The Ultimate Homemade Beef Bone Broth Recipe for Keto & Fasting Success

Total Time: 13 hours 15 minutes

Yield: Approximately 20 cups

Diet: Gluten-Free

Bone broth isn’t just a culinary staple; it’s a powerhouse of nutrients that supports a ketogenic lifestyle and complements fasting practices perfectly. By making your own beef bone broth at home, you can maximize its health benefits, control the ingredients, and avoid preservatives often found in store-bought versions. Whether you’re managing your eating habits during fasting or starting a ketogenic diet, this recipe fits seamlessly into your plan.

Why Include Bone Broth in Your Keto and Fasting Journey?

Bone broth is a must-have for those embracing a keto lifestyle or intermittent fasting. Here’s why:

• Supports Fasting: Bone broth is one of the best beverages to consume during a fast. Its electrolytes help prevent dehydration, and its nutrients provide satiety without breaking your fast. (Learn more about fasting-friendly beverages in this guide.)
• Perfect for Keto Beginners: Starting a ketogenic diet can be challenging, but bone broth helps ease the transition by replenishing essential electrolytes and supporting gut health. Watch my video on how to start a ketogenic diet to dive deeper into this transformative lifestyle.
• Balances Eating Habits: During fasting, breaking your fast with a nutrient-dense, easily digestible meal like bone broth sets the stage for a healthier eating routine. (Explore tips for managing eating habits during fasting here.)

Ingredients

To make a batch of approximately 20 cups of rich, nutritious bone broth:

• 3 kg beef bones (a mix of marrow bones, meaty bones like oxtail, short ribs, or knucklebones)—ideally from grass-fed, free-range cattle.
• 4 carrots, chopped.
• 4 celery stalks, chopped.
• 2 medium onions, unpeeled, halved lengthwise, and quartered.
• 4 garlic cloves, unpeeled and smashed.
• 1 teaspoon sea salt.
• 1 teaspoon whole peppercorns.
• 2 bay leaves.
• 6 sprigs parsley.
• 60 ml apple cider vinegar.

Instructions

1. Preheat and Roast

Preheat your oven to 200°C (400°F).

• Arrange the beef bones, carrots, celery, onions, and garlic on a baking sheet.
• Roast for 30–45 minutes, turning once, until everything is browned and aromatic. Roasting deepens the flavor of your broth.

2. Transfer to Stockpot or Slow Cooker

Move the roasted bones and vegetables to a large stockpot or slow cooker.

3. Add Remaining Ingredients

• Add the sea salt, peppercorns, bay leaves, parsley, and apple cider vinegar.
• Fill the pot with water, covering the bones and vegetables by 2.5–5 cm (1–2 inches).

4. Bring to a Boil and Simmer

• Heat on high until boiling, then reduce to a very low simmer.
• For a slow cooker, set it to low.

5. Simmer for 12–24 Hours

• Let it simmer for at least 12 hours (up to 24 hours for maximum nutrition and flavor).
• Skim off foam or impurities during the first couple of hours. Add water as needed to keep everything submerged.

6. Strain the Broth

• Remove the bones and vegetables.
• Strain the liquid through a fine-mesh sieve into another large pot or bowl.

7. Cool and Store

• Allow the broth to cool to room temperature.
• Transfer to storage containers and refrigerate for up to 1 week or freeze for several months.

8. Serve and Enjoy

Reheat your broth as needed. Enjoy it on its own or as a base for soups, stews, and sauces.

Pro Tips for the Best Bone Broth

• Choose High-Quality Bones: Grass-fed and free-range bones yield the most nutrient-dense broth.
• Enhance Flavor: Customize your broth with herbs like rosemary, thyme, or ginger.
• Get That Gel: Include joint bones like knuckles or chicken feet for a broth that gels beautifully when cooled.

Integrating Bone Broth Into Your Keto and Fasting Routine

Bone broth isn’t just a recipe; it’s a lifestyle enhancer. Whether you’re fasting or diving into a ketogenic diet, bone broth serves as the perfect companion:

• For Fasting: Sip on bone broth during fasting windows to stay hydrated and curb hunger. Learn the do’s and don’ts of fasting beverages in this blog.
• For Keto Starters: Bone broth helps beginners overcome the “keto flu” by restoring lost electrolytes and boosting energy. Watch this video to kickstart your ketogenic journey.
• For Post-Fast Meals: Use bone broth as the foundation for light, nourishing meals after a fasting period. See my tips for managing eating habits during fasting here.

Let this versatile, nutrient-rich broth be your ally in health, flavor, and simplicity. Ready to elevate your wellness journey? Get started with this timeless recipe today!

Ready to Kickstart Your Keto Journey?

If you’re looking for more guidance with fasting and ketogenic nutrition, join my 7-Day Keto & Intermittent Fasting Trial! This personalized program is designed to help you:

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