Chicken broth is a savory, aromatic liquid made by simmering chicken bones, meat, and vegetables in water. It is a staple in kitchens worldwide, valued for its flavor and versatility. This article explains the carbohydrate content of chicken broth, how it fits into a low-carb diet, and provides a simple recipe for making your own low-carb broth at home.
Ingredients
- 2 lb (910 g) chicken bones (carcass, wings, or backs)
- 1 lb (450 g) chicken meat (thighs or breasts, optional for richer flavor)
- 2 tablespoons (30 ml) apple cider vinegar
- 1 large onion, quartered (about 8 oz / 225 g)
- 2 celery stalks, chopped (about 4 oz / 115 g)
- 2 carrots, chopped (about 4 oz / 115 g) – optional, adds a few carbs
- 4 cloves garlic, smashed
- 1 bay leaf
- 1 teaspoon (2 g) black peppercorns
- 1 teaspoon (2 g) dried thyme (or 3 sprigs fresh)
- 12 cups (2.8 L) cold water
- Salt to taste (add after cooking)
Instructions
- Place the chicken bones and meat in a large stockpot or Dutch oven. Add the apple cider vinegar and enough cold water to cover everything by about 1 inch (2.5 cm). Let sit for 30 minutes – the vinegar helps draw minerals from the bones.
- Add the onion, celery, carrots (if using), garlic, bay leaf, peppercorns, and thyme. Pour in the remaining water (or enough to cover all ingredients).
- Bring to a boil over high heat, then reduce to a gentle simmer. Skim off any foam that rises to the surface during the first 30 minutes.
- Simmer partially covered for 3 to 4 hours, adding more hot water if the liquid drops below the ingredients. The broth is done when it is deeply golden and rich in flavor.
- Remove from heat. Strain the broth through a fine-mesh sieve into a large bowl or pot. Discard solids.
- If using meat, let it cool slightly, then shred and reserve for soups or other dishes (the meat itself is not part of the broth).
- Season with salt to taste, starting with 1 teaspoon (5 g) and adjusting. If you plan to reduce the broth later, go light on salt.
- Cool the broth quickly by placing the pot in an ice bath, stirring occasionally. Refrigerate once cooled.
Tips
- Carbs in broth: Plain chicken broth made from bones, onion, celery, and garlic has about 1–2 g net carbs per cup (240 ml). Carrots add slightly more (about 2 g extra per cup). For a truly minimal-carb broth, omit carrots entirely.
- Substitutions: No chicken bones? Use a whole chicken and remove the meat after simmering. You can also use a rotisserie chicken carcass – just simmer for 2 hours instead of 4.
- Storage mistake: Don’t leave broth at room temperature for more than 2 hours. Always cool it quickly and refrigerate to prevent bacterial growth.
- Flavor boost: Roast the bones and vegetables at 425°F (220°C) for 30 minutes before simmering for a deeper, richer broth – this adds no carbs.
Serving Suggestions
Use this broth as a base for soups, stews, or sauces. Sip it warm with a pinch of salt and fresh herbs. It also works well for cooking grains like rice or quinoa, adding flavor without many carbs.
Variations
Keto broth: Omit carrots and add a piece of ginger or lemongrass for extra flavor. Herb-forward: Add fresh parsley, dill, or tarragon in the last 15 minutes. Spicy: Add a dried chili or a teaspoon of red pepper flakes. Bone broth: Simmer for 12–24 hours for a more mineral-rich broth, adding water as needed.
Storage and Reheating
Refrigerate broth in airtight containers for up to 4 days. For longer storage, freeze in ice cube trays or freezer-safe jars for up to 3 months. Reheat on the stovetop over medium heat until steaming (165°F / 74°C if reheating leftovers). If frozen, thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
Is chicken broth keto-friendly? Yes, plain chicken broth is very low in carbs, typically 1–2 g per cup, making it an excellent choice for ketogenic diets.
How many carbs in store-bought chicken broth? It varies by brand. Most have 1–3 g carbs per cup, but some contain added sugar or starches – always check the label.
Can I use chicken broth instead of water for cooking? Yes, it adds flavor to rice, pasta, and vegetables. It will slightly increase the carb count of the dish, but usually by less than 2 g per serving.
Does broth break a fast? Technically, any calorie-containing liquid breaks a strict fast, but broth is often used in modified fasting because it provides electrolytes with minimal calories and carbs.
Can I make broth without vegetables? Yes, a meat-only broth will have nearly zero carbs, but it will be less flavorful. Consider adding herbs and spices instead.
Is homemade broth better than store-bought? Homemade lets you control the ingredients, avoiding added sugars and preservatives. It also often tastes richer and more nutritious.
Related
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- The Healthiest Protein Drink: A Simple Blender Recipe
- Bisquick Dumplings: Easy Drop Dumplings for Stew
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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