Keto Bone Broth

Why Is Bone Broth Good For You?

Bone broth isn’t just a flavorful base for soups and stews—it’s a powerhouse of nutrients that offer numerous health benefits, especially on a keto diet. Here’s why you should make it a regular part of your routine:

Rich in Electrolytes

Bone broth is an excellent source of electrolytes like sodium, magnesium, and potassium. These minerals are essential for staying hydrated, especially when transitioning to a keto diet, where electrolyte imbalance can lead to symptoms like fatigue and headaches, often referred to as "keto flu."

Loaded with Collagen and Gelatin

Collagen and gelatin are key components of bone broth that support joint health. They help maintain the integrity of your joints, ligaments, and tendons, reducing the need for expensive supplements. ( Bello et al, 2006)

Supports Muscle Repair

The amino acids in bone broth, such as glycine and proline, are vital for muscle repair and recovery. This makes it a great addition for anyone with an active lifestyle. ( Alves et al, 2019)

Promotes Healthy Hair and Nails

Regular consumption of bone broth can strengthen your hair and nails, thanks to its rich collagen content, giving them a healthier and more vibrant appearance. ( Choi et al, 2019)

Aids in Gut Health

Bone broth contains nutrients that help heal and seal the gut lining, making it beneficial for those with leaky gut syndrome or other digestive issues. ( Alves et al, 2019)

Boosts Immune System

The minerals and amino acids in bone broth can help fight infections like colds and flu, making it a comforting and health-boosting drink during the winter months. ( Alves et al, 2019)

Supports Thyroid and Adrenal Health

Nutrients in bone broth, particularly the minerals and amino acids, play a role in supporting thyroid function and can be beneficial for managing adrenal fatigue. ( Krishnamurthy et al, 2021)

Reduces Inflammation

Chronic inflammation is linked to many health issues, including heart disease. The anti-inflammatory compounds in bone broth can help lower inflammation levels, contributing to overall health. ( Alves et al, 2019)

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Ingredient Options for Bone Broth

Bones

For a rich and gelatinous broth, use a mix of bones. Beef bones like marrow bones, oxtail, and knuckles are great for deep flavor, while chicken bones—especially feet and wings—add plenty of collagen. Pork bones like spare ribs and neck bones work well too, and for a lighter option, fish bones and heads can be used.

Vegetables

Classic choices include onions, garlic, and celery, with carrots and parsnips adding sweetness. Keep onion skins on for a richer color, and add herbs like bay leaves, thyme, and parsley for extra depth.

Acids

Apple cider vinegar or lemon juice (about 1-2 tablespoons) is key to helping extract minerals from the bones, enhancing the nutritional value of your broth.

Seasonings

Season with sea salt or pink Himalayan salt, and add whole peppercorns for mild spice. You can also throw in a bit of ginger or turmeric for an anti-inflammatory boost, or even a strip of kombu (seaweed) for umami, especially in fish or chicken broths.

Water

Always use filtered water, adding just enough to cover the ingredients by a couple of inches.

Top Tips for Making Bone Broth

Making bone broth at home is straightforward, but these tips can help you get the most out of your ingredients and ensure the best flavor and nutrition:

• Choose Quality Bones: For a rich and flavorful broth, use a mix of bones like oxtail, marrow bones, and chicken feet. Grass-fed and organic options are best for maximizing the nutrient content.
• Add Vinegar or Lemon Juice: Don’t skip the vinegar or lemon juice! Adding 1-2 tablespoons helps draw out the minerals from the bones, enhancing the nutritional value of your broth.
• Cooking Time Matters: The longer you cook the broth, the more nutrients you’ll extract. For a pressure cooker, 90 minutes is ideal. If using a slow cooker or Dutch oven, simmer for at least 6 hours, and up to 48 hours for maximum gelatin extraction.
• Strain and Store Properly: After cooking, strain the broth through a fine sieve to remove any solids. Store it in the fridge for up to 5 days, or freeze in small containers for up to 3 months. This makes it easy to have a ready supply on hand.
• Use the Tallow: When the broth cools, a layer of fat (tallow) will form on top. You can scrape this off or keep it for cooking—it’s great for adding flavor to keto meals.
• Vegetable Choices: Use vegetables like carrots, celery, and onions to add depth to the broth. These are discarded after cooking, so the carb content remains low. Keeping the onion skin on helps give the broth a rich golden color.
• Reuse the Bones: You can reuse bones for a second batch of broth. Just freeze them after the first use, then add some fresh bones and repeat the process to get even more out of your ingredients.

