If you want to stay in the Keto Zone and have your pizza too, you’re gonna have to work for it. This one makes it easier. Here’s how to make it, what commercial keto pizza crusts stack up, and why you should eat more portabella mushrooms anyway.

Keto Zone Pizza Crust with Portabella Mushrooms

Ingredients

Portabella Mushroom Crusts:

• 4 large portabella mushrooms, cleaned, gills removed
• 2 tablespoons extra virgin olive oil
• 1 teaspoon salt
• 1 teaspoon black pepper

Optional Pizza Toppings:

• sauce: low-carb marinara sauce, Keto Zone Marinara Sauce, Keto Zone Pesto, or more Extra Virgin Olive Oil
• Italian seasoning
• mozzarella cheese, shredded
• mini pepperoni, natural sausage (cooked), or other favorite pizza meat
• large basil leaves, torn

Instructions

1. Preheat oven to 450 degrees F. Line a baking sheet with parchment paper or a silicone mat.
2. Brush the inside and the outside of each mushroom with olive oil, and season the tops with salt and pepper.
3. Place the prepared mushrooms on the mat, tops down.
4. Build your pizza with your favorite toppings, including marinara or pesto, herbs, cheese, and meat.
5. Bake for 10-12 minutes until cheese has melted and mushroom is tender.
6. Top with fresh basil and serve.

Nutrition Info (for mushroom crust)*: 256 calories, 26 grams fat, 1.4 grams net carbs (2.4 grams carbs, 1 gram fiber), 2.4 grams protein (91% calories from fat). Optional toppings not included in nutrition info due to variances.

Why Make Keto Zone Pizza Crusts with Portabella Mushrooms?

When it comes to keto pizza crusts, you have a few options. You can buy a crust, or you can make one. There are a few good options if you’re looking to buy them, but they often require online shopping and are quite expensive.

If you’d like to choose a commercial crust, keep these factors in mind:

1. Always first with commercial products, turn the package over and read the ingredients list (or find it online). Don’t pay attention to the front side of a package; it is little more than marketing. Read every ingredient and make sure it doesn’t contain soybean oil, concentrated omega-6 oils, high fructose corn syrup, MSG, silicone dioxide (silica), and other preservatives), food colorings, and chemical flavoring. Is it acceptable? Go to step 2. Unacceptable? Look for another brand.
2. Next, look at the nutrition label. Does it fit into your Keto Zone eating plan? How many net carbs does each serving contain? Is the serving acceptable to you? If so, move to step 3. Unacceptable? Look for another.
3. Lastly, does it meet your standards for taste, texture, and convenience? When you’re buying keto foods, you’re usually spending a decent amount of money. Make sure it’s worth it based on reviews, recommendations, and instructions. If not, make your own with our Keto Zone Pizza Crust recipes.

Two online options that fit the bill in terms of ingredients, nutrition, and reviews are Cali’flour Foods Gluten Free Low Carb Cauliflower Original Italian Pizza Crusts and Outer Aisle Gourmet Cauliflower Pizza Crusts. However both are very expensive, and while they taste good, some reviewers don’t like the textures.

Why You Should Just Opt Portabella Mushroom

If you want to make your keto crust, there are also many options available. Some of our own recipes differ from this portabella mushroom one quite a bit but still deliver a great product. They often take more ingredients and time though. One favorite is this Keto Zone Stovetop Pizza Crust.

The great thing about using portabella mushrooms, though, is you are using an easy single-ingredient, whole-food as a crust! And portabella mushrooms offer a lot of great nutrition. This includes:

Antioxidants and Anti-Inflammatories: The antioxidants in portabella mushrooms, like those in other plant foods, fight free radicals and oxidative stress. This in turn protects cells and tissues while supporting skin health and healthy aging. What’s more, mushrooms also contain anti-inflammatory nutrients, which may reduce risk of chronic disease associated with inflammation (1).

Beta-glucan: Beta-glucan is a soluble fiber that is associated with improved cholesterol and heart health. It can also reduce blood sugar spikes and the risks of type 2 diabetes.

B vitamins: B vitamins, including riboflavin, niacin, and pantothenic acid, are abundant in mushrooms.  They are important for heart health, red blood cells, energy, skin and hair health, and more.

Copper: Copper is a vital mineral that supports energy in the body. It aids in the synthesis of red blood cells, which deliver oxygen to your tissues. It also supports healthy bones, nerves, and more. Copper is best obtained from natural foods that keep it in balance since too much, or too little, can have negative effects on health (2).

Potassium: Potassium is another extremely important mineral that supports heart, muscle, and nerve function. Portabella mushrooms have comparable potassium levels to bananas, making them a great low-carbohydrate source of potassium.

It really doesn’t get easier or healthier than a Keto Zone Pizza Crust with portabella mushrooms. Skip the expensive commercial brands and difficult recipes. Use portabella mushrooms for an easy, high-nutrition pizza dinner!

For more Keto Zone tips and recipes, join our FREE Keto Zone 21-Day-Challenge today!

