Homemade Bone Broth
Bone broth is the carnivore diet's primal healing drink. Slow-simmered bones release collagen, gelatin, glycine, glucosamine, and minerals that are difficult to obtain from muscle meat alone. It's the food most associated with gut healing, joint recovery, and the adaptation symptoms that new carnivore dieters often experience. Drink it as a warm beverage, use it as a cooking liquid, or sip it between meals.
Nutrition per serving (1 cup (240ml))
Ingredients
Instructions
OPTIONAL but recommended: Roast the bones first. Spread bones on a baking sheet and roast at 400°F for 30 minutes until browned. Roasting the bones produces a much deeper, richer flavor from Maillard reactions on the bone surface. This step is skippable but significantly improves flavor.
Place bones in a large stockpot or slow cooker. Cover with 12 cups cold water. If using, add 2 tbsp apple cider vinegar — the acidity helps draw minerals out of the bone matrix. Wait 30 minutes before applying heat (allows acid to act on bones).
Bring to a boil over medium-high heat. Skim any gray foam that rises to the top — this is proteins and impurities from the bones. Skim for the first 10–15 minutes until no more foam appears.
Reduce to the lowest possible simmer — barely a bubble. A proper bone broth should simmer so gently that you question whether it's heating at all. Cover partially and simmer for 10–24 hours. Longer = more gelatin and mineral extraction.
Strain through a fine mesh strainer. Discard the spent bones. Season the broth with salt to taste.
Cool and refrigerate. When properly made, bone broth gels completely when cold — it becomes a solid, jiggly mass. This is the collagen/gelatin indicator. If it doesn't gel, you either cooked it too fast, used too much water, or used poor-quality bones. Still nutritious, but the gel indicates high collagen content.
💡 Pro Tips
- →Roasting bones before simmering creates dramatically better flavor — don't skip this
- →The gel test: proper bone broth should solidify like Jell-O when refrigerated
- →Lowest possible simmer — boiling degrades collagen into a cloudy, less nutritious broth
- →Knuckle bones and feet (pork or chicken feet) produce the most collagen and the best gel
- →The layer of fat that solidifies on top is tallow — save it for cooking
- →Add salt only at the end — salt concentration increases as broth reduces
🥩 Carnivore Diet Notes
Bone broth is particularly valuable during the first 2–4 weeks of carnivore eating — the adaptation period when some people experience electrolyte depletion, fatigue, and the "keto flu." The sodium, potassium, and magnesium in bone broth directly address these symptoms. Many practitioners drink 1–2 cups daily during adaptation and continue as a regular supplement indefinitely.
Variations
Add everything to a slow cooker and cook on LOW for 24 hours. Completely hands-off. Same result as stovetop.
Pressure cook on HIGH for 3 hours + natural release. Gets close to stovetop results in 1/4 of the time. Gel content is slightly lower.
Use primarily femur and tibia marrow bones. Roast marrow-side-up until marrow is soft (15 min at 400°F), scoop marrow, then use bones for broth. Eat the marrow separately — it's the richest fat you can obtain.
Use chicken carcasses, backs, and feet (feet are essential for gel). Simmer 6–8 hours. Lighter flavor, higher glucosamine content from cartilage.
Why This Food Is Carnivore Diet Gold
Glycine (the primary amino acid in collagen) supports sleep quality, muscle repair, and reduces inflammatory cytokines
Glucosamine and chondroitin from joint cartilage support joint health and have clinical evidence for reducing arthritis symptoms
Highly bioavailable minerals: calcium, phosphorus, magnesium, potassium — in forms the body can readily absorb
The gelatin coats and soothes the gut lining — particularly valuable for people transitioning from a processed-food diet
Electrolytes naturally replenish what's lost during the diuretic phase of early carnivore adaptation
Frequently Asked Questions
How do I know if my bone broth is good quality?
The gel test: refrigerate overnight. Good bone broth should gel completely — solidifying into a jiggly mass. This indicates adequate collagen extraction. Thin, watery broth has little collagen content. If your broth doesn't gel, use more knuckle bones (vs. straight bones), reduce water, or simmer longer.
How much bone broth should I drink per day on carnivore?
1–2 cups daily is the most common recommendation for carnivore practitioners, especially during the first 4 weeks. During adaptation, electrolyte depletion can cause headaches, fatigue, and muscle cramps — bone broth's natural sodium, potassium, and magnesium content directly addresses these symptoms.
Can I buy bone broth instead of making it?
Yes — commercial bone broth is a valid shortcut. Look for brands that gel when refrigerated (Kettle & Fire, Epic, Bonafide Provisions). Many commercial "bone broths" are actually just diluted stock with little to no collagen — always check if the product gels in the refrigerator as the quality indicator.
Does bone broth break a carnivore fast?
Technically yes — it has protein and calories. However, many carnivore fasting practitioners use bone broth as a "fast extender" during prolonged fasts because the electrolytes support the process. For a strict zero-input fast, skip it. For an electrolyte-supported fast, bone broth is commonly used.
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