina, you suggest using a pressure cooker or slow cooker. Can a normal pot be used and will it yield the same results?

Reply

Hi Jakob, I think that a heavy-based pot like Dutch oven is a great option. The only drawback is that compared to a pressure cooker or a slow cooker, you will lose more liquids and will have to keep an eye on it (see step 4 for more info).

Reply

Hi!  When I do my bone broth I freeze the gelatin in ice cube trays - would adding one of these (or 2) to a cup of hot water be ideal for bone broth?  I use beef soup bones, chicken carcasses and chicken feet, so it's pretty much just gelatin after I skim off the fat once it is cooled.
Thanks!

Reply

Hi Tanya, it depends how strong you like your bone broth to be. You can use just a few ice cubes of frozen broth to add flavour to soups and stews - or mix it with some water.

Reply

Hi, I just have a small question about the calories. If I used 8 cups of water and ended in less than 5 cups of liquid(there is something wrong of my slow cooker, the amount of water reduced significantly m), is the nutritional fact still ok to use? Or should I just divide my broth into 6 equal portions and use the calorie content though each of them is less than one cup?

Reply

I personally wouldn't worry. I think that the difference is negligible. If you really want to be precise, then you can do that but I don't think it's necessary.

Reply

What does this mean? Is it a Queen's English thingy?
<2. ....You can still use it for cooking but I binned it.>

Reply

Compared to tallow that is solid, this batch mostly included chicken fat that is too soft and I personally don't like using it as cooking fat Smile

Reply

What is "binned?"

Reply

To bin = to put something in a bin (past tense is "binned"), to throw away - is that what you meant?

Reply

Yes...good to know what you meant!

Reply

I made my bone broth with 3 leg marrow bones (about 3-4 inches thick each), and simmered for a full 24 hours.  However, my broth didn't come out as gelatinous as I would have liked.  I did continue to add water a few times whenever the level dipped below the tops of the bones.  Maybe I should have added more bones, and/or less water to have yielded a more gelatinous broth?  I'll definitely try to find oxtail for the next batch either way.
I love your recipes; the added nutritional values is especially helpful.

Reply

I always use a variety of bones and I think that marrow bones make it flavourful and nutritious but you'll need to use chicken feet or bones with connective tissue (cartilage-rich) that will make it gelatinous. I hope this helps!

Reply

Hi Martina.
I've been making both beef and chicken bone broth for a few years.  I just got my first grass fed oxtail and am ready to start it, together with regular beef bones.  You say to take the oxtail out and continue cooking for 48 hours (I often go up to 72 with beef bones!).  
After how many hours should I remove the oxtail, so the meat doesn't overcook?

Reply

Hi Helaine, you could do that too - up to 72 hours if you like Smile If using a slow cooker, remove the oxtails after 6 hours (high) or up to 10 hours (low). Then you can return the bones into the slow cooker. This way the meat won't overcook.

Reply

Hi Martina
What a fantastic site and thanx for your help in these lovely recipes and information you supply. Just a question I tried to get oxtail at butcher but he was out ...
However, not reading info as you should do but I didn't I got talked into beef cheek which I added to my beef bones. Is this still ok? Upon continuing to read more I realized I should try for the above or chicken legs or anything with bones etc. Can I still use this. Thanking you so much in advance, Helen

Reply

Hi Helen, I haven't tried beef cheek but I think you can use it too. I hope you like the recipe Smile

Reply

This is the first time trying Keto and my whole family(husband and 2 teenage girls) are giving it a go. This is my 4th day of being strict and looking for a 'cure' for the Keto 'flu'.  Even my girls who hate it when I am right have told me they already feel better even tho they are not strict yet🙂 We are not doing this for a weight loss diet rather just being healthy and feeling good, though what a great side affect!
I made beef/chicken broth before but mostly for soup base. I did drink it plain and found it lacked flavor even though I added onion, garlic carrots, celery tops, fresh green beans, and some asparagus ends and cooked it for 12 hrs. I will have to see if I can find the oxtail. I am really wanting to get some broth going and all I have is beef knuckles and a SMOKED turkey leg. We love smoked meat and the flavor is so rich, can I add the veggies to the cracked beefs knuckes and smoked turkey leg? Will it do anything but add flavor?

