Grilling season is in full swing, and for those following a ketogenic diet, backyard barbecues don't have to be a minefield of carbs. Many keto-friendly foods are staples at cookouts, and with a few smart swaps, you can enjoy a flavorful and satisfying BBQ while staying true to your low-carb lifestyle. This guide provides a variety of keto BBQ recipes, side dish ideas, and tips to help you plan the perfect cookout.
Keto-Friendly BBQ Basics
Grilled food is naturally keto-friendly. The focus should be on selecting the right cuts of meat, preparing low-carb marinades and sauces, and choosing appropriate side dishes.
Protein Power: Keto BBQ Main Courses
The foundation of any BBQ is the protein. Here are some excellent keto-friendly options:
- Burgers: Enjoy the simple pleasure of a backyard barbecue burger without the bun. Replace the buns with lettuce wraps, cheese, or even portobello mushrooms. Use premium ground chuck with a 80/20-ratio for the juiciest burger possible. Season liberally with salt and pepper, and cook over high heat to get a nice, crispy sear.
- Ribs: Ribs are a quintessential barbecue food and lend themselves to the keto diet well given their naturally high fat content. Use a sugar-free dry rub made with spices like paprika, chili powder, garlic powder, onion powder, salt, pepper, cayenne pepper, and dried oregano.
- Chicken: Lime Grilled Chicken Tacos are an extremely simple keto recipe. Grill marinated chicken to perfection, and slice thin to make a perfect taco. Use lettuce wraps instead of tortillas to make this recipe completely gluten- and carb-free. Balsamic Chicken Kabobs are another fun and flavorful option. Marinate chicken chunks in a balsamic-and-rosemary marinade with plenty of olive oil, then skewer and grill.
- Steak: Skirt steak is often an overlooked piece of meat, but a well-prepared marinated skirt steak comes out incredibly tender and packed full of flavor. Marinate the steak with a zesty lemon, soy sauce, and ginger combination. Sear it on a hot skillet or grill, making sure to cook it to your preferred temperature. Marinated NY Strip Steak is another great choice.
- Seafood: Tuna steaks tend to hold up well on the grill, and are naturally rich in heart-healthy omega-3 fats. Marinate tuna steaks in a mixture of olive oil, lemon juice, garlic, oregano, salt, and pepper. Grill for about 2 to 3 minutes per side for medium-rare. Garlic Lime Shrimp Kebabs are another excellent option. Marinate shrimp in a mixture of garlic, lime juice, olive oil, cumin, paprika, salt, and pepper, then grill until opaque. Honey Lime Grilled Salmon is packed with omega-3 fatty acids. To make this salmon keto-friendly, simply omit the honey!
Sauces and Marinades: Flavor Without the Carbs
Store-bought BBQ sauce and marinades tend to be high in added sugar. Most traditional BBQ sauce recipes call for sugar usually in the form of brown sugar, molasses, or honey. Fortunately, it’s easy to make your own keto-friendly versions.
- Low Carb Sugar-Free BBQ Sauce: Mix together tomato paste, apple cider vinegar, and a sweetener of choice (such as monk fruit sweetener). Add in Worcestershire sauce, mustard, onion powder, chili powder, paprika, and chili flakes. Bring this mixture to a boil and allow it to thicken. Play around with these ingredients to find the right balance for your taste buds.
- Chimichurri sauce is a keto-friendly option to sugary marinades and sauces.
- Dry rubs and spice blends are another simple option for adding extra flavor to keto side dishes for BBQ. This recipe includes a homemade cajun spice blend.
Keto BBQ Side Dishes: Beyond the Meat
Side dish staples, like pasta salad, potato salad, and baked beans pack too many carbs to be keto-friendly. Here are some delicious and satisfying low-carb alternatives:
Read also: The ultimate guide to keto stews
- Keto Coleslaw: Make creamy and tangy Low Carb & Keto coleslaw in minutes using the best keto coleslaw recipe. Perfect side dish for keto bbq and picnics.
- Grilled veggies: Grill zucchini, summer squash, crimini mushrooms, bell peppers, and red onion. Brush with a mixture of olive oil, salt, and pepper.
- Asparagus Salad With Grilled Salmon: You get a double shot of satiating protein from the egg and salmon, and the fish brings heart-healthy omega-3 fats to your plate. 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.
- Cauliflower "Potato" Salad: This creamy salad has all the flavors of traditional potato salad, but is made with low-carb cauliflower instead of potatoes.
- Green Bean "Baked" Beans: Traditional baked or BBQ beans aren’t keto-friendly since most beans are high in carbs. This recipe used green beans, which are lower in carbs.
- Grilled Salad: Romaine hearts are grilled until lightly charred and topped with parmesan cheese and an easy Caesar salad.
- Low-Carb Mac and Cheese: Pasta is replaced with low-carb cauliflower in this next of our recommended keto grilling recipes.
- Bacon Wrapped Asparagus: Bacon makes everything better. And these bacon wrapped asparagus spears are no exception.
Appetizers and Snacks: Munchies for a Keto Crowd
Of course, a list of keto grilling recipes isn’t complete without snacks and appetizers to munch on.
- Keto Bacon-Wrapped Jalapeno Poppers: Spicy, salty, and creamy, jalapeño poppers make for the perfect keto-friendly appetizer or snack, and come together quickly on the grill.
- Parmesan crisps: Upgrade your side of chips with these simple parmesan crisps.
Tips for a Successful Keto BBQ
Read Labels: Make sure you’re reading your nutrition and ingredient labels, especially on store-bought sauces and marinades.
Plan Ahead: Planning a BBQ while staying on keto doesn't mean sacrificing flavor or variety.
Skip the Bun: Finally, remember to skip the buns and use lettuce wraps instead.
Read also: Affordable ketogenic diet tips
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