How to Make Ghee in the Oven

Learn how to make ghee, a traditional fat that is super nourishing and is introduced during stage 2 of the GAPS Diet. It’s perfect for frying and baking!

What is Ghee?

Ghee is clarified butter. It’s made by heating butter slowly until the milk solids separate and sink to the bottom, leaving a layer of pure fat that can be poured off.

Ghee has a rich golden color and a buttery taste but a consistency like coconut oil.

Since the milk solids have been removed, ghee is thicker and not as creamy as butter.

Ghee is a traditional fat that is super nourishing and considered a sacred food in some cultures. It’s easy and inexpensive to make at home.

So Simple, So Nourishing!

Benefits of Ghee

Ghee is a Nutritional Powerhouse – Ghee is packed full of fat-soluble vitamins A, D, E, and K, is free of preservatives and additives, and is a good source of butyrate, linoleic acid, antioxidants, and has anti-bacterial, and anti-fungal properties (source).

High smoking point – Ghee is one of the most heat-stable fats with a smoke point higher than coconut oil, butter, lard, and olive oil; making it ideal for frying and baking.

Very easy to digest – The process of making ghee separates the milk proteins and sugars from the fat which are then discarded, making ghee lactose-free and casein-free (Gut and Physiology Syndrome, p246). The butyrate also helps support a healthy digestive tract and decreases inflammation, making it a great option for people with sensitivities to dairy.

Learn how to make and use ghee in your kitchen on the GAPS Diet!

Ghee on the GAPS Diet

Ghee is a great alternative to butter especially in the early stages of the GAPS Introduction Diet, as it is easier to digest as the milk proteins have been removed. This gives the digestive system a much-needed rest.

Ghee can be added during stage 2 of the intro diet. Dr Natasha says that ghee is generally well tolerated by many people who do not tolerate any other dairy products and to start by having 1 teaspoon of ghee a day, and gradually increase the amount (Gut and Psychology Syndrome, p149). The more animal fats you consume the quicker you will heal!

If you have had issues with dairy in the past, do the sensitivity test before consuming.

If you have previously eliminated dairy consider following the Dairy Introduction Schedule.

My jar of ghee lives by my stove, I use it daily to make fried or scrambled eggs, baked veggies, sautee veggies, or add to a bowl of soup.

Choosing Your Butter: Sourcing tips

The quality of butter you use to make ghee matters for both its nutritional profile and body tolerance. Source the best you can find and afford.

• Good: Organic butter
• Better: Grass-fed or pastured butter
• Best: Pastured cultured butter

How to Make Ghee

There are several ways to make ghee: in the oven, on the stovetop, or in a slow cooker. All follow the same principle of slowly heating the butter at a low temperature until the milk solids separate. Then, pour the pure golden fat into a jar, leaving behind the white milk solids.

While the traditional method is on the stovetop, I prefer the oven method as it’s foolproof, doesn’t require standing in front of the stove for long periods of time, and produces perfect ghee every time.

Tips for making Ghee in the Oven at Home

• Your butter can be straight from the refrigerator, frozen, or softened. The colder the butter, the longer the cooking time.

• When the milk solids may separate from the fat they may float to the top or sink to the bottom.

• Ghee becomes more solid as it cools, just like coconut oil.

Ingredients

• 1kg unsalted butter, cut into cubes

Tools you’ll need

• Knife and chopping board
• Glass baking dish
• Glass jar with lid
• Strainer (optional)
• Cheesecloth (optional)

How to Make Ghee in the Oven

1. Preheat oven to 100°C (220°F)
2. Chop the butter into 2cm cubes and place in an oven dish.
3. Place in oven for 1 – 1.5 hours. The butter will have melted and separated into three layers, crust, liquid golden fat and the white milk solids.
4. Remove from the oven and allow to cool slightly.
5. Skim off the crust, then carefully pour the golden fat (ghee) into a sterilized jar. You can filter through a cheese cloth make sure no milk solids go in the jar.
6. Discard the white milk solids.

Variations

Stovetop – Use a large heavy-based saucepan and melt over low heat. Simmer very gently for 1 hour or until the milk solids have separated. Make sure to keep an eye on it so it doesn’t burn. I find this method requires a bit more monitoring so it doesn’t burn.

Slow cooker – Use a ceramic bowl slow cooker on low for 6-8 hours. Make sure your slow cooker lid is vented, as part of the process of turning butter into ghee is evaporation and you need the water to be able to evaporate. 

How to Introduce

From GAPS Introduction Diet Stage 2, ghee can be introduced starting with one teaspoon and slowly increasing the amount.

If you have had issues with dairy in the past, do the sensitivity test before consuming.

If you have previously eliminated dairy consider following the Dairy Introduction Schedule.

How to Use Ghee

You can use ghee as a replacement for butter or oil in any of your favorite dishes, it will make anything taste better and add huge nourishment.

• Fried or scrambled eggs
• Roast vegetables
• Add to soups
• Add to vegetable purees
• Sautee meat or vegetables

How to store ghee

Store in a sterilized glass jar at room temperature, Ghee is shelf-stable and won’t oxidize or go rancid as long as the milk solids have been properly strained.

The appearance of ghee will change depending on the room temperature, it may look liquid if it’s warm, grainy in texture if it’s cool, or even separate if the temperature fluctuates. All are completely ok.

Ghee can be stored in the fridge though it will be more difficult to remove from the jar when cold.

Ghee can also be stored in the freezer; this is handy if you are meal-prepping on the GAPS Diet and want to top your meals with ghee (extra fat) before freezing.

Have you used ghee before? What’s your favorite to use it?

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Looking to start the GAPS Diet?

Check out my post What is the GAPS Diet? To see if it’s right for you.

Resources

Dr Natasha Campbell-McBride

• Gut and Psychology Syndrome (Yellow Book)
• Gut and Physiology Syndrome (Blue Book)

Monica Corrado (GAPS Chef)

• The Complete Cooking Techniques for the GAPS Diet book

If you loved this recipe you’ll LOVE all the others in this category. Check out all my GAPS recipes here!

GAPS™ and Gut and Psychology Syndrome™ are the trademark and copyright of Dr. Natasha Campbell-McBride.

The information in this blog post is my personal experience and for educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease; and does not consider your individual situation. If you have medical questions, please consult with a qualified medical practitioner.