Fasting is a metabolic reset, but the hardest part isn’t the hunger—it’s the boredom of drinking only water. A single cup of savory, warm broth can bridge the gap between your last meal and your feeding window without disturbing the cellular cleanup you’re after. The trick is choosing a broth with zero sugar and minimal calories, so your body stays in ketosis or autophagy.
I’m Mohammad — the founder and writer behind ProteinJug. I’ve spent years analyzing nutritional labels and extracting protocols from the fasting community to separate the broths that sustain a fast from those that spike insulin.
Whether you’re doing intermittent fasting, extended water fasts, or just need a warm hug between meals, the best broth for fasting delivers flavor without breaking your discipline — just make sure it’s clean, low-calorie, and free of sugar or maltodextrin.
How To Choose The Best Broth For Fasting
Not every broth is built for fasting. A brand that markets itself as “bone broth” might pack enough protein or sugar to trigger an insulin response, derailing the entire point. To keep your fast clean, you need to look past the marketing and into the nutrient panel.
Calories and Protein — The Fine Line
Strict fasters aim for under 10–15 calories per serving to preserve autophagy. Some broths hover around 40–50 calories due to protein content (collagen). That may still keep ketosis but could throttle autophagy. If your goal is pure water fasting, opt for vegetable-based broths near zero calories. If you need more hunger suppression, a low-calorie bone broth (under 20 calories) can help without breaking the fast.
Hidden Sugars, Maltodextrin, and Additives
Many sipping broths contain chicory root, natural flavors, or even maltodextrin (a high-glycemic carbohydrate) to improve taste. These can spike blood sugar and break a fast. Always scan for “0g sugar” but watch for “fiber” from chicory root — it’s fine for most, but some fasters find it disrupts digestion. Stick to broths with whole-food ingredients only.
Convenience vs. Purity
Powder sticks and microwavable cups make fasting sustainable when you’re out of the house. But pre-made pouches often contain more sodium and preservatives. If you prioritize absolute purity, go for single-ingredient broths or concentrates that don’t add natural flavors. If you prioritize sticking to your fast schedule, a powdered blend that dissolves instantly beats skipping entirely.
Quick Comparison
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| Model | Category | Best For | Key Spec | Amazon |
|---|---|---|---|---|
| Millie’s Sipping Broth | Vegan Powder | Strict water fasters | 2g carbs per serving | Amazon |
| Swanson Sipping Beef Bone Broth | Microwavable Cup | Convenience & protein | 10g collagen per cup | Amazon |
| LonoLife Keto Chicken | Keto Powder Stick | Ketosis & portability | 8g protein per stick | Amazon |
| SAVORY CHOICE Variety Pack | Reduced Sodium | Low-sodium fasters | 9.6g instant packets | Amazon |
| Brodo Broth Variety Pack | Chef-Crafted | Premium flavor & clean | 8.3 oz single pouches | Amazon |
In‑Depth Reviews
1. Millie’s Sipping Broth – Vegetable Broth
Millie’s is the fasting winner because it’s vegetable-based — not bone broth — meaning it’s effectively zero protein and under 10 calories per serving. Each stick dissolves like instant tea into hot water, giving you a savory pho-inspired flavor without any animal products or collagen that could nudge you out of autophagy. The Delight Pho flavor is the star, with a mild spiced warmth that satisfies without breaking ketosis.
The 12-count box comes in a two-pack, giving you 24 servings for a reasonable spend per cup. Users consistently mention how “soothing” and “filling” it feels despite the negligible calorie hit. It’s also gluten-free and kosher, which widens its compatibility with various dietary restrictions during a fast.
One thing to note: the broth has a slight warmth from spices — it’s not spicy in a chili sense, but a gentle heat from ginger and pepper. If you’re sensitive to spice, start with half a packet. Otherwise, this is the cleanest, most reliable fasting broth you can keep in your desk drawer.
Why it’s great
- Near-zero calories, perfect for pure autophagy
- Vegan, kosher, gluten-free — a clean ingredient slate
Good to know
- Mild spice may not suit everyone
- Only available in pho flavor in this pack
2. Swanson Sipping Beef Bone Broth
Swanson brings a familiar name to the bone broth game with an 8-pack of microwavable cups, each packing 10 grams of collagen protein. This is a significant amount — it’s enough to dampen hunger and supply amino acids, but it will move you out of strict autophagy because of the calorie load. For fasters aiming for ketosis with hunger suppression, this is a strong mid-range option.
The cup format is incredibly convenient: peel the lid, microwave for 90 seconds, and sip directly from the container. No measuring, no stick packs, no cleanup. The roasted beef flavor is hearty, not watery, which makes it feel like a real meal replacement during a longer fast window.
