Keto Zone Recipes - Dr. Don Colbert, MD

Keto Broccoli Cheddar Soup (Creamy Copycat, Low Carb)

Don Colbert, MD — Fri, 09 Oct 2026 16:02:56 +0000

Keto Zone Soup Recipe

Keto Broccoli Cheddar Soup

When the October air turns crisp, nothing beats a bowl of creamy broccoli cheddar soup. This version gives you all the cozy, cheesy comfort of the cafe classic without flour, sugar or starchy thickeners. Cauliflower and a quick blend make it thick and velvety. It comes together in one pot in about 45 minutes, and it reheats beautifully for easy lunches all week.

Prep

15 min

Cook

30 min

Serves

Net Carbs

6 g

The secret: Blend only half the soup so it turns silky but still has tender broccoli bites, then take the pot off the heat before stirring in freshly shredded cheddar so the cheese melts smooth instead of turning grainy.

Ingredients

✓ 2 tbsp grass-fed butter
✓ 1/4 cup finely diced yellow onion
✓ 1 small carrot, finely shredded (about 1/3 cup)
✓ 3 cloves garlic, minced
✓ 4 cups low sodium chicken bone broth
✓ 1 cup cauliflower florets, roughly chopped
✓ 3 cups small broccoli florets (about 10 oz)
✓ 1 cup heavy cream
✓ 2 oz cream cheese, softened (about 1/4 cup)
✓ 1 tsp Dijon mustard
✓ 2 cups freshly shredded sharp cheddar cheese (about 8 oz), plus extra for topping
✓ 1/2 tsp sea salt, plus more to taste
✓ 1/4 tsp black pepper
✓ Pinch of ground nutmeg

Optional add-ins

Stir in 1 scoop of unflavored Hydrolyzed Collagen Powder after blending for an easy protein boost. Top with crumbled nitrate free bacon, toasted pumpkin seeds or a few dashes of hot sauce.

How to Make It

1Soften the aromaticsMelt the butter in a large pot or Dutch oven over medium heat. Add the onion and carrot and cook for 4 to 5 minutes, stirring often, until soft.
2Add garlic and brothStir in the garlic and cook for 30 seconds until fragrant. Pour in the bone broth and add the cauliflower. Bring to a gentle boil, then reduce the heat and simmer for 8 minutes.
3Cook the broccoliAdd the broccoli, salt and pepper. Cover and simmer for 8 to 10 minutes, until the broccoli is very tender when pierced with a fork.
4Blend half the soupUse an immersion blender to pulse the soup 5 or 6 times, leaving plenty of small broccoli pieces. No immersion blender? Carefully blend 2 cups in a regular blender, vent the lid, and stir it back into the pot.
5Make it creamyReduce the heat to low. Whisk in the heavy cream, cream cheese, Dijon mustard and nutmeg. Stir for 2 to 3 minutes until the cream cheese melts and the soup is smooth. Do not let it boil.
6Melt in the cheddarRemove the pot from the heat. Add the shredded cheddar one handful at a time, stirring until each addition melts before adding the next.
7Season and serveTaste and add more salt or pepper if needed. If the soup is too thick, thin it with a splash of broth. Ladle into warm bowls and top with extra cheddar.

Make It Your Way

Chicken Broccoli Cheddar

Stir in 2 cups of shredded rotisserie chicken (skin removed) at the end for a heartier, higher protein dinner.

Slow Cooker Version

Add the broth, onion, carrot, garlic, cauliflower and broccoli to a slow cooker. Cook on low for 4 to 5 hours, blend, then stir in the cream, cream cheese, mustard and cheddar.

Smoky Bacon Cheddar

Swap half the cheddar for smoked gouda and top each bowl with crisp, nitrate free bacon for a rich, smoky twist.

Why This Recipe Fits the Keto Zone

Low carb thickening: Cauliflower and a quick blend create a thick, creamy body with no flour, cornstarch or potatoes.
Healthy fats: Grass-fed butter, cream and real cheddar give you satisfying fats that help keep you full.
Nutrient dense veggies: Broccoli and cauliflower bring fiber and plant nutrients to the bowl for very few net carbs.
Simple, real ingredients: Everything comes from the regular grocery store, with no sugar, grains or seed oils.