Reply

I hope the next batch is full of flavour! Yes, you can use any bones - oxtail would add a lot of flavour too Smile

Reply

Hi Martina
I made my first attempt at making bone broth last night.
It wasn't solid like yours. I still tried the broth and it was tasty but think I may have put too much in my crock pot as water was just below lid.  

Reply

Yes, it may be too much water or the bones simply didn't have enough gelatin. Make sure you use bones with joins - oxtail is great for this purpose.

Reply

Hi Martina
Suffering abit from Keto Flu symptoms so I just made the bone broth and was wondering how to store the tallow? In a glass or plastic container? Refrigerate or room temp?, And how long will it stay good for? Looking forward to having a cup tomorrow Smile

Reply

Hi Nicola, sorry for the late reply. I store it in the fridge and use as needed. You can use any container to store it but make sure to put a lid on. Also, what I realised is that if there are any residues of the broth left on the tallow, it may go bad after a week - I prefer to store mine up to a week in the fridge. If the tallow is pure without broth residues, it can be stored for several weeks/months.

Reply

How can you remove the broth residue?

Reply

It has to be chilled and solid like this one (that's how lard or tallow will look like compared to chicken fat that I don't usually keep for cooking): www.instagram.com/.../?taken-by=ketodiet_app
If you think there are any broth residues, place the separated fat in a jar and reheat. As it later solidifies, the liquid broth residues will settle at the bottom of the jar and separate from pure fat.

Reply

Yes, that is what I have done.  I chilled the broth, and removed the solidified tallow, placing it in a jar. As the broth was low on gelatin, some of the broth went with the fat. My first attempt was to slightly warm the tallow so I could remove some of the fat and allow the broth to pour off.
That sort of worked - I still have a little broth at the bottom of the jar. I want to avoid it from causing the tallow to became rancid. Any ideas?
Thanks to the info in your fat guide, I'm going to switch to it instead of using lard.

Reply

If some of the broth is at the bottom of the jar and it's sealed with the fat  layer on top, it won't go rancid - you don't need to do anything, just store it in the fridge Smile

Reply

Hi Martina, I just want to give you some feedback - I don't have a pressure cooker or slow cooker, so I made the broth in my wonderbag and it worked beautifully! (www.wonderbag.co.za). I just brought the pot to boiling point on the stove and then transferred the pot into the wonderbag and left it overnight. This morning the pot was still warm, so there was no layer of fat on the top. The wonderbag is a wonderful invention and saves on electricity so is enviro-friendly! Maybe you can include this as a cooking option in your recipe. Banting took South Africa by storm a few years ago (Prof Tim Noakes), so banting / paleo / keto is very popular here! Wonderbags can be ordered online on the website and also through Yuppie chef. For every wonderbag bought, a donation of a wonderbag is given to a needy family in Africa... you can read about it on the website....
Thanks for all your recipes and advice!
Jeni

Reply

Thank you for the tips Jeni!

Reply

I used marrow soup bones and it worked out nicely. Plus, our butcher gives bones for free. Smile

Reply

Marrow bones are perfect for bone broth! Smile

Reply

Hi Martina!  I have my oxtail and will be making my bone broth soon.  I do have a quick question.  What do you do with the tallow after you scrape it off?  Thanks!

Reply

You can use it for cooking just like lard or ghee. I keep mine in the fridge Smile

Reply

Hi Martina. I have a question about calculating macros for recipes such as homemade broth where you use vegetables for flavouring and depth but they are discarded, rather than eaten. (I'm currently making a recipe in which meat is stewed with sprigs of thyme, rosemary, an onion and two heads of garlic but these herbs and vegetables are then discarded from the final meal.) I have created a custom meal in the KetoDiet App but don't know whether to include the discarded items or not. If I do, the carb count sky-rockets. Can you please advise what's best to do in this situation? Thanks in advance. Regards, Suzette.
PS Thanks for all your hard work on the app and blog. The info's been invaluable and I really appreciate what you've done.

