Looking for a chicken bone broth recipe keto – style? If you’ve ever wanted to take a crack at making your own Chicken Bone Broth, now is the time.
Page 53 of The Leaky Gut Meal Plan: 4 Weeks to Detox and Improve Digestive Health contains this recipe.
I am giving it to you today to prove that even though you can (and sometimes maybe even should) just buy the best packaged bone broth HERE, I still believe in usually making your own homemade bone broth.
Newbie: The First Time I Made Chicken Bone Broth
Chicken Bone Broth was the first broth I ever made in 2009. Yes, a long time ago!
The night before, I actually felt nervous. So I know how you’re feeling; timid and unsure of your broth skills.
Anyways, back then, the way I did it was to slow-cook a whole chicken in a slow cooker, and then subsequently make broth.
If you’re desiring a whole chicken out of the process, I offer a FREE guide how to do it HERE.
So, I took this challenge by the reigns. I followed through with the process, and had some great slow-and-go, organic meat then delicious organic chicken bone broth.
Literally, one time was all it took to not feel the intimidation any longer. I had zero intimidation the next time I made any version of bone broth.
It tasted incredible, felt soothing, and (most of all) over time I began healing.
This is why I push the bone broths so heavily. And not just for those with IBS and/or IBD.
Listen, if your mama could push the Campbell’s Chicken Noodle Soup for sick days, certainly we don’t need any haters telling us why our authentic Chicken Bone Broth is a bunch of mumbo jumbo. Are you hearing me on this one?!
Chicken Bone Broth Recipe Keto
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What is a Keto-Friendly Bone Broth Recipe?
Those who are wishing to achieve ketosis (which is when the body doesn’t have enough carbohydrates for energy and instead burns fat, making ketones, which are then used for fuel) follow the Keto diet.
In my book, A Gutsy Girl’s Bible, I have it listed in the Gut-Healing Diets chart.
On a Keto diet, one consumes high fat, moderate protein, and very low carb. However, I am seeing more people following a Keto diet with high protein, moderate fat, but still very low carb.
Either way, the Keto diet aims for very low carbohydrates.
My traditional bone broth recipe that I’m sharing in this article today (taken from my book), does use carrots, which the strictest of those on a ketogenic diet might choose to omit.
However, remember that when you consume a cup of bone broth, you’re enjoying pure liquid so even though the broth was cooked with carrots doesn’t mean you’ll extract the total amount of carbs as you would from eating a whole carrot.
Health Benefits of Homemade Broth
Here are some of the health benefits of bone broth:
- Rich in gelatin. And I believe in gelatin for gut healing.
- Good source of protein. I try to get as much protein as possible, and a lot of people do not get enough. This is a great way to add more protein to your diet.
- Versatile. You can do so many things with broths; from straight drinking it to making entire soup meals out of it, and even freezing it into cubes for flavor enhancers to other meals.
- Immune system boost. Because bone broth is packed with proteins (glycine and proline) that are well-known for nourishing the lining of your gut, it is thought to help give your immune system a boost.
- Nutrient dense. Bone broths contain minerals in forms that your body can easily absorb: calcium, magnesium, phosphorus, silicon, sulphur and others.
- Helps Leaky Gut Syndrome. You can read all about it in 31 Specific Things to Heal a Leaky Gut.
- Improve joints. Bone broth is a natural source of collagen, which is great for joint health.
- Maintain healthy skin. I’ve already talked about collagen and skin; because bone broth contains collagen, it’s great for the skin.
But mostly the reason most of you care about bone broth is because of its implications on the gut.
Bone broth is great for gut healing. There are a ton of thoughts and research out there to prove this, but I like the simplicity of how Dr. Jill said it,
Bone broth (or stock) is fabulous for healing intestinal permeability. It contains collagen, which nourishes the intestinal lining and reduces inflammation. Plus, it’s easy for a damaged gut to digest and reap the benefits of its protein and minerals.
Homemade Chicken Bone Broth
Enjoyed by the cup or as the base for soups and sauces, this chicken bone broth recipe will become a new household staple.
Infused with lemon and several herbs, the flavor will have your taste buds bouncing and your gut healing like never before. For convenience, pour some of the broth into an ice cube tray to use any time a recipe calls for a small amount.
Ingredients for This Easy Keto Bone Broth Recipe
This recipe does contain a lot of ingredients. It’s critical. Cut corners if you’d like, but you’ll notice it in the final flavor produced. This recipe’s great taste was a compilation of it all.
