And one of the great pleasures in life is double chocolate chip cookies.

This delicious keto cookie recipe is everything good about cookies but without the carbs.

The almond flour, Hydrolyzed Collagen, and pasture raised egg adds a decent serving of protein while grass-fed butter provides healthy fats.

Chocolate is loaded with minerals like magnesium and potassium and high quality sea salt adds other trace minerals to help keep electrolytes up.

And to top it off this recipe uses monk fruit, erythritol, or stevia as a sweetener so you can keep burning fat in the Keto Zone even as you enjoy this tasty dessert!

Ingredients:

2 cups organic blanched almond flour
1/4 cup grass-fed butter, melted
2 tablespoons Hydrolyzed Collagen
1/4 cup cocoa powder
1/2 cup keto friendly sweetener of choice
1 tsp vanilla
1 organic free-range egg
1/2 tsp baking powder
1 tsp organic apple cider vinegar
A pinch sea salt
1/3 cup sugar-free chocolate chips

Instructions:

1. Preheat oven to 350 F.
2. Line a baking tray with parchment paper.
3. Lightly grease parchment paper.
4. Combine all of the ingredients except the chocolate chips and collagen powder in a food processor.
5. Pulse until well combined
6. Add the collagen and pulse until combined.
7. Add the chocolate chips and gently knead in using your hands until evenly dispersed through the mixture.
8. Roll the dough into 10 evenly sized balls and place on the parchment paper.
9. Press the balls to desired cookie thickness.
10. Bake in the oven for about 10 minutes or until desired doneness is reached.
11. Allow cookies to cool for at least 5 minutes before serving.

Yields 10 Servings

Nutrition Facts Per Serving:
Calories: 287
Total Fat: 17 grams
Carbohydrates: 7 grams
Dietary Fiber: 5 grams
Net Carbs: 2 grams
Protein: 7 grams

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

Recipe adapted from blog.bulletproof.com

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

The post Double Chocolate Keto Zone Cookies appeared first on Keto Zone® | Dr. Don Colbert, MD.

These super simple meals have minimal ingredients and take less than 30 minutes (some much less than that). And oh yeah—they’re delicious and satisfying too!

Simple Keto Meals: Breakfast Ideas

Many Keto Zoners keep breakfast super simple with just some Keto Coffee (or Keto Coconut Breakfast Chai if you don’t like coffee). Either can keep you full for hours!

But if you want more of a “normal” breakfast, easy ideas include:

• Eggs fried or scrambled in coconut oil with:
  • Cauliflower or other low-carb veggies
  • Side of cooked ham, sausage, bacon, fish, or chicken
  • Topped with avocado slices
• Overnight Chia Pudding (make it the night before to grab ‘n go)
• Keto smoothie like one of these or the Chocolate Smoothie from the Keto Zone Diet
• Keto Breakfast Cereal
• Baked Avocado Eggs
• A cheese stick rolled up in turkey slices
• Keto Bread, Coconut Bread, or Keto Zone Seed Bread (great with some almond butter or grass-fed butter!)
• Keto Granola Bars
• Keto Broccoli Cheese Bites
• Pumpkin Chia Muffins (make ahead to have during the week) or Muffin in a Mug

Also, see this post for easy keto snack ideas that can double as breakfast or snacks.

Easy Keto Lunch and Keto Dinner Ideas

Keto lunches and dinners are easily interchangeable—and you can even save time by having lunch leftovers for dinner later, or vise versa.

Simple keto lunch or dinner ideas include:

• Big salad with:
  • Spinach, arugula, and other low-carb vegetables
  • Cheese, hard-boiled egg, beef, chicken, or fatty fish
  • Sliced avocado or guacamole
  • Topped with olive oil/balsamic mixture, avocado oil, or full-fat low-carb ranch
• Chicken breasts and bacon slices cooked in coconut oil and spices on top of mixed leafy greens with a sliced avocado and keto-friendly ranch dressing
• Lettuce wraps filled with chopped turkey breast or beef, cheese, and low-carb mayo
• Salmon with Lemon Butter
• Salmon or hamburger steak baked or grilled for 10 minutes with grass-fed butter and a side of steamed greens
• Hamburger without the bun plus a side of okra or asparagus cooked in coconut oil
• Cauliflower “Rice” or zucchini noodles topped with grilled salmon or shrimp in butter or an egg fried in coconut oil
• Grass-fed beef patty with a side of Roma tomatoes and steamed green beans topped with melted grass-fed butter
• Keto chili (like the Slow Cooker Chili) with a side of raw or steamed leafy greens cooked in coconut oil or butter
• Chipotle Steak Bowl
• Sauerkraut and grilled sausage
• Deli meat with sliced cheese, cucumber slices, and full-fat ranch

Check out Dr. Colbert’s Keto Zone Diet book or our recipe archive for more simple keto recipes to keep you in the Keto Zone!

Plan and Prep to Save Time All Week

Simple meal prep on a weekend or less-busy day can also help reduce stress or overwhelm. For example, try cutting up extra veggies or making soups or salads that will last a few days.

Instant Pots and pressure cookers can be great easy keto meal tools too. Google or check Pinterest for keto recipes you can make in them to save time and have something ready quickly for dinnertime.

Also, keep in mind the longer you follow the Keto Zone diet, the easier it becomes. Use these simple keto meals for inspiration, stick with it, and you’ll be surprised how amazing the results can be!

The post Simple Keto Meals You Can Throw Together in Minutes 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.

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.

One of the easiest and most delicious ways to get zucchini in to your diet is by baking it in to a bread!

