Instant Pot Chicken Bone Broth (low-FODMAP friendly)

Preparing your own Instant Pot chicken bone broth is so easy and economical!  Homemade chicken stock is a healthier alternative to store-bought and tastes much better.  Use this recipe to make the best keto and low-FODMAP chicken bone broth to use in soups, stews and more.

The Instant Pot is the fastest and easiest method for making your own homemade chicken bone broth and stock.  It comes together with very minimal effort and tastes SO much better than anything you can purchase at the store.

You can use your own Instant Pot stock for low-FODMAP soup, and for stews like Keto Irish Stew or this savory Fish Stew with Turnip and Fennel.  Make a flavorful chicken bone broth soup with my Chicken Taco Soup recipe. It’s also delicious on its own to drink and has numerous health benefits.

It’s hard to believe I used to spend money on quarts of broth at the store.  I began exploring making my own years ago, when I started a low-FODMAP diet.  Most (if not all) store-bought varieties contained onion that would affect my digestion, so I started making my own on the stove, then in the crock pot.  It would make the house smell like chicken soup while it would simmer, sometimes up to 24 hours or more. 

Then, I received an Instant Pot as a gift and never went back to any other cook method. Making it in the pressure cooker takes about 2 hours (you could make it while you watch a movie!) and you have the most flavorful stock in almost no time at all.

Why you’ll love this recipe

• Homemade is more flavorful and rich than any commercially made, store-bought stock
• You save money!  You can spend a small fortune on quality stock.  Making your own is incredibly inexpensive.
• You choose the ingredients and flavors to include.  You decide if you want in include onions and garlic - or not! Make your own low-FODMAP broth for your no onion no garlic recipes.  Or, eliminate salt to make a low-sodium broth. 
• Making your own is healthier.  Pressure cooker broth extracts more vitamins and minerals from the ingredients.

Health benefits

Bone broth is highly nutritious and can be a delicious addition to a healthy lifestyle.  

• Collagen - Collagen is a highly bioavailable source of protein that turns into gelatin when cooled.  It is almost a perfect protein, containing 18 of 20 amino acids that can aid in digestive support and contribute to healthy skin, hair, nails and joints.  Protein in collagen has also been associated with increased muscle mass and weight loss (Pubmed9).
• Chondroitin and glucosamine source - The connective tissue and cartilage are rich sources of natural chondroitin and glucosamine that contribute to joint health
• Vitamins and minerals - The marrow of chicken bones is rich in vitamins K2 and A and minerals such as zinc, manganese, selenium, iron and boron.  It also contains omega fatty acids.
• Healing amino acids - Abundant in proline, glycine and glutamine, these benefit the digestive system by healing the digestive lining. Glutamine helps to maintain the integrity of the intestinal barrier (Pubmed7), contributing to the repair of leaky gut. Glycine has been shown to have anti-inflammatory properties, and has a role in prevention of several inflammatory diseases (Pubmed8) helping to fight inflammation, making bone broth an excellent post-workout recovery drink.
• Provides sustaining nutrition - Because the protein in broth is so easily digestible, it is easily assimilated by the body, taking little to no energy to digest
• A rich source of electrolytes - These can be lost during times of illness, when following a ketogenic diet or through rigorous exercise. Check out more info on what electrolytes are and their importance in your diet.

Chicken Stock vs broth vs bone broth

These terms are often used interchangeably.  They are all liquids that are made with flavorful ingredients simmered in water.  Broth is typically light in color, thinner and not simmered as long as stock and bone broth. It can be made with vegetables, meat and/or bones. Stock and bone broth are made with bones and pressure cooked or simmered for a long period of time.  Even though bone broth is a type of stock, bone broth refers specifically to a stock that has been made with bones and cooked or simmered to the point where the bones are easily broken apart and crumble.  It is the healthiest, as it contains the minerals and collagen that have been released from the bones, joints and skin while cooking.