- 1 pound chicken bones (plus any leftover giblets from cooking whole chicken, if you have them)
- carrots (2), unpeeled and cut into thirds (if you have the tops, use those, too)
- garlic cloves (2), unpeeled and chopped
- bay leaves (2)
- 1 celery stalk, cut into thirds
- 1 lemon, halved
- leek (1/2), cut into thirds
- red onion (1/2), cut into thirds, unpeeled and chopped
- yellow onion (1/2), cut into thirds, unpeeled and chopped
- (3/4-ounce) 1/2 package fresh rosemary
- bunch fresh cilantro (1/2), chopped 15 cups water
- 2 tablespoons apple cider vinegar
- (3/4-ounce) 1/2 package fresh thyme
- salt
- freshly ground black pepper
The Recipe Card
Chicken Bone Broth Recipe Keto
Ingredients
- 1 pound chicken bones plus any leftover giblets from cooking whole chicken, if you have them
- 2 carrots unpeeled and cut into thirds (if you have the tops, use those, too)
- 2 cloves garlic unpeeled and chopped
- 2 bay leaves
- 1 celery stalk cut into thirds
- 1 lemon halved
- 1/2 leek cut into thirds
- 1/2 red onion cut into thirds, unpeeled and chopped
- 1/2 yellow onion cut into thirds, unpeeled and chopped
- 1/2 package fresh rosemary (3/4-ounce) package
- 1/2 bunch fresh cilantro chopped
- 15 cups water
- 2 Tbsp apple cider vinegar
- 1/2 package fresh thyme (3/4-ounce) package
- salt as desired
- ground pepper freshly ground, as desired
Instructions
- Combine the chicken bones, carrots, garlic, bay leaves, celery, lemon, leek, red onion, yellow onion, rosemary, thyme, cilantro, water, vinegar, salt, and pepper in a large soup pot.
- Bring to a boil over medium-high heat, then reduce the heat to a simmer, cover, and cook for 4 hours.
- Strain the broth into another pot or a storage container, and discard the solids. Season with salt.
Notes
Instructions
- Combine the chicken bones, carrots, garlic, bay leaf, celery, lemon, leek, red onion, yellow onion, rosemary, thyme, cilantro, water, vinegar, salt, and pepper in a large soup pot. Bring to a boil over medium-high heat, then reduce the heat to a simmer, cover, and cook for 4 hours.
- Strain the broth into another pot or a storage container, and discard the solids. Season with sea salt.
Instructions for Instant Pot Chicken Bone Broth
If you have an 8-quart multi-cooker (Instant Pot), you can really speed up this process. Note: Instant Pot Bone Broth is also a great option if you have a histamine intolerance.
Combine all the ingredients in the pot, cover, and seal.
Using the “Manual” function, cook on High for 30 minutes. Leave the broth to sit for 1 1/2 to 2 hours.
Strain the broth into another pot, storage container or even mason jars, and discard the solids. Season with salt.
Chicken broth nutrition {what are the facts}
This is highly dependent upon the recipe you use and/or brand you buy.
For sake of numbers, though, the Chicken Bone Broth recipe on this site boasts these nutrition facts:
- Calories: 24
- Fat: 0 g fat
- Saturated fat: 0g
- Carbohydrates: 1g
- Sugar: 0g
- Sodium: 340mg
- Fiber: 0g
- Protein: 4 g protein
Since this recipe is in The Leaky Gut Meal Plan, the book publisher put together those numbers. You might be wondering about the sodium? I think it’s only that amount because they guesstimated on how much salt one might put in at the end.
STILL Not Interested in Making Your Own Bone Broth? Best Way to Get it.
Gut healing and optimal gut health only works when you work with it.
And even though you’re going to find your gut-healing gurus tell you one way or no way, it’s not true.
Because I believe in the powers of bone broth so much, I just want you to get it into your diet however you can for best results.
If that means packaged, go for it. BUT, you must choose the highest-quality packaged bone broth to reap the benefits.
Click HERE to learn more about 4 good reasons you might opt for the packaged route.
I’ve made it very clear that I choose and use the Kettle & Fire bone broth.
In fact, we love all of their broths because they are the highest-quality a “grocery store” brand can provide.
Because Kettle & Fire is my favorite packaged bone broth, when you use code ‘AGUTSYGIRL‘ at checkout, you will always save 20%.
Now, grab your ingredients and let’s get to healing!
If you liked this post, you might also enjoy:
- Beef Bone Broth Recipe
- Stock vs Broth {Plus 19+ Other Bone Broth FAQs}
- Chicken Broth vs Chicken Soup
Disclosure: Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I may receive a small commission at no extra cost to you. All opinions started here are 100% my own. I appreciate your support, as this compensation helps with expenses to keep this website up and running, and for me to continue sharing all that I can with you.
Xox,
SKH
🤰 bloating be gone! weight loss through optimal gut health for women
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