Dr. Colbert created an indispensable grilling recipe that needs to be on your monthly dinner rotation. Make sure you get your grilling in while the weather is still warm!

Our Grilled Stuffed Chicken Cutlets are a high-fat, low-carb entree option for you to try this week — all you need is a grill, chicken, cheese, and seasoning.

 These chicken cutlets pair perfectly with sauteed green beans, roasted cauliflower, or if you need more inspiration, our Keto Zone Sprout Salad.

What sides do you like for dinner? Share with us your favorite side dishes to add with chicken! 

Ingredients

• 4 pastured chicken cutlets
• ½ teaspoon garlic salt
• ¼ teaspoon black pepper
• ¼ teaspoon dried oregano
• ¼ teaspoon crushed red pepper
• 4 slices provolone cheese
• 4 slices prosciutto
• 3 tablespoons chopped fresh parsley, divided
• 2 tablespoons avocado oil
• ½ lemon
• 4 skewers

Instructions

1. Preheat grill to medium-high.
2. Place each chicken cutlet between 2 large pieces of plastic wrap. Using a meat mallet or heavy pan, pound evenly to ½ inch thickness.
3. Lay the chicken on a waxed paper-lined baking sheet.
4. In a small bowl, mix together the salt, black pepper, oregano, and crushed red pepper.
5. Sprinkle the spice mixture evenly over the chicken pieces. Top with provolone, prosciutto, and 2 tablespoons of parsley.
6. Roll the cutlets to enclose the filling and secure with 2 parallel skewers, placing 2 cutlets on each of the skewers.
7. Drizzle with oil and grill for 5 minutes per side to get grill marks.
8. Transfer the skewers off direct heat and continue to grill over indirect heat for another 10-1 minutes, turning after 5 minutes. Temperature should register 170°F.
9. Remove from heat and allow to rest for 5 minutes, then remove from the skewers. Squeeze lemon over the cutlets and garnish with the remaining 1 tablespoon parsley. 

Nutrition Facts

Serving Size: 1 cutlet

Calories: 224 kilocalories

Fat: 17.8 grams

Protein: 12.3 grams

Carbohydrates: 4.78 grams

Net carbs: 3.78 grams

Recipe found on page 132 of Dr. Colbert’s Quick and Healthy Keto Zone Cookbook – more recipes included!

The post Dr. Colbert’s Stuffed Chicken Cutlets appeared first on Keto Zone® | Dr. Don Colbert, MD.

Fortunately, we’ve pulled together a Keto Zone Guide to Collagen.

There are three well-known types of collagen crucial for your health, and each type has different functions.

If you’re interested in taking collagen, you need to know the functions of each type and how it’ll benefit you.

Keto Zone Guide to Collagen

What is Collagen Powder?

Collagen powder is a supplemental powder derived from bones, hooves, skin, ligaments, and tendons of animals. Appetizing, huh?

While it may not be the most appealing of supplements, collagen contains powerful and effective nutrients that are valuable to the human body. In fact, many important amino acids found in collagen are absent in modern diets.

Basically, there are 3 ways you can get collagen on a daily basis:

1. By drinking bone broth.
2. If you eat small tiny bones in seafood (some bones are usually eaten when you eat salmon, for example).
3. You can use a gelatin, collagen powder or supplements.

For most people, supplemental powder is the easiest way to routinely add collagen to your diet.

Ease of Collagen Powder

While both bone broth and tiny bones are great for health, they aren’t always easy to come by (or cost-effective) in a daily diet.

Collagen powder, on the other hand, is easy to use. You can add powder to coffee, tea, smoothies, soups and more. Unlike gelatin, powder dissolves easily and doesn’t “gel” or harden liquids.

You only need a small amount, about 2 tablespoons per day, to get the benefits boosted in research, as long as you are taking the right type of collagen.

How to Make Sure You’re Taking the Right Type of Collagen

Again, there are over 30 types of collagen, but here’s a breakdown of the 3 most important ones. The majority of collagen powders are made from cow, chicken, fish, pig or egg sources. For example, our Hydrolyzed Collagen Powder is a combination of chicken and fish.

Use our Keto Zone Guide to Collagen, to find out which type matches your health goals.

Type I Collagen

Type I Collagen makes up 90% of our hair, skin, and nails. If you’re looking to improve your appearance, Type I is the right type for you.

