Low Sodium Bone Broth

By Adam Fisher
Published 10/7/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Low Sodium | Gluten Free | Diabetic | GLP-1 | Low Cholesterol | Low Fat
Low Sodium Bone Broth
Photo Credit: Adobe Stock

Making your own Low Sodium Bone Broth is a simple way to create a deeply flavorful, nutrient-rich base for soups, stews, or for sipping on its own. This recipe puts you in full control of the ingredients, ensuring a pure and healthy result without the high sodium found in many store-bought versions.

Once you have a batch of this rich, homemade bone broth, you'll have the perfect foundation for countless flavorful meals. Explore our collections of healthy soups, chilis, and stews for delicious ways to put it to use.

BONUS: For quicker and hands-off ways to make this heart-healthy bone broth, scroll down the page to check out how to make it in a slow cooker and pressure cooker.

Total Time
385 minutes
Servings
8
Calories
45

What Makes This Low Sodium Bone Broth Healthy

This homemade bone broth is a healthy choice because it allows you to directly manage the sodium content while maximizing nutritional benefits from quality ingredients.

  • By using just a minimal amount of Kosher salt, you create a broth that is flavorful yet suitable for a low-sodium lifestyle.
  • The recipe uses whole food ingredients like carrots, celery, and ginger, which add natural flavor and nutrients without preservatives.
  • Simmering the bones for an extended period helps extract collagen, gelatin, and minerals that support joint, skin, and gut health.

Key Health Highlights

  • Extremely Low Sodium: Contains only 68 mg of sodium per one-cup serving, far less than most commercial broths.
  • Supports Gut Health: The gelatin extracted from the bones can help support the lining of the digestive tract.
  • Rich in Collagen: Provides collagen, which is essential for healthy skin, hair, nails, and joints.
  • Excellent for Hydration: A warm, savory, and hydrating beverage alternative to plain water.
  • No Added Sugars or Preservatives: Made with only whole, natural ingredients for a pure and clean final product.

*This information is for educational purposes only and is not a substitute for medical advice.*

FAQs About Low Sodium Bone Broth

A mix of bones is ideal. Use a combination of meaty bones like short ribs or shank for flavor, and bones with lots of cartilage and connective tissue like knuckles, joints, and chicken feet to maximize gelatin and collagen.

When cooled and stored properly in an airtight container, homemade bone broth will last for up to one week in the refrigerator. For longer storage, freeze it for up to 3 months.

To enhance gut health benefits, focus on a long, slow simmer (8+ hours) to extract the maximum amount of gelatin and collagen. Including apple cider vinegar in the recipe, as this one does, can also help draw more minerals from the bones.

For most people, drinking a cup of bone broth daily is considered safe and can be a healthy routine. It's a good source of nutrients and hydration. However, you should consult a healthcare provider if you have specific health conditions or concerns.

Homemade bone broth, like this recipe, will almost always have the least amount of sodium because you have complete control over the salt. When buying store-bought broth, always look for versions explicitly labeled "low sodium" or "no salt added" and check the nutrition panel.

More Healthy Soup & Broth Recipes

If you enjoyed the process of making this nourishing bone broth, you'll love these other healthy soup and stew recipes. Each one is packed with wholesome ingredients and designed to be both comforting and simple to prepare. Explore these dishes to expand your collection of go-to healthy meals.

Green Lentil Soup — Try our Heart-Healthy Green Lentil Soup, a warm and comforting meal. This easy vegan and gluten-free recipe is ready in 40 minutes. Wholesome and delicious.
Heart Healthy Chicken Noodle Soup — Enjoy our heart-healthy chicken noodle soup, low in sodium, low fat, & low calorie—packed with lean protein & veggies for a comforting, nutritious meal.
Heart Healthy Beef Stew — Looking for a heart-healthy beef stew recipe that's rich with high protein meat chunks and loaded with low calorie vegetables in a low-sodium gravy? Here it is!

Heart-Healthy Main Dishes You Might Like

Beyond soups and broths, maintaining a healthy lifestyle is all about finding delicious and satisfying main courses. This collection features some of our favorite heart-healthy dishes that are perfect for any night of the week. From one-pan meals to lighter takes on classic comfort food, these recipes make healthy eating a delight.

