Aussie Keto Queen

7 Benefits of Bone Broth On Keto + Recipe

7 Benefits of Bone Broth On Keto + Recipe

Should you include Chicken Bone Broth in your Keto Diet? This is a common question and knowing how to drink bone broth on Keto can be the key to unlocking some amazing benefits. What’s even better is that the benefits of bone broth on Keto are easy to get, it’s cheap or even free to make and lasts forever in the fridge!

Below I’ll take you through:

  • The 7 Benefits of bone broth on Keto
  • How to drink bone broth on Keto
  • How much bone broth to drink Keto
  • Does bone broth kick you out of ketosis
  • Does Keto chicken bone broth affect fasting
  • How to make bone broth
  • So many more FAQ about drinking bone broth on Keto!

Does Bone Broth Taste Good?

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?

A warming bowl of Chicken soup, showing the benefits of Bone broth on Keto. Chicken Bone Broth is delicious and a cornerstone of optimal health on the Keto diet

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 bone broth.

Drinking Bone Broth When Sick

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 the amazing nutrients in the bone broth working to make me better!

A person laying on the couch, covered with a blanket while they recover from a cold. Using Keto Bone broth to support your recovery can be key to getting back on track sooner! The benefits of bone broth are huge.

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.

Below you’ll see there’s so many reasons why we reach for the comfort of soup and especially chicken bone broth when sick – it’s what our bodies need to recover.

What are the benefits of Bone Broth on Keto?

7 Benefits of Bone Broth On Keto + Recipe by Aussie Keto Queen. Keto Bone Broth is life – so many health benefits, and perfect to have on hand for any recipe that calls for stock or broth.

1. Bone Broth Promotes 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. You can read some of the latest evidence here on what Gut Health is and why is it important.

One thing we know for sure: our gut health is the centre of everything that happens in our body, and is our ‘second brain’, creating important hormones to help us feel well.

A woman holding her bare stomach, thinking about the effect of bone broth on her gut health. Bone Broth on keto has fantastic benefits that should be considered for everyone wanting to optimise their health.

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.

Some of the symptoms of gut health issues include abdominal pain, bloating, loose stools, constipation, heartburn, nausea or vomiting.

When these issues persist and aren’t connected to a one off bad meal or stomach bug, it’s time to consider your gut health and work to improve it.

2. Immune System Recovery through Bone Broth

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.

Connected to the above benefit – when you have a healthy gut, you have a stronger immune system.

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

You may have also heard of inflammation and how Keto can helpt. Many people swear by a clean keto diet, focusing on reducing inflammation.

I always through inflammation was just what happened when I twisted my ankle and it became swollen and sore.

Sure this is one type of inflammation, but inflammation can happen throughout our bodies and especially in our gut.

Inflammation can appear in so many ways: from bloat, gas or heartburn, through to swollen or sore joints or even uneven skin tone.

From the above article:

“Inflammation has many causes and all kinds of negative effects on your body’s health. Specifically, in relation to digestion, inflammation is frequently caused when undigested particles of food seep through openings in a weakened intestinal lining, entering the bloodstream.”

collegian.csufresno.edu/2020/03/can-bone-broth-boost-the-immune-system/#.YTvoItMzYlI(opens in a new tab)

Bone broth on Keto helps your gut recover, therefore reducing inflammation and your improving overall immune system.

4 different coloured and shaped pills in a row, but you don't need them to help with inflammation if you incorporate bone broth into your keto diet.

So instead of taking more pain relief, more ant-acids, more anything, try some bone broth first.

3. Bone Broth for Better Sleep

The evidence is clear: your sleep affects your weight loss, immune system and overall health.

Researchers have found that cutting back on your sleep, even for 14 days, reduces your ability to lose weight by up to 55%.

We all know we don’t feel ourselves without enough sleep, and bone broth can help.

Many people don’t sleep as well in the initial few weeks of Keto as our bodies adjust, so drinking bone broth on Keto can improve your sleep.

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

A woman sleeping soundly is shown, with improved sleep being a key benefit of bone broth on your keto diet. Bone Broth can help you relax, fall asleep faster and improve the overall quality of your sleep - essential for weight loss.

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

Glycine is magical for sleep: it improves your circulation, help you relax, help you fall asleep quicker and improve the overall quality of your sleep.

Just from sipping on some delicious Keto bone broth! I’m in!

4. Bone Broth benefits for Healthier skin, teeth and hair

We already know bone broth heals our gut and helps us sleep – both great ways to strengthen our skin, teeth and hair.

Bone broth is packing one extra punch – collagen and gelatin!

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

Firstly, collagen helps with hydration which is one of the keys to healthy skin. The amino acids in bone broth also help our bodies produce more of our own collagen – the magic stuff that is the secret to anti-aging!

Drinking Chicken Bone Broth every day if you can will give you luscious locks and long nails in no time.

A beautiful woman with healthy hair, skin and nails is smiling, enjoying the benefits of bone broth on a keto diet. The collagen in bone broth makes it an amazing boost for your overall appearance.

I find my hair is glossier, my nails don’t break as often and my skin is glowing within a week of drinking delicious keto bone broth.

You can stop buying expensive face creams and hair masks and drink all natural keto bone broth instead, for a fraction of the cost.

5. Bone Broth Reduces Appetite

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.

keto bone broth

Integrating bone broth into your fasting schedule is the perfect way.