In fact, Type I Collagen can help ward off the hallmarks of skin aging, like the stretching out or thinning of the skin.

How you may ask? There are a few distinct ways:

1. Improved Elasticity of Skin and Tissue

A 2014 study of 46 women, ages 35-55, showed that 8 weeks of collagen powder supplementation improved skin elasticity within just 4 weeks (1).

When skin’s elasticity is improved it can stretch and rebound better, without sagging, to create a youthful appearance.

2. Reduced Wrinkles

Another 2014 study concluded that collagen supplementation reduced wrinkles after just 8 weeks of use (2).

Additionally, a study published in the Journal of Cosmetic Dermatology concluded that collagen supplementation not only improved skin moisture, but also produced younger-looking, less-fragmented skin (3).

3. Improved Skin and Tissue Structure

In a 2017 lab study, researchers found that 6 months of oral consumption of collagen increased the collagen content in the skin to improve the skin structure.

This study enhanced the density of different types of collagen (Type I and Type III) and resulted in improved color and luster of skin and fur. While the study was on mice, it showed a strong promise for human skin and hair as well (4).

How do you get Type I Collagen? It’s most abundant in bovine and marine collagen. However, there’s a relatively high incidence of allergy to bovine collagen among humans, in addition to some concerns of disease in cows transferred to humans. The best source of Type I Collagen is from fish. Check your collagen sources before consuming and make sure they include fish (5).

Type II Collagen

Type II Collagen is the most important form when you’re feeling sick and under-the-weather. This is one reason why good chicken soup or broth always makes people feel better when they’re sick.

In fact, Type II Collagen is known for its immune-boosting and joint-supporting properties.

How?

Type II Collagen improves your digestion and is a major part of our gut lining. Type II acts as a barrier between the substances we consume and our bloodstream, ultimately helping both digestion and immune function.

In addition, Type II Collagen is a major building block of cartilage, which is why it’s so crucial for joint health.

So if you’re looking to improve your immune function and joints, search for Type II Collagen.

Where does Type II come from? Chicken bone broth and bovine (or cow) sources. 

Type III Collagen

Type III Collagen specifically promotes cardiovascular health and aids in the formation of arterial walls.

It’s often found alongside Type I Collagen in human and animal bodies.

Which means your gaining both cardiovascular and skin health improvements.

How is it made? Type III collagen supplements are often made from bovine (cow) and other animal sources. 

Other Types of Collagen

While 80-90% of human collagen is Types I, II, and III, there are other less-known types as well. Two other important types are V and X, which are important for cell membranes, placenta health during pregnancy, bone formation, and more. When you consume chicken or bovine sources for collagen, you are usually getting an additional small amount of V and X types.

Your Best Collagen Powder

Fortunately, the Keto Zone Hydrolyzed Chicken Collagen and Marine Powder is a great source of these collagens, especially Types I, II, and III.

The benefits are unlimited, supporting your joints, skin, ligaments, heart, and digestive health. It’s easy to add your collagen to water, coffee, smoothies, and cooking. Collagen also adds a great source of essential amino acids to your everyday diet.

Bottom Line

If you’re not adding collagen powder to your diet, you’re likely not getting these great health-benefiting aminos on a regular basis. Thankfully, adding a daily scoop of hydrolyzed collagen powder to your morning coffee or your cooking, makes your life easier. And since Keto Zone Hydrolyzed Collagen Powder contains both chicken and marine collagens, you can get the 3 most important types in each scoop. Utilize our guide to collagen to help choose the best option for you.

The post Keto Zone Guide to Collagen appeared first on Keto Zone® | Dr. Don Colbert, MD.

Most fruit is loaded with more than enough sugar to kick you out of the Keto Zone.

But there are some low carb fruits that can be eaten in moderation. Keto friendly fruits included, blackberries, blueberries, strawberries, and pomegranate. 

Small amounts of pomegranate don’t have enough sugar to significantly impact your blood glucose. Additionally, if pomegranate is eaten with high fiber foods this slows down the release of sugar in to the blood stream.

That is why this Keto Zone chicken pomegranate salad works so well for low-carb diets!

This recipe has tons of fiber, protein, and healthy fat. With 1/2 cup of pomegranate divided between 4 salads, you end up with only about 5 grams of net carbs per serving!

