Incorporating Bone Broth into a Keto Diet: Tips and Benefits
- Niharika Prinsloo
- Mar 28
- 4 min read
Starting the keto diet can feel like a complete reset for your body—and not always an easy one. Fatigue, brain fog, cramps, digestive issues, and cravings are all common during the early stages.
One of the most overlooked yet powerful tools for easing into and thriving on keto is bone broth.
Bone broth is naturally low in carbohydrates, rich in collagen and amino acids, and packed with essential minerals that are often depleted on a low-carb diet. It supports hydration, satiety, and digestion—exactly the areas where most people struggle when cutting carbs.
Whether you're new to keto or have been fat-fueled for a while, incorporating bone broth can make your journey smoother, more sustainable, and more nourishing.
I’ll Cover:
Why Bone Broth Aligns with Keto Principles
Keto is a high-fat, moderate-protein, low-carbohydrate diet that helps shift the body into a state of ketosis—where it burns fat for fuel instead of glucose. To do that successfully, the body must stay well-hydrated, maintain electrolyte balance, and digest fats and proteins efficiently.
Bone broth supports all three.
It is:
Naturally low in carbs (0–2g net carbs per serving)
High in collagen protein, not muscle-building protein, which complements keto’s moderate protein guidelines
Rich in electrolytes like sodium and potassium
Easy to digest, which helps reduce inflammation and support gut function
Unlike many other keto supplements, bone broth offers these benefits in a real, whole-food form—without artificial additives or sugars.
Health Benefits of Bone Broth on a Keto Diet
Helps Prevent “Keto Flu”
When you start keto, your body flushes out water and sodium, which can lead to symptoms like fatigue, headaches, dizziness, and nausea—known as the “keto flu.”
Bone broth replenishes:
Sodium, to support hydration
Potassium and magnesium, to prevent muscle cramps
Fluids, to maintain energy and reduce fatigue
These minerals are considered essential by the USDA’s Dietary Reference Intakes especially if you’re intermittent fasting or eating fewer processed foods.
Supports Digestion and Gut Health
High-fat diets can place added stress on digestion, especially if your gut lining is compromised.
Bone broth contains:
Gelatin, which helps seal and soothe the gut lining
Glycine and glutamine, amino acids that support the gut microbiome and promote regular digestion
A healthy gut improves nutrient absorption—something that’s critical on a nutrient-dense diet like keto.
Reduces Cravings and Increases Satiety
Cravings can derail even the best-planned keto day. A cup of warm bone broth between meals:
Curbs appetite
Helps stabilize blood sugar
Provides comforting, savory flavor without breaking ketosis
It’s an ideal option for managing hunger during intermittent fasting or long workdays.
Supports Skin, Joints, and Connective Tissue
The amino acids and collagen in bone broth also support collagen production, which contributes to:
Firmer skin
Healthier joints
Stronger hair and nails
For anyone doing keto to manage inflammation or improve joint health, bone broth is a strong daily ally.
According to the National Institutes of Health, dietary collagen and protein support tissue regeneration, joint strength, and skin elasticity.
Learn more in our blog on How Bone Broth Supports Muscle Growth
How to Incorporate Bone Broth into Your Keto Routine
Bone broth is one of the most flexible keto foods—you can sip it straight or use it as a base for cooking. Here are some easy ways to include it daily.
Morning Ritual
Drink bone broth instead of (or in addition to) your morning coffee. It provides hydration, electrolytes, and protein without the acidity or cortisol spike that coffee can cause.
Broth-Based Soups
Make keto-friendly soups like creamy cauliflower, chicken zucchini noodle, or beef mushroom stew with bone broth as the base.
Steam or Braise Veggies
Use bone broth to sauté kale, spinach, cabbage, or zucchini noodles. It adds flavor and nutrients without oil or dairy.
Blend a Bone Broth Latte
Combine 1 cup hot broth with a tablespoon of ghee or MCT oil and blend for a creamy, satisfying beverage that supports fat-burning and brain function.
Freeze for Convenience
Pour leftover broth into silicone molds and freeze. Pop a cube into sauté pans, sauces, or reheated meals for a quick nutrient boost.
Looking to use it for digestion too? Read our post on Can Bone Broth Help with Bloating?
What to Look for in a Keto-Friendly Bone Broth
Not all broths are created equal. For keto, you want a bone broth that is:
Zero or very low in net carbs (check the label)
Free from added sugars, starches, or thickeners
Made from grass-fed or organic bones
Simmered for at least 12–24 hours for maximum collagen extraction
Free of preservatives and artificial flavors
If you're not making your own at home, choose a trusted brand like BROTHH.
BROTHH Bone Broth is:
Simmered for 24 hours
Made from pasture-raised, hormone-free bones
Lab-tested for purity and nutrient content
Always sugar-free, keto-friendly, and high in protein
Each cup delivers up to 12 grams of collagen-rich protein with 0 grams of sugar.
For full ingredient transparency and quality, we follow guidelines similar to those in the USDA Dietary Recommendations.
Final Thoughts
Bone broth isn’t just keto-compatible—it’s keto-complementary.
It provides the hydration, minerals, and nutrients many keto eaters miss out on, while also supporting gut health, skin, joints, and appetite regulation.
Whether you sip it, cook with it, or blend it into your bulletproof routine, bone broth is one of the simplest upgrades you can make to your ketogenic lifestyle.
Start with one cup per day and feel the difference—in energy, digestion, and satiety.
For a clean, carb-free option crafted for real results, try BROTHH Bone Broths today.
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