Reply

Thank you Suzette! I'd usually count 20-30% of the nutrition facts in ingredients that will be discarded. I also looked at several ready-made products and compared the nutrition facts with mine.
There isn't an easy way to track this but what we want to do in the universal app (our current task) is to introduce something called nutrition factor that will allow for all these adjustments so you can track the most accurate nutrition facts. If you want to create a custom meal, it's better to partially add the ingredients that will be discarded after infusing.

Reply

Hi, been on LCHF diet for 2-1/2 months now. My problem is I desperately need to put on weight and gain some strength. 3 years ago I had half of left lung removed, Half my stomach and half my oesophagus removed (replaced with section taken from my bowel) due to cancer. Fortunately it was all stage 1 and I didn't need chemo. Then in October 2015 I was diagnosed with fungal balls in my left lung caused by my low immune system from all the previous surgery and underwent months of weekly surgery to freeze the fungal balls plus some very strong medication (voriconazole) My weight dropped from 60kgs to 45kgs in 2013 and then down to 43kgs when I left hospital in Nov 2015. I've only put on 3 kgs since.
I'm definitely cooking your broth this weekend including oxtail.
My question is - What else should I be eating or doing to put on weight and gain some strength. Most people go on LCHF to loose weight, I need to put on weight. Any help and advise would be gratefully appreciated.

Reply

Hi Ken, you need to add calories and I think that you should also get professional advice and get a diet plan for gradual weight gain.
Here are experts that may help: http://ketodietapp.com/Blog/page/low-carb-experts Patricia specialises in cancer but in your case, any of the experts should be able to help.
Here is a good tool to help you set the right macros for you. If you opt for surplus, you can see how much protein and fat you have to eat for weight gain: http://ketodietapp.com/Blog/page/KetoDiet-Buddy
You can also find a food list / pyramid here: ketodietapp.com/.../Keto-Diet-Food-List-What-to-Eat-and-Avoid I'd go for fatty fish, avocados, nuts, full-fat dairy and quality protein such as beef. I hope this helps!

Reply

I have a question, can you use deer bones? It's a lean meat but would it offer the same results?

Reply

Hi Tina, yes you can! The fat is not so important (I remove it in the end anyway). It's good to use bones with marrow or joints to get some gelatine in.

Reply

Hi! I just made your broth! My question is, I am going to store it in my fridge. Once it becomes jelly like, do I need to mix it with water to make it a broth again or just like microwave the jelly?

Reply

Hi Melissa, it depends on how you plan to use it. If you just want to drink it by itself, you will have to reheat it (no need to add water). If you want to use it for cooking, you can just use the jellied broth (soups, stews, etc). It's up to you if you want to add water - I'd probably do that in soups but would use just the broth in stews.

Reply

We eat pretty well here in Manila, no packaged foods etc, so adopting a HFLC diet was relatively easy. The Filipinos have a bone broth type dish called Bulalo, basically a beef broth which is not cooked for so long as they like to suck the marrow from the bones at the table. They also leave the meat on the bone. I independently tried chicken feet (high availability here) broth and found it cooked and tasted better than the beef, with less tallow. My boys love the beef tallow anyway spread on toast, they say it tastes like pizza. I let the broth cool and then put it in the fridge overnight, then cut it into portions. At mealtimes, I put my veg and meat into a large soup bowl, top it up with hot water, add one of the gelatin portions, and then stir until the gelatin is dissolved. No need to microwave or reheat as the hot water does that. I never need to cook the chicken feet for longer than 16 hours, and am not surprised that Betsy had an issue with 48 hours. Slow cookers (Crockpots) do have some quality issues, especially the cheaper units. Thanks for an interesting blog.

Reply

Martina - After 2 days in the crockpot on high (as instructed), I opened the crockpot this morning and found zero broth and bones and veggies burned on to the insides of the crockpot. Not sure if I'm going to be able to clean it up. What happened? I followed your instructions to a tee! Was it not supposed to be cooked on high the whole 48 hours? A lot of money (oxtails are not cheap) went to the trash.

