With a rich and creamy base of organic eggs, cream, and parmesan, this recipe is loaded with both flavor and nutrition.

Healthy fats from organic cream complement the protein, vitamins, and minerals from the organic eggs. Add in chopped onion for additional nutrients and prebiotic fiber, and you have an amazing keto zucchini casserole that the whole family will love.

You are not going to want to skip this awesome recipe, try it out today!

Ingredients

2 large organic zucchinis, sliced
2 tablespoons grass-fed butter, melted
6 organic eggs
1/2 cup organic heavy cream
1/2 organic onion, chopped
1 teaspoon sea salt
1/2 teaspoon organic black pepper
3/4 cup organic parmesan cheese, grated

Instructions

1. Preheat oven to 350° F.
2. Lightly steam zucchini for about 5 minutes.
3. Grease a large baking dish.
4. Spread the zucchini evenly throughout the baking dish.
5. Pour melted butter over the zucchini.
6. Combine eggs and cream in a large bowl.
7. Whisk until well combined.
8. Add in the onions, 1/2 cup parmesan, sea salt, and pepper.
9. Continue to whisk until well combined.
10. Pour mixture over the zucchini.
11. Sprinkle the top with remaining 1/4 cup of parmesan.
12. Place dish in the oven.
13. Bake for about 30 minutes or until top begins to turn golden brown.
14. Remove from oven and allow to cool for 5-10 minutes.
15. Serve and enjoy!

Nutrition Facts

Yields: 6 servings

Per Serving:

Calories: 195 kcal

Fat: 18 grams

Total Carbohydrates: 7 grams

Fiber: 4 grams

Net Carbs: 3 grams

Protein: 10 grams

The post Keto Zone Parmesan Zucchini Gratin appeared first on Keto Zone® | Dr. Don Colbert, MD.

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.

But do not fret, because our Keto Zone Coconut Fat Bombs are here!

This delicious and nutritious recipe will provide you with a boost of energy without any pesky carbs to take you out of the Keto Zone.

Fat bombs great to have ready as a on-the-go breakfast, a mid-day-snack, or guilt-free dessert!

These keto powerhouses are loaded with healthy fat, fiber, and protein. The MCT powder adds a boost of ketones to keep you burning fat in the Keto Zone all day!

So next time you are craving carbs, put down that candy bar and reach for a Keto Zone Coconut Fat Bomb!

Ingredients

1 1/2 cups walnuts, chopped
1/2 cup shredded coconut
1/4 cup coconut butter
2 tablespoons coconut oil
1 scoop MCT powder
2 tablespoons almond butter
2 tablespoons chia seeds
2 tablespoons hemp seeds
1 teaspoon cinnamon
1/2 teaspoon vanilla bean powder
1/4 teaspoon sea salt
Keto friendly sweetener of choice, to taste (optional)

Instructions

1. Combine all ingredients except for the coconut flakes.
2. Pulse until the mixture is well combined.
3. Scoop out about 1 tablespoon servings and use hands to roll in to a ball.
4. Roll each ball in coconut flakes then place on a platter, in a storage container, or in a zip-lock bag.

How did your fat bombs turn out? Let us know in the comments below!

The post Keto Zone Coconut Fat Bombs appeared first on Keto Zone® | Dr. Don Colbert, MD.

Our bodies need fiber for good gut health, disease prevention, preventing constipation, and more. Since a keto diet is very low in carbs, it cuts out common fiber sources—but not to worry! There are still great options, which we’ll cover below, for how to get enough fiber on a keto diet.

How to Get Enough Fiber on a Keto Diet

keto fiber- Before we get into the best fiber sources on keto, let’s address how fiber grams factor into total carbs on the diet.

Fiber is a carbohydrate, but the body doesn’t digest and absorb it like other forms of carbs. So when calculating carbs on a keto diet, you don’t need to count fiber towards your total daily carbs.

Take the total carbohydrates in a food and subtract the fiber grams. For example, if a food has 10 grams of carbohydrates but 7 grams of fiber, the net carbs would be 3 grams. This is what you count. Learn more about counting net carbs here.

Good Sources of Fiber on a Keto Diet

And now, here are the best ways to get plenty of fiber on the Keto Zone diet.

1. Low-Carb, High-Fiber Vegetables

The easiest and quickest way to get more fiber on keto is by eating more leafy greens. Other low-carb, high-fiber keto vegetables like onions, garlic, herbs, and leeks are good too. Avocados are also great for getting fiber plus healthy fats.

See a list of the best low-carb vegetables to eat on keto here (including their net carbs amounts).

Vegetables are important for not only fiber but also vitamins and minerals and anti-inflammatory antioxidants.

2. Low-Carb Nuts and Seeds

Nuts contain fiber, but some contain too many carbs to eat regularly on keto. Stick with low-carb nuts like pecans, brazil nuts, macadamia nuts, or any of these.

