For those following a ketogenic (keto) diet, summer barbecues might seem like a minefield of carbs. Traditional BBQ fare often includes sugary sauces, carb-heavy side dishes, and buns galore. However, with a few smart swaps and creative recipes, you can enjoy a fantastic BBQ spread while staying true to your keto goals. This article provides a variety of keto-friendly BBQ recipes, tips, and ideas to help you grill your way to a delicious and satisfying summer.
Understanding Keto and BBQ
The ketogenic diet is based on drastically reducing carbohydrate intake and replacing it with fat. This shift leads the body to enter a metabolic state called ketosis, where it burns fat for energy instead of glucose. Typical keto guidelines involve consuming less than 50 grams of carbs per day.
Traditional BBQ sauces and marinades are often loaded with sugar, usually in the form of brown sugar, molasses, or honey. Side dish staples like pasta salad, potato salad, and baked beans are also high in carbs. Therefore, adapting your BBQ menu is essential to stay within keto boundaries.
Essential Keto BBQ Tips
- Ditch the Bun: Replace hamburger and hot dog buns with lettuce wraps.
- Beware of Hidden Sugars: Scrutinize labels on store-bought sauces and marinades for added sugars.
- Embrace Healthy Fats: Incorporate avocados, olive oil, and full-fat dairy products.
- Focus on Protein: Prioritize protein-rich mains like grilled meats, fish, and seafood.
- Load Up on Low-Carb Veggies: Grill non-starchy vegetables like zucchini, bell peppers, and asparagus.
Keto-Friendly BBQ Recipes
Sauces and Marinades
Low-Carb BBQ Sauce
Many commercially-prepared BBQ sauces are heavy on sugar. Making your own from scratch is simple and allows you to control the ingredients. This keto-friendly version contains no added sugars.
Ingredients:
Read also: Eating Keto at Taco Bell
- 1 (6-ounce) can tomato paste
- 1/4 cup extra-virgin olive oil
- 2 tablespoons apple cider vinegar, preferably raw
- 2 tablespoons Worcestershire sauce
- 2 tablespoons less-sodium soy sauce
- 1 teaspoon liquid smoke
- 1 tablespoon Dijon mustard
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon chili powder
Instructions:
- In a mixing bowl, whisk together all ingredients until completely smooth.
- Use immediately or store in an airtight container for up to 1 week.
Nutrition Facts (per serving, 2 tablespoons): 61 calories
Chimichurri Sauce: This Argentinian sauce, made with fresh parsley, oregano, garlic, olive oil, and vinegar, is a fantastic keto-friendly alternative to sugary marinades and sauces.
Dry Rubs and Spice Blends: These are simple options for adding extra flavor to keto BBQ dishes. A homemade Cajun spice blend can add a kick to your meats and vegetables.
Meats and Seafood
Grilled Keto BBQ Ribs
Ribs are a quintessential barbecue food and naturally lend themselves to the keto diet due to their high fat content.
Read also: The Keto Peanut Guide
Ingredients:
- 1 tablespoon paprika
- 1 tablespoon chili powder
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon kosher salt
- 1 teaspoon ground black pepper
- 1 teaspoon cayenne pepper (adjust to your spice preference)
- 1 teaspoon dried oregano
- 1 rack of pork ribs (about 2.5 lbs)
- 1/4 cup extra-virgin olive oil, divided
Instructions:
- Preheat a grill to medium and set it up for indirect cooking.
- In a small bowl, combine spices, salt, and pepper.
- Pat ribs dry with a paper towel and generously drizzle with 2 tablespoons of olive oil. Apply the dry rub to both sides, pressing it into the meat.
- Place ribs on the grill bone-side down, away from direct heat. Close the grill lid and cook until the ribs reach an internal temperature of at least 145 degrees F, about 20 to 25 minutes.
- Allow ribs to cool slightly before cutting them into individual pieces. Drizzle with remaining 2 tablespoons of olive oil just before serving.
Nutrition Facts (per serving, ¼ rack): 627 calories
Seared Tuna Steaks
Tuna steaks hold up well on the grill and are rich in heart-healthy omega-3 fats.
Ingredients:
Read also: Your Guide to Cranberry Juice on a Ketogenic Diet
- 2 tuna steaks (about 5 oz each)
- 1/4 cup extra-virgin olive oil
- 1 lemon, juiced
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 1 tablespoon black sesame seeds, for garnish (optional)
Instructions:
- Preheat a grill to medium-high.
- In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Pat tuna steaks dry with a paper towel and place them in a shallow dish or resealable plastic bag. Pour the marinade over the steaks, making sure they are evenly coated. Marinate for about 15 to 30 minutes at room temperature or in the refrigerator for up to 1 hour.
- Remove tuna steaks from marinade and place directly on the grill (discard marinade). Grill for about 2 to 3 minutes per side for medium-rare, or adjust the cooking time based on your desired level of doneness.
