Choose the Right Protein for Your Herbal Broth

Choose the Right Broth Base for Your Body Constitution 

The protein you choose can change the nourishing and warming qualities of your herbal broth. In Traditional Chinese Medicine (TCM), different proteins may be more suitable depending on your body constitution, current condition, and the season.

1. Silkie Chicken — 250–350 grams

Suitable for: Most body types.

Benefits: Silkie chicken is traditionally used to tonify deficiency, nourish Blood, support the Kidneys, strengthen the muscles and bones, and replenish the body. It is especially suitable when experiencing fatigue, weakness, or general depletion.

Use less if: You have a Damp-Heat constitution.

2. Pork Bones — 250 grams

Benefits: Pork bones are traditionally used to nourish and strengthen the body, particularly the lower back, knees, bones, and surrounding muscles. Bones containing cartilage and some meat are ideal because the cartilage gives the broth a rich, gelatinous texture while the meat adds flavor.

Use less or avoid if: You have weak digestion, a Damp-Heat constitution, or need to limit high-fat foods.

3. Whole or Half Chicken with Bones — 250–350 grams

Benefits: Chicken makes a nourishing everyday broth and naturally provides protein, collagen, gelatin, and glycine. It is traditionally used to replenish the body and support strength and recovery.

Use less or avoid if: You currently have a cough, cold, flu, fever, constipation, strong Heat signs, or certain inflammatory skin conditions.

4. Beef Bones — 250 grams

Best for: Colder weather and winter.

Benefits: Beef bones make a rich, nourishing broth and naturally provide collagen and minerals. They are particularly suitable when a heavier, more substantial winter broth is desired.

Use less or avoid if: You have Damp-Heat, Yin Deficiency with Heat signs, or your body does not tolerate rich and warming foods well.

5. Lamb Bones — 250 grams

Best for: Colder weather and winter.

Benefits: In TCM, lamb is warming and traditionally used to support the Spleen and Stomach, tonify the Liver and Kidneys, nourish Blood and Essence, and replenish the body when feeling cold, tired, or depleted.

6. Eggs — Vegetarian Option

Suitable for: Those who eat eggs but do not eat meat.

Benefits: Eggs provide high-quality protein and nutrients and can make the herbal broth more nourishing without using meat or bones.

How to use: Prepare the herbal broth first, then add beaten eggs near the end of cooking to make an egg-drop-style herbal soup. You can also add whole cooked eggs if preferred.

7. Whole Fish — Pescatarian Option

Suitable for: Those who eat fish but avoid meat and poultry.

Benefits: Fish provides protein while generally making a lighter broth than pork, beef, or lamb. It can be a good choice for people who prefer a less rich herbal soup.

How to use: Use a cleaned whole fish with the head and bones for a more flavorful broth. Because fish cooks much faster than bones, I would not simmer the fish itself for the full 10 hours. Prepare the herbal broth first and add the fish later in the cooking process.

8. Vegan Option

Suitable for: Those following a completely plant-based diet.

Prepare the herbal pack with water and suitable vegetables rather than meat, bones, fish, or eggs. Chinese yam, carrots, winter melon, daikon, mushrooms, pumpkin or other appropriate root vegetables can be added depending on the herbal formula and season.