Low-carb, high-fiber seed options include:

• Chia seeds
• Flax seeds
• Pumpkin seeds
• Hemp seeds
• Pumpkin seeds

Almost all of the carbs in chia seeds come from fiber, meaning the net carbs per tablespoon come out to about one gram. Dr. Colbert’s Living Chia ground chia seeds also include beneficial probiotics!

Our Seed Bread from the Keto Zone Diet book—which is rich in seeds—is also a delicious way to boost your daily fiber intake.

3. Keto-Friendly Fiber Supplements

Finally, supplementing with fiber can be a good option. The best fiber options include:

Living Chia

As mentioned above, Living Chia combines fiber-rich and heart-healthy chia seeds (ground for easier digestibility) with gut-healthy probiotics. Living Chia is also a good substitute for other forms of fiber that might aggravate the gut in some people.

Psyllium Husk

Psyllium husk is a type of soluble fiber that soaks up water in the gut to encourage better digestion. You can buy it powdered to use as flour in keto baked goods or in capsule or liquid form.

Acacia Fiber

Rich in soluble fiber like psyllium husk, acacia fiber is taken from a native plant of Pakistan, Africa, and India. Its powder form can be stirred into water or mixed with smoothies or other drinks.

keto fiber- Make these foods a regular part of your diet to support your gut and ensure the best success on your keto diet!

The post How to Get Enough Fiber on a Keto Diet: Top 3 Sources appeared first on Keto Zone® | Dr. Don Colbert, MD.

Then these keto broccoli bites are for you!

With the focus on high fat consumption, it can be easy to forget that the foundation of a healthy keto diet is vegetables. Keto vegetables provide fiber as well as valuable nutrients such as vitamins, minerals, antioxidants, and chlorophyll.

The only problem is that eating vegetables can be, well, kinda boring!

That’s why we are sharing this fun and delicious broccoli bites recipe! It allows you to get all the health benefits of vegetables while feeling like you are indulging in a delicious treat!

So without further ado, here is the recipe for keto broccoli cheese bites!

Ingredients:

2 heads organic broccoli
½ cup of organic frozen spinach, thawed and drained
¼ cup organic green onions, chopped
1 organic lemon zest
1 cup of organic and/or grass-fed cheddar cheese, grated
¼ cup of organic and/or grass-fed parmesan cheese, grated
2 organic pasture-raised eggs
1/3 cup of organic sour cream
½ teaspoon organic black pepper
¼ teaspoon sea salt

Instructions:

1. Preheat oven to 350 F.
2. Cut broccoli into small florets.
3. Place broccoli florets in a steamer basket and steam for about 8 minutes or until broccoli is tender but not mushy.
4. Chop the broccoli into even smaller pieces.
5. Place chopped broccoli in a medium-sized bowl.
6. Add the remaining ingredients to the bowl and mix thoroughly.
7. Pour the broccoli mixture in to an pre-oiled muffin pan.
8. Bake for 25 minutes, or until tops begin to turn golden brown.
9. Allow to cool for 10 minutes.
10. Bites may be enjoyed hot or cold.
11. Store in refrigerator for up to 10 days. Will keep longer in the freezer.

How did your broccoli bits turn out? Let us know in the comments below!

Recipe adapted from myketokitchen.com

The post Keto Broccoli Cheese Bites appeared first on Keto Zone® | Dr. Don Colbert, MD.

Click the links below to Order

Order Instant Ketones

MCT Oil Powder

Hydrolyzed Collagen Powder

Order Fat-Zyme

The post Mary Colbert Achieves Weightloss Goal on Keto Zone – See How Great She Looks appeared first on Keto Zone® | Dr. Don Colbert, MD.

This keto cauliflower rice recipe is a perfect side dish and a great base for a whole meal in and of itself!

Most fried rice is loaded with starchy carbs and relatively devoid of fiber. Using cauliflower instead of white rice adds tons of fiber and nutrition while keeping this recipe keto friendly!

Already packed with protein from pasture-raised eggs, you can add chicken or beef to make this a main course for lunch or dinner!

You can also add extra vegetables like peas, broccoli, and bell pepper for even more nutrition and flavor!

Here is the base recipe, experiment with different flavors and share your results in the comments below!

Ingredients:

1 medium head organic cauliflower, riced
1 tablespoon avocado oil
3 pasture-raised eggs
Sea salt, to taste
Organic black pepper, to taste
1/2 organic onion, diced fine
1/4 cup organic carrots, chopped
2 organic garlic cloves, minced
5 organic green onions, diced
3 tbsp coconut aminos

Instructions:

1. Using a knife, remove the core from the cauliflower.
2. Roughly chop cauliflower in to florets.
3. Place cauliflower in to a food processor and pule until a rice-like consistency is reached. Be careful not to over process cauliflower.
4. Add eggs and salt to a small bowl and whisk until well combined.
5. Add avocado oil to a skillet over medium heat.
6. Add the onions, carrots and garlic to the pan and saute for about 3 to 4 minutes, or until veggies are soft.
7. Turn heat up to medium-high.
8. Mix in riced cauliflower and coconut aminos.
9. Stir until cauliflower begins to brown.
10. Add the egg and scramble until cooked through.
11. Remove from heat and mix in green onions.
12. Season with more sea salt and black pepper.
13. Serve warm and enjoy!

