Is Bone Broth OK on the Carnivore Diet?

Yes, bone broth is not only OK on the carnivore diet but actively encouraged by most practitioners. Bone broth is made by simmering animal bones for an extended period, extracting minerals, collagen, and amino acids into a nutrient-rich liquid. It is one of the most beneficial foods you can include in your carnivore diet routine.

Why Is Bone Broth So Important on the Carnivore Diet?

When you transition to the carnivore diet, your body undergoes significant metabolic changes. One of the most common challenges during the first few weeks is electrolyte imbalance. As your insulin levels drop from eliminating carbohydrates, your kidneys excrete more sodium and water. This can lead to headaches, fatigue, muscle cramps, and brain fog, often called the “keto flu” or “carnivore flu.”

Bone broth addresses this directly. A single cup of well-made bone broth provides sodium, potassium, magnesium, calcium, and phosphorus in naturally bioavailable forms. Sipping on bone broth throughout the day during the first two weeks of the carnivore diet can dramatically reduce or eliminate adaptation symptoms.

Beyond the transition period, bone broth remains valuable for its collagen content, gut-healing properties, and the simple comfort of a warm, savory drink.

What Are the Nutritional Benefits of Bone Broth?

Bone broth provides a unique nutritional profile that complements the muscle meat most carnivore dieters eat. The key nutrients include:

Collagen and gelatin: These proteins support skin elasticity, joint health, and gut lining integrity. Most people do not get enough collagen from muscle meat alone, making bone broth an important supplement.

Glycine: An amino acid abundant in bone broth that supports sleep quality, liver detoxification, and the production of glutathione, the body’s master antioxidant.

Minerals: Calcium, magnesium, potassium, and phosphorus extracted from the bones themselves. These are critical for maintaining electrolyte balance alongside adequate salt intake.

Glucosamine and chondroitin: Compounds from cartilage that support joint health, particularly beneficial for active individuals and those with joint issues.

How Do You Make Bone Broth at Home?

Homemade bone broth is simple, cost-effective, and superior to most store-bought options. Here is a basic method:

Ingredients:

• 2 to 3 pounds of beef bones (marrow bones, knuckle bones, oxtail, or a mix)
• Water to cover
• 1 to 2 tablespoons of salt
• Optional: a splash of apple cider vinegar to help extract minerals (some strict carnivore practitioners skip this since it is plant-derived)

Instructions:

1. Place bones in a large pot or slow cooker.
2. Cover with cold water by about 2 inches.
3. Add salt and vinegar if using.
4. Bring to a boil, then reduce to a low simmer.
5. Simmer for 12 to 24 hours for beef bones or 8 to 12 hours for chicken bones.
6. Strain through a fine mesh strainer.
7. Let cool and refrigerate. Good bone broth will gel when cold, indicating high collagen content.

You can store bone broth in the refrigerator for up to 5 days or freeze it for several months. Many carnivore dieters make a large batch weekly as part of their meal prep routine.

What Should You Look for in Store-Bought Bone Broth?

If making your own is not practical, store-bought bone broth is a reasonable alternative. Here is what to check on the label:

Signs of quality:

• Bones or bone broth listed as the first ingredient
• Gels when refrigerated (indicates real collagen content)
• High protein content (7 grams or more per serving)
• Minimal ingredients list
• Organic and grass-fed sourcing

Ingredients to avoid:

• Yeast extract or natural flavors (often hidden MSG)
• Added sugars
• Vegetable oils (canola, sunflower, etc.)
• Excessive herbs and spices (some is fine, but you want broth, not soup)
• Carrageenan or other thickeners

Popular brands that meet these standards include Kettle and Fire, Bonafide, and Bare Bones. Always read the label, as product formulations can change.

When Is the Best Time to Drink Bone Broth?

There is no wrong time, but several strategic approaches work well:

Morning: Start your day with a warm cup of bone broth instead of or alongside coffee. It provides gentle nutrition and electrolytes to begin your day.

Between meals: If you get hungry between meals but are not ready for a full meal, bone broth is a satisfying bridge that provides nutrients without a large caloric load.

Before bed: The glycine in bone broth may improve sleep quality. A warm cup before bed is a calming ritual that many carnivore dieters swear by.

During fasting: If you practice intermittent fasting alongside carnivore, bone broth can help you extend your fasting window while maintaining electrolyte balance. Note that bone broth does contain some calories and protein, so it technically breaks a strict fast.

Can You Use Bone Broth as a Cooking Base?

Absolutely. Bone broth is versatile in the carnivore kitchen. Use it to braise tough cuts of meat like chuck roast or short ribs. Make an egg drop soup by whisking eggs into simmering broth. Cook ground beef in bone broth for added moisture and nutrition. Deglaze your steak pan with bone broth to create a simple au jus.

These techniques add variety to the carnivore diet without introducing any non-animal ingredients.

Bone Broth vs. Stock vs. Regular Broth: What Is the Difference?

Regular broth is made by simmering meat in water for a short period. It is lighter in flavor and lower in nutrients. Stock uses bones but typically simmers for only 4 to 6 hours. Bone broth simmers for 12 to 24 hours or longer, which extracts significantly more collagen, minerals, and amino acids.

For the carnivore diet, true bone broth with a long simmer time is what you want. The gel test is your quality indicator. If it jiggles like Jello when cold, you have made proper bone broth.

For a complete list of what to eat and drink on the carnivore diet, visit our carnivore diet food list. You may also want to read about salt to ensure you are getting enough electrolytes alongside your bone broth.