Ingredients

Salad:

12 oz organic grilled chicken breast, sliced
4 organic/pasture raised eggs, hard boiled and chopped
1/2 cup organic pomegranate seeds
1/2 cup organic feta cheese
2 organic radishes, sliced
2 tablespoons diced red onion
6 cups organic baby arugula

Dressing:

3 tablespoons organic olive oil
2 tablespoons organic lemon juice, fresh squeezed
1 tablespoon organic apple cider vinegar
Sea salt, to taste
Organic black pepper, to taste

Instructions

1. In a small mixing bowl, combine dressing ingredients and whisk until well combined.
2. Toss pomegranate, radish, chicken, and red onion together.
3. Fill 4 large salad bowls with baby arugula.
4. Top with chicken and pomegranate mixture.
5. Drizzle half of the dressing on top of each salad.
6. Evenly distribute chopped hard boiled egg and crumbled feta between the 4 bowls.
7. Drizzle remaining dressing evenly over each salad.
8. Serve and enjoy!

Nutrition Facts

Yield: 4 servings

Per Serving:

Calories: 289 kcal

Total Fat: 19 g

Carbohydrates: 12 g

Fiber: 7 g

Net Carbs: 5 g

Protein: 26 g

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

This quick and easy mushroom omelet is the perfect keto breakfast!

Loaded with healthy protein, this nutritious omelet will keep you full and satisfied for hours. That means no more pesky cravings before lunch! Now you can focus on living your life instead of thinking about food.

With portobello mushrooms, organic shallot, and minced garlic, this recipe has all the vitamins, minerals, and phytonutrients you need to fuel a productive day of ketogenic eating.

Try out the chicken portobello omelet today!

Ingredients

3 organic/pasture-raised eggs
1 tablespoon grass-fed butter
1/4 cup organic chicken, cooked and shredded
1/2 small organic shallot, chopped
1 small clove organic garlic, minced
2 organic portobello mushrooms, chopped
1 teaspoon organic olive oil
1/4 teaspoon sea salt
1/4 teaspoon organic black pepper

Instructions

1. In a large mixing bowl, combine eggs, salt, and pepper.
2. Whisk mixture until well combined.
3. Melt butter in a pan over medium heat.
4. Once pan has heated, pour in the eggs.
5. Cook for about 3 minutes.
6. Top egg with mushrooms, chicken, shallot, and garlic.
7. Carefully use a spatula to fold the omelet in half.
8. Continue to cook for another 3-5 minutes.
9. Once fully cooked, remove omelet from the pan and transfer to a plate.
10. Drizzle olive oil over omelet.
11. Serve and enjoy!

Nutrition Facts

Makes: 1 omelet

Calories: 501 kcal

Total Carbohydrates: 6 g

Fiber: 3 g

Net carbs: 3 g

Fat: 40 g

Protein: 28 g

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

This garlic rosemary chicken recipe is a perfect quick low-carb meal. It is super versatile and can be easily paired with your favorite keto-friendly side dish.

Organic chicken is loaded with bioavailable protein. Topped, with organic olive oil for healthy fat and paired with chopped garlic for pre-biotic fiber and antioxidant properties, this low-carb dish is a nutritious option for your next keto meal.

With about 10-15 minutes of prep and 40 minutes of baking, this recipe can easily be ready in less than an hour. So now you know why you need to try out the Keto Zone garlic rosemary chicken recipe today!

Ingredients

2 lbs organic chicken legs, bone-in, skin-on
2 tablespoons organic olive oil
8 cloves organic garlic, chopped
1 organic lemon, juiced
½ cup fresh organic rosemary, finely chopped
4 tablespoons grass-fed butter
Sea salt, to taste
Organic black pepper, to taste

Instructions

1. Preheat oven to 450°F.
2. In a large mixing bowl, combine chicken legs, olive oil, lemon juice, chopped rosemary, garlic, sea salt, and black pepper.
3. Mix until chicken is fully coated in oil seasoning mixture
4. Arrange chicken legs on an oiled baking tray.
5. Place chicken in preheated oven and bake for about 40 minutes or until chicken begins to turn golden brown.
6. Once cooked, remove chicken from oven.
7. Serve and enjoy!