Reply

Sorry to hear that, Betsy :-( That sounds like the temperature was too high and there was not enough water so that it all evaporated? This never happened with my crockpot and I did try cooking it for 48 hours... What I'd expect is that the temperature is too low in a crockpot - or at least should be so it shouldn't happen. Did you see a lot of water evaporated after you took the meat out? If the crockpot does this, you will have to refill it to make sure it doesn't happen again.

Reply

I'm just approaching the 48 hour mark (in the crockpot) and will be finishing off this recipe. My question is do you have any recipe ideas for using the oxtail meat that I took off the bones after 8 hours of cooking? I want to make it into a tomato-based stew type dish - low carb of course.

Reply

Hi Betsy, sorry for the late reply - it always takes time to approve and reply to all the comments. That sounds great! Or you can just eat it with the broth - you can make some soup by adding vegetables like kale or zucchini and cook it in it for 15-20 minutes. Or you can use it for tortilla filling: ketodietapp.com/.../Best-Keto-Paleo-Tortillas-Taco-Shells-Nachos or on top of an omelette. Hope this helps!

Reply

I have just put this into my crockpot. If I understand the directions correctly, I'm going to take the oxtail out, shred the meat, and put the bones back into the crockpot for further cooking. I'd like to know what the advantage is of cooking as long as 48 hours? 24 to 48 hours is a wide range so I'd like to know what it accomplishes to let it cook 48 hours.
Thanks!

Reply

I personally cook it for no more than 24 hours - if you cook it for longer, you should be able to get more minerals out of the bones but I don't think it makes a huge difference.

Reply

Hi Martina, I love your recipes.  Can you tell me if I cook a chicken or steak, etc. and then save the bones, can I add the previously cooked bones to make a batch of broth, or should they be raw/uncooked?

Reply

Thank you! You can use previously cooked bones too. I often keep chicken bones when I roast it in the oven and add them to the next batch of broth.

Reply

I just came across your blog and this recipe for bone broth. I've never seen oxtail in any of the grocery stores, and we only have one true "butcher" in my area (Chapel Hill, NC) so I'm going to call there today and see if he has oxtail as it sounds like it's a necessity in this recipe.  I'm checking out your website/blog for other recipes and tips I can try. Have been doing LC for about 15 months. I'm about 15-20 lbs heavier than I want to be but it seems that unless I'm willing to give up my evening red wine, I may be stuck at this weight, LC eating notwithstanding. Oh well...

Reply

Oxtail gives it an amazing flavour boost but you can skip it and just use marrow bones or chicken legs, etc. which are also high in gelatine. I just love oxtail so I always add at least a few pieces Smile

Reply

Thanks for such a yummy sounding recipe. A friend of mine told me that if you want amazingly flavoured bone broth, you should roast the bones first to add a depth of flavour. What are your thoughts on that??

Reply

I haven't tried that but will do. Thanks for the tip Maureen!

Reply

Thank you! I am so happy I found your website. I am in my fourth day of keto and got hit with bed carb-withdraw - which we all refer to as keto flu. This will be my first time making bone broth but am very happy to know that I can make it in my slow cooker!! Your blog is a God send.

Reply

Thank you Annette!

Reply

I am searching all around for 'grassfed' beef/meat bones here in the inner city. I've yet to find.  We have a Sprouts/Henrys who sells 'natural' Beef knuckle bones.  The butcher says that the difference between natural and grassfed is the 'natural' has no hormones and antibiotics and fed grass and corn.  Will the corn fed, grassfed 'natural' bones hurt my keto diet?

Reply

I think that when it comes to beef, you can use grass-fed or corn-fed. The main difference is that grass-fed has a slightly better fat profile (omega 3). When it comes to hormones, I wouldn't worry so much. Here is a good article: chriskresser.com/.../

Reply

Hi, I have a question about my slow cooker. Should the lid fit tight on a slow cooker? When my lid is on and I am cooking something, you can see little openings all around the lid. Is this o.k. or should it fit tight? Thanks.

Reply

Hi Joanne, I think there is always a small gap. Mine fits tight but there is a small hole on the lid to let the air through.

Reply

Mine has the small hole to let steam out, but the lid itself doesn't fit tite. There are gaps all around.

Reply

Mine also has the small hole for steam to escape. But it is very loose fitting. You can see slightly into the cooker just about all the way around. Is this bad?

