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Keto Bone Broth

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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".

Why Is Bone Broth 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)
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How To Make The Best Homemade Bone Broth

  • To make bone broth, you can use a pressure cooker, a Dutch oven or a slow cooker
  • Time to prepare depends on cooking method
  • 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.
  • Nutrition facts of this recipe are estimated based on comparison of similar products. Protein content varies and depends on several factors such as type of bones used and cooking time. Carbs from root vegetables, which are discarded, are only partially included. The same rule applies to oxtail - the meaty parts are not included in the nutrition facts - and to fat, most of which is scraped off the broth when chilled.
  • 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.

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 (disclosure: affiliate link).

Hands-on Overall

Serving size cup/ 240 ml

Allergy information for Keto Bone Broth

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
Low FODMAP
Download Recipe

Nutritional values (per serving, cup/ 240 ml)

Net carbs0.7 grams
Protein3.6 grams
Fat6 grams
Calories72 kcal

Calories from carbs 4%, protein 20%, fat 76%

Total carbs1 gramsFiber0.2 gramsSugars0 gramsSaturated fat3 gramsSodium1,104 mg(48% RDA)Magnesium120 mg(30% RDA)Potassium528 mg(26% EMR)

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 sea salt or pink Himalayan salt
  • 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

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.
  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 layer was quite runny. You can still use it for cooking or discard.
    Keto Bone Broth
  3. Add 8-10 cups of water or up to about two thirds 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.
  4. Add salt, preferably pink Himalayan rock salt. Adding vinegar to bone broth helps release the gelatin and minerals from the bones, and 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. When done, let the pressure release naturally for about 10-15 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 tongs 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. 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
  6. 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
  7. Use the broth immediately or place in the fridge overnight. Keto Bone Broth
  8. Once chilled, the bone broth will transform into 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

How To Make Bone Broth in the Instant Pot or 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

Ingredient nutritional breakdown (per serving, cup/ 240 ml)

Net carbsProteinFatCalories
Keto bone broth
0.7 g3.6 g6 g72 kcal
Total per serving, cup/ 240 ml
0.7 g3.6 g6 g72 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (201)

I couldn't get it to gel after putting it in the fridge.  Any reason why it wouldn't?

Reply

Hi Adrian, that will depend on the bones you use. The more collagen it has the more it will gel. Chicken feet, cartilage and oxtail are extremely rich in collagen - if you include these it will gel more.

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Would you recommend using Beef Feet aka Cow's Feet?
Thanks!

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Hi Nouldy, I've actually never tried these! Let me know if you do 😊

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I did try the beef feet and it was absolutely delicious! The broth turned out very gelatinous after cooling and the "meat" I got from the bones was actually pure gelatin. I will for sure make it again and again!

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Thanks for the tip, I'll get some from my butcher next time!

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There seems to be a lot of good reasons to buy an instant pot . Which one is the better one ? I have been putting it off because of having another kitchen appliances . haha!

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I have the 6 Litre 7-in-one Instant Pot but I know there are some newer models. I'm happy with the one I have and use it a lot.

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Looking forward to making your recipes

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I love how you include so many details and options.  After I obtain the psyllium husks or powder, I will make the bread.  If it works out, it will fill many gaps in my Keto diet.  I have lost 30 lbs  but I am not in ketosis.

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Thank you Donald, I hope the bread goes well!

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Do I have to strain the broth after it's done? Isn't the fat good? Wont straining it make the broth lose the nutrients and such?

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It's totally up to you if you want to keep the fat layer. I prefer to remove mine. Sometimes I use the fat I remove from the top for cooking. Most of the nutrients are in the broth - not in the fatty layer.

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thank you

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Can you use a ham bone for the Keto bone broth

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Yes you can, it will add great flavour 😊

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how are you determining the macronutrient information of the actual bones themselves? Before finding this article I placed a variety of grey ingredients into my instant pot including a variety of Bones (beef shin, chicken, and pork rib bones) with no meat. I'm trying to determine the nutritional information of the bones to plug into either chronometer or carb manager and have run into brick walls.

