🥩 Carnivore Beef Shank – Super Tender
📖 Description
Beef shank, often considered a “tough” cut, turns into fall-apart tender, juicy meat when slow-cooked or braised. On a carnivore diet, this dish is perfect because it’s rich in protein, collagen, and healthy fats. The marrow in the bone adds extra flavor and nutrients, making it a wholesome, hearty one-pan meal.
🥘 Ingredients
- 2–3 lbs beef shank slices (bone-in, about 1–1.5 inch thick)
- 2 tbsp beef tallow (or butter/ghee)
- 1 tsp sea salt (to taste)
- ½ tsp black pepper (optional if tolerated)
- 1 cup bone broth (or water, for braising)
(Optional: garlic powder or fresh herbs if you allow minimal seasoning)
👩🍳 Instructions
- Season beef shanks generously with salt (and pepper if using).
- Heat a heavy pot, Dutch oven, or deep skillet over medium-high heat. Add tallow.
- Sear beef shanks 2–3 minutes per side until browned.
- Pour in bone broth (enough to cover halfway).
- Reduce heat to low, cover with lid, and let simmer for 3–4 hours, or until meat is fork-tender and falling off the bone.
- Optional: remove lid in the last 20 minutes to let the liquid reduce into a rich sauce.
- Serve hot with marrow scooped from the bone.
📝 Notes
- A slow cooker or pressure cooker works perfectly (Instant Pot: 60–70 minutes, natural release).
- The longer you cook, the more tender the beef becomes.
- Bone marrow adds richness—don’t skip it!
- For pure carnivore, skip seasonings except salt.
💡 Tips
- Buy cross-cut beef shanks with marrow bones for best flavor.
- If broth is too thin, reduce uncovered to concentrate flavor.
- Save the leftover broth—it’s collagen-rich and great as a sipping stock.
- For variety, shred the meat and crisp it in a skillet for a carnivore “pulled beef.”
🍽 Servings
- Serves 3–4 people (depending on shank size).
🔢 Nutritional Info (per 6 oz serving, average)
- Calories: 380
- Protein: 32g
- Fat: 28g
- Carbs: 0g
- Collagen + marrow: high
🌟 Benefits
- High collagen & gelatin → supports joints, skin, and gut health.
- Nutrient-dense → marrow provides vitamins & healthy fats.
- Carnivore-friendly → 0 carbs, only animal-based ingredients.
- Economical cut → budget-friendly but luxurious when slow-cooked.
❓ Q & A
Q: Can I cook this in the oven?
A: Yes—braise covered at 300°F (150°C) for 3–4 hours until tender.
Q: Can I make it crispy?
A: After braising, shred the meat and pan-fry in tallow for crispy edges.
Q: Do I have to use broth?
A: No, just water works. The shank bones release collagen and flavor on their own.
Q: How do I store leftovers?
A: Refrigerate up to 4 days or freeze (meat & broth) up to 3 months.