Dr. Colbert’s Keto Zone Tips

Shred your own cheese. Pre-shredded bags often contain anti-caking starches that can make the soup grainy and add carbs. A block of sharp cheddar melts far smoother.

Chop the broccoli small. Small florets cook faster and give you that classic soup texture in every spoonful.

Pair it with a salad. Serve with a leafy green salad dressed in olive oil and lemon for a complete Keto Zone meal.

✦ From Dr. Colbert’s Table

There is something deeply good about a pot of warm soup shared around the table. Take a moment before you eat to thank God for the food, the hands that prepared it and the people gathered with you. Gratitude turns an ordinary meal into a blessing.

“Oh, taste and see that the Lord is good; Blessed is the man who trusts in Him!” (Psalm 34:8, NKJV)

Soup Boost

Add Collagen to Your Favorite Soups

Hydrolyzed Collagen Powder dissolves easily into hot soups, coffee and smoothies to help support healthy skin, joints and connective tissue.*

Shop Hydrolyzed Collagen Powder →

Storage

Refrigerate in an airtight container for up to 4 days. Freeze for up to 2 months, though the texture may separate slightly after thawing. Reheat gently on the stovetop over low heat, whisking and adding a splash of broth or cream as needed. Avoid boiling so the cheese stays smooth.

Important noteNet carbs and nutrition numbers are estimates and will vary depending on the brands and ingredients you use. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. If you are pregnant, nursing, taking medication or managing a health condition, talk with your healthcare provider before making changes to your diet.

Free Challenge · 21-Day Keto Zone Challenge

Ready to put this recipe to work? Dr. Colbert’s free 21-Day Keto Zone Challenge gives you the meal plans, shopping lists and daily coaching to get your body burning fat for fuel. Join the Keto Zone Challenge Free →

The post Keto Broccoli Cheddar Soup (Creamy Copycat, Low Carb) appeared first on Dr. Don Colbert, MD.

Cottage Cheese Flatbread Pizza, Keto Zone Style

Don Colbert, MD — Sat, 03 Oct 2026 21:51:15 +0000

Keto Zone Dinner Recipe

Viral Cottage Cheese Flatbread Pizza

You have probably seen it all over social media: cottage cheese and eggs blended and baked into a golden, bendable flatbread. It sounds too simple to work, but it really does. We turned that viral trend into a Keto Zone pizza night with a crisp, high-protein crust, a quick tomato and basil topping, and plenty of melty mozzarella. It is gluten-free, grain-free and satisfying enough for the whole family.

Prep

10 Minutes

Cook

40 Minutes

Servings

2 to 3

Net Carbs

About 6 g per serving*

The crispy-crust secret: Bake the flatbread on parchment until the edges are deep golden and the center is fully set, then flip it and bake 5 more minutes before adding toppings. A dry, well-baked crust is what keeps it from going soggy.

Ingredients

✓ 1 cup full-fat cottage cheese (4% milkfat)
✓ 2 large pasture-raised eggs
✓ ¼ cup finely grated Parmesan
✓ 1 teaspoon Italian seasoning, plus a pinch of garlic powder
✓ ⅓ cup no-sugar-added marinara or crushed tomatoes
✓ 1 cup shredded whole-milk mozzarella
✓ Toppings: sliced pepperoni or nitrate-free Italian sausage, mushrooms, bell pepper, black olives
✓ Fresh basil, red pepper flakes and a drizzle of extra virgin olive oil to finish

Optional upgrades

Add a tablespoon of nutritional yeast to the crust for a cheesy depth, or sprinkle everything bagel seasoning over the edges before baking.

How to Make It

1Heat the ovenPreheat to 400°F and line a large baking sheet with parchment paper. Lightly brush the parchment with olive oil.
2Blend the crustAdd the cottage cheese, eggs, Parmesan, Italian seasoning and garlic powder to a blender. Blend 30 to 45 seconds until completely smooth and pourable.
3Spread it thinPour onto the parchment and spread into an even rectangle or circle about ¼ inch thick. Thin and even is the key to a crisp crust.
4Bake until goldenBake 30 to 35 minutes until the top is golden and dry to the touch and the edges are browned.
5Flip and crispLet it cool 2 minutes, flip it with the parchment, peel the paper away and bake 5 minutes more.
6Top and finishSpread on the marinara, add mozzarella and toppings, and bake 8 to 10 minutes until bubbly. Finish with basil, chili flakes and olive oil, then slice and serve.

