Keto Bone Broth Recipe (Slow Cooker) (2024)

FAQs

Is bone broth OK on keto diet? ›

Bone broth is low in calories, high in fat, and virtually carb-less, making it an extremely keto-friendly food. High-quality bone broth is also rich in bioavailable nutrients, so consuming it can reduce the risk of malnourishment that can come from avoiding or limiting certain foods.

It's best to skim the fat, particularly if you're going to can it. The collagen and most of the flavor is in the broth itself and not the fat. What works best for me is to put the stockpot in the refrigerator overnight then just peel the fat layer off the top and throw it away.

I leave it going on the stove overnight or even when I'm out, since it is one the most minimal simmer. Alternatively, bone broth can also be made in a pressure cooker much more quickly, in 3-5 hours.

Bring to a boil, then reduce to a simmer and cover. Cook for at least 10-12 hours, or until reduced by 1/3 or 1/2, leaving you with 6-8 cups of bone broth. The more it reduces, the more intense the flavor becomes and the more collagen is extracted. We find 12 hours to be the perfect cook time.

How much bone broth should you drink a day on keto? Most people should be able to drink 2-3 cups of bone broth per day without the risk of being kicked out of ketosis. Make sure the bone broth you are drinking has zero carbs.

According to Baraghani, a good bone broth doesn't need much more than bones and a few choice aromatics, like onions, garlic, and black pepper. "Don't even get me started on carrots," he says, which add sweetness.

But another indispensable bone broth ingredient comes in the form of vinegar, typically apple cider vinegar. You need this, not only for its slight acidic bite, but also to help extract the collagen and nutrients from the bones which give bone broth its richness and depth of flavor.

Because of these issues above, it may cause adverse effects, such as anxiety, headaches, stomach issues, restlessness, low energy, mental exhaustion and concentration problems.

Canora cautions against overcooking your bone broth, which can actually seriously hamper the flavor. Once you go past the 16-hour mark or so, “you start breaking down the bone itself and it starts infusing a bad flavor to your broth,” he explains.

Can too much bone broth be bad? ›

While bone broth is generally considered safe to consume, there are some potential risks to be aware of. Lead contamination. Some studies show elevated levels of lead in bone broths, which can be harmful to health if consumed in large amounts.

Generally, doing a third (or more) use of the bones for broth will extract very little flavor, mostly only giving you a bit of the remaining gelatin. Any flavor that does still exist will also become increasingly unbalanced.

Traditional recipes recommend using bones rich in marrow and flavor, such as beef marrow bones, oxtails, beef feet or beef neck bones.

Just as when you're making stock for soups or stews, boiling will cause soluble proteins and rendered fat to emulsify into the cooking liquid. By simmering, you avoid emulsifying the fat and thus keep the stock clearer, and we found that the scum created simply settled to the bottom of the pot.

Add 1/4 cup apple cider vinegar to the pot and let sit at room temperature for 30 minutes to draw out minerals (and other good stuff) from the bones.

Bone broth contains 40 - 50 calories per cup; therefore, it will break your fast. However, just because bone broth breaks a fast doesn't mean it's a bad inclusion during intermittent fasting. Taking bone broth during intermittent fasting can help you enter a metabolic state known as ketosis.

Bone broth is a staple of the keto diet and the Primal lifestyle. It's easy to make, minimizes food waste, and contains many vitamins and nutrients, including calcium, vitamin A, and iron.

Does the bone broth diet work? The bone broth diet may help you lose weight most likely due to extreme calorie restriction on the fasting days, says Elizabeth Barnes, MS, a registered dietitian nutritionist and the owner of Weight Neutral Wellness. However, this is not sustainable in the long term.

If you had to choose between the two, chicken would be the preferable option for the keto diet plan because it contains 0 carbs and 1 gram of fat, which is what you're aiming for (fewer carbs and more fat). Chicken bone broth also fits well into the keto diet plan macro requirements with its 10 grams of protein.