The post Easy, Healthy, Delicious Keto Zone Pizza Crust – Portabella Mushrooms appeared first on Keto Zone® | Dr. Don Colbert, MD.

And, with rising consumer demand, many restaurants have specific entrees that are keto-friendly without alterations (1).

From Asian cuisine to Mexican cuisine to American, there are lots of low-carbohydrate options. Here are 5 keto takeout cuisine options, what to avoid, and how to turn any meal into keto takeout.

Top 5 Keto Takeout Cuisine Options

1. Burgers and Sandwich Shops

Burgers and sandwiches become a great keto takeout option with one word: bunless.

Whether “fast food” or not, almost any burger or sandwich shop will provide a bunless burger or sandwich. You can order your meat, vegetables, and wrap it all up in a giant lettuce leaf. Or, at a place like Subway, you can make any sandwich into a bowl or salad if you ask.

Some may even have low-carb bread/wrap options, but if you go this route be sure to verify the net grams of carbs.

If you want to add flavor, try mayo, oil, and vinegar, sour cream, salsa, or keto-friendly condiments from home.

Add a side salad with extra virgin olive oil to complete your meal.

What to avoid? Avoid breads, tortillas, wraps, ketchup, fries, chips, barbeque sauce, and most house sauces.

2. Chinese, Japanese, and Asian Restaurants

The king of takeout: Asian restaurants provide many keto takeout options!

You can start with hot and sour soup or miso soup (~4 grams net carbs).

Next, any combination of meats and vegetables is great. However, beware of hidden carbs in deep-fried meats and/or sauces. Stir-fried with oil and soy sauce is fine, but avoid anything breaded and fried or drenched in sauce.

Another option? Seafood from an Asian restaurant, or sashimi sushi (sushi without rice). You can now often find many sushi roll options without rice added. Make sure no sugary sauces are drizzle over your sashimi.

Low sodium soy sauce, ginger, and miso are good keto takeout condiments.

What to avoid? Avoid sugary sauces like teriyaki sauce (most all Asian sauces have sugar), deep-fried meats and tempura-battered foods, and any rice.

3. Mexican and Tex-Mex

In the mood for Mexican or Tex-Mex? Here are your keto takeout options.

A salad with sour cream and house-made salsa, especially Pico de Gallo which is normally just vegetables, jalapenos, lime juice, and vinegar, and salt, is a good start (no deep-fried tortilla salad “bowl”).

Next, try a “naked burrito” bowl with meat, vegetables, sour cream, and guacamole. Avoid any rice and beans. Or, fajitas with only meat and vegetables, guacamole, sour cream, and salsa.

Thank goodness guacamole is keto takeout friendly!

What to avoid? No tortillas, rice, or beans. Like always, watch out for sauces and dips.

4. Steakhouses and Barbeque

There are a lot of options here! Any plain meat will work. You can order steak, duck, fish, chicken, or another protein. If at a barbeque place, you must make sure the meat does not have barbeque sauce added (many add it when you order). If it doesn’t have sauce, pulled pork, ribs, and other cuts are great.

Then, add sautéed vegetables or a side dish.

At home, drizzle with olive oil or avocado slices to boost the healthy fats and replace the barbeque sauce.

What to avoid? Avoid any potato, fries, rice, and sauces.

5. Mediterranean

Mediterranean food is another great keto takeout option. In fact, it can be very healthy, and full of great fresh, anti-inflammatory foods (2).

Order fish or another protein. Add fresh vegetables and/or fresh mozzarella.

At home, drizzle with olive oil and/or add avocado if desired.

What to avoid? Avoid any rice or bread.

Make Any Meal Work for Keto Takeout

If the above options don’t work for you or don’t sound appealing, you can make almost any cuisine or restaurant a viable keto takeout option. Here’s how:

• First, think about drinks.  Start with water, sparkling water, tea, coffee, or another non-sugary drink (stevia-based options). Avoid regular soft drinks, lemonades, or sugary-alcoholic drinks.
• Next, if looking for an appetizer, try a salad or meat and cheese plate (without crackers). Ask for olive oil and vinegar for dressing, or use your own from home.
• When ordering your “main course,” keep it simple: Only meats/proteins and vegetables. Simply omit any starch, grain, or carbohydrate to start. For example, omit the pasta, rice, potatoes, beans, tortillas, bread, etc. Avoid deep-fried or tempura-battered foods.
• Remember, there’s a lot of foods that align with keto takeout options. Choose a nourishing protein such as seafood, steak, chicken, duck, bison, or another option. Add sautéed or fresh vegetables (verify that these are sautéed in oil or butter, without extra sauces). Bunless burgers and “bowl” can make many foods keto-friendly.

Bottom Line

If you want takeout and a Keto Zone lifestyle, you’re in luck. We’ve provided 5 ideas for keto takeout cuisines and the steps needed to make any meal work. You can stay in the keto zone while ordering takeout, and sheltering in palce.

The post Great Keto Takeout Options appeared first on Keto Zone® | Dr. Don Colbert, MD.