Make It Your Way

Margherita

Skip the meat. Use fresh mozzarella, sliced tomato and a big handful of basil.

Breakfast Pizza

Top with crumbled bacon, spinach and two eggs cracked on top for the final 10 minutes.

Mediterranean

Use pesto instead of marinara with feta, kalamata olives, artichokes and red onion.

Wrap It Up

Bake the crust alone and use it as a high-protein wrap for chicken salad or turkey and avocado.

Why This Crust Works

Cottage cheese: Brings protein and a creamy, cheesy base with very few carbs, so you stay full longer.
Eggs: Bind the crust and add more protein plus choline and healthy fats.
No flour: Skipping wheat crust removes the refined carbs that often spike hunger later in the evening.
Olive oil and basil: Classic Mediterranean flavors that fit right into a Keto Zone way of eating.

Dr. Colbert’s Keto Zone Tips

Read your sauce label. Many jarred pizza sauces hide added sugar. Choose one with no added sugar and 4 grams of carbs or fewer per serving.

Choose quality meats. Look for nitrate-free pepperoni or sausage, or load up on vegetables instead.

Pair it with greens. Serve with a big arugula salad dressed in olive oil and lemon to round out the meal.

✦ From Dr. Colbert’s Table

Pizza night is about more than the food. It is a chance to gather around the table, laugh together and give thanks. Healthy eating does not have to mean missing out on the meals that bring your family together.

“So, whether you eat or drink, or whatever you do, do all to the glory of God.” (1 Corinthians 10:31, NKJV)

Go Deeper

Learn the Keto Zone Way of Eating

Dr. Colbert’s Keto Zone Diet book explains how to burn fat, balance appetite hormones and enjoy satisfying meals like this one.

Get the Keto Zone Diet Book →

Storage

Store leftover slices in an airtight container in the refrigerator for up to 3 days. Reheat in a 375°F oven or an air fryer for 4 to 5 minutes to bring back the crisp. Plain baked crusts can be frozen between sheets of parchment for up to 1 month.

Important note*Net carbs are an estimate and will vary with the brands and toppings you choose. If you have a dairy or egg allergy, or follow a medically supervised diet, talk with your healthcare provider before changing how you eat.

Free Challenge · 21-Day Keto Zone Challenge

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Pumpkin Spice Cold Foam Latte with MCT, Keto Zone Style

Don Colbert, MD — Sat, 03 Oct 2026 21:50:56 +0000

Keto Zone Drink Recipe

Pumpkin Spice Cold Foam Latte

Fall is here, and so is the pumpkin spice line at every coffee shop. The trouble is that a large coffee shop pumpkin latte can carry more sugar than a can of soda. This Keto Zone version gives you everything you love, real pumpkin, warm spices and that trendy velvety cold foam, with MCT Oil Powder blended in for creamy texture and clean, steady energy. Make it iced or hot in about five minutes.

Prep

5 Minutes

Cook

None

Servings

1 Large Latte

Net Carbs

About 4 g*

The cold foam secret: Heavy cream foams best when it is very cold. Froth it with a handheld frother for 20 to 30 seconds, just until it thickens and holds soft peaks, then spoon it over the top so it floats.

Ingredients

✓ 1 cup strong brewed coffee, chilled (or 2 shots espresso plus water)
✓ 1 scoop MCT Oil Powder (Pumpkin Spice flavor doubles the fall flavor, or use Vanilla)
✓ 2 tablespoons pure pumpkin puree (not pie filling)
✓ ½ cup unsweetened almond milk
✓ ½ teaspoon pumpkin pie spice, plus extra for dusting
✓ ¼ teaspoon vanilla extract
✓ Keto Zone-friendly sweetener to taste (monk fruit or stevia)
✓ Cinnamon cold foam: 3 tablespoons cold heavy cream, a pinch of cinnamon and a few drops of sweetener

Optional toppings

A dusting of nutmeg, a cinnamon stick, or a few chopped toasted pecans on top of the foam.

