How to include meat stock on GAPS

Meat stock is a staple of the GAPS diet protocol.  But consuming the recommended 3-5 cups per day for therapeutic dosage can be difficult, especially in the summertime.  Since eating chicken soup can get a bit old after a while, we came up with some creative ways to include meat stock on the GAPS diet.  PLUS, we came up with an all-new recipe we think you’ll love (see the bottom of this post). These are great ideas for picky eaters of all ages!  For more ideas on how to help picky eaters on GAPS, see this article.

For the sweet recipes below such as Jello, juices, and milkshakes, make a simple, mild meat stock with just a whole chicken + water. Skip the onions, carrots, vinegar, herbs, or pepper.

How to Include Meat Stock on the Intro GAPS Diet

  1. Try our GAPS diet Lemonade “Jello” Cups, legal from Stage 1!
  2. Speaking of lemonade, use the above recipe for Jello cups, exclude the gelatin, and freeze into Popsicle molds for a Stage 1 legal summertime treat.
  3. Mix meat stock with juices during Stage 4.  Start with just a small amount and see how much you can add before you don’t like the taste.  How much you can add will depend on specific juice recipes and also personal taste.  You can freeze the juice into Popsicle molds as well.
  4. Blend some meat stock with the chicken skin, cartilage, organs, onion, and cooked garlic used to make the stock into a creamy gravy.  Use as a topping over cauliflower mash or a savory version of the GAPS intro pancake from Stage 3 on.
  5. Add meat stock to pureed squash and serve with butter or ghee (Stage 2).  Try adding cinnamon (Stage 5).
  6. Make this delicious summertime Zucchini Arugula Soup– omit the pepper, make sure the veggies are fully cooked and seeded and use ghee rather than butter to make this recipe legal from Stage 2 of Intro!

How to Include Meat Stock on the Full GAPS Diet

  1. Any of the ideas for Intro also apply for Full GAPS!
  2. Alter this summertime Gazpacho to be even more GAPS friendly. Make sure the veggies are well seeded and reduce the vinegar and olive oil to 2 Tbs each (I use raw apple cider vinegar).  You can reduce the tomatoes and add zucchini if you prefer a less tomato-y taste. Then add meat stock until the soup is a good consistency, about 2 cups. I like to add a couple of Tbs of sauerkraut juice to my bowl and a drizzle of extra virgin olive oil.  Because Gazpacho packs a punch of raw veggies, this recipe is only suitable for Full GAPS once digestive symptoms are cleared and salads are well tolerated.
  3. We tested some new recipes to make including meat stock in your routine a little sweeter, including watermelon meat-stock Popsicles. While I wouldn’t discourage you from trying those (let me know if you perfect the recipe), they weren’t nearly as good as this GAPS Diet Meat Stock Banana Milkshake!  It is a seriously delicious way to sneak some meat stock into your life. (The next one I’m going to try is Pineapple Meat-Stock Popsicles.)
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GAPS banana milkshake

GAPS Banana Milkshake

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  • Author: Deanna
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 2 servings 1x


Looking for a way to include more meat stock while on GAPS?  This banana milkshake is delicious, and packed with GAPS super foods like meat stock, cultured cream, and pastured eggs.


  • 1 cup meat stock (made with just chicken + water, no salt, onion, or pepper)
  • 2/3 cup 24-hour GAPS sour cream or kefir
  • 2 pastured raw eggs
  • 2 frozen bananas
  • ¾ tsp cinnamon


Put all ingredients into the blender and blend until frothy. Sprinkle top with cinnamon. Serves 2.

Meat Stock Motivation

We still think it is a good idea to drink a cup of stock first thing in the morning to aid in detoxification and last thing before bed to help with sleep.  I know, I am still asking you to drink a cup of meat stock, but if you take care of 2 this way, you only need 1-3 more throughout the day! During the summer, morning and evening will be cooler times of day, so drinking something warm may be more palatable.  Though this research shows that drinking warm beverages in the summer actually helps us stay cooler.

For your morning meat stock, lime or lemon juice is a delicious, detoxifying, and energizing add-in.

Why drink meat stock before bed? Amino acids, such as glycine, help us sleep.  Meat stock is the ideal way to get these amino acids before bed because it is very easy to digest. To learn more, see this article on bone broth.  We are talking about meat stock here, but many of the same benefits apply.  For more on GAPS meat stock vs bone broth see this article.

How do you get your meat stock in?  Please share in the comments!


5 thoughts on “How to Include Meat Stock on the GAPS Diet”

  1. Hi Melanie,

    I was flabbergasted when I read the ingredients for your Banana Milkshake. I am looking forward to experimenting with trying these changes to see how they taste. Thank you for stretching my brain to reach outside the banana/milkshake realm of the “norm”.

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