Bone broth is a mineral-rich keto-friendly food that provides plenty of health benefits. This nutrient-rich broth is surging in popularity in the health and fitness world with good reason. Check out these helpful tips for making and consuming bone broth.
1. Where to Source Bones
Saving money and getting good quality food are two worthy priorities. Saving leftover bones and carcasses from meals to cook broth instead of throwing them in the garbage can stretch your dollar. Collect the bones in a bag and store them in your freezer until you’re ready to start cooking.
Buying whole chickens and bone-in meats from farmers’ markets or your local grocery store or butcher are typically inexpensive, satiating, and tasty. Your local butcher might even give you some bones or chicken feet for free. Try to source grass-fed beef bones or pastured chicken for optimal nutrients and health benefits.
2. How to Store Your Broth
Cooking broth in large batches is easiest, but bone broth can usually only be stored in the refrigerator for up to five days. Freeze your broth in small containers or even a covered ice cube tray to help it last longer. Heat up individual servings as needed or throw a bone broth ice cube or two into your keto dishes to enhance the nutrient density of your diet.
3. Best Ways to Consume Your Broth
Different people like to consume bone broth in different ways. Most people recommend drinking 1 cup of broth per day to get the most health benefits. Some are better than none, so try to incorporate broth into your keto diet as much as you can.
Try This bone Broth Recipe: Simple Slow-Cooker Bone Broth Recipe
1 leek, sliced
1 tbsp fennel seeds
½ tbsp whole peppercorns
½ tsp thyme
½ tsp sage
½ tsp rosemary
3 tbsp apple cider vinegar
4 tsp salt
- Add the bones and vegetables. to the liner of a stock pot, slow cooker, or Instant Pot.
- Fill the pot with enough filtered water to reach the top.
- Stir in the seasonings.
- Cover with the lid and cook on low for at least 24 hours or for 2-3 days. Note: You may need to add more water to the slow cooker as the broth cooks to account for evaporation.
- Once the bone broth is done, strain out vegetables and bones using a strainer. Pour broth into mason jars for storage. Note: Don’t fill the broth to the top as you want to allow for expansion when cooled.
- Place the lid slightly ajar and let sit at room temperature to cool for several minutes before moving to the refrigerator.
- This broth can be kept in the refrigerator for up to 5 days or in the freezer for up to 6 months. An easy way to reheat your bone broth is to place back in a slow cooker or roasting pan, cook for 5 minutes on medium heat, and then reduce heat to low and cook for 20 to 30 minutes or until warm.
- Enjoy your keto broth by itself or use it as a soup base.
Have You Tried Making Bone Broth on Keto?
Share your favorite broth recipes with the keto community.
Steph Green is a writer, researcher, and singer/songwriter with a passion for all things wellness. In 2016, after four years of struggling with her own health problems and painful autoimmune disease, Steph developed a life-changing and extensive knowledge of keto, nutrition, and natural medicine. She continues on her healing journey and enjoys helping others along the way.