Is bone broth ketogenic?

It is definitely a healthy addition for those following a ketogenic diet when made with low-carb vegetables.  The bones are naturally carb-free and contain healthy fats, minerals and electrolytes, which are essential for a healthy keto diet. Read more about the importance of electrolytes on a keto diet.

Making low-FODMAP chicken broth

Many recipes call for onion and/or garlic, but making your own is easily done without the addition of ingredients that can cause digestive upset.  If you follow a low-FODMAP diet, consider creating onion flavor using the green part of a leek or the green part of green onions.  See the Variations and add-ins below, for low-FODMAP spices and other ingredients.

Is celery low-FODMAP?

Celery is high in mannitol, but is low-FODMAP in small portions, about ¼ of a stalk. Adding 2 stalks to a large pot of stock adds flavor and nutrients, while still keeping the addition of celery FODMAP-friendly. However, feel free to eliminate it completely if you'd like.

Making an AIP bone broth (paleo autoimmune protocol)

Definitely a healthy addition for those following an AIP diet, it can include onions and garlic. However, make sure pepper and other nightshades are excluded. It’s perfect for AIP soups and can be a delicious start to your day as a nutritious coffee substitute - just warm up a cup and add your favorite herbs and spices.

If you're interested in more AIP friendly recipes, and Paleo friendly recipes check out these categories for additional inspiration.

Ingredients

Very few ingredients are needed:

• Chicken bones - see section below that discusses the best chicken bones to use
• Vegetables of choice - I like to use celery, carrots and leek or onion. I use leek for making a low-FODMAP broth.
• Herbs and spices of choice - bay, rosemary, thyme and peppercorns are my go-to's
• Water - filtered water is best

TIP: Save peels and scraps from trimmed vegetables. As long as they're washed and clean, they're still very nutritious and are perfect for making stock. Collect them in a large freezer bag and store it in the freezer until it's full and your ready to make your next batch.

What kind of chicken is best for bone broth?

There are many options to make a great batch:

• Leftover chicken bones – these are my favorite.  Save leftover bones from roasting a chicken and eating bone-in thighs or wings.  If you like picking up a rotisserie chicken from the store, make some rotisserie chicken bone broth with the discarded carcass.  To save leftover bones, place all of the leftovers in a gallon sized freezer bag and store them in the freezer until you’re ready to use them.  Just keep adding to the bag until it’s full.
• Use chicken feet - chicken feet bone broth is one of the best culinary gifts ever.  Chicken feet are incredibly high in collagen and make the most gelatinous broth you can make.  It’s not quite chicken foot soup, but the benefits of this particular stock are just incredible.
• Wings or drums – these are the best options next to chicken feet.  They are both high in cartilage and the skin also provides extra collagen. You can also pick off the meat and use it for soup, tacos, burritos or chicken salad.
• Chicken necks and backs – these aren’t as available as wings, drums or feet, but are excellent options

Do I have to roast the bones?

Roasting bones is not necessary.  However, using roasted bones gives the liquid a rich, golden color and deeper flavor, which is one reason I love using leftover bones.

Instructions

It takes just a few steps to make the perfect batch:

• Add all the chopped veggies, bones and herbs to the pot. I love using a silicone basket insert as it makes it so easy to remove and discard the ingredients when done.
• Cover the ingredients with filtered water, being careful not to overfill.  Add water only to the max fill line – it’s okay if the contents aren’t fully covered.
• Place the lid on the pressure cooker and cook on Soup/Broth setting for 120 minutes (2 hours).
• Allow the pressure to release using the natural release method.  If you try releasing the pressure manually, hot liquid will spray out of the vent knob, which is not pleasant.

• Let the stock cool for about a half hour, until warm, but not too hot

• Strain the stock using the strainer insert if using
• Using a fine mesh strainer over a large bowl, ladle the broth into the strainer, straining out any solids.  Some people also like to use cheesecloth for this step, to filter out even the smallest particles.

