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Bone Marrow Recipe – Keto and Low Carb

This bone marrow recipe is great for getting a hit of collagen, glucosamine and CLA. All of these things have some great health benefits in addition to helping build our blood cells, which is important for immune function. Plus bone marrow just plain tastes amazing! It's so rich and creamy, kind of nutty and buttery at the same time. While I can't really think of a direct comparison food, it's definitely worth trying.


Benefits of bone marrow include boosting immunity, greater gut and joint health, healthy skin and decreases inflammation. Of particular interest to this audience is that marrow contains adiponectin, which supports insulin sensitivity and helps regulate blood sugar.

It consists of 97 percent fat, very little protein and no carbs, making it a perfect addition to your keto diet. Some also call it the rocket fuel that propelled the brain growth of early man to become the intelligent species we are today. In early cultures where nose to tail eating was practiced, bone marrow was highly prized.

You can find bones sliced horizontally or vertically. Either is fine for this bone marrow recipe, but I think the bones sliced lengthwise makes for a better presentation if you can find them.

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Bone Marrow Recipe

Bone Marrow Recipe

While there are many other flavors you can add to bone marrow, we're going to stick to the most basic bone marrow recipe here. Once you have the basic method, you can experiment with adding vegetables and herbs that will compliment the flavor of bone marrow. It's very fatty, so you may want to try using it anywhere you'd typically use butter.

Some ideas once you have the basic method down:

  • Parsley, shallot and caper salad on the side
  • Serve with tabbouleh
  • Sprinkle with parmesan cheese
  • Spread on keto friendly bread
  • Drizzle with garlic infused extra virgin olive oil
  • Saute with mushrooms
  • Squeeze a lemon over the marrow
  • Sprinkle with thyme

This roasted bone marrow recipe is so simple it can hardly be called a recipe! All you need is two simple ingredients and a roasting pan or baking sheet.

Roasted Bone Marrow Recipe

Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4 people


  • pounds marrow bones
  • salt, Redmond or sea preferred


  • Preheat oven to 450°F
  • Place marrow bones on baking sheet, flat side down for horizontal cut or bone side down for vertical cut.
  • Roast until lightly browned, about 20 minutes.
  • Some fat may render out but the majority will stay in the bones. Pour any rendered fat over bones before serving.



Serving: 1servingCalories: 321kcalCarbohydrates: 0gProtein: 3gFat: 34gIron: 2mgNet Carbohydrates: 0g

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