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I'm afraid no app or food database can do that, not even our ketodietapp.com/ and we do pay attention to accuracy so we won't list just any ingredient.
There isn't a way simply because there are ingredients that are always "wasted". What I did is that I checked several similar products and then used estimated values based on these. The values will vary for batches, especially when it comes to protein. The only way to know is to literally test the batch in a lab 😊

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Just found your blog and after a very quick scan I am super impressed!
Cannot wait to try out your recipes! Thank you xx

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Thank you Magda!

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How do you know how much electrolytes (and the other things you mentioned ) in a day?  I want to do this Keto Diet for healthy reasons and to loose weight but I’m so confused. Every day I read something else that I should be doing or making or taking. I even spent the $30.00 for a menu plan bought all this stuff only to find out its for a 2000 calorie diet and I’m only suppose to be on 1272 !!!!! Any advice?

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Hi Gail, here's all about magnesium and potassium:
The Importance of Magnesium in Low-Carb Diets
The Importance of Potassium in Low-Carb Diets
Also check out these:
Complete Guide to Magnesium Supplementation
Top 10 Low-Carb and Keto Foods High in Electrolytes
As for your "ideal" energy intake, please keep in mind that our macro calculator (KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet) will only give you an idea of what you should be aiming for - it doesn't mean that this is exactly what will work for you. If you just started following the diet, if may feel overwhelming but it will get easier. The best way to follow a low-carb diet is to eat to satiety: eat if you are hungry and stop eating when you feel full.

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Thank you.  

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Thank you for this amazing recipe. Just 1 quick question. Im doing my beef bone broth on a normal stove/oven. Does the bones need to cook for a whole 48 hours right through the night or can I switch the oven of tonight before bedtime and on when we get up in the morning? X

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You can cook it for 8 hours or up to 12 hours. I wouldn't cook it for longer than that and I wouldn't leave it cooking overnight (safety). One boiling (bring to a boil over a high heat), reduce to low and keep it at low and make sure that there is enough water. The temperature is always higher when cooking on the stove/oven so 48 hours of cooking won't be necessary.

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curious to know: what happen if I crush some joint support supplement such as chondroitin sulfate and cook with the broth. Would it increase the benefit instead of just the bone broth?

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I don't think it would, I would just take it separately 😊

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Enjoyed your site. Will choose app. Where can I read to determine # collagen grams  in bone broth and chicken skin broth?  Have searched without success. Your protein gram count was helpful. I make my own broths but need to determine gram count for nutritional information. Thx

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It's hard to estimate this and can vary in each batch you make because it depends on what you use to make the bone broth, but also on the cooking time, temperature, etc.

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Are there any modifications if I am using bone broth from a carton? I am using an Instant Pot.

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I'm not sure I understand. Are you referring to recipes using bone broth? In that case no modifications needed.

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Is there any way to make a easy chicken or beef broth with the bullion cubes? I'm sure it wouldn't be as good but isn't that the way to make it pretty quick for chicken or beef cubes? Thank you sorry if that's a crazy question

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I think there are some pretty good products these days that don't contain any nasties and work well in recipes. These can be concentrated stocks or even powdered bone broth. I believe the way to use them is to add them directly in recipes diluted in water.

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Hi! Is it safe to drink the tallow while the broth is warm?
I am making this recipe to break a water fast of 10 days and starting keto for the first time in my life!
So I know I have to be careful with how I break the fast after 10 days but I also want to eat something that will help me stay in ketosis and help my body adapt to fat... without making me sick as much as possible!
Or should I freeze it and remove the tallow and reheat the rest?
Thanks so much!! 😊

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I'd avoid drinking the tallow because that can cause some GI distress, especially after a water-only fast. Please, make sure to consult your doctor before attempting prolonged fasting.

