Bone broth comes with a perfect balance of keto macros and is loaded with electrolytes, making it great for your keto diet.
But what exactly is bone broth?
Also called bone stock, bone broth is the savory liquid you get after simmering bones (chicken, beef, or pork) with or without meat, vegetables, and herbs in water. Most people use bone broth as a base for their soups, stews, and sauces, but some drink it as is.
Like most homemade food, bone broth needs time to prepare, sometimes up to 18 hours. Those who don’t have that much time to spare, there are ready-made and instant packs available. Good quality ones, however, should be nutritionally similar to homemade.
Below, we answer some common questions about bone broth.
Bone broth is keto-, low-carb-, and even paleo-friendly. It is mostly water and contains moderate amounts of protein, fat, and little to no carbs. Most broths also contain minerals and vitamins. However, the exact nutrient composition of broth varies greatly depending on the ingredients used.
Bone broth contains calories, so, yes, it will break your keto fast. A cup (240g) of canned broth from chicken, turkey, and beef bones has around 80 calories, most coming from protein but also carbs and fat.
There is no recommended daily limit for broth, so how much you should or shouldn’t drink depends on the nutrient composition of the broth and how that fits into your daily diet. But as a rule of thumb, one cup a day should be a safe limit for most.
If your goal with bone broth is to boost your protein, fat, and sodium intake, a cup to three daily should be enough. Again, this will largely depend on the type of broth, its nutrient content, and how that nutrient content fits your diet.
Bone broth is stock made from beef but also chicken, or pork bones, while beef broth is stock made from meaty beef soup bones like ribs or shanks. Beef broth contains less collagen and is more liquidy than bone broth.
Both come with their unique benefits. Bone broth is rich in gelatin, which is a good source of amino acids. Chicken broth has anti-inflammatory properties, which is why it’s so effective in easing cold and flu symptoms.
Yes, you can find it in liquid and powder form. Canned and frozen broths are also easy to find at almost any store, but also online. The best broths will contain a short list of simple ingredients like broth, salt, and spices.
The best powdered bone broth will have broth as the main ingredient. On most labels, the first three ingredients are what make up most of what you pay for. Great powdered bone should also have natural flavorings such as herbs and spices.
Most bone broth is already low-carb. But to really make your favorite bone broth keto, add a bit of MCT oil or powder. The combination of collagen, fat, and MCTs will help you stay in ketosis while reaping the benefits of broth.
Bone broth has many uses. Some drink it directly from a cup to replenish electrolytes, while others use it in cooking. Below are some of the best uses of bone broth on a keto diet.
A low-carb take on Panera's famous soup, this recipe calls for vegetable or chicken broth as the base and for extra creaminess.
Use chicken stock or bone broth as the base of this creamy and antioxidant-rich soup.
Use bone broth or stock to make the mushroom topping in this flavorful and filling recipe.
Who says you can’t enjoy ramen on keto? Beef broth is the perfect base for this umami-rich meal.
A lovely lunch or dinner option bursting with Thai flavors.
Pulled pork is best when prepared with some high-quality bone broth or other stock.
This hearty Tuscan soup can be made with different types of broth, including beef, vegetable, and, of course, bone.
Although this recipe calls for stock cubes, you can use any type of broth, including bone broth in this spicy meal.
There’s nothing more comforting than a bowl of pumpkin chowder made with bone broth on a cold fall day.
Chicken pot pie can be a great low-carb dish with the help of some flour substitutes and savory bone broth.
If you have more questions about bone broth, ask us in the comments section below.
Bone broth is a savory, healthy, and keto-friendly ingredient that can help boost your intake of electrolytes, easily digestible protein, and fluids. Bone broth is also a base for a great number of keto meals. Make your own bone broth at home for maximum benefits or purchase ready-made and instant versions when short of time. Keep your intake moderate and feel free to sip on bone broth whenever you need to replenish your fluids.