Slow-Braised Oxtail with Gremolata

Oxtail rewards patience — hours of low, slow braising turn a tough, collagen-rich cut into something meltingly tender, wrapped in a deeply savory sauce. A spoonful of sharp, fresh gremolata at the end cuts through the richness and makes this feel like a restaurant plate, not a Tuesday night dinner.

Why This Works for Intermittent Fasting

Oxtail is exceptionally rich in protein, collagen, and natural fat, which makes it one of the most satiating meals you can break a fast with — a single serving delivers lasting fullness without needing a large volume of food. The slow braise renders the fat gently into the sauce rather than leaving it greasy, and there's no starch or sugar anywhere in the dish, so it drops cleanly into a keto or carnivore-leaning eating window without spiking blood sugar.

Ingredients

• 1.5kg oxtail, cut into segments
• Sea salt and black pepper, to taste
• 3 tbsp olive oil, divided
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 4 cloves garlic, minced
• 2 tbsp tomato paste
• 500ml red wine
• 750ml beef stock
• 2 bay leaves
• 3 sprigs fresh thyme
• 1 sprig fresh rosemary

For the gremolata:

• 1 small bunch flat-leaf parsley, finely chopped
• 2 cloves garlic, minced
• Zest of 1 lemon
• 1 tbsp olive oil
• Pinch of sea salt

Instructions

1. Pat the oxtail dry and season generously with salt and pepper on all sides.
2. Heat 2 tbsp olive oil in a large heavy-bottomed pot or Dutch oven over medium-high heat. Sear the oxtail in batches until deeply browned on all sides, about 8–10 minutes per batch. Remove and set aside.
3. Lower the heat to medium, add the remaining olive oil, and sauté the onion, carrots, and celery until softened, about 8 minutes.
4. Add the garlic and tomato paste, stirring for 1–2 minutes until fragrant and slightly darkened.
5. Pour in the red wine, scraping up any browned bits from the bottom of the pot. Simmer for 3–4 minutes to reduce slightly.
6. Return the oxtail to the pot, add the beef stock, bay leaves, thyme, and rosemary. The liquid should mostly cover the oxtail — top up with a little water if needed.
7. Bring to a gentle simmer, then cover and reduce heat to low. Braise for 3 to 3.5 hours, checking occasionally, until the meat is falling off the bone.
8. Remove the oxtail and set aside. Skim excess fat from the surface of the sauce, then simmer uncovered for 10–15 minutes to thicken slightly. Return the oxtail to the sauce to warm through.
9. While the sauce reduces, combine the parsley, garlic, lemon zest, olive oil, and a pinch of salt for the gremolata.
10. Serve the oxtail generously spooned with sauce and topped with fresh gremolata.

Nutrition Per Serving

Fasting Compatibility

This is an ideal fast-breaking meal for 16:8, 18:6, or OMAD windows — the protein and fat combination is highly satiating in a modest portion, and there's nothing here to spike blood sugar. It also works well after a 24-hour or longer fast, since the meat is tender and easy on a stomach that's had a break from food.

Related Recipes

• Braised Lamb Shoulder with Garlic and Rosemary
• Beef Short Ribs Braised in Red Wine
• Osso Buco Braised Veal Shanks

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.