How to Make It

1Brew and chillBrew strong coffee and let it cool, or use cold brew concentrate for the smoothest iced latte.
2Blend the pumpkin baseAdd the almond milk, pumpkin puree, MCT Oil Powder, pumpkin pie spice, vanilla and sweetener to a blender or shaker bottle. Blend or shake until smooth and creamy.
3Build the latteFill a tall glass with ice, pour in the coffee, then the pumpkin mixture. Stir gently.
4Whip the cold foamIn a small cup, froth the cold heavy cream with cinnamon and a few drops of sweetener for 20 to 30 seconds until thick but still pourable.
5Top and serveSpoon the cold foam over the latte, dust with pumpkin spice and enjoy right away.

Make It Your Way

Hot Latte

Warm the pumpkin mixture on the stove, whisk in hot coffee, and top with the foam or a dollop of whipped cream.

Pumpkin Chai

Swap the coffee for strong chai tea for a caffeine-light afternoon treat.

Hazelnut Pumpkin

Use Hazelnut MCT Oil Powder for a nutty twist on the classic.

Dairy-Free Foam

Froth chilled full-fat canned coconut milk instead of heavy cream.

Why This Latte Works

MCT Oil Powder: Medium-chain triglycerides from coconut are a quick, clean fuel source that supports energy, focus and fullness on a keto lifestyle.*
Real pumpkin: Two tablespoons add color, fiber and beta-carotene with only a few grams of carbs.
Warm spices: Cinnamon, ginger, nutmeg and cloves deliver big fall flavor with no sugar needed.
Heavy cream foam: Healthy fat makes the drink feel indulgent and keeps you satisfied until lunch.

Dr. Colbert’s Keto Zone Tips

Watch the coffee shop versions. A large flavored pumpkin latte can contain around 50 grams of sugar. Making it at home puts you in control.

Start MCT slowly. If you are new to MCTs, begin with half a scoop and work up to a full scoop over a week to keep your stomach happy.

Use pumpkin puree, not pie filling. Pie filling is already sweetened and spiced, which adds sugar you do not need.

✦ From Dr. Colbert’s Table

There is something about the first cool morning of fall that reminds us of God’s faithfulness through every season. Take a few quiet minutes with this latte, your Bible and a grateful heart before the day begins.

“While the earth remains, seedtime and harvest, cold and heat, winter and summer, and day and night shall not cease.” (Genesis 8:22, NKJV)

Make It Creamy

Add MCT Oil Powder to Your Morning

Dr. Colbert’s MCT Oil Powder blends smoothly into coffee, lattes and shakes for clean energy, mental focus and satiety on the Keto Zone.*

Shop MCT Oil Powder →

Storage

This latte is best enjoyed fresh. You can mix a batch of the pumpkin base (almond milk, pumpkin, spice, vanilla and sweetener) and keep it in a sealed jar in the refrigerator for up to 4 days. Shake well and add the MCT Oil Powder and coffee just before serving.

Important note*Net carbs are an estimate and depend on the brands you use. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. If you are pregnant, nursing, taking medication or managing a health condition, talk with your healthcare provider before adding new supplements.

Free Challenge · 21-Day Keto Zone Challenge

The post Pumpkin Spice Cold Foam Latte with MCT, Keto Zone Style appeared first on Dr. Don Colbert, MD.

Avocado egg power bowl with olive oil, herbs, and pasture-raised eggs

Don Colbert, MD — Fri, 13 Mar 2026 09:00:00 +0000

Keto Zone Recipe • Breakfast

Dr. Colbert’s Simple Avocado Egg Power Bowl

A Surprisingly Powerful Keto Zone Breakfast

Sometimes the healthiest meals are the simplest ones. This Avocado Egg Power Bowl is a perfect example.
It takes only minutes to prepare, yet it delivers a powerful combination of nutrients that help support steady energy,
brain health, and lasting satisfaction.

Eggs provide high-quality protein and essential nutrients like choline, which supports brain function and liver health.
Avocados supply healthy monounsaturated fats and fiber, helping support metabolic health and steady energy levels.

Together, these ingredients create a balanced Keto Zone meal that is filling, nourishing, and incredibly easy to make.

Servings

Meal Type

Breakfast

Style

Keto Zone

Instructions

Step 1

Cook the Eggs

Cook the eggs to your preference. Soft-boiled, poached, or over-easy eggs work especially well because the yolk creates a natural creamy sauce.

Step 2

Prepare the Avocado

Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Slice or gently mash the avocado.