You can read about the different types of fasting on Keto here.

I also drink bone broth with my Keto lunch if it is on the lighter side like a salad.

The warm richness, protein and fat in bone broth makes the meal more substantial and can keep you going all afternoon, without the heavy feeling if I eat a bigger meal for lunch.

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 benefit 7!)

6. Macros of Keto Bone Broth

If you’ve been on Keto for a while, you know the macros are important. We want carbs as low as we can, enough protein to protect our muscle mass and fats help keep us full.

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.

3 different coloured bone broths surrounded by their vegetables and ingredients. The benefits of chicken bone broth are amazing, and perfectly complement a Keto diet.

The bone broth macros are around 4 – 6 grams of fat and 4 – 6 grams of protein per cup – and essentially no carbs at all!

Bone broth is the perfect Keto drink, supporting our macros and keeping our carbs low.

7. Electrolytes in Bone Broth for Keto

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

Electrolytes are the key to avoiding Keto Flu!

If you are stalling, holding weight, feeling awful or lacking energy an electrolyte boost from bone broth may be exactly what you need, and it’s easy to test.

Electrolytes 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 like to up the sodium even higher.

Frequently Asked Questions about Keto Bone Broth

Above are 7 of the important benefits

Q: Is Bone Broth Keto Friendly?

A: It sure is! The macros will be around 4 – 6 grams of fat and 4-6 grams of protein per cup, and carbs so low they don’t register.

Q: How often should you drink bone broth on Keto?

A: For best results, we suggest drinking a cup of bone broth every day. It is reasonably low calorie and very low carb so fits into a Keto diet perfectly. If you’re just getting used to it, every few days or once a week is a great place to start until it becomes part of your daily routine.

Q: How Much Bone Broth Should you Drink Daily on Keto?

A: We recommend 1 – 2 cups (250ml – 500ml) per day combined with a balanced keto diet and keeping an eye on your sodium. One down side of drinking it all the time is that you can get a bit sick of it! Have a break every now and then to continue to savour and enjoy the flavour.

Q: Why should you NOT drink bone broth?

A: There aren’t many reasons to not drink bone broth. The only thing to be aware of is the quality of your ingredients – the healthier the animal and the vegetables you put in, the higher the nutritional benefit. If you have high blood pressure, you should also be aware of sodium so consult with your doctor if you fall in this category.

Q: Is A Bone Broth Fast a good idea?

A: There are many studies into the benefits of intermittent fasting and potentially extended fasting as well, and bone broth can support both. Bone broth can reduce hunger and provide important electrolytes to support your fasting. If you are considering an extended fast using only bone broth and water, be sure to consult with your doctor first.

Q: Can you make chicken bone broth in the pressure cooker / instant pot?

A: Yes! The key to getting the benefits from Keto Bone Broth is cooking the bones long enough that they break down and release their nutrients. This can be achieved in the instant pot by cooking it for 3 – 4 hours for poultry and 4 – 6 hours for thicker bones. You will know it’s ready when the bones easily crumble.

Q: Why do you have to cook bone broth so long?

A: The key to getting the benefits from Keto Bone Broth is cooking the bones long enough that they break down and release their nutrients. If you are using the slow cooker, this can take quite some time – usually 12 – 24 hours.

Q: Is Store Bought Bone Broth Ok?

A: The market has been flooded with packaged or concentrated bone broths. Some are fantastic with all natural ingredients and high quality bones, others not so much. The price is usually a good indicator – quality bone broth powders and concentrates are expensive to buy but goes a long way. It’s so cheap or even free to buy your own if you are roasting a chicken anyway!

I’m in! How Do I make Keto Chicken Bone Broth?

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.

Welcome to the club of energy, health and radiance all thanks to chicken bone broth.

Below you’ll find my favourite recipe for Keto 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 or when the first signs of a cold set in.

7 Reasons To Include Bone Broth In Your Keto Diet + Recipe. Keto Bone Broth is life - so many health benefits, and perfect to have on hand for any recipe that calls for stock or broth. By Aussie Keto Queen

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. 

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[…] Bone broth is a great way to get it in, click here for more info.  […]

Michelle

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?

Michelle

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 🙂

Jeffrey Weaver

5 stars
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!)!

Deborah

I have one of the largest slow cookers so how do I work out quantities of ingredients to water ratio with this recipe please ?

Sarah

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 🙂

[…] 7 reasons to include bone broth in your keto diet […]

Jeff Schlueter

In order to keep it simmering, do you set the slow cooker to low or high?

[…] You can read all about the wonders of bone broth in my post here, 7 Reasons To Include Bone Broth in your Keto Diet + Recipe […]

[…] Not too keen on salty food? Bone broth is an amazing way to get it in. Check out my article and recipe here. […]

Barry

Hi Rachel,
Thanks for the recipe. Before I saw it i just threw the bones in a pot and covered with cold water, brought it to boil then simmered.
I missed the oven part. Can i ask why the oven is necessary?

[…] stock or broth whenever possible. Read about the benefits of making your own in my post, 7 Reasons to Include Bone Broth in your Keto Diet. It takes the flavour to the next level compared to the store bought […]

Mari

We can’t eat chicken – do you have a beef bone broth recipe? Any particular types of bones that I should use? I would really like to make this!

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