Nutrition Facts:

Yields 4 servings

Amount Per Serving:

• Calories: 108 calories
• Total Fat: 3g
• Saturated Fat: g
• Carbohydrates: 14g
• Fiber: 6g
• Sugar: 1g
• Protein: 9g

How did you cauliflower fried rice turn out? Let us know in the comments below!

Recipe Adapted from skinnytaste.com

The post Keto Cauliflower Fried Rice appeared first on Keto Zone® | Dr. Don Colbert, MD.

It can be hard to give up comfort food items when going on a ketogenic diet.

Luckily, pretty much every food you love can be re-created to be keto friendly!

Pancakes are no exception.

This grain-free pancake recipe uses coconut flour so that it is low enough in carbs to keep you in the Keto Zone!

By using coconut milk and coconut oil it can also be made dairy-free.

These pancakes are a delicious clean eating treat that the whole family will love!

Ingredients

4 organic/free-range eggs
1 cup organic coconut milk (can also use organic cow or goat milk)
2 teaspoons organic vanilla extract
1 tablespoon keto sweetener of choice
1/2 cup organic coconut flour
1 teaspoon baking soda
1/2 teaspoon sea salt
coconut oil, butter, or ghee as a cooking oil

Directions

1. Preheat large frying pan or griddle over medium heat.
2. Crack eggs in to a small bowl.
3. Use a whisk to beat the eggs until they begin to froth.
4. Add in vanilla, milk, and sweetener of choice and continue to whisk until well combined.
5. In a medium-sized bowl add dry ingredients (flour, baking soda, and sea salt) and whisk together.
6. Slowly add wet mixture into the bowl of dry ingredients whisking until well combined.
7. Add about 2 tablespoons of oil in to your preheated pan.
8. Carefully pour about 3 tablespoons of batter into the pan for each pancake.
9. The pancakes should be around 3 inches in diameter and relatively thick.
10. Cook the pancakes about 3 minutes on each side.
11. Set each cooked pancake aside on a plate and add more oil to the pan if necessary until all the batter is used.
12. Serve with butter, coconut butter, coconut flakes, or other low-carb toppings!

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

Recipe adapted form nourishingdays.com

The post Keto Coconut Pancakes appeared first on Keto Zone® | Dr. Don Colbert, MD.

Lettuce is relatively devoid of any meaningful nutrition. It is basically just fiber and water!

It is time to up your salad game with this delicious and nutritious Brussels sprouts and kale salad!

These greens are loaded with nutrients including chlorophyll and a suite of vitamins and minerals.

Paired with a tangy herbal citrus vinaigrette, this salad has a bold flavor to complement the nutritional profile.

If that wasn’t good enough, this quick and easy keto meal can be ready in just about 15 minutes from start to finish!

Ingredients:

For the salad-

3/4 lb of fresh organic Brussels sprouts, shaved
1 cup organic lacinato kale, chopped
1/4 cup organic roasted almonds, slivered

For the dressing-

1/4 cup organic extra virgin olive oil
1 tablespoon organic apple cider vinegar
1/2 teaspoon organic dijon mustard
1/2 organic lemon, juiced
4 sprigs organic fresh thyme leaves
Sea salt, to taste
Organic black pepper, to taste

Instructions:

1. Lightly steam the kale and Brussels sprouts for about 5-7 minutes or until the leaves are tender yet still crisp.
2. As the greens are cooking, combine the dressing ingredients in and whisk together until well combined.
3. When Brussels sprouts and kale are cooked, remove from heat and rinse under cold water.
4. Allow the greens to drip dry.
5. Combine dry greens with almonds and dressing.
6. Toss to combine.
7. Serve.

Servings per recipe: 4

Nutritional Information (Per Serving):
Calories: 187
Protein: 6g
Carbs: 9g
Fiber: 4g
Sugar: 2g
Fat: 16g
Saturated Fat: 2g
Polyunsaturated: 3g
Monounsaturated: 10g

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

Recipe adapted from blog.bulletproof.com

The post Brussels Sprouts and Kale Salad with Citrus Vinaigrette appeared first on Keto Zone® | Dr. Don Colbert, MD.

Once you know the basics of how ketones and ketosis work, what to eat, and what to avoid on keto, you also need to understanding the best supplements to take when starting the keto diet. Here they are, in order of importance, as recommended by Dr. Colbert.