Step 3

Assemble the Bowl

Place the avocado in a serving bowl and drizzle with olive oil. Sprinkle with sea salt and black pepper.
Place the eggs on top of the avocado.

Step 4

Add Optional Flavor

Add chopped parsley, green onions, or a squeeze of lemon for extra brightness. Red pepper flakes add a pleasant kick if you enjoy a little spice.

Why This Keto Zone Meal Works

This simple recipe supports metabolic health because it combines healthy fats, protein, and fiber while keeping carbohydrates very low.

• Supports steady blood sugar

• Helps reduce hunger and cravings

• Provides healthy fats for brain function

• Contains nutrients that support heart health

This type of meal helps keep the body in the Keto Zone, where energy levels remain steady and fat can be used efficiently for fuel.

Keto Zone Tip

Start the day with real fuel

One of the most overlooked strategies for improving health is simply starting the day with a nutrient-dense breakfast instead of sugar and refined carbohydrates.
A meal like this can help reduce the mid-morning energy crash that many people experience.

Optional Upgrade

Make it even more nutrient-dense

To make this meal even more nutrient-dense, try adding:

smoked wild salmon
sautéed spinach
fermented vegetables like sauerkraut

These additions increase omega-3s, fiber, and gut-supporting nutrients.

Free Challenge · 21-Day Keto Zone Challenge

Hungry for more?

Explore Dr. Colbert’s full library of physician-designed recipes built around real food, healthy fats and clean ingredients.

Browse More Keto Zone Recipes

The post Avocado egg power bowl with olive oil, herbs, and pasture-raised eggs appeared first on Dr. Don Colbert, MD.

Fall Glow Pumpkin Spice Smoothie

Don Colbert, MD — Tue, 23 Sep 2025 09:00:00 +0000

Fall Glow Pumpkin Spice Smoothie

Embrace the cozy vibes of autumn with this nourishing smoothie, perfect for women over 40 seeking radiant skin, sustained energy, and joint support. Infused with the warm flavors of fall, this keto-friendly treat ties seamlessly into Dr. Colbert’s Keto Zone Challenge, helping you stay in the zone while enjoying seasonal delights. Collagen boosts your beauty from within, while MCT oil powder fuels your day without the crash.

Ingredients (Serves 1)

1 scoop Dr. Colbert’s Keto Zone MCT Oil Powder – for that creamy, energizing boost
1 scoop Dr. Colbert’s Keto Zone Hydrolyzed Collagen Powder – for glowing skin and strong joints
1 cup unsweetened almond milk (or your favorite keto-friendly milk)
1/2 cup pumpkin puree (unsweetened, for authentic fall flavor)
1/2 teaspoon ground cinnamon (extra for that spicy kick)
A pinch of nutmeg and ginger
1/2 cup ice cubes
Optional: A dash of stevia or monk fruit sweetener for added sweetness
Garnish: Whipped coconut cream and a sprinkle of cinnamon

Instructions

Add all ingredients to a high-speed blender.
Blend on high until smooth and creamy, about 1-2 minutes.
Pour into a chilled glass, top with whipped coconut cream if desired, and dust with cinnamon.
Sip slowly and savor the fall essence – perfect for a crisp morning during your Keto Zone Challenge!

Why You’ll Love It

This smoothie is low-carb (under 10g net carbs), packed with healthy fats from MCTs, and loaded with 16g+ protein from collagen. It’s an ideal way to kickstart your day in the Keto Zone, supporting weight management, mental clarity, and that youthful glow as the leaves change. Join the challenge and feel the transformation!

Free Challenge · 21-Day Keto Zone Challenge

Made with Hydrolyzed Collagen Powder

This recipe calls for Dr. Colbert’s Hydrolyzed Collagen Powder from Divine Health — the same formula he recommends to his own patients.

Hydrolyzed Collagen Powder

The post Fall Glow Pumpkin Spice Smoothie appeared first on Dr. Don Colbert, MD.