Low Sodium Rosemary Lemon Chicken — Enjoy our Low Sodium Rosemary Lemon Chicken recipe! Packed with fresh lemon, garlic, and rosemary, it's perfect for a flavorful, healthy-healthy meal.
Low Sodium Turkey Chili — Cook up our delicious Low Sodium Turkey Chili that's heart-healthy, diabetic-friendly, and packed with protein. Easy to make and perfect for slow cookers!
Brown Sugar Glazed Salmon — This one-pan Brown Sugar Soy Glazed Salmon pairs sweet and savory flavors in a heart healthy salmon recipe with broccoli and brown rice for a balanced meal.

Bone Broth vs. Stock: What's the Difference?

The main differences are the ingredients used and the cooking time.

  • Bone Broth: Made primarily with bones (often roasted first) and a small amount of vegetables. It is simmered for a very long time (typically 8+ hours) to extract collagen and gelatin, resulting in a richer mouthfeel.
  • Stock: Also made with bones, but typically with more meat still attached, and a larger quantity of vegetables (like mirepoix). It is usually simmered for a shorter time (3-6 hours).
  • Broth: Made mostly from meat and a small number of bones. It is simmered for the shortest period (under 2 hours) and is much lighter in body and flavor.

What Is the Bone Broth Diet?

The Bone Broth Diet is a popular eating plan that combines principles of intermittent fasting and a low-carb, whole-foods diet with the regular consumption of bone broth. Proponents believe this approach can offer benefits for weight management, gut health, and skin vitality. A typical bone broth diet plan involves a weekly cycle where you eat healthily for five days and conduct a bone broth fast for two days.

How the Diet Works

On the five "non-fasting" days of this diet with bone broth, you consume balanced meals consisting of whole foods like lean proteins, non-starchy vegetables, and healthy fats, while avoiding dairy, grains, sugar, and processed foods. On the two "fasting" days, you abstain from solid food and exclusively drink several servings of nutrient-dense bone broth throughout the day to stay hydrated and nourished.

Common Questions About the Bone Broth Diet

Is the bone broth diet healthy, and what are the benefits?Proponents claim the diet can be healthy for some people when followed correctly for a short period. The potential benefits are often linked to the nutritional content of bone broth (like collagen and amino acids) and the calorie restriction from the fasting days. These benefits may include improved gut health, reduced inflammation, better skin elasticity, and joint support.

Can I just drink bone broth to lose weight?While a bone broth fast creates a significant calorie deficit that can lead to short-term weight loss, drinking only bone broth is not a balanced or sustainable long-term weight loss strategy. The structured plan combines fasting days with days of eating nutritious, whole-food meals. Lasting weight management is best achieved through balanced eating habits and a healthy lifestyle.

What is the 7-day or 21-day bone broth diet?These refer to the duration of the diet plan. The 7-day bone broth diet is a common introductory cycle, consisting of five days of eating whole foods and two fasting days. The 21-day bone broth diet is a longer-term plan that typically involves repeating this weekly cycle three times to establish a routine and potentially see more significant results.

Disclaimer: The Bone Broth Diet involves significant changes to your eating habits and may not be suitable for everyone, especially those with pre-existing health conditions. It is essential to check with your doctor or a registered dietitian before starting a bone broth diet or any new restrictive eating plan.

Ingredients

Recipe yields 8 servings

Directions

  1. Step 1

    Roast Raw Bones: Preheat oven to 400°F. Line a large rimmed baking sheet with parchment paper. Place raw broken up carcass on prepared baking sheet. Roast for 20 minutes. Note: To save time, use bones from two (2) rotisserie chickens to be able to skip the roasting process.

  2. Step 2

    Prepare the Liquids: Place roasted bones and any juices into an 8-quart stockpot. Add filtered water, apple cider vinegar and salt to stock pot. Bring mixture to a boil, then reduce heat to a simmer. Using a spoon, skim off any impurities. Cover and simmer on low for 4 hours.