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I just made this in my pressure cooker , Oh Man it turned out great , so tasty , I only used soup bones (beef) and I had some course sea salt ,not the pink salt . I don't know it will get jelled like yours it is still warm right now , but don't care it is so good , I am already thinking up ways to use it . Thank You for the recipe !! I am on a group for low carb eaters , on myfittnespal.com , I gave them your blog link !!

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Thank you so much Tammy!

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Thanks so much for this recipe for bone broth. It looks delicious, and also pretty simple to make. I just have a quick question about the tallow. There is so much of it on top. I see that you scraped off all of it and was just wondering what, if anything, it's good for? Does it just taste like fat? Do you use it for anything?  Thanks for your reply!

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Hi Amy I use it for cooking, just like I use ghee or coconut oil but you don't have to use it, you can discard it. What you see in this batch also has lots of chicken fat (that's why it's yellow and does not solidify the same way tallow does. I usually discard that but when I make a batch with just beef bones I use the tallow for cooking.

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is the 3gm of fat calculated on scraping the fat off? or leaving it i normally scrape all fat off bone broth (dont like it)

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That is correct, it is calculated after you scrape the fat off. There will still be some fat left and that is why I listed fat in nutrition facts. It is an estimate (average) and will vary in different batches. Both protein and fat content will vary in every batch and also depends on the cooking time (different amount of fat and extracted collagen). I hope this helps!

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Hi, I'm picking up some beef bone from a local farm later today but I suspect they may be too bog for my slow cooker.  I have a large metal pot which I've used before to make large quantities of soup on the hob, do you think this will be OK?
Thanks!

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Absolutely! Just make sure to use plenty of water and once it starts boiling, reduce the heat to minimum. Don't forget to check every now and then to see if you still have enough water. I hope this helps!

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Hi I was wondering if you could tell me of the servings are when the broth is chilled and do you add warm water to it to melt it?

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Hi Leslie, the total number of servings depends on the level of evaporation - in my experience every single batch is different (6 to 8 cups). I just heat it up on the stove or microwave it for a few seconds (no water added). Or you can add it directly to the dish you are making (no melting needed). I hope this helps!

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Hello,
I am a new Ketoer.  I have an instant pot and I purchased some ox tail.  Can I ask what you do with the tallow on top of the finished broth?  Do I remove it from the broth?  Is this the tallow that is good to use in a frying pan?  Thank you.

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Yes, I remove that. The fat layer on top can be used for cooking just like ghee or lard. The fat on the photos here is a combination of schmalz (chicken fat) and tallow (beef fat) so it is slightly different (more runny and yellow). I pour the stock in a container, let it chill in the fridge and then scrape off the fat as it solidifies (the next day). It's better to do that otherwise the bone broth will be too oily.

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Thanks!
I just made oxtail bone broth. I chilled it, then skimmed off the fat. You say to use it like ghee. I'm not sure that would taste good...I'll try it I guess.
After making the broth and straining and skimming of the fat, I added some red wine and lots of sliced onions. Delicious!

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I think that nothing tastes as good as ghee! This is closer to tallow. Give it a go and see if you like it 😊

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What are the exact settings to use for the Bone Broth recipe for an Instant pot?

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Hi Shannon, I use the "Stew/Meat" setting, lid sealed, or "Manual", high-pressure and 45 minutes.

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Can you please explain the brown sediment that settles at the bottom. Do i need to get rid of it?

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Hi Penny, the scum on the bottom and also top (foam) when cooking meat is just denatured protein, it's nothing to worry about. It may make your broth cloudy but that's about it. You can remove it but it's just aesthetic.

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I'm wondering why you peel the veggies? I always only wash mine, break instead of cut whenever I can and leave the skins or peels on,especially onions, garlic and carrots.
My dad is a chef and I was raised to keep the skins in my diet as much as possible.
Am I missing something??
Thank you for the info. It sounds like I may have been mis.informed.

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Hi Amy, I do it to avoid any bitter aftertaste that unpeeled veggies like carrots may have although it wouldn't make much of a difference with this amount in the stock. You can leave it and it won't make a difference.

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