Summer Sourdough “Gut Zone” Toast

Don Colbert, MD — Mon, 23 Jun 2025 09:00:00 +0000

Keto Zone Recipe

Summer Sourdough “Gut Zone” Toast

Cook Time2 min

Servings2

Ingredients

2 slices (about 1 oz each) thin-cut whole-grain sourdough
4 oz fresh burrata or mozzarella (2 oz per person)
1 cup mixed heirloom cherry tomatoes, quartered
1 small avocado, diced
2 Tbsp extra-virgin olive oil, divided
1 Tbsp balsamic vinegar (or balsamic reduction)
2 Tbsp finely chopped fresh basil
Sea salt & cracked black pepper, to taste
Optional: pinch of red-pepper flakes for a little kick

Instructions

Toast the Sourdough
- Lightly brush each slice with ½ Tbsp olive oil.
- Grill or toast until just golden and crisp around the edges (about 2 min per side).
Lightly brush each slice with ½ Tbsp olive oil.
Grill or toast until just golden and crisp around the edges (about 2 min per side).
Prepare the Tomato-Avocado Mix
- In a bowl, gently combine tomatoes, avocado, 1 Tbsp olive oil, balsamic vinegar, basil, salt, and pepper.
- Let sit 5 minutes so flavors meld.
In a bowl, gently combine tomatoes, avocado, 1 Tbsp olive oil, balsamic vinegar, basil, salt, and pepper.
Let sit 5 minutes so flavors meld.
Assemble the Toasts
- Tear burrata/mozzarella into pieces and distribute evenly over toasted sourdough.
- Spoon the tomato-avocado mixture on top.
Tear burrata/mozzarella into pieces and distribute evenly over toasted sourdough.
Spoon the tomato-avocado mixture on top.
Finish & Serve
- Drizzle with the remaining ½ Tbsp olive oil.
- Sprinkle with red-pepper flakes if you like extra heat.
- Serve immediately while the bread is still warm and crisp.
Drizzle with the remaining ½ Tbsp olive oil.
Sprinkle with red-pepper flakes if you like extra heat.
Serve immediately while the bread is still warm and crisp.

Free Challenge · 21-Day Keto Zone Challenge

Hungry for more?

Explore Dr. Colbert’s full library of physician-designed recipes built around real food, healthy fats and clean ingredients.

Browse More Keto Zone Recipes

Calories: 340
Fat: 24 g
Protein: 10 g
Total Carbs: 20 g
Fiber: 7 g
Net Carbs: 13 g

Why it’s gut-friendly

Fermented sourdough breaks down phytic acid and feeds beneficial bacteria in your digestive tract.
Apple-cider vinegar (optional) adds acetic acid—the same prebiotic compound that helps balance gut pH and supports diversity in your microbiome.
Extra-virgin olive oil provides polyphenols and healthy fats that nourish enterocytes (the cells lining your gut).
Goat cheese is naturally lower in lactose than cow’s milk cheese, making it gentler on digestion and rich in probiotics.

Enjoy this Summer Sourdough “Gut Zone” Toast as a light breakfast, a post-workout snack, or a colorful appetizer—your microbiome will thank you!

The post Summer Sourdough “Gut Zone” Toast appeared first on Dr. Don Colbert, MD.

🫐❤️ Patriotic Keto Zone Berry Salad with Coconut Cream 🇺🇸

Don Colbert, MD — Mon, 26 May 2025 09:00:00 +0000

A cool, antioxidant-rich dessert that feels indulgent but keeps you in the Keto Zone!

🍓 Ingredients:

1 cup organic strawberries, sliced
½ cup fresh raspberries
½ cup fresh blueberries
1 cup unsweetened coconut cream (refrigerated overnight for thick texture)
1 tsp vanilla extract (or ½ scoop Divine Health Vanilla MCT Oil Powder for flavor + energy boost)
Shop MCT Powder →
2–3 drops liquid stevia or monk fruit (optional)
Chopped mint leaves for garnish (optional)

🧊 Directions:

In a chilled bowl, whip the coconut cream, vanilla, and sweetener until fluffy.
In a serving dish or glass cups, layer strawberries, blueberries, raspberries.
Top with a generous dollop of the whipped coconut cream.
Sprinkle with mint and serve cold!

🧠 Why It’s Keto Zone Approved:

Rich in antioxidants and polyphenols
Supports gut health and brain function
Made with healthy fats and low-glycemic berries
No dairy, no sugar, no grains — just clean fuel!

🎆 Perfect for BBQs, potlucks, or a light holiday dessert.

