Did you know that bone broth can be an immensely valuable addition to the keto diet? In this post, I lay out five reasons why you should drink bone broth on the keto diet plus an easy way to consume keto bone broth that doesn’t require hours in the kitchen!
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Bone broth. Until recently, that’s the name for one of those things I filed under “good things I should do/eat if I had an extra 10 hours in the day.”
Keto Bone Broth
If you’re like me (and I’m sure you are), life is crazy-busy and it’s tough to find the time to do all of those “extras,” even if the extras can be beneficial. That’s why all of the recipes I post on Forget Sugar Friday are relatively simple — I don’t have a lot of time to be in the kitchen, and I’ve found that most of my readers don’t either.
But… bone broth is really, really good for us, especially when on the keto diet. It’s full of so much goodness that incorporating it into our diets can be really beneficial. How beneficial? In this post, I’m going to lay out the what (what IS bone broth?!), the whys (why bone broth is good for us)… and then I’ll get to the how. (The “how” being how I finally easily implemented it into my diet and how you can too!)
Best Keto Bone Broth
The Basics: Let’s dive into a few important points about bone broth on keto.
Is Bone Broth Keto?
Yes! Both beef and chicken can be eaten on the keto diet.
What is Bone Broth?
Bone broth is what you get when you roast and then simmer animal bones (commonly chicken or cow) for many hours. You strain the bones and are left with a nutrient-dense broth, aka bone broth.
Reason #1: Keto broth contains electrolytes (which can help mitigate the “keto flu”!).
Keto bone broth naturally contains electrolytes, which are especially important to consume on the keto diet because the keto diet cuts out two big sources of natural electrolytes: starchy vegetables and fruit. In fact, this imbalance of electrolytes is a big cause of the dreaded “keto flu.”
By consuming bone broth, you take in a natural source of all four important electrolytes: potassium, magnesium, sodium, and calcium.
Reason #2: Bone broth is rich in collagen.
Because of the way bone broth is made, the collagen is released from the bones, joints, and ligaments and into the broth itself. When you consume bone broth, you consume a natural, bio-available form of collagen.
There are actually different types of collagen, and the type of collagen you consume will depend on the type of bone broth. Chicken and turkey bone broth contain mostly type II collagen, which is good for joint health, and beef bone broth contains mostly type I collagen, which is good for skin health.
Reason #3: Keto bone broth recipe is low in carbs.
As long as you consume the right kind of bone broth (I’ll get to that in a moment), a serving of bone broth typically contains between 0 and 2 grams of carbs. It’s an easy food to fit into the keto diet without increasing your carb intake.
Reason #4: Bone broth on keto has a moderate amount of protein.
Again, as long as you consume the right kind of bone broth, bone broth has a moderate amount of protein. While too much protein on a keto diet can knock you out of ketosis, the right bone broth has only about 10 grams of protein per serving. It packs enough protein to keep you satisfied without being too much.
Reason #5: Bone broth for keto can help you sleep.
A reduction in carbs can cause some people to struggle with insomnia. Bone broth is rich in glycine, which has been shown to help improve sleep quality.
sources: Kettle & Fire and Wiley
How to Easily Consume Keto Bone Broth (aka How I Finally Started Consuming Bone Broth)
So, bone broth = good, but how do we consume it if we don’t have the time or patience to make it? I should point out here that bone broth needs to simmer between 8 and 24 hours (the longer, the better). Oh, and even “easy” bone broth recipes have at least six or seven steps. Who has time for that?!
Thankfully, there is a better way!
Kettle and Fire Keto Soup
I recently heard about a bone broth company called Kettle & Fire that sounded fantastic, but I immediately headed to their website to make sure they were going to fit my requirements. Kettle and Fire Keto Soup is exactly what we were looking for!
- They had to use organic, grass-fed animals to create their bone broth. I try to eat organic, grass-fed meat whenever possible, so I wanted my bone broth to be the same. Kettle & Fire does.
- The product had to be easy to store. I don’t have tons of extra fridge and freezer space, so I didn’t want to buy something that had to be chilled. Kettle & Fire uses a particular packaging process that allows their bone broth to be stored in cartons at room temperature.
- The product had to be free of preservatives. I wanted only bone broth and spices. Kettle & Fire is preservative-free.
- They had to simmer their bone broth for a long time. I didn’t want to purchase a bone broth that had been simmered for only a short period of time, reducing the nutrient benefit. Kettle & Fire simmers their bone broth for 10-20+ hours, plus they simmer it with apple cider vinegar which helps extract maximum nutrient value.
Needless to say, Kettle & Fire won me over! Plus (and probably most important), the flavor profile is great. I’ve tried their chicken bone broth, mushroom chicken broth, and beef bone broth, and I love the combination of spices they use in all three. My favorite way to drink their broth is as a soup, mixed with sauteed ground beef and mushrooms.
More Keto Soups
You can use keto bone broth in each of these keto soup recipes and make them even healthier!
On this site, you will find keto, low carb, gluten-free, and healthy recipes that don’t sacrifice flavor. 🍰 Thanks for visiting!
This article about Keto bone broth is very informative. I had no idea of the health benefits of bone broth. Now that I know that the broth has all four important electrolytes: potassium, magnesium, sodium, and calcium, I am adding it to my diet. I received my order of the classic beef broth from Kettle & Fire last week (thanks for your 15% off coupon). I warm up a mug of the broth mid-afternoon and not only does it taste good but it also helps me keep my cravings under control until dinner.