Nutrition Facts

Serves: 4

Per serving:

Calories: 550 kcal

Total Carbohydrates: 5 g

Fiber: 1 g

Net carbs: 4 g

Fat: 40 g

Protein: 42 g

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

Made with fresh whole food ingredients, our Keto Zone Caribbean Jerk Chicken recipe is both healthy and delicious.

Chicken thighs have more fat than other cuts. Make sure to find chicken thighs that still have the skin on, because chicken skin is a source of extra nutrition and flavor.

The ingredients are all blended together to create an incredibly delicious marinade that will make this chicken one of your new favorite keto recipes!

This recipe can be served with cauliflower rice, grilled vegetables, or a fresh side salad.

Ingredients

3.5 pounds bone-in skin-on chicken thighs
4 large organic garlic cloves
1 inch chunk fresh organic ginger
3 organic green onions
1 organic habanero pepper
2 tablespoons ground allspice
1 teaspoon sea salt
1 teaspoon cumin
1/2 teaspoon ground cloves
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1/4 cup organic lime juice
3 tablespoons organic extra virgin olive oil
6 organic lime wedges, for serving

Instructions

1. Set aside chicken and lime wedges.
2. Combine all of the remaining ingredients in a food processor and blend until smooth.
3. Arrange chicken on a large baking dish.
4. Coat the chicken with the spice mix.
5. Cover the coated chicken and allow to marinate in the refrigerator 1-12 hours.
6. When ready to cook, preheat oven to 350°F.
7. Bake chicken in preheated oven for 1 hour.
8. Turn on the broiler and broil for 5-10 minutes, or until chicken is lightly charred.
9. Remove from oven and allow chicken to rest for 10 minutes.
10. Serve with lime wedges.
11. Enjoy!

Nutrition Facts

Serves: 6

Per serving:

Calories: 405 kcal

Protein: 30 grams

Fat: 30 grams

Total Carbs: 5 grams

Fiber: 1 grams

Net Carbs: 4 grams

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

Recipe adapted from ketodietapp.com

More Keto Recipes From Drcolbert.com                                                                                                                            Find Out More About Dr.Colbert’s Health Services

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keto chicken stir fry- Are you using a ketogenic diet for increased weight loss, improved energy, and enhanced cognitive function?

If so, then you are probably looking for delicious and nutritious meals that can be made quickly from real whole food ingredients.

This cauliflower chicken stir-fry is a complete ketogenic meal that can be made in less than 30 minutes.

It is loaded with healthy fat from grass-fed butter, complete protein from chicken thighs, and fiber and micronutrients from cauliflower.

This meal is also high flexible and can be made with almost any keto-friendly vegetables you happen to have on hand.

Ingredients

3 cups organic cauliflower, chopped in to florets
4 tablespoons grass-fed butter
1 pound organic chicken thighs, cut into 1/4-inch-thick bite-sized portions
1 teaspoon sea salt
1 teaspoon organic onion powder
¼ teaspoon ground organic black pepper
1 tablespoon organic apple cider vinegar
2 organic organic garlic cloves
3 organic organic scallions, sliced
1 tablespoon fresh organic ginger, grated
1 tablespoon organic sesame oil

keto chicken stir fry-Instructions

1. Chop the cauliflower in to florets.
2. Pat the chicken thighs dry, and cut in to 1/4 in portions.
3. Melt 2 tablespoons of butter in a large frying pan over medium-high heat.
4. Add cauliflower to the pan and fry in the butter for about 3 minutes, stirring often.
5. Add spices and vinegar.
6. Stir fry for about another 2 minutes.
7. Add the remaining butter to the frying pan.
8. Add chicken, garlic and ginger to the frying pan.
9. Continue to stir fry for two more minutes.
10. Add scallions and then remove the pan from heat.
11. Stir until scallions are well combined.
12. Serve with a splash of organic sesame oil.

Nutrition Facts

Serves: 2

Per serving:

Calories:  1025 kcal
Fat: 93 g
Protein: 33 g
Carbs: Fiber: 6 g
Fiber: 6 g
Net carbs: 10 g

How did your stir fry turn out? Let us know in the comments below!

Recipe adapted from dietdoctor.com

The post Keto Cauliflower Chicken Stir-Fry appeared first on Keto Zone® | Dr. Don Colbert, MD.

So do we, that’s why we are so excited to share this delicious keto BBQ chicken recipe.

This quick and simple recipe gives you all the flavor and sensation of barbecue without ever turning on the grill!