💥 Shop Divine Health supplements and get 20% OFF this Memorial Day!
🛒 Promo Code: MEMORIALDAY20 at DivineHealth.com

Free Challenge · 21-Day Keto Zone Challenge

Made with MCT Oil Powder

This recipe calls for Dr. Colbert’s MCT Oil Powder from Divine Health — the same formula he recommends to his own patients.

MCT Oil Powder

The post 🫐❤️ Patriotic Keto Zone Berry Salad with Coconut Cream 🇺🇸 appeared first on Dr. Don Colbert, MD.

Summer Time Raspberry Lemonade with Instant Ketones

Don Colbert, MD — Thu, 22 May 2025 09:00:00 +0000

🍹 Raspberry Limeade with Instant Ketones

Light, refreshing, and energizing—perfect for hot summer days!

✅ Ingredients:

1–2 scoops Instant Ketones – Raspberry Lemonade Flavor
1½ cups cold filtered water
½ cup ice
A handful of fresh raspberries
2–3 slices of fresh lime
Optional: mint sprigs for garnish

Free Challenge · 21-Day Keto Zone Challenge

Made with Instant Ketones Powder

This recipe calls for Dr. Colbert’s Instant Ketones Powder from Divine Health — the same formula he recommends to his own patients.

Instant Ketones Powder

The post Summer Time Raspberry Lemonade with Instant Ketones appeared first on Dr. Don Colbert, MD.

Gingerbread Cappuccino

Don Colbert, MD — Mon, 25 Nov 2024 09:00:00 +0000

Gingerbread Cappuccino

● Ingredients:

○ 1 cup hot brewed coffee
○ 1/2 cup steamed milk
○ 1 tsp MCT Oil Powder
○ 1/4 tsp molasses (optional, for added gingerbread flavor)

○ Dash of ground ginger and cinnamon

● Instructions:
1. Mix the MCT Oil Powder and molasses into the coffee.
2. Add steamed milk and stir gently.
3. Top with foam and a sprinkle of ground ginger and cinnamon.

Free Challenge · 21-Day Keto Zone Challenge

Made with MCT Oil Powder

This recipe calls for Dr. Colbert’s MCT Oil Powder from Divine Health — the same formula he recommends to his own patients.

MCT Oil Powder

The post Gingerbread Cappuccino appeared first on Dr. Don Colbert, MD.

Fall Comfort Foods with a Keto Twist (Keto Zone Diet)

Don Colbert, MD — Mon, 23 Sep 2024 09:00:00 +0000

As the leaves begin to change and the cool autumn breeze sets in, many of us find comfort in hearty, warm, and delicious fall foods. But for those following Dr. Don Colbert’s Keto Zone Diet, staying on track while enjoying traditional comfort foods can feel challenging. Fortunately, you don’t have to miss out on the flavors of fall. With a few keto-friendly tweaks, you can indulge in your favorite autumn meals while staying in ketosis. In this article, we’ll explore how to enjoy some of the season’s best dishes, including pumpkin spice lattes, cozy soups, and satisfying casseroles—all while staying in the Keto Zone.

The Keto Zone Diet: A Quick Overview

Dr. Don Colbert’s Keto Zone Diet focuses on shifting your body from burning sugar (glucose) as fuel to burning fat through a state of nutritional ketosis. By reducing carbohydrates and increasing healthy fats, you encourage your body to use fat for energy, which leads to weight loss, reduced inflammation, and improved mental clarity.

The key to maintaining ketosis is limiting carbs and consuming healthy fats like olive oil, avocado oil, nuts, seeds, and fatty fish. But does that mean you have to give up all your favorite fall foods? Not at all! With the right ingredients, you can still enjoy the warmth and richness of the season.

Pumpkin Spice Latte – The Keto Way

Pumpkin spice lattes are a hallmark of the fall season, but they’re also loaded with sugar and high in carbs. A typical café version can have up to 50 grams of sugar—far too much for anyone in the Keto Zone! The good news is you can still indulge in this cozy drink with a keto-friendly recipe.