Want more flavor? Roast the bones!

Why Roast? Roasting the bones before simmering them enhances the depth and richness of the broth. This step caramelizes the natural sugars in the bones and vegetables, adding a deeper, more complex flavor to your broth.

How to Roast: Spread the bones and any vegetables you’re using (like onions, carrots, and garlic) in a single layer on a baking sheet. Roast in the oven at 400°F (200°C) for about 25-30 minutes, or until the bones are browned and fragrant. You can flip the bones halfway through roasting to ensure they brown evenly.

Why should I use oxtail to make bone broth?

Oxtail is a game-changer for bone broth. It’s incredibly flavorful and rich in gelatin, which gives the broth a satisfying texture and extra nutritional benefits. While traditional bone broth often relies on beef marrow bones, I’ve found that oxtail adds a depth of flavor that’s hard to beat. Plus, using oxtail gives you more than just broth—you also get tender, delicious meat and tallow, which is perfect for cooking, much like ghee or lard.

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Cooking Methods

Whether you prefer a slow cooker, Dutch oven, pressure cooker, or Instant Pot, making bone broth at home is easy. Here’s how to do it with each method:

Making Bone Broth in a Slow Cooker

Using a slow cooker (crockpot) is a classic and hands-off way to make bone broth.

1. Prepare the Ingredients: Add your bones (like oxtail, marrow bones, or a mix) and vegetables (such as carrots, celery, and onion) to the slow cooker. Don’t forget to add 1-2 tablespoons of apple cider vinegar or lemon juice to help extract the minerals from the bones.
2. Add Water: Pour in enough water to cover the bones, but don’t fill more than three-quarters of the slow cooker’s capacity.
3. Cook Low and Slow: Set the slow cooker to low and cook for at least 12 hours. For the most nutrient-dense broth, you can cook it for up to 48 hours. If needed, skim off any foam that rises to the top during the cooking process.
4. Strain and Store: Once done, strain the broth through a fine-mesh sieve to remove solids. Let it cool, then store it in the fridge for up to 5 days or freeze in portions for up to 3 months.

Making Bone Broth in a Dutch Oven

A Dutch oven is another great option for making bone broth, giving you control over the simmering process.

1. Prepare the Ingredients: Place the bones, vegetables, vinegar or lemon juice, and seasonings into your Dutch oven.
2. Add Water: Add water to cover the ingredients, filling no more than two-thirds of the Dutch oven’s capacity.
3. Bring to a Simmer: Place the Dutch oven on the stovetop over medium heat. Once it begins to simmer, reduce the heat to low. Cover with the lid slightly ajar to allow some steam to escape.
4. Simmer for Hours: Let it simmer gently for at least 6 hours. For a richer broth, you can extend the cooking time up to 48 hours. Skim off any foam or fat that rises to the surface.
5. Strain and Store: Once done, strain the broth, cool, and store as needed.

Making Bone Broth in a Pressure Cooker

Using a pressure cooker is a quick way to make a rich, flavorful bone broth with minimal effort.

1. Prepare the Ingredients: Add your bones (such as oxtail, marrow bones, or a mix) and vegetables (like carrots, celery, and onion) to the pressure cooker. Add 1-2 tablespoons of apple cider vinegar or lemon juice to help extract minerals from the bones.
2. Add Water: Pour in water, filling the pressure cooker no more than two-thirds full to allow room for pressure to build.
3. Pressure Cook: Lock the lid in place and turn the heat to high. Once the cooker reaches high pressure (indicated by a gauge or by a small amount of vapor escaping through the valve in older models), reduce the heat to the lowest setting. Set the timer for 90 minutes and let it cook.
4. Release Pressure Naturally: When the cooking time is up, turn off the heat and let the pressure release naturally for about 10-15 minutes.
5. Strain and Store: Once the pressure has fully released, open the lid, strain the broth through a fine-mesh sieve, cool it, and store it in the fridge for up to 5 days or freeze in portions for up to 3 months.

Making Bone Broth in the Instant Pot

The Instant Pot is perfect if you’re short on time but still want a rich, flavorful bone broth.

1. Prepare the Ingredients: Add bones, vegetables, and vinegar or lemon juice to the Instant Pot.
2. Add Water: Pour in water, filling the Instant Pot no more than two-thirds full.
3. Pressure Cook: Secure the lid and select the “Manual” setting with the valve in a sealed position. Set the timer for 90 minutes on high pressure. Once the cooking cycle is complete, allow the pressure to release naturally, which takes about 10-15 minutes.
4. Strain and Store: Strain the broth, then let it cool before storing. The Instant Pot version can be kept in the fridge for up to 5 days or frozen for later use.

