Keto Bone Broth Recipe (Slow Cooker) (2024)

FAQs

How much bone broth can I have on keto? ›

How much bone broth should you drink a day on keto? Most people should be able to drink 2-3 cups of bone broth per day without the risk of being kicked out of ketosis. Make sure the bone broth you are drinking has zero carbs.

There's a limit to how much flavor a given ingredient will impart—past that, extra time just turns everything to mush. Big beef or lamb bones can be cooked for up to eight hours, or overnight. Chicken bones are more like four to six. Veggies give up all their flavor in about an hour.

Bring to a boil, then reduce to a simmer and cover. Cook for at least 10-12 hours, or until reduced by 1/3 or 1/2, leaving you with 6-8 cups of bone broth. The more it reduces, the more intense the flavor becomes and the more collagen is extracted. We find 12 hours to be the perfect cook time.

Apple Cider Vinegar – 2 tablespoons of apple cider vinegar help break down the connective tissues and add acidity to the broth. Bay Leaves – 2 bay leaves head into the pot to give a boost to all of the developing flavors.

Bone broth fasting can be an effective method to jumpstart ketosis, especially if you've hit a plateau. It provides electrolytes, collagen, and essential nutrients without spiking insulin levels. However, it's essential to listen to your body and monitor your progress.

For example, on a bone broth diet plan, you may consume up to six cups of bone broth in a single day. On the other hand, if you're simply looking to ease joint pain or enhance muscle growth, just two or three cups per day may be enough.

However, do not add onions, carrots, celery or herbs to your initial pot of simmering bone broth. Instead, enjoy the pure, rich flavor that comes from just the bones, fat, connective tissue and any small amount of meat that may still be on the bones; it is not something that needs or wants amending.

You can tell if bone broth has gone bad for looking at it and smelling it. If you smell anything off or if there is mold growing on your broth then it most certainly is off. A lot of the time these two things are not present, and you are still concerned. In this case you should take a tiny sip and see how it tastes.

Traditional recipes recommend using bones rich in marrow and flavor, such as beef marrow bones, oxtails, beef feet or beef neck bones.

But another indispensable bone broth ingredient comes in the form of vinegar, typically apple cider vinegar. You need this, not only for its slight acidic bite, but also to help extract the collagen and nutrients from the bones which give bone broth its richness and depth of flavor.

Do you simmer bone broth with lid on or off? ›

Bring to a gentle boil over medium heat, but do not put the lid on. Reduce to a simmer and continue cooking for 12-24 hours. (I cooked for 20 hours) Add more water as needed to keep the bones covered. If leaving unattended for any length of time, cover the pot so to limit evaporation.

Remember: bone broth that doesn't gel is still good for you! It probably even has some gelatin in it, just not enough to give it that jiggly texture. But if you want broth you can cool and then cut with a knife, try: Adding more collagen-rich animal parts, like skin, feet, and joints.

Add a generous splash of apple cider vinegar to help with the process. You can also use organic red wine vinegar in beef or lamb bone broths that give it a great flavour. Neither of these on hand? Any vinegar will do the trick but the ones I've mentioned are more healthful.

The truth is, even if your broth doesn't gel, a traditionally slow-cooked broth will still be full of the important minerals and amino acids (like calcium, magnesium, collagen, chondroitin sulphates and glucosamine) necessary to prevent wrinkles, eliminate cellulite, ease digestion, and heal arthritis.

Emulsification of fats: Just like how water and oil can emulsify into an opaque mayonnaise, fats from meat or bones can emulsify into the water of your stock, making it cloudy. The culprit? Boiling. Fats in your stock emulsify with the water when the stock boils.

Bone broth contains 40 - 50 calories per cup; therefore, it will break your fast. However, just because bone broth breaks a fast doesn't mean it's a bad inclusion during intermittent fasting. Taking bone broth during intermittent fasting can help you enter a metabolic state known as ketosis.

Thankfully, the collagen and amino acids in bone broth are incredibly beneficial for joint aches and pains. While everyone is different, we've seen customers rave about joint pain disappearing with regular bone broth consumption. To see benefits for joints and cartilage, we suggest drinking 2-4 cups of broth per day.

There's really no such thing as too much bone broth, but you can tailor your bone broth consumption for your specific health goals. For muscle gain and weight loss drink 2-6 cups daily. For gut health, try at least 2 cups of bone broth each day. For skin conditions and/or joint health, drink 2-4 cups per day.

The Bone Broth Diet blends a low-carb, paleo diet with intermittent fasting. It claims to help you “lose up to 15 pounds, 4 inches, and your wrinkles — in just 21 days.” However, these results are based on unpublished research.