Keto Pumpkin Spice Latte Recipe

Ingredients:

1 cup brewed coffee
1/2 cup unsweetened almond milk or coconut milk
2 tbsp pumpkin puree (no added sugar)
1 tsp pumpkin pie spice
1/2 tsp cinnamon
1-2 tbsp heavy cream or coconut cream
1-2 tbsp MCT oil or MCT oil powder (optional, for extra ketosis support)
1-2 drops liquid stevia or monk fruit sweetener (to taste)
Whipped cream (optional, sugar-free)

Instructions:

Brew your coffee and set it aside.
In a small saucepan, heat almond or coconut milk on low heat. Stir in pumpkin puree, pumpkin pie spice, and cinnamon. Let the mixture simmer for 2-3 minutes.
Add the milk mixture to your brewed coffee. Stir in the heavy cream or coconut cream, MCT oil, and sweetener.
Blend the mixture in a blender for a frothy consistency, and top with whipped cream if desired.
Enjoy your warm, creamy, keto-friendly pumpkin spice latte!

Keto-Friendly Fall Soups

Nothing says fall quite like a warm, hearty bowl of soup. Unfortunately, many traditional fall soups are packed with starchy ingredients like potatoes, rice, or noodles, which aren’t keto-friendly. By focusing on low-carb vegetables and healthy fats, you can create delicious soups that not only fit into the Keto Zone but also keep you full and satisfied.

Keto Butternut Squash Soup Recipe

Ingredients:

1 medium butternut squash, peeled and cubed
4 cups chicken or vegetable broth
1/2 cup heavy cream or coconut milk
2 tbsp olive oil or avocado oil
1 small onion, chopped
2 cloves garlic, minced
1/2 tsp cinnamon
1/4 tsp nutmeg
Salt and pepper to taste

Instructions:

Preheat the oven to 400°F. Toss the cubed butternut squash with olive oil, salt, and pepper. Roast in the oven for 25-30 minutes until tender.
In a large pot, sauté onion and garlic in olive oil until translucent.
Add the roasted butternut squash, chicken broth, cinnamon, and nutmeg to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes.
Use an immersion blender or transfer the mixture to a blender and blend until smooth.
Stir in the heavy cream or coconut milk, and adjust seasoning with salt and pepper.
Serve hot, garnished with a drizzle of olive oil or a dollop of sour cream.

This keto butternut squash soup is rich, creamy, and filled with the comforting flavors of fall, but without the carbs that can derail your diet.

Keto Comfort Casseroles

Fall casseroles often come loaded with starchy ingredients like potatoes, pasta, and breadcrumbs, but they can easily be adapted to fit the Keto Zone. By using cauliflower as a low-carb substitute for potatoes and rice, and by skipping the breadcrumbs or using crushed pork rinds as a topping, you can create casseroles that are just as comforting without the carbs.

Keto Cauliflower Mac and Cheese Recipe

Ingredients:

1 large head of cauliflower, cut into florets
1 1/2 cups shredded cheddar cheese
1/2 cup heavy cream
1/4 cup cream cheese
2 tbsp butter
1/4 tsp garlic powder
1/4 tsp onion powder
Salt and pepper to taste
1/4 cup crushed pork rinds (optional, for topping)

Instructions:

Preheat the oven to 375°F. Steam or boil the cauliflower florets until tender, then drain and set aside.
In a saucepan, melt butter and stir in heavy cream, cream cheese, garlic powder, and onion powder. Cook over low heat until smooth.
Remove from heat and stir in the shredded cheddar cheese until melted.
Toss the cauliflower in the cheese sauce, then transfer to a baking dish.
Sprinkle crushed pork rinds over the top (if using) and bake for 15-20 minutes until bubbly and golden brown.

This keto-friendly cauliflower mac and cheese is just as comforting as the traditional version, but it keeps you in ketosis!

Enjoy Fall Without the Guilt

Fall is a season of comfort, but that doesn’t mean you have to sacrifice your health goals. By making simple, keto-friendly swaps, you can enjoy all the flavors of the season while staying in the Keto Zone. From cozy lattes to hearty soups and casseroles, these recipes will keep you warm, satisfied, and on track with your ketogenic lifestyle.

Free Challenge · 21-Day Keto Zone Challenge

Made with MCT Oil Powder

This recipe calls for Dr. Colbert’s MCT Oil Powder from Divine Health — the same formula he recommends to his own patients.

MCT Oil Powder

The post Fall Comfort Foods with a Keto Twist (Keto Zone Diet) appeared first on Dr. Don Colbert, MD.