  3. Step 3

    Add Vegetables and Flavoring Agents: Remove lid and skim off any foam and impurities. Add onion, celery, carrot, garlic, ginger, bay leaf, and peppercorns. Cover and continue simmering another 2 to 10 hours (Note: duration of cook time will determine how marrow-rich the broth will be). Be sure not to bring broth to a hard boil or it will look foggy.

  4. Step 4

    Strain the Broth: Place a large pot in the sink and set a large fine mesh sieve in the pot. Strain broth through the sieve into the pot, extracting as much liquid as possible; discard the solids. Cool broth to room temperature, transfer to large mason jars or airtight containers and refrigerate. The next day, scrape any fat off the top and discard it.

  5. Step 5

    To Store: Store in the refrigerator for up to 1 week. Broth will thicken as it cools, but will liquify when reheated. To freeze, be sure to transfer broth into freezer-safe containers, leaving room for expansion as it freezes. Store frozen for up to 3 months. When using after being frozen, thaw overnight in the refrigerator, or heat while frozen. Be sure to bring to a rolling boil before consuming.

Nutrition Facts

Serving Size:
1 cup

45
Calories
2
g
Fat
0
mg
Cholesterol
68
mg
Sodium
4
g
Carbs
1
g
Sat. Fat
1
g
Fiber
3
g
Protein
1
g
Sugars

Making Bone Broth in a Slow Cooker or Pressure Cooker

While the traditional stovetop method yields fantastic results, it requires several hours of simmering and attention. If you prefer a more hands-off approach or need to speed up the process, a slow cooker or an electric pressure cooker are excellent alternatives. Both methods will produce a similarly rich and nutrient-dense broth with slight adjustments to timing.

How to Make Bone Broth in the Slow Cooker (10 to 15 hours on low)

Add roasted bones and juices to a 6-quart slow cooker or crockpot. Add 12 cups of warm filtered water along with apple cider vinegar and salt. Set slow cooker on low and cook for 10 to 15 hours.

Halfway through cooking, add onion, celery, carrot, garlic, ginger, bay leaf and peppercorns and continue cooking on low. Follow the same straining and storage instructions as the stovetop instructions.

How to Make Instant Pot Bone Broth (2 hours pressure-cooked):

Add roasted bones and juices into a 6-quart or 8-quart Instant Pot or pressure cooker. Add onion, celery, carrot, garlic, ginger, bay leaf, peppercorns, apple cider vinegar, and salt. Add 10 to 12 cups of filtered water, until max fill line is reached.

Cook on high pressure for 2 hours. When cooking is complete, wait 30 minutes for Instant Pot to depressurize, then release pressure. Follow the same straining and storage instructions as the stovetop instructions.

Serving & Storage Tips

  • Serving: Reheat gently on the stove. This broth is perfect for sipping warm on its own, or as a base for soups, stews, and grains.
  • Refrigerating: Cool the broth to room temperature before transferring to airtight containers. Store in the refrigerator for up to 1 week.
  • Freezing: Pour cooled broth into freezer-safe containers or silicone ice cube trays, leaving space for expansion. Store frozen for up to 3 months.

Ingredient Substitutions

While this recipe uses a chicken carcass, you can easily substitute with beef marrow bones, a leftover turkey carcass, or a mix of different bones for a more complex flavor. If using beef bones, roasting them for 30-40 minutes will yield a deeper, richer taste.

To make a completely salt-free broth, simply omit the Kosher salt. The flavor will come entirely from the roasted bones and vegetables.

You can add other vegetable scraps you have on hand, like leek tops, parsnips, or mushroom stems. Avoid using cruciferous vegetables like broccoli or cabbage, as they can make the broth taste bitter.

If you do not have apple cider vinegar, a tablespoon of lemon juice will serve the same purpose of helping to extract minerals from the bones.

Customize the flavor by adding other aromatics during the last few hours of simmering. A few sprigs of fresh parsley, thyme, or a star anise pod can add a new dimension to the broth.

More Healthy Recipes Made with Chicken Bone Broth

Now that you have a batch of delicious homemade chicken bone broth, put it to good use as a flavorful base in your favorite meals. These recipes showcase how a quality broth can elevate everything from classic comfort food to exciting noodle bowls.