- Transfer tuna steaks to a serving dish and let rest for a couple of minutes before serving.
Nutrition Facts (per serving, 1 tuna steak): 406 calories
Honey Lime Grilled Salmon (Keto Adaptation)
Salmon is packed with omega-3 fatty acids, which are essential for reducing inflammation, lowering blood pressure, reducing cholesterol, and lowering the risk of blood clots.
Ingredients:
- 3 limes, divided (2 juiced, 1 cut into wedges)
- 2 tablespoons extra-virgin olive oil
- 3 tablespoons low-sodium soy sauce
- 2 cloves garlic, minced
- 1/4 teaspoon freshly ground black pepper
- 24 oz salmon fillets
Instructions:
- In a glass baking dish, whisk together lime juice, oil, soy sauce, garlic, and pepper. Add salmon fillets and toss to coat. Cover and marinate in the refrigerator for 30-60 minutes.
- Lightly grease grill grate and preheat grill to medium-high. Place salmon on grill flesh-side down. Grill for 5-6 minutes, then carefully flip and cook for an additional 2-5 minutes (depending on thickness and desired doneness). Serve with lime wedge garnish.
Nutrition Facts (per serving, 6 oz): 393 calories
Note: To make this salmon keto-friendly, simply omit the honey!
Garlic Lime Shrimp Kebabs
Shrimp is an excellent source of lean protein and omega-3s. Kebabs are an ideal way to grill shrimp, preventing them from falling through the grates.
Ingredients:
- 3 cloves garlic, minced
- Juice of 2 fresh limes
- 3 tablespoons extra-virgin olive oil
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground paprika
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
- 1 1/2 lb raw jumbo shrimp, peeled, deveined
Instructions:
- In a plastic bag, combine garlic, lime juice, olive oil, cumin, paprika, salt, and pepper.
- Divide shrimp evenly among 6 skewers. Add shrimp skewers to the plastic bag and marinate in the refrigerator for 30 minutes.
- Lightly oil grill and preheat to medium.
- Grill shrimp, with grill covered, and cook until opaque, about 2 minutes per side.
Nutrition Facts (per serving, 1 skewer): 137 calories
Tip: To make these shrimp keto-friendly, serve them atop a sliced avocado.
Greek Lemon Chicken Kebabs With Tzatziki (Keto Adaptation)
Ingredients:
- 1 lb chicken tenderloins, cut into 1" pieces
- ¼ cup extra-virgin olive oil, divided
- 1 fresh lemon, juiced, divided
- 3 cloves garlic (2 minced and 1 grated)
- ½ tsp ground cumin
- ¼ tsp ground turmeric
- ¾ tsp kosher salt, divided
- ¼ tsp freshly ground black pepper
- 1 cup plain, low-fat Greek yogurt
- 1 tbsp fresh dill, finely chopped
- ½ cup grated cucumber
Instructions:
- To a large zip-close bag, add chicken, 3 tbsp olive oil, all but 1 tbsp of lemon juice, minced garlic, cumin, turmeric, ½ tsp kosher salt, and pepper. Close bag and mix with your hands until chicken is evenly coated. Marinate in the refrigerator for at least 30 minutes.
- In a mixing bowl, combine the remaining 1 tbsp of olive oil and 1 tbsp lemon juice, grated garlic, the remaining ¼ tsp kosher salt, yogurt, and dill. Stir to combine.
- Place cucumber in a clean kitchen towel or several paper towels and squeeze tightly to remove any excess moisture. Gently stir it into yogurt mixture. Set tzatziki sauce aside until serving.
- Generously oil the grill and preheat it to medium.
- Evenly divide chicken pieces among 4 skewers. Grill until chicken reaches an internal temperature of 165 degrees F, about 10-15 minutes, turning halfway through. Serve with tzatziki sauce.
Nutrition Facts (per serving): 294 calories
Tips: To make these kebabs keto-friendly, use whole-fat yogurt and drizzle the kebabs with extra-virgin olive oil before serving.
Grilled Jalapeño Lime Chicken
Store-bought marinades can often have loads of sodium. This marinade is made with fresh ingredients and gets the majority of its flavor from the herbs, garlic, and jalapeños rather than salt.
Ingredients:
- 2 tablespoons extra-virgin olive oil
- 1 lime, zested and juiced
- 1 1/2 teaspoons ground cumin
- 1/4 teaspoon freshly ground black pepper
- 1/4 teaspoon kosher salt
- 2 cloves garlic, minced
- 2 fresh jalapeños, divided (1 seeded and minced, 1 thinly sliced)
- 1/4 cup chopped fresh cilantro
- 4 boneless, skinless chicken breasts
Instructions:
- In a small bowl, whisk together olive oil, lime zest, lime juice, cumin, pepper, salt, garlic, minced jalapeño, and cilantro.