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Stock vs Broth: What is the Difference?

While stock and broth are similar, they have key differences:

Stock is typically made from bones (often with some meat still attached), along with vegetables and seasonings. The key to stock is that it’s simmered for several hours to extract gelatin from the collagen in the bones, which gives it a slightly thicker, more gelatinous texture when cooled. The primary purpose of stock is as a base for soups, sauces, and other dishes.

Broth, on the other hand, is made primarily from meat, such as boiling a whole chicken, often with bones included. It’s simmered for a shorter time, resulting in a lighter, more flavorful liquid that’s typically thinner than stock. Broth is usually seasoned and can be consumed on its own as a light soup.

Depending on the cooking method, cooking time, and ingredients, you can make either stock or broth, both of which can be used in cooking or enjoyed on their own.

Storage Tips

Proper storage is key to getting the most out of your homemade bone broth. Here’s how to keep it fresh and ready to use whenever you need it:

How should I store bone broth in the fridge?

Once cooled, transfer the bone broth to airtight containers or glass jars and store it in the fridge. It will stay fresh for up to 5 days. If a layer of fat (tallow) forms on top, you can either keep it there to seal in freshness or scrape it off and store it separately for cooking.

Can I freeze bone broth?

Absolutely! For easy storage, consider reducing the broth by simmering it until it’s concentrated to about a quarter of its original volume. This creates a thick, nutrient-dense broth that’s easy to freeze in ice cube trays. Once frozen, transfer the cubes to a freezer bag. You’ll only need a few cubes to add rich flavor to meals, and you can dilute it with water as needed. Concentrated broth can last up to 3 months in the freezer. These frozen portions are perfect for quickly adding flavor to recipes, deglazing pans, or even just enjoying a small, nutritious sip throughout the day.

What’s the best way to reheat bone broth?

Reheat bone broth gently on the stove over low heat or in the microwave in short bursts, stirring in between. If frozen, thaw it in the fridge overnight or use the microwave’s defrost setting.

What can I do with the tallow?

You can store the tallow separately in the fridge or freezer and use it just like ghee or lard in cooking. It will keep in the fridge for up to 3 months and in the freezer for up to 6 months.

Keep in mind that if you’re using mostly chicken bones, the fat layer may be quite runny. In this case, you can still use the liquid fat for cooking, or allow it to solidify in the fridge before scraping it off and storing it.

Can I Buy Bone Broth?

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 it's delicious, non-frozen and shelf stable. They also use grass-fed bones and organic ingredients. You can buy their bone broth online (affiliate link).

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How To Use Bone Broth

Bone broth is incredibly versatile and can be used in a variety of ways to enhance your meals and boost your nutrition. Here are some of the best ways to incorporate bone broth into your diet:

• Sip It Straight: Bone broth makes for a warm, comforting drink, especially on cold days or when you’re fasting, or when you just started following a low-carb diet as it will help you combat keto-flu and replenish electrolytes. Simply heat up a cup and sip it on its own, or add a pinch of sea salt, herbs, or spices like turmeric and black pepper for an extra flavor boost.
• Use It as a Soup Base: Replace store-bought broth with homemade bone broth in any soup recipe. It adds depth of flavor and additional nutrients. From chicken soup to hearty stews, bone broth elevates any soup or stew.
• Add to Sauces and Gravies: Bone broth is an excellent base for sauces and gravies. Use it to deglaze a pan after cooking meat, or reduce it down to make a rich, flavorful gravy. It can also be added to tomato sauces for extra richness.
• Cook Vegetables: Use bone broth instead of water when cooking vegetables, including cauliflower rice, green beans or broccoli. It infuses vegetables with flavor and adds extra nutrients.
• Substitute for Water in Recipes: In many recipes, you can swap water for bone broth to add extra flavor and nutrients. This works well in savory dishes like mashed cauliflower and casseroles.
• Nourishing Base for Fasting: If you’re practicing intermittent fasting or extended fasting, bone broth can be a great way to stay nourished and hydrated. It’s light on the stomach but packed with electrolytes and amino acids, making it ideal for sustaining energy and reducing hunger pangs.

Nutritional values (per cup, 240 ml/ 8 fl oz)