Reply

Is that how you bought it or did it get loose? I may be wrong but I'd think that it should be tight/ closed because the temperature is low and you don't want too much heat or water to escape.

Reply

I think you are right. It has been this way ever since I bought it and I have always wondered about it. Maybe just defective. I think I will get a new one. Thanks!

Reply

Hello from France! Thank you for the recipe! I have one question: In the ingredients list you mention "6-8 cups of water" (7 cups = a bit more than 1.5 liter) then in the instruction you say "four quarts of water" (almost 4 liters). 7 cups cover the bones but it would be difficult to find a slow cooker large enough for 4 liters of water plus the bones and all ! So what is the correct quantity of water to add please ? Thank you in advance

Reply

Hi Zoziau, you are right - it's supposed to be 8-10 cups - not sure where I got the 4 litres from so I'll correct it now Smile The best ay to do it would to to use as much water as you can so that the bones are covered. Mine is 6.5 litres but your slow cooker may fit less.

Reply

I just randomly came cross this site as I am starting a keto dietary regime, and love bone broth (regardless of the keto aspect of things - I just like broth made with bones; I am Czech and grew up with delicious soups made with beef broth).
I will try this as soon as possible, provided that I can get hold of oxtail (I live in Japan, which is a culinary mecca, but atypical meats (from the Japanese perspective) are not always readily available.
Thank you for this website, it's very informative and interesting. Also, I had definitely not expected to chance upon a fellow Czech with the search terms "bone broth" and "keto". Lukas

Reply

Thank you Lukas! Smile Oxtail is the best ingredient for bone broth I've tried - loads of gelatine and such an incredible flavour boost. Good luck - hope you can find some in Japan Smile

Reply

I love the recipe and the result of it Smile I cooked my broth 20hrs, The meet and vegetables we mix, so I didn't take separate the veggies out since it was tasting amazing! I actually eat it for lunch (1/2 cup), quite brown mix (veggies and meat), is it ok to eat the veggies since they are high on the carb? If so how should I calculate the macros? Thanks!

Reply

Glad you liked it Ozlem! I love the vegetables too. If you have, say, just a carrot or a piece of parsnip and you keep your carbs low for the rest of the day, you should be fine. Parsnips are quite high in carbs (~ 13-14 g net carbs per 100 g)  but carrot is not so high (5-6 g net carbs per 100). I sometimes keep them in and just add more non starchy vegetable like kale, cabbage and green beans and make a soup Smile A Serving like that (1 1/2 - 2 cups of soup) with meat, bone broth and about 1 cup vegetables is less than 10 g net carbs, usually 6-7 g net carbs but depends on the veggies.

Reply

Hello! What can you do with the tallow?

Reply

Hi Agnese, I use it just like lard or ghee - for cooking eggs, making meat stews, etc. Smile

Reply

So I made the broth and I have about 2 cups of meat shredded from the bone. I'm not too sure how to use this and also how to determine the protein/fat content of the meat. Are there any recipes that you could suggest.
I'm new to Keto and this is actually my first ever recipe that I tested last night in preparation for starting my Keto diet tomorrow.
Cheers

Reply

Hi Lucy, I like to eat mine as a side with butter-roasted green beans, cauliflower mash, on top of an omelet or even crunchy lettuce leaves. I also add it to salads. Or you can use the broth to make soup (just add kale, green beans or other non starchy vegetables & then add the oxtail meat). The meat will have about 45 grams of protein and 20 grams of fat and 400 kcal in 5.3 oz / 150 g. Hope this helps! Smile

Reply

Could you use the meat in place of the steak in your chili recipe?

Reply

Yes, I think that will work great! Smile

Reply

I want to recommend this to a friend with Addison's Disease, she needs to watch Potassium levels, keeping them low, you note Himalayan salt boosts potassium, is there an alternative?

Reply

Hi Meredith, yes, she can use regular sea salt.

Reply

I've had my broth cooking for around ten hours...and realized I forgot the lemon juice! I planned on letting this cook a day or so, and added it - hope that doesn't ruin anything. Do you really have to pull the meat from the bone to cook longer than ten hours, or is that a preferential thing?