- Place chicken breasts in a resealable plastic bag and pour marinade over the top. Seal and massage the marinade into the chicken. Marinate in the refrigerator for at least 30 minutes, or up to 4 hours.
- Preheat grill to medium-high. Remove chicken from marinade and discard marinade. Grill chicken for about 6-8 minutes per side, or until cooked through.
- Garnish with sliced jalapeños and serve immediately.
Nutrition Facts (per serving, 1 chicken breast): 220 calories
Skirt Steak
A well-prepared marinated skirt steak comes out incredibly tender and packed full of flavor. It’s perfect for fajitas, stroganoff, and even steak sandwiches. Marinate the steak with a zesty lemon, soy sauce, and ginger combination. Allow it to sit for a few hours before cooking to ensure that the flavor is completely soaked into the meat. Then sear it on a hot skillet or grill, making sure to cook it to your preferred temperature. Slice the skirt steak across the grain, and use it however you like.
Bunless Burgers
Replace the buns with lettuce wraps, cheese, or even portobello mushrooms. Start with premium ground chuck (80/20 ratio). Some people like to add an egg, fresh parsley, or sautéed onions to the meat. Season patties liberally with salt and pepper, and grill over high heat. Flip the burger once it’s ready, and throw a slice of cheese on top (if you like it that way). Top it off with fresh veggies or condiments, and wrap it all up in pieces of lettuce.
Lime Grilled Chicken Tacos
This marinated chicken is grilled to perfection and sliced thin to make a perfect taco. Use lettuce wraps instead of tortillas.
Grilled Buffalo Wings
Coat drumsticks and wings with a mixture of melted butter, salt, pepper, and your choice of hot sauce. Throw them on the grill and let them get nice and smokey.
Balsamic Chicken Kabobs
These hot skewered chunks of juicy chicken are made with a balsamic glaze that gives them a unique flair. Remove any excess fat from your chicken breasts, and cutting them into bite-sized chunks. Once all of your meat has been chopped up, place it in a bowl or Ziploc bag and fill it with a balsamic-and-rosemary marinade. Add plenty of olive oil to ensure the chicken retains its moisture, and refrigerate it for at least an hour. Skewer them up and throw the chicken directly onto the grill. Rotate as needed, and try to get a nice seared crust on the outside.
Vegetables and Salads
Grilled Summer Veggies
Grilling vegetables adds lots of flavor because the high heat caramelizes any natural sugars.
Ingredients:
- 1 small zucchini, sliced into rounds
- 1 summer squash, sliced into rounds
- 1 cup crimini mushrooms, stems removed and caps cleaned
- 2 bell peppers, any color, cut into large squares
- 1 small red onion, cut into large chunks
- 4 wooden skewers, soaked in water
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
Instructions:
- Preheat grill to medium. Divide the vegetables evenly among four wooden skewers (soak the skewers in water before using to prevent them from burning).
- In a small bowl, whisk together olive oil, salt, and pepper and brush the mixture evenly over all the skewers.
- Grill until vegetables are tender and just beginning to brown, about 7 to 9 minutes, turning the skewers about halfway through.
Nutrition Facts (per serving, 1 skewer): 130 calories
Asparagus Salad With Grilled Salmon (Keto Adaptation)
Ingredients:
- 4 cups mixed greens
- 1 bunch asparagus, tough ends trimmed, sliced in half, steamed
- 1/4 cup fresh peas, steamed
- 6 oz salmon, grilled
- 1 soft- or hard-boiled egg
- 2 tablespoons fresh chives, chopped
- 2 tablespoons white vinegar
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon honey
- 1 teaspoon grainy mustard
- 1/4 teaspoon kosher salt
- 1 pinch freshly ground black pepper
Instructions:
- Divide salad greens between 2 serving plates. Top each with half the asparagus, peas, salmon, egg, and chives.
- In a small bowl or covered jar, vigorously mix all vinaigrette ingredients. Drizzle over salad just before serving.
Nutrition Facts (per serving): 331 calories
Tips: To make this salad keto-friendly, leave out the honey, drizzle each salad with an additional 1 tbsp of extra-virgin olive oil, and replace the peas with extra leafy greens.
Other Keto-Friendly Vegetable Options:
- Bacon-Wrapped Asparagus
- Grilled Cabbage
- Mushrooms with Lemony Sauce
- Zesty Eggplant
Appetizers and Snacks
Keto Bacon-Wrapped Jalapeno Poppers
Spicy, salty, and creamy, jalapeño poppers make for the perfect keto-friendly appetizer or snack.
Ingredients:
- 4 ounces cream cheese, softened
- 1/2 cup shredded cheddar cheese
- 1 lime, juiced
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/4 teaspoon kosher salt
- 1/4 teaspoon freshly-ground black pepper
- 6 fresh jalapeño peppers, halved lengthwise, seeds and membranes removed (if you prefer more spice, leave some or all of the seeds intact)
- 6 slices of bacon, cut in half
Instructions: