Bone Marrow with Sea Salt and Herbs

Why This Works for Intermittent Fasting

Bone marrow is roughly 97% fat — primarily oleic acid, the same heart-healthy monounsaturated fat found in olive oil — which makes it one of the most satiating foods per gram you can eat. For anyone following a 16:8, 20:4, or OMAD protocol, a single serving of roasted bone marrow provides dense, slow-burning energy and exceptional satiety without triggering an insulin spike. It also delivers fat-soluble vitamins (A, D, K2), collagen precursors, and essential fatty acids that are almost impossible to get in the same concentration from other foods.

Ingredients

• 4 large beef femur bones, cut lengthwise (halved) or as cross-cut rounds (about 1 kg total — ask your butcher)
• 1 tsp flaky sea salt, plus extra to finish
• ½ tsp freshly cracked black pepper
• 2 cloves garlic, thinly sliced
• 2 tbsp fresh flat-leaf parsley, finely chopped
• 1 tbsp fresh thyme leaves
• 1 tsp lemon zest
• Optional: 1 tbsp ghee or beef tallow for brushing

Instructions

1. Take the bones out of the fridge 30 minutes before cooking. Cold bones roast unevenly.
2. Preheat your oven to 230°C / 450°F (210°C fan / 430°F fan).
3. Set the bones cut-side up in a roasting dish or on a small baking tray. If using cross-cut rounds, stand them upright so the marrow faces up.
4. Season with sea salt and black pepper. Tuck the garlic slices into the marrow cavity or nestle them beside the bones.
5. If using, brush lightly with ghee or beef tallow.
6. Roast for 15–20 minutes. The marrow is ready when it is soft, slightly bubbling at the edges, and pulling slightly away from the bone wall. It should look jelly-like, not soupy — if it's liquefied and draining out, it went a few minutes too long.
7. While the bones roast, combine the parsley, thyme, and lemon zest in a small bowl. Set aside.
8. Remove the bones from the oven. Scatter the herb mixture over the top immediately.
9. Finish with a generous pinch of flaky sea salt. Serve straight from the dish.

To eat: Use a long, thin spoon (a marrow spoon or a small butter knife) to scoop the marrow out of the bone cavity. Eat as-is, or spread onto thick cucumber rounds or crisp cos lettuce leaves as a low-carb vehicle.

Nutrition Per Serving

Values are approximate. Bone size and marrow content vary significantly — larger femur bones can hold considerably more marrow per serving.

Fasting Compatibility

Bone marrow is an ideal dish for OMAD (One Meal A Day) and 20:4 eating windows. The very high fat content creates lasting satiety — many people find that a serving of bone marrow makes it markedly easier to maintain a long fasting window the following day. It is fully compatible with 16:8, 18:6, ketogenic, and carnivore fasting protocols, and fits cleanly into anti-inflammatory eating patterns focused on animal fats and ancestral foods.

Related Recipes

• Carnivore OMAD plate — ribeye, eggs, butter
• Osso buco braised veal shanks
• Garlic butter steak with roasted asparagus

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.