Reply

Hi Sasha, no it won't ruin anything, you can add it later if you cook it for longer. Lemon juice or vinegar help release gelatine and minerals from the bones. Yes, it's better to remove the meat, especially if you cook the broth for over 12 hours. In my experience, the meat becomes less juicy and is quite dry when cooked for too long. 6-10 hours in a slow cooker is ideal for the meat. You can then cook the bones for additional 24 hours or more. Hope this helps!

Reply

Can you use only the 3.3lb oxtail, omitting other bones?  It would be somewhat easier for me to do so, and I wasn't entirely sure if that is what was meant in the ingredient list.

Reply

Yes, that's what I actually do in most cases. I use just oxtail because I love using the meat in other recipes. If there is any gelatine left on the bones (after 6-12 hours in a slow cooker), I shred the meat off and cook the bones for a few more hours until the gelatine is gone.

Reply

Wonderful!  Thank you for the reply; I'm headed to the market now!

Reply

Just what I was looking for. My 2.5 year old also just drank a cup of it. Thank you

Reply

That's awesome! Bone broth is super healthy Smile

Reply

Thank you... You are amazing!
This is just what I was looking for;)
I love your commitment to health, thanks for sharing.

Reply

Thank you Shelly! <3

Reply

I recently made some bone broth following your recipe. I had to order Oxtail so in the meanwhile I used beef marrow bone and make a traditional broth. It produced a tallow(if that's the fat that settles on the top) but no gelatin came about. I also had to resort to the stove top method and simmer. I'm wondering if I made it right. It came out as a very soft grease much like an olive oil and the flavor tasted like dirty socks. I consumed a few cups but it turned everyone else off and I eventually found it unenjoyable as well. Is it because of the beef marrow bone? I did use a little extra bone in my recipe. My oxtail order is in but I need to know if I should expect the same outcome. I froze a portion of what I made to add in a soup broth.

Reply

Hi Ann, yes, beef marrow is very high in fat but you don't get much gelatine out of it. Oxtail, root vegetables and all the spices are what makes the broth tasty - if you add oxtail and follow this recipe, I can ensure you that you'll love it. I can imagine it was too oily with mainly beef marrow bones. I think chicken feet and oxtail are still the best ingredients to get gelatine. Oxtail is, in my opinion, even better than chicken feet because it also adds a wonderful flavour to it. Whenever I made the broth without oxtail and used all sorts of bones including marrowbones instead, the broth was always runny and the taste wasn't as good. I used it for cooking but didn't enjoy it by itself. Even a small piece of oxtail will help the broth get gelatinous and tastier.

Reply

I read in a article about making the best broths in the world and to make a great bone marrow broth it said you should take a hammer or mallet and break open the bones. I wasn't getting gelatin either until i did this trick with bones (not oxtail). Good luck!

Reply

I have heard that nuts and cheese are bad on keto.  There is a popular keto person on you tube that claims this. I feel these are healthy fats.

Reply

Yes, I know what you mean. The reason why some people don't recommend nuts, cheese and other foods is their carb content (not sure why they think cheese is too high in carbs because it's almost zero-carb). Unless it's for managing a disease, there is no need to go "zero-carb" if you only want to lose weight. I have more about it in this post: ketodietapp.com/.../Total-Carbs-or-Net-Carbs-What-Really-Counts

Reply

As a chef it's great to see people making real food instead of consuming easy to use supplements.
Tips on gelatin. Oxtails are great but here in the states they can be pricey. I will always try to use some kind of "foot", chicken, pig or cow, as part of my ingredients. They all have a lot of gelatin and add a tremendous body and richness to the broth. Also wine will work as your acid. Tomato paste will also contribute acid as well as round out the flavor, just don't overdo it as it may give more carbs than you may want. In the culinary world no chef would be without a constant supply of good broth.

Reply

Thanks Jim, I added your suggestion to the ingredients. I get oxtail from my local farmer and it is very cheap but I can imagine it's not always like that. I'll try chicken feet next time!

Reply

Can you pressure can this for long term storage?
I already pressure can chicken stock but it is much more watery than what is shown.