Zucchini bread is a versatile dish that can be eaten as a snack or as a dessert!

Loaded with fiber, spices, and fat-soluble nutrients, this delicious low-carb treat is sure to please the whole family!

Erythritol gives this bread just the right amount sweetness without adding any extra carbs. Walnuts add healthy omega-3 fats as well as more vitamins and minerals.

So go ahead and try out this tasty and nutritious treat today!

Ingredients:

3 pasture-raised/organic eggs
½ cup butter, melted
1 teaspoon organic vanilla extract
2 ½ cups organic almond flour
1 ½ cups erythritol
½ teaspoon sea salt
1 ½ teaspoons baking powder
½ teaspoon organic nutmeg powder
1 teaspoon organic cinnamon powder
¼ teaspoon organic ginger powder
1 cup organic zucchini, grated
½ cup organic walnuts, chopped

Instructions:

1. Preheat oven to 350°F.
2. Grate the zucchini.
3. Combine wet ingredients (eggs, butter, and vanilla extract) in a large mixing bowl and whisk until well combined.
4. Use another bowl, and mix together the dry ingredients (almond flour, erythritol, salt, baking powder, nutmeg, cinnamon, and ginger).
5. Put the grated zucchini in a cheesecloth or paper towel and squeeze out the excess water.
6. Whisk the zucchini into the wet mixture.
7. While mixing, lowly add dry ingredients into the wet ingredients until fully blended.
8. Oil a 9×5 loaf pan, and spoon in the zucchini bread batter.
9. Add the chopped walnuts on top of the zucchini bread.
10. Using a spatula, gently press the walnuts into the batter.
11. Bake for 60-70 minutes or until golden brown and a toothpick comes out clean from the middle of the loaf.
12. Enjoy!

Makes 16 slices.

Nutrition Facts (per slice):

Calories: 200.13

Fat: 19 grams

Net Carbs: 2.6 grams

Protein: 5.6 grams

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

Recipe adapted from ruled.me

The post Keto Walnut Zucchini Bread 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.

It’s not a fun topic to talk about or deal with: constipation on the keto diet. But thankfully, we have some simple remedies to make any digestive woes a thing of the past.

Some people who start the ketogenic diet temporarily deal with abnormal bowel movements. In other words, things may not move along as quickly they’re supposed to.

This can be frustrating for sure—but with the right tweaks, you can not only eliminate keto constipation issues but make your digestive health better than ever!

Why Does Constipation Happen on a Keto Diet?

The ketogenic diet is extremely healthy, but there are a few main reasons why constipation can be a problem:

• Keto limits common high-fiber foods like whole grains and foods with high water contents like fruits and high-carb or high-starch vegetables.
• The large increase of protein and fats, while great for your health, can temporarily increase the risk of constipation.
• Plus, in ketosis, your body loses more water as it burns up your carb stores and makes ketones.

When your body doesn’t get enough fluid, your colon pulls extra from your stools. This can slow things down in your gut and cause constipation.

5 Quick Ways to Handle Keto Constipation

1. Eat More Keto-Friendly Whole Foods

Vegetables and keto-friendly plant foods make up your fiber sources on the ketogenic diet. Eat plenty of:

• Keto diet vegetables, especially leafy greens, herbs, onions, garlic, and leeks
• Keto-friendly plant-based fats like olives, avocados, low-carb nuts, and seeds
• Fermented foods like sauerkraut, kimchi, and pickles for probiotic bacteria and prebiotic fiber
• Berries like blueberries, raspberries, or strawberries in very limited amounts (track the carbs carefully!)

2. Loosen Things Up with MCT Oil

Medium-chain triglycerides in MCT oil or coconut oil are some of the best natural “laxatives” and great for fighting keto constipation.

Add Keto Zone MCT Oil Powder to warm water or put it in your coffee or smoothies.

3. Drink Plenty of Water

Adequate hydration helps maintain normal bowel functions.

The combination of water and fiber from food helps sweep your digestive tract to keep everything working properly.

So, drink, drink, drink that water! Have some with every meal and always carry water around with you during the day.

Don’t like plain water or have trouble drinking it? Try adding a quick squeeze (just a squeeze!) of lemon or lime juice for flavor.

Some Keto Zone members also drink Smooth Move tea, which has several natural herbs for fighting constipation.

4. Increase Fiber with Supplements

If you struggle to get fiber from the keto foods mentioned above or just want some extra insurance, add some keto fiber supplements to your routine like:

• Psyllium husk, a soluble fiber that swells during contact with water to help waste move through your gut. Use in supplement form with meals or use psyllium powder as a low-carb replacement for flour in baking recipes.
• Chia or flax seeds added to meals, smoothies, or MCT oil powder. Try Living Chia with Probiotics, which also support healthy digestion.
• Magnesium, which can relax your bowels and move more water into your colon.

You can also make the Seed Bread from the Keto Zone Diet book, which contains psyllium flour and fiber-rich seeds.

5. Last Resort: Increase Carbs Slightly

The above advice should ease your constipation concerns—but if you’re still struggling or the problem gets too extreme, consider slightly and temporarily increasing your intake of high-fiber carb foods until things improve.

As long as you’re eating plenty of low-carb vegetables and healthy fats, staying hydrated all day, and utilizing high-quality supplements occasionally, a healthy digestion on keto shouldn’t be a problem for long.

References

articles.mercola.com/…/organic-psyllium-husk.aspx

healthline.com/…/magnesium-for-citrate-constipation

The post Causes of Keto Constipation Plus 5 Simple Solutions 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.