One technical note: the label states that collagen has a 0% digestibility factor as a protein source, meaning it doesn’t count toward daily protein macros. For fasting, that’s irrelevant — what matters is the 10g of collagen will likely add around 35–40 calories per cup, which may or may not interfere depending on your fasting strictness.
Why it’s great
- Convenient, ready-in-90-second microwavable cup
- Rich roasted flavor with high satiety
Good to know
- Contains enough protein to blunt autophagy
- Each cup is 10.75 oz — one of the larger servings
3. LonoLife Keto Chicken Bone Broth Powder Mix
LonoLife is a staple in the keto community because it balances convenience with a clean nutritional profile. Each stick pack contains 8 grams of collagen-rich protein from grass-fed chickens, with no artificial flavors, sweeteners, or preservatives. The flavor is savory with a touch of sage and sea salt — users consistently mention its “rich and savory” taste as a daily morning ritual.
This is a powder format, so it’s ideal for travel or desk drawers. Just tear, pour into hot water, stir, and sip. It’s slightly more caloric than Millie’s (around 35 calories per serving due to the 8g protein), but for fasters who need something that actually curbs appetite, this is the sweet spot. It won’t disrupt ketosis, though it will slow autophagy slightly.
The biggest criticism from long-term users is the cost-per-serving — this is a mid-range product that adds up if you drink it daily. Some users noted they dilute it to half a serving to stretch the box. The flavor consistency is highly rated, though, making it “the best chicken bone broth I’ve bought” according to several verified reviews.
Why it’s great
- Keto-friendly, no artificial additives
- Discreet and portable stick pack format
Good to know
- Higher cost per serving than bulk options
- 8g protein may be too much for strict autophagy
4. SAVORY CHOICE Reduced Sodium Broth Concentrate Variety Pack
SAVORY CHOICE delivers a variety pack of reduced-sodium beef, chicken, and vegetable concentrates in single-serve packets. Each packet is 9.6g and dissolves instantly, making it one of the most convenient ways to make a single cup of broth without opening a full carton. The vegetable flavor is especially useful for vegans and those on water fasts who want zero animal protein.
This is a reduced-sodium product, which is a smart choice for fasters watching their electrolyte balance — you get enough salt to support blood pressure but not enough to cause bloating. The variety is a strong selling point: you get 30 total packets (10 of each flavor), so you never get bored. Users compared the taste favorably to the broth concentrates found in HelloFresh meal kits.
On the downside, the beef flavor is less popular among reviewers, and the chicken is considered the best-tasting. If you’re strict about fasting, the vegetable flavor is the safest bet for minimal calories and zero protein. These packets also contain no preservatives or artificial flavors, keeping the ingredient list clean.
Why it’s great
- 30 packets — great value for the quantity
- Three flavors prevent fasting flavor fatigue
Good to know
- Beef flavor is less palatable than chicken/veg
- Not organic or single-ingredient
5. Brodo Broth Variety Pack
Brodo is the gold standard in the “sipping broth” category — created by James Beard Award-winning chef Marco Canora, this is not a concentrate or a powder. It’s liquid bone broth in single-serving pouches, slow-simmered from meaty, collagen-rich bones. The Variety Pack includes six unique flavors: Chicken, Hearth, Spicy Nonna, Deeply Rooted, Tuscan Sun, and Tom Yum. Each pouch is 8.3 oz, making it one of the most premium options on this list.
For fasting, Brodo’s key strength is its absence of additives—no preservatives, no natural flavors, no thickeners. It’s real bone broth, as close to homemade as you can buy. The protein content is moderate enough that a single pouch won’t spike your blood sugar, and the rich flavor makes it feel like a treat. The Spicy Nonna and Tom Yum varieties are particularly warming and satisfying during colder fasting days.
The main trade-off is cost: per pouch, this is the most expensive option here. Some users also noted that the sodium level is on the higher side, which can be a problem if you’re sensitive to salt. That said, for a “caffeine-curbing lunch replacement” or a fast-breaking snack before your eating window, Brodo is unmatched in quality.
Why it’s great
- Chef-crafted, no concentrates or preservatives
- Six unique, restaurant-quality flavor profiles
Good to know
- Higher sodium content per serving
- Most expensive per serving on this list
FAQ
Will bone broth break my fast?
Can I drink broth during intermittent fasting?
What should I look for on the nutrition label?
Final Thoughts: The Verdict
For most users, the best broth for fasting winner is the Millie’s Sipping Broth because it’s nearly calorie-free, vegan, and won’t disturb autophagy or ketosis. If you want hunger suppression and collagen support, grab the Swanson Sipping Beef Bone Broth for its ready-in-90-seconds convenience and 10g protein. And for a premium treat that makes fasting feel like a ritual, nothing beats the Brodo Broth Variety Pack.