Reply

Hi Sharon, yes you can! The reason it's so gelatinous is because I added oxtail which is best for making bone broth. Whenever I make chicken stock, it's always more watery.

Reply

Hi there, this is certainly on my to do list for this weekend!!!!
I was curious, what would happen if you didn't scrape the tallow off? Is it still good? And also, I assume you just reheat in a saucepan when you have the solid refrigerated bone broth???
Thanks, Liz Smile

Reply

Hi Liz, yes, you can do that. I'd personally only leave it if you plan to use it in cooking but not so much for drinking unless you don't mind the fat floating on top. Yes, just reheat in a saucepan if you want to drink it or as it is if you add it to soups, sauces, etc. Smile

Reply

Hey, I have a question. I have been making these for a while now,  but now  my friend was diagnosed with GBM and I am making broth for him. I stopped using carrots and parsnips...all sugary and starchy veggies because I thought the sugar would cook into the broth. (I have no scientific backing on this, I just thought so) Looking at your numbers the total carb level stays very low, so I guess it is ok to use them... Shouldn't the carb level be higher? Or does it mean that sugar content in those veggies is not 'dissolved' or cooked into the broth?

Reply

Hi Mira, some of the carbs get in the bone broth but most of them don't. There are only 2 small / medium carrots and one parsnip so the overall carb content is still low in just a cup (counting with 6-8 cups bone broth). I wouldn't use more root vegetables but this amount should be fine. I only used average numbers comparing several products / recipes and I think it's about right. I'll add the grams / oz to the list of ingredients just in case...

Reply

Thank you soo much for this! I wondered for ages whether it was possible to make stock in a pressure cooker! And as a bonus - I just learned that if I ask my local butcher for bones - he'll just give them to me FOR FREE!!!! Ox tail cost me about £1.35 per largest peace but BONES ARE FREE!!! I'm ecstatic!
BTW how would you Keto-friendly thicken a homemade gravy? I never throw the juices away but my husband really likes thick gravy - but I don't like using Bisto/flour for that purpose.
And being a Czech girl myself - do you have a good recipe for "kure na paprice"?
Thank you!
Irena Smile

Reply

Thank you Irena! I use any leftover bones which I keep in the freezer until I have just enough. Even if you add one piece of oxtail, it will add an amazing flavour Smile
To make thick gravy, you can use the sauce from meat when you cook / bake it (with everything including the fat), add 1-2 cloves chopped garlic, one chopped onion and a handful of dried and soaked porcini mushrooms. Add 1-2 cups of bone broth if needed and cook until soft for about 10 minutes. Then, use a hand blender and pulse until smooth and delicious low-carb gravy is done! Smile
I will add "kure na paprice" to my list! I guess it will be easy to make a low-carb version without dumplings Smile

Reply

Awesome! Thank you! Can't wait to make my stock tonight - oxtail defrosted and bones ready in the fridge. Can you use even bones leftover from roast lamb/chicken?
Thank for the gravy recipe - copied and printed off and procini mushrooms on the shopping list.
I'll keep looking our for the recipe - without dumplings! Smile Wouldn't think of how to even make Keto-dumplings! :-D
Thank you for your help - much appreciated!

Reply

Yes, that's what I do - combining leftover bones from roast lamb, chicken, beef or pork with oxtails. I think there may be a way to make keto dumplings and I'll keep trying! Smile

Reply

Keto dumplings!? hum! I would like to get hold of the recipe for the amazing "shirakie" noodle so I can make a dough. This would make for a great keto dumpling. Even though this noodle has been in existence for hundreds of years I just discovered it several months back in my grocers fridg. My mean pasta withdrawals have been eradicated. They go great in many dishes soups and stir-fry's. Almost zero carbs and low cal. I guess these noodles main ingredient is a powdered yam root. I've been searching for this recipe but no luck. Maybe it's an ancient Chinese secret. I wonder if the noodles could be re-mashed into a workable past? Haven't tried it yet, thought Id look around a bit more for a recipe.