Spice up your dinner and bring home the fiesta with our Keto Zone Taco Stuffed Avocados.

Avocados are overflowing with healthy vitamins and nutrients, like omega-3 fatty acids, beta-carotene, and lutein, as well as vitamin C, E, K, and B-6 (1). Avocados also have a magnitude of health benefits, such as boosting heart health, improving digestion, anti-inflammatory properties, and more. Read more about the 8 Proven Health Benefits of Avocados.

Taco stuffed avocados are a quick and easy way to pile on quality fat while sticking to your nutritious routine. And if you like a little spiciness, you can add some cayenne pepper too!

Ingredients

• 4 ripe avocados
• Juice of 1 lime
• 1 tablespoon of extra-virgin olive oil
• 1 medium onion, chopped
• 1 pound ground beef
• 1 packet of taco seasoning, or try Dr. Colbert’s taco seasoning
• ¼ teaspoon Kosher salt
• ¼ teaspoon freshly ground black pepper
• 2/3 cup shredded Mexican cheese
• 1/2 cup shredded lettuce
• 1/2 cup quartered grape tomatoes
• Sour cream, for topping

Instructions

1. Halve and pit avocados with a knife.
2. Using a spoon, scoop out a bit of avocado, creating a larger well. Dice the removed avocado and set aside to use later. 
3. Squeeze lime juice over all avocados.
4. In a medium skillet over medium heat, heat olive oil. Add in ground beef and taco seasoning, breaking up the meat with a wooden spoon. 
5.  Once the meat turns between pink, add in onion and tomatoes to skillet.
6.  Season with salt and pepper, and continue to cook the beef, onions and tomatoes until the beef is brown, about 6 minutes. 
7. Remove ground beef from heat
8. Fill each avocado with a scoop of ground beef, then top with extra diced avocado, cheese, lettuce, and a dollop sour cream.
9. Serve and enjoy!

Nutrition Facts

Yields: 4-8 servings

Serving Size: 1 serving or half of avocado with toppings

Calories: 360 kilocalories

Fat: 27.7 grams

Carbohydrates: 15.3 grams

Net Carbs: 8 grams

Protein: 17.1 grams

Recipe adapted from Delish.

Looking for more keto-friendly Mexican food recipes? Substitute flour or corn tortillas with our Keto Zone Tortillas for Keto Burritos and also try our Low-carb Avocado Beef Lettuce Wrap Tacos.

The post Keto Zone Taco Stuffed Avocados appeared first on Keto Zone® | Dr. Don Colbert, MD.

This spicy keto chicken salad recipe that is delicious, satisfying, and ready to take on-the-go!

Loaded with healthy fat and protein, this chicken salad will keep you full and satiated without raising your blood sugar and knocking you out of the Keto Zone.

You can eat this chicken salad on a leaf of organic lettuce, on a slice of keto bread or on top of some keto crackers for a quick low-carb snack.

Make sure to us keto-friendly mayonnaise that is made with only avocado oil or olive oil. No oxidized inflammatory canola, soy, corn, or vegetable oils!

Your days will be so much easier and and less stressful when you meal prep a big batch of chicken salad for the busy week to come.

*Make sure to read the ingredients on your mayonnaise! Often mayonnaise will advertise that they are made with olive oil but will then also use other cheaper oils as filler.

INGREDIENTS

Chicken:

1 1/2 pound organic chicken thighs, boneless and skinless
1/2 teaspoon sea salt
1/2 teaspoon organic black pepper
1 tablespoon organic olive oil

Salad:

3 stalks celery, diced
1/2 cup keto mayonnaise (made with: avocado or olive oil, NO: canola, soy, safflower, or vegetable oil)
2 teaspoons organic dijon mustard
1 organic lemon, juiced
1 tablespoon organic parsley, finely chopped
1-2 teaspoons sugar-free hot sauce (or to taste)
1 teaspoon sea salt
1/2 teaspoon organic black pepper
1/2 teaspoon organic garlic powder

INSTRUCTIONS

1. Preheat oven to 400 F.
2. Season chicken with olive oil, salt, and pepper.
3. Place chicken on a baking sheet lined with parchment paper.
4. Bake chicken thighs for about 30 minutes or until cooked through.
5. Remove chicken from oven and allow to cool.
6. Once cool enough to handle, cut chicken into small bite-sized pieces.
7. In a large bowl, combine chicken, celery, mayo, mustard, lemon juice, parsley, hot sauce, garlic powder, pepper, and salt.
8. Mix until well combined.
9. Cover the bowl and place in the refrigerator to chill for about 2 hours.
10. Serve in lettuce wraps, keto crackers, or keto bread.
11. Enjoy!

NUTRITION FACTS

Serving Size: 1 cup

Per Serving:

Calories: 310 kcal

Fat: 22 g

Carbohydrates: 6 g

Fiber: 4 g

Net carbs: 2 g

Protein: 25 g

How did your keto chicken salad turn out? Let us know in the comments below!

The post Spicy Keto Zone Chicken Salad appeared first on Keto Zone® | Dr. Don Colbert, MD.