Keto Bone Broth | Easy Instant Pot Recipe

Making keto bone broth in the Instant Pot is the easiest and surest way to extract all the goodness from the bones and connective tissue! Plus it tastes amazing and is a great way to add a variety of nutrients to many dishes like soups, stews, sauces and more!

I learned about bone broth a number of years ago and was pretty excited about it.

I brought out my crockpot, threw in some bones and water, turned it on and walked away, letting it go for a LONG TIME, fully expecting to find a richly flavored broth waiting for me at the end of the cooking process.

It did not turn out well. I don't think I had roasted the bones prior and I definitely over-simmered it. It tasted like burnt water... if that makes any sense!

I thought the problem was that I didn't add any herbs. Tried it, same problem.

Plus everywhere I read said that my broth should become jelly-like in the fridge. Mine did not. Runny as a nose in the middle of February (in Canada, anyway).

I tried a few more times. Did I have the wrong kind of bones? Was my Crockpot broken? No improvements.

Finally, I saw a tutorial for making it in an Instant Pot and said, "If I use that Instant Pot for nothing else and this works, it'll totally be worth it!"

So my husband bought me an Instant Pot for Christmas, I followed the tutorial and it worked PERFECTLY!

Delicious and gelatinous.

I know there are people out there that make it work with a slow cooker or on the stovetop, but I will cook it in my magical pressure cooker for the rest of my existence. It's that simple and works every single time.

My favorite way to use Instant Pot bone broth is to jazz up my soup recipes, but it's also been handy to have on hand in the freezer for when I or someone in my family is sick. A cup of bone broth can cure anything! (not being serious, but sometimes it makes you feel that good after drinking it!

Don't forget that homemade bone broth is WAY cheaper than if you buy it premade. You also know exactly what's in it and have the satisfaction of making something amazing from scratch.

What is Keto Bone Broth?

Bone broth is made from boiling the bones of any animal until the nutrients from the bone marrow and connective tissue are released into the liquid. This makes it a very nourishing drink and a tasty addition to many meals and dishes.

It is also naturally low in carbs and rich in protein, minerals and electrolytes, making it compatible with the keto diet.

FAQ

Why Bone Broth Is Good For YOu

There are so many great benefits of bone broth, that a lot of people refer to it as "liquid gold". All the good parts of the bones and tissue are pulled out into the broth. These include collagen, B vitamins, amino acids, essential fatty acids and some minerals.

Because of these nutrients, drinking bone broth can:

• Reduce inflammation
• Fight disease by strengthening the immune system
• Improves hair, nails, ligament, bone, and joint health
• Help with digestive issues like leaky gut or IBS (irritable bowel syndrome)
• Lessen the pain associated with osteoarthritis
• Improve quality of sleep and brain function

Should Bone Broth be Like Jelly?

Yes! The broth should be gelatinous when cool, it's actually a sign that it was made correctly and the collagen was pulled out of the bones and connective tissue.

What Kind of Bones to Use for Keto Bone Broth?

You really can use any bones from any animal (grass-fed bones are always best!). Using a variety of bones, especially marrow bones and those with connective tissue, such as feet, knuckles and joints, will yield the most nutritious broth.

I typically keep a "bone bag" in the freezer and whenever we have a meal with bone-in meat (chicken thighs, pork chops, whole chicken, etc), we'll just throw all the bones into the bag. Then I'll make some broth when I have enough.

I also collect bones from the animals my husband hunts and some from local farms as well. I store those raw in the freezer and if I'm wanting to make broth, but don't have enough bones from meals, I just pull those out, sprinkle with some salt and roast them @ 425°F for 30-45 minutes (depending on the size of the bone). Then I can use them in broth.

You can mix and match bones from different animals or make animal specific bone broth, like chicken bone broth or beef bone broth, it's totally up to you!

Different Ways to Use Bone Broth

• Drink on it's own (especially great when you are sick)
• Use as the broth base for soups and stews
• Make sauces (gravy is my favorite, but here are some more ideas)
• Use instead of water when cooking rice, quinoa, or other grains to add flavor and nutrients

Are Bone Broth and Chicken Broth the Same?

Bone broth and chicken broth are similar, but there are key differences. Bone broth is cooked a lot longer than chicken broth and as such collects more nutrients from the bones.

Bones are the source of nutrients and flavor in bone broth, whereas chicken meat is used in addition to the chicken bones to make chicken broth.

They are essentially interchangeable in recipes!

Does Keto Bone Broth Break a Fast?

Technically, anything that contains calories (which bone broth does) will break a true fast.

However, most people fast to gain certain health benefits and it's very likely that even though bone broth "breaks a fast", many of the desired health benefits will still occur.

Many people fast to force their bodies into the state of ketosis (when it turns stored fat into ketones for energy instead of using carbohydrates) for weight loss or other healthy benefits. Because bone broth is high in protein and contains little to no carbs, it's won't stop ketosis (the whole point of the fast).

How Long Do YOu Cook Bone broth in Instant Pot?

At low pressure, bone broth is cooked for a total of 6 hours in the Instant Pot (2 rounds of 3 hours). However, note that if you are using frozen bones, it can take quite a while for the Instant Pot to heat up and reach full pressure.

Tools You May Need

Instant Pot

Colander or sieve

Baking sheet (for roasting raw bones)

How to Make Keto Bone Broth in an Instant Pot

Ingredients:

• Animal bones
• Filtered water
• 2 tablespoon Apple cider vinegar (or lemon juice)
• Optional: vegetable & herbs scraps (carrots peelings, onion skin, bay leaves, garlic cloves, herb stems, celery ends, etc)

Instructions:

(Optional) If you have raw bones, roasting them is not necessary but will greatly improve the flavor of the broth. Preheat your oven to 425°F, line a baking sheet with parchment paper and lay out the bones. Sprinkle with some sea salt and roast for 40 minutes.

Add bones to the Instant Pot. You want to pack them in as densely as possible and lay flat a little under the "Max" line. Now fill the pot with filtered water up to the "Max" line. You want the water to just be covering the bones.

Pour in apple cider vinegar and any vegetable or herb scraps you want to use.

Close the lid and ensure the top valve is set to "Sealing".

Set at low pressure for 3 hours. Once it's finished, set again for an additional 3 hours at low pressure (total 6 hours cooking time). You can allow the pressure to release naturally or open the valve to manually vent it if you are in a hurry (just stand back!).

Strain through a colander or sieve. If you use a colander, you'll get tiny bits of meat in the broth. If you don't like that idea, use cheesecloth or a sieve. Wait for the broth to cool enough so it can comfortably and safely be handled before storing.

You can add salt to taste at this point or store it and add salt as needed when you use it later.

How to Store Keto Bone Broth

Pour into glass mason jars and store in the fridge for up to 7 days.

If you want to store bone broth in the freezer, there are a few different options. If you use glass jars, leave plenty of headspace (and even if you do, the jars may crack- it's happened many times to me!). You can also store bone broth in freezer bags, which isn't ideal either since the broth is in contact with plastic. The last option is freezing the broth in ice cube trays and once frozen, popping them into a bag or container.

Bone broth will last in the freezer for 9-12 months.

Did you try this recipe? If so, I would really appreciate a 5-star rating and your comments below! Thanks!

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