1. MCT Powder for Quick, Fat Burning Energy

MCT stands for medium-chain triglycerides, a type of fat that—unlike other fatty acids—your body can metabolize right now [1]. That means your body can more quickly convert the fat into ketones to be used as energy (instead of being stored as fat!).

In other words, with MCTs you stay in fat-burning mode longer and they’re a perfect complement to a ketogenic diet.

As supplements, MCTs come from palm oil or coconut oil and are available as MCT powder or oil. Be careful about what’s added—look for all-natural flavors and only natural, sugar-free sweeteners so carbs are kept very low.

2. Digestive Enzymes for a Happier Stomach

A ketogenic diet like the Keto Zone™ program is very high in good, fat-burning fats and rich in vegetables and proteins. While these are great for health, your body might need a little help adjusting to the changes.

Help out your digestive system by supplementing with a digestive enzyme. It’ll help your body break down the fats and vegetables better so you can receive their nutrients without uncomfortable symptoms like gas, bloating, or indigestion.

But don’t reach for just any standard digestive enzyme! The type matters.

Here’s what to look for:

Fat Digestion Enzyme: Lipase

This is the best digestive enzyme to take on the keto diet.

When you eat common healthy keto fats like extra virgin olive oil, avocados, and keto nuts and seeds, your pancreas naturally releases lipase. But here’s the problem: your body probably won’t make enough lipase to handle keto-level fats.

So, look for a high-lipase digestive enzyme supplement to provide exactly what you need to break down these foods.

Vegetable Digestion Enzymes

A healthy keto diet like the Keto Zone™ is not only high in fats but also rich in vegetables—more than the average American eats, that’s for sure.

To account for the high veggie intake, Dr. Colbert also advises supplementing with enzymes that target cellulose, a tough-to-digest substance in most keto vegetables.

Those enzymes are cellulase and hemicellulose.

For best results on keto, seek a digestive enzyme containing at least these three enzymes.

3. Collagen Protein for Joint and Tissue Support

After MCT powder and digestion enzymes, collagen protein is highly recommended on a ketogenic diet.

Collagen is the most abundant protein in your body and is popular as a supplements for many reasons. It contains vital amino acids for optimal health.

There are different supplemental forms of collagen protein: type I, type II, and type III.

Supplementing with all three collagen types can support healthy hair, skin, nails, connective tissue, and gut health, but type II collagen is uniquely used for medicinal purposes, joint mobility, and flexibility too.

Collagen supplements are typically made from either beef collagen or chicken collagen, which is mostly type II collagen. Hydrolyzed chicken collagen is most recommended for those on the Keto Zone™ program.

4. Exogenous Ketones for Energy and Entering Ketosis Quickly

Entering ketosis means your body has made the switch from burning carbs and sugar for fuel to burning fat. This is what we also called the “Keto Zone,” and it’s the sweet spot when you’re burning fat, gaining energy, and improving your health and mental clarity.

Exogenous ketones help you with two main things:

• Entering ketosis quickly, whether you’re just starting the keto diet or getting back into it after a period of eating higher carb.
• Boosting energy levels once you’re already in ketosis and your body is thriving on ketones for energy, clarity, and fat loss.

Look for exogenous ketones that are free of added sugars (stevia is best for sweeteners), high in the ketone beta-hydroxybutyrate (BHB), and contain electrolyte salts—which is our next listed supplement.

5. Electrolytes for Your Nervous System

As you drastically reduce carbs and enter ketosis, your body initially drops a lot of water—taking important electrolyte minerals with it.

Your body needs electrolytes to conduct electricity throughout your nervous system and keep everything firing and working properly, such as your digestive system and heart. Replenishing electrolytes also helps prevent the symptoms of keto flu.

Those electrolytes are:

• Sodium
• Magnesium
• Potassium

A simple way to increase sodium is by adding more sea salt to your food or dissolving some in water.

For the magnesium and potassium, you might need to supplement, such as adding mineral/electrolyte drops to water—or you can look for a ketone supplement that already contains added electrolyte salts.

Also, Don’t Forget: Drink Water

Since low-carb diets tend to increase water loss, remember to drink water very often. Dehydration is a common symptom of ketosis that’s preventable with regular water intake!

Reading for Starting the Keto Diet: Keto Zone Diet Book

To jumpstart your keto success, Dr. Colbert also recommends “supplementing” with the Keto Zone Diet book for an optimal healthy living plan covering how to use these supplements and everything you also need to know when starting the keto diet (or getting back into it).

Get ready to lose weight, balance hormones and appetite, burn fat, and live a purpose-driven life with your new balanced keto diet plan.

The post Starting the Keto Diet? 5 Doctor-Recommended Supplements You Need appeared first on Keto Zone® | Dr. Don Colbert, MD.