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Keto Diet Basics

Keto Bone Broth: Everything You Want To Know

Published on: October 21, 2019

Keto Bone Broth: Everything You Want To Know


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.


Frequently Asked Questions

Is bone broth keto friendly?

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.

Does bone broth break a keto fast?

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.

How often should you drink bone broth?

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.

How much bone broth should i drink on keto?

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.


Is beef broth the same as bone broth?

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.

Is bone broth better than chicken 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.

Can you buy bone broth at the grocery store?

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.


What is the best powdered bone broth?

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.

How to make bone broth keto?

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.

Best Keto Recipes Using Bone 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.

1. Keto Broccoli Cheese Soup

A low-carb take on Panera's famous soup, this recipe calls for vegetable or chicken broth as the base and for extra creaminess.


2. Cauliflower Spinach Soup

Use chicken stock or bone broth as the base of this creamy and antioxidant-rich soup.

3. Keto Pork Chops with Mushrooms

Use bone broth or stock to make the mushroom topping in this flavorful and filling recipe.


4. Spicy Beef Ramen

Who says you can’t enjoy ramen on keto? Beef broth is the perfect base for this umami-rich meal.

5. Thai Beef Lettuce Wraps

A lovely lunch or dinner option bursting with Thai flavors.


6. Keto Chinese Pulled Pork

Pulled pork is best when prepared with some high-quality bone broth or other stock.

7. Keto Zuppa Toscana

This hearty Tuscan soup can be made with different types of broth, including beef, vegetable, and, of course, bone.


8. Keto White Chicken Chili

Although this recipe calls for stock cubes, you can use any type of broth, including bone broth in this spicy meal.

9. Pumpkin Chowder

There’s nothing more comforting than a bowl of pumpkin chowder made with bone broth on a cold fall day.


10. Keto Chicken Pot Pie

Chicken pot pie can be a great low-carb dish with the help of some flour substitutes and savory bone broth.

More Questions?

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.

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