7 Reasons To Include Bone Broth In Your Keto Diet + Recipe

7 Reasons To Include Bone Broth In Your Keto Diet + Recipe

Bone broth sounds a bit weird/icky to some people.

I know when I suggested it to my Mum when she started on keto, she did not look impressed!

Incorporating Keto Bone Broth into your weekly diet can carry huge health benefits, and it is oh so very keto friendly.

If you can’t handle the name, just call it soup.

After all, bone broth is what we’ve kind of been having for years without realising it – what do you think the most delicious stock is made from?

Whether it’s your grandma’s chicken soup or your favourite restaurant’s slow cooker stew, chances are it’s got a rich hearty broth as the base of it.

The best broth, whether keto or not, is the bone broth.

A couple of notes on the recipe below – this is just a basic recipe but you can really use whatever you have on hand.

My favourite is chicken bones after roasting a chicken, as the end result has that ‘grandmas chicken soup’ flavour to it and is so comforting on a cold day.

Last year I got a really terrible flu, the sort where you can barely get out of bed and certainly can’t cook.

I didn’t have much of an appetite but felt like I needed fuel and sustenance in my body. I was so tempted just to order non-keto food and feel sorry for myself.

I set up the slow cooker with some chicken bones, a few vegetables and had a cup of chicken broth every couple of hours for almost a week.

I swear I could feel this stuff making me better!

I also use the broth in cooking regularly as replacement for stock in my keto meals.

I pour the leftover broth into a silicone muffin tray and freeze them, and then put them into a ziplock bag so they are ready to grab and microwave whenever you need them.

Here’s 7 reasons why you should be having keto bone broth

keto bone broth

1. Digestive Healing

For a lot of people, keto can be a last resort to get digestive issues under control.

Many doctors have thought for a long time that our gut controls our health, and more and more studies are being completed that back this up.

It is the centre of everything that happens in our body, and is our ‘second brain’.

If you have had ongoing digestive issues, the natural gelatin and collagen in bone broth can help heal and seal your intestines, enabling them to more efficiently draw the nutrition out of your food.

2. Immune System Boost

Your grandma won’t be surprised by this, but bone broth has a heap of benefits for your immune system.

There is a reason why when we are sick, we crave chicken soup! Bone broth naturally contains amino acids, glutamine, glycine and lipids, all which are extremely useful for your body to fight off infections and produce white blood cells.

A Harvard study has connected bone broth to relief of symptoms for people suffering from auto-immune disorders – this is no placebo folks!

3. Better Sleep

Who doesn’t want better sleep? I know I sure do!

Bone broth naturally contains glycine which has been shown to help you sleep better and improve memory.

4. Healthier skin, teeth and hair

The natural collagen and gelatin in bone broth is incredibly important for our skin, teeth and hair.

Drinking this stuff every day if you can will give you luscious locks and long nails in no time.

I find my hair is glossier within a week of drinking delicious keto bone broth.

keto bone broth

5. Appetite control

Get home from work and starving?

Instead of raiding the fridge before dinner, a cup of warm broth will tide you over.

Similarly if you are fasting or regularly implement intermittent fasting into your diet, a cup of bone broth can be the perfect way to get you through when you are sick of tea, coffee and water.

It feels more substantial and will generally be between 50 and 70 calories per cup.

Plenty of people do keto bone broth fasts rather than water only fasts, as it can be a great way to keep your electrolytes up (see number 7!)

6. Those keto bone broth macros

Depending on the bones used, amount of water, how long it’s been simmering etc, bone broth will generally come in at around 70 calories per cup, with 4 – 6 grams of fat and 4 – 6 grams of protein – and essentially no carbs at all! Hello keto heaven!

 

7. All important electrolytes on keto

You may already know, but electrolytes are essential to your success on keto.

So often those who are stalling, holding weight, feeling awful or lacking energy are actually low on electrolytes.

These are made up of sodium, potassium and salt, and bone broth is naturally high in all 3! Add some extra salt to your broth if you are drinking it as is for an electrolyte power house.

 

Ok, so are you convinced why you should be including bone broth in your keto diet?

Try it, I beg of you, it’s amazing stuff and is really tasty to boot!

 

Here’s a basic recipe for you to try for Keto Bone Broth, after which you can start experimenting with whatever else you have on hand.

It will go gelatinous in the fridge, which is perfectly what you want. Heat it up again for perfect bone broth.

keto bone broth
5 from 5 votes
Print

Keto Bone Broth

Keto Bone Broth is life - so many health benefits, and perfect to have on hand for any recipe that calls for stock or broth. 

Prep Time 10 minutes
Servings 9

Ingredients

  • 1 kg soup bones These can be left over from a roast or soup bones from the supermarket
  • 3 carrots roughly chopped
  • 2 stalks celery roughly chopped
  • 1 onion roughly chopped
  • 5 cloves garlic peeled
  • 2 bay leaves
  • 2 tablespoons apple cider vinegar

Instructions

  1. If your bones are raw, roast in the oven at 200 degrees for 25 minutes. 

  2. Put all ingredients in a slow cooker and fill with water. 

  3. Simmer for at least 24 hours. You can keep this simmering all week, topping up with more water as required although it tastes best in the first 24 - 48 hours. 

  4. Once cooked through, you can strain and store in a plastic jug in the fridge, or otherwise pour into silicone muffin trays and freeze for future use. 

Recipe Notes

  1. I have not included nutritional information for this recipe, because you are not consuming the vegetables and only the broth. It is generally 70 calories per cup, with 4grams fat, 4 grams protein and no carbs. 
  2. Try this with whatever bones you have! I keep my roast chicken bones in the freezer until I have enough to make broth, rather than wasting them because there's not enough. 



9 thoughts on “7 Reasons To Include Bone Broth In Your Keto Diet + Recipe”

  • I have read on another site that you should blanch / simmer the bones for 20 mins before roasting to get rid of any impurities – any thoughts?

    • Hi Michelle, I haven’t heard that before! I guess it would depend on the quality of your bones, and wouldn’t hurt at all so would be worthwhile.

      • Thanks Rachel – wasn’t sure as I thought it might take away some of the goodness we’re trying to get out through slow cooking. P.S. – Love you website – it’s been so helpful especially as it’s Aussie 🙂

  • One suggestion here, I make bone broth at least twice a week, Whole foods sell marrow bones, chicken backs and chicken feet for a nominal cost (I know the feet are gross, but they really boost collagen.
    The other tip I have is Instant Pot, Can not recommend buying one enough if you are serious about making broth. All meat and veg into the oven to roast at 400 for 40 min, then all into the instant pot on soup mode, I do 3 hours on, and leave it on warm for at least 3 hours. Once you have this broth, you will never buy store broth again! it takes minutes and the broth is perfectly clear and delicious, once cooled it gels (sign of good collagen content!)!

    • Hi Deborah! The general rule of thumb is just enough water to just cover the bones – as in less than a cm above the top of the bones.

  • Hi Rachel,

    I am just starting the keto diet and looking at making this bone broth as it looks and sounds delish! I have read that carrots are not keto friendly, but seeing as you are not actually eating the carrot , will this affect ketosis at all?
    Hoping that question makes sense.
    Thank you 🙂

    • Hi Sarah, you are spot on that you aren’t actually eating the carrot so the carbs don’t affect the broth other than adding delicious flavour 🙂

Leave a Reply

Your email address will not be published.


1K Shares