Bone Broth with Sea Salt and Collagen

Why This Works for Intermittent Fasting

Warm bone broth sits in a unique category: it's technically not a zero-calorie drink, but its minimal protein and negligible carbohydrate content make it one of the most fasting-compatible snacks available. A cup of quality bone broth contains roughly 35–40 calories, primarily from gelatin and trace amino acids — not enough to meaningfully spike insulin or disrupt fat burning. The added collagen peptides make this a small but valuable source of glycine, proline, and hydroxyproline — the amino acids your gut lining, joints, and skin rely on most.

Ingredients

• 240 ml (1 cup) quality beef or chicken bone broth (homemade or store-bought, unsalted)
• 1 scoop (10 g) unflavoured collagen peptides
• ¼ tsp sea salt (or to taste)
• Pinch of black pepper
• Optional: pinch of turmeric (anti-inflammatory, adds warm colour)
• Optional: ¼ tsp apple cider vinegar (raw, with the mother — enhances mineral absorption)

Instructions

1. Pour the bone broth into a small saucepan and heat over medium heat until steaming but not boiling — approximately 2 minutes. Avoid boiling, which can degrade some of the collagen proteins.
2. Add the collagen peptides and whisk gently for 30–45 seconds until fully dissolved. The collagen will blend smoothly without clumping.
3. Add sea salt to taste. Taste before adding — a good bone broth already has natural minerals and saltiness.
4. Add black pepper and turmeric if using.
5. Pour into a mug and drink slowly. If using apple cider vinegar, stir it in just before drinking.

Nutrition Per Serving

Note: Values vary depending on broth brand and collagen peptide product. Homemade broth from grass-fed bones will have more gelatin and minerals.

Fasting Compatibility

This broth is best consumed during a feeding window or at the very end of a longer fast (36+ hours) as a gentle, warm way to ease the digestive system back into action before a full meal. It provides electrolytes — sodium and trace potassium — that support hydration during fasting. For the strictest clean fasting protocols, save this for your eating window; for more flexible protocols, a small cup of plain broth is generally considered compatible.

Best for: 16:8, OMAD, 24-hour fasts, ketogenic protocols, carnivore-adjacent diets

Related Recipes

• Hard-boiled eggs with sea salt and paprika
• Smoked salmon and avocado on endive leaves
• Vanilla coconut collagen shake

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.