Reply

Thanks for the tip Ann, I'll have to give it a try. I've got some shiratki noodles at home but have no idea if they can be used for dumplings... Anyway, I have a few more options in mind Wink

Reply

Thanks Martina, I'll keep checking back to see if you post some ideas for a dumpling dough. Have you ever tried using the "quickcarb" wheat flower? 4 carbs per 1/3 cup. It's more for a biscuit, don't think it would work to well for a dumpling. Do you think a cabbage leaf could work?  

Reply

Hi Ann, I would avoid CarbQuick (Is that what you meant?). Here are the ingredients: "Carbalose flour (enzyme enriched wheat, vital wheat gluten, wheat fiber, high-protein patent wheat flour, soy fiber, canola oil, salt, emulsifiers, enzymes, ascorbic acid, calcium propionate), palm and palm-kernel oil, buttermilk powder, baking powder, egg white powder, lecithin, salt, natural flavors." Maybe it's low in carbs but definitely not healthy. Cabbage leaves for dumplings? I'll have to try that, maybe by adding cooked & finely chopped cabbage in the dough... Smile

Reply

Yes, I did mean CarbQuick. Wow it's bad for you? Guess it was to good to be true (if healthy eating matters.) I ordered 2 large boxes of the stuff. So I suppose my low carb bread is the same? How about the low carb taco shells/wraps? I never paid much attention to the ingredients, shame shame! I went on a low carb shopping spree of crackers, breads and flavored syrups. Did I just wast money? Every once in a while I crave bread. I will admit, it left me feeling bloated. A sandwich will stay with me all day. I'll sure miss my Rubens. I also noticed I stopped losing weight, my guess is it's because of the CarbQuick and low carb breads.  This is my third month on my keto diet and I average 8-10 pounds a month for the first 3-4 months. I've been around the block several times on this diet and it's the only one I'll do. This time around I feel positive and determined to stick with it. I'm so glad I came across your website. Very informative. I realize I must  stick to all natural real foods. To stay strong on a low carb diet you MUST love to cook or eat the same old things and fall away. I enjoy your recipes and appreciate your knowledge on the keto diet.

Reply

Thank you Ann! Yes, I would avoid these products because they contain loads of unhealthy ingredients.(Atkins, CarbQuick, Julian Bakery bread, Dreamfields pasta, etc.). Some of these products are not even low-carb, or at least contain more carbs than labelled. For example, products containing sorbitol are often labeled "zero-carb" which is not true.
When it comes to syrups, they often contain artificial sweeteners, dextrose or maltodextrin - avoid these. They are either unhealthy (aspartame) or raise blood sugar. Not all products are bad - some products are both low in carbs and contain healthy ingredients (e.g. Quest bars). If you want to use healthy sweeteners, try stevia and Erythritol.
All these "fake" foods may have blocked your weight loss. Try avoiding all low-carb substitutes for a while (bread, sweeteners, pasta, etc.) for a while and focus on eating real food (meat, full-fat dairy, eggs, non-starchy vegetables, avocados, coconut oil, etc.).
If you really like bread, try my recipe here: ketodietapp.com/.../Ultimate-Keto-Buns

Reply

Be very careful with stevia. In many people it can cause muscle weakness. It completely ruined a vacation for me. I would get very lightheaded like I drank too much and my legs turned to rubber bands. I could hardly stand and I felt weak as a kitten. I only used it because that was all my daughter had in her house. I don't know if medications reacted with the stevia or if I am just unable to use the stuff. I know several people who have had the same experience. NATURAL DOESN'T ALWAYS MEAN SAFE. After all arsenic is natural.

Reply

Old post I know, but shiratake noodles come in a block form at my Japanese supermarket - the same shape as tofu. Could cut out pieces of that for dumplings?

Reply

I haven't thought of that - I'll let you know if I try it... I'd probably blend it with something else  Smile

Reply

Hi Martina, thanks for all your great work.... just doing your bone broth and dont have a slow cooker etc, just using a normal big saucepan and lid, how many hours do I need to let it simmer using this method?

Reply

Thank you! You can use the Dutch Oven instructions. Dutch oven is a cast iron pot in which you cook food very slowly over a low heat. If you use a regular pot with a lid, make sure the heat is low and check the broth every 1-2 hours to make sure there is enough water.

Reply

As Featured On

As Featured