These oven baked BBQ chicken drumsticks are crispy and flavorful, especially when coated with our homemade BBQ sauce!

Most BBQ sauces are loaded with sugar and preservatives. But this recipe walks you through a simple homemade BBQ sauce recipe that uses organic ingredients and keto-friendly sweetener.

So enjoy your Summer in the Keto Zone with these tasty keto BBQ drumsticks!

Ingredients

2 pounds (5-6) free-range/organic chicken drumsticks
2 tablespoons avocado oil
¼ cup fresh cilantro, chopped

For the BBQ Sauce:
¼ cup apple cider vinegar
½ cup chicken bone broth
1 tablespoon lemon juice
2 tablespoons coconut aminos
4 tablespoons keto-friendly sweetener
¼ cup paprika
2 tablespoons ground black pepper
1 tablespoon sea salt
½ tablespoon cayenne powder
½ tablespoon garlic powder
½ tablespoon mustard powder
½ tablespoon cumin powder

*Always use organic ingredients when possible

Instructions

1. Preheat the oven to 425 F.
2. Lightly coat drumsticks in avocado oil
3. Arrange drumsticks on a baking pan.
4. Bake drumsticks until crispy, about 55 minutes.
5. While drumsticks are cooking, heat a sauce pan over medium heat.
6. Combine sauce ingredients in the pan.
7. Stir until sauce begins to simmer.
8. Turn heat down to low and cover.
9. Allow sauce to cook, stirring occasionally.
10. Once the sauce cooks down to desired consistency, remove from heat and allow to cool.
11. When cooked thoroughly, remove chicken from the oven.
12. Plate chicken with a garnish of chopped cilantro and a side of BBQ sauce for dipping.
13. Enjoy!

Serving Size: 2 drumsticks

Nutrition Facts

Per serving

Calories: 251

Total Fat: 15 g

Total Carbohydrates: 2 g

Net Carbs: 2 g

Protein: 24 g

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

Recipe adapted from gwens-nest.com

More Keto Recipes From Drcolbert.com                                                                                                                            Find Out More About Dr.Colbert’s Health Services

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

Loaded with healthy fat and protein, this simple recipe will keep you full and satisfied so you don’t have to fight those pesky carb cravings!

This recipe uses chicken thighs which are actually more nutrient dense than the popular chicken breast.

With onions and garlic added for flavor, nutrition, and fiber, this chicken recipe is a perfect main dish to pair with almost any vegetable you want!

The chicken is braised in bone broth adds important nutrients such as collagen and chondroitin which are great for healthy hair, skin, and nails.

So try this awesome recipe out today and let us know how you like it in the comments below!

Ingredients

8 large organic bone-in, skin-on chicken thighs, about 2.5 lbs
1 cup organic bone broth
1 tablespoon grass-fed butter
2 tablespoons organic olive oil
8 cloves organic garlic, minced
1 large onion, chopped
2 tablespoons grass-fed beef gelatin
3 tablespoons organic apple cider vinegar
1/4 cup fresh organic thyme, chopped
1 1/2 teaspoon sea salt
1 teaspoon organic ground black pepper
1/2 teaspoon organic paprika powder

Instructions

1. Preheat oven to 375 F.
2. In a small mixing bowl, whisk together salt, pepper, and paprika.
3. Generously rub each chicken thigh with seasoning.
4. In a large Dutch oven over medium heat, melt 1 tablespoon of butter.
5. Once butter has melted, add garlic and onion to the pan.
6. Cook, stirring frequently, for 1-2 minutes.
7. Add in bone broth and apple cider vinegar and bring to a simmer.
8. Add in beef gelatin and stir.
9. Carefully place each chicken thigh in to the dutch oven.
10. Drizzle chicken with olive oil.
11. Cover and place in to preheated oven.
12. Bake for 40 minutes or until chicken is tender.
13. Remove lid from the pot and set the oven to broil.
14. Broil chicken for about 5 minutes or until skin begins to brown.
15. Remove chicken from oven.
16. Garnish with extra thyme if desired.
17. Serve and enjoy!

Nutrition Facts

Servings: 4

Per Serving:

Calories: 450 kcal

Fat: 15 g

Total Carbohydrates: 7 g

Fiber: 3 g

Net Carbs : 4 g

Protein: 60 g

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

Recipe adapted from skinnytaste.com

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