• Let cool and pour into storage containers.  I like to use mason jars.

Expert tips

• To make a low-fat chicken broth, after straining, try refrigerating it for a few hours before packaging.  This allows the fat to solidify on top, making it easy to scoop away.
• If using whole, fresh vegetables, rather than scraps, peels, etc., after cooking, puree them in a blender to add to soups, stews or gravies. Or, consider adding them back to the broth for extra flavor.

How to store

Fresh stock can be stored in a sealed container in the refrigerator for up to 5 days. 

To freeze, fill a freezer-safe container, leaving at least ½ inch space at the top, allowing for expansion. As it freezes, it will either pop the lid off or crack the container if not enough room is left to allow for that expansion.  It can be frozen for up to a year.

TIP:  I find mason jars are the best way to store.  As most recipes call for broth in cup or quart measurements, mason jars allow you to thaw only as much as you’ll need. Only fill your mason jars to the max fill line.

TIP:  Consider freezing some in ice cube trays.  These little bits are perfect for when you want to use just a small amount for sautéing vegetables or adding to other recipes, without having to thaw a whole pint or quart.  And, they thaw right in the skillet!  I use these to deglaze the pot after browning the meat in my Carnitas recipe.

After the cubes are frozen, break them out of the tray and store in a large freezer bag for easy use.

How to use

Use your homemade stock for any recipe that calls for broth, stock or bone broth.  Making any soup a bone broth soup takes that recipe to the next level.

Use it as a base for any gravy. It's delicious used in the gravy for my Toad in the Hole recipe!

Consider just drinking bone broth!  It’s incredibly nutritious and makes a savory, yummy hot drink.  Just heat it on the stove or in the microwave with a few herbs and spices.

Here are a few of my favorite bone broth drink add-ins:

• Turmeric, salt, curry, cinnamon and ginger
• Ginger, lemongrass powder, tamari, fish sauce and salt
• Coconut milk, garam masala, kala namak black salt. Read more about why this is my favorite salt in my Kala Namak Ingredient Spotlight.

Variations and add-ins

Most vegetables work well to make a great soup base, with just a couple of exceptions.  It’s best to avoid asparagus and cruciferous vegetables, with the exception of broccoli stalks, because they can add bitterness.  Starchy options, like potatoes, add carbohydrates and create a gooey, very unappealing texture.

Here is a list of my favorite veggies and spices to add to the pot.  For a low-FODMAP recipe, make sure the add-ins are all FODMAP-friendly and leave out the alliums.

• Try varying your vegetables with each batch – celery, carrots, onion and garlic (if tolerated), leek and leafy greens such as kale, collards or chard
• Add some heat – cayenne, red pepper flakes
• Make low-sodium chicken broth – I almost never add salt to mine.  You can always add salt to the dish you’re cooking later.
• Use warming herbs – ginger, turmeric, curry, masala, allspice, cumin, cardamom
• Add light flavors – lemongrass, curry leaves, kaffir lime leaves, seaweed (dulse). Read more about curry leaves in my Curry Leaves ingredient spotlight.
• Create bright flavors – star anise, dill, cilantro, coriander, lemon zest
• Make it savory – bay leaves, onion, garlic, shallots, sage, oregano, basil, thyme, savory, rosemary
• Add umami and extra nutrients – consider adding mushrooms such as shiitake, maitake or portobello.  Oyster mushrooms are delicious low-FODMAP mushrooms with incredible flavor.

FAQ

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Have you tried making your own bone broth? I'd love to hear how it turned out and what your favorite ingredients are - just leave me a message in the comments section!

Recipes that use chicken bone broth

• Easy Keto Fish Stew with Turnip and Fennel
• Olive Balsamic Turkey Thighs
• Low Carb Toad In The Hole Recipe
• Pork Carnitas Recipe
• Instant Pot Chicken Taco Soup

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