Dante Carrillo
Barbecue food can be eaten on the keto diet, but it is important to be cautious with marinades and sauces as these often contain sugar and other carbohydrate-containing ingredients. Many foods that are staples of a barbecue are also keto-friendly, such as burgers (without buns), grilled fish, and vegetable side dishes. It is also possible to make keto-friendly barbecue sauces by using substitutes such as sucralose or stevia instead of sugar.
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Keto-friendly barbecue sauces
Barbecue season is good news for those on the ketogenic diet, as many keto-friendly foods are also barbecue staples. However, it is important to be cautious with marinades and sauces, as some contain sugar and other carbohydrate-rich ingredients.
A good, tangy barbecue sauce is essential to grilled foods, but commercially prepared varieties can be heavy on sugar. Making barbecue sauce from scratch is a simple alternative, and there are many keto-friendly recipes available. These recipes are typically sugar-free and low-carb, using sugar substitutes such as sucralose, stevia, or brown sugar substitutes. Other ingredients include mustard seeds, wine vinegar, balsamic vinegar, chipotle powder, and Worcestershire sauce. Some recipes include a small amount of liquid smoke to add a smoky flavour to the sauce.
There are also store-bought keto-friendly barbecue sauces available. Primal Kitchen is recommended by some, although it is advised to avoid their teriyaki and Korean barbecue sauces, which contain coconut sugar and tapioca starch. G Hughes is another brand that offers a low-carb barbecue sauce, although reviews are mixed.
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Dry rubs
Barbecue food can be eaten on the keto diet, as long as it is not coated in a sweet sauce, which could put an immediate stop to ketosis. Many keto-friendly foods are also barbecue staples, such as burgers without buns, grilled fish, and vegetable side dishes.
- A simple blend of salt, pepper, and garlic powder. This traditional BBQ seasoning is keto-friendly and allows the smoke flavor to shine through.
- A blend of 60g granulated garlic, 60g granulated onion, 30g paprika, 30g medium-grind black pepper, 10g cumin, and 10g fennel seed. This rub also includes 0-40g of chili powder, which gives it a subtle kick.
- A keto-friendly BBQ rub with a blend of sweet, savory, and smoky flavors. This rub includes smoked paprika, golden sweetener, cayenne, garlic powder, salt, and pepper.
- A dry rub that uses golden granulated monk fruit sweetener with allulose or a brown or golden sweetener of your choice. This is combined with kosher salt or fine sea salt and black pepper. Smoked paprika is added for a smoky, woody flavor.
- A dry rub that uses a sugar substitute like stevia or sucralose, which are well-tolerated on the ketogenic diet. This can be combined with spices, salt, and pepper to create a keto-friendly seasoning.
These dry rubs can be used on a variety of meats, such as ribs, chicken, or steak, and can be stored in an airtight container for future use.
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Meat options
Barbecue is a great way to spend time with family and friends, and the good news is that many barbecue foods are keto-friendly.
When it comes to meat options, there are plenty of choices that will keep you in ketosis. Fatty cuts of meat are recommended for optimal health on the keto diet, so think hog belly, ribs, lamb ribs, chicken or turkey with the skin on, brisket, steaks, pulled pork, and bacon.
When selecting a piece of beef, look for good marbling, which will ensure a higher fat content. You can also choose plant-based meats, which can be a great alternative with less than 10 grams of carbohydrates and 15+ grams of protein per serving.
It's important to be cautious with marinades and sauces, as these often contain sugar and other carbohydrates. Opt for dry rubs instead, or make your own sauce using pantry staples like mustard seeds, wine vinegar, balsamic vinegar, and chipotle powder. You can also use sugar substitutes like sucralose and stevia, which are tolerated on the keto diet.
If you're a guest at a barbecue, bring your own dish that suits your diet goals, and make sure to fill up on protein-based appetizers and veggie-based snacks.
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Side dishes
Barbecue food can be eaten on the keto diet, as long as you are cautious with marinades and sauces, as some contain sugar and other carbohydrate-containing ingredients.
- Salads made with non-starchy vegetables like zucchini, bell peppers, asparagus, leafy greens, and cauliflower are perfect for keto sides. They can be grilled, roasted, or tossed in a fresh salad.
- You can also add healthy fats to your salads, such as olive oil, avocado, or homemade mayonnaise.
- Coleslaw is another keto-friendly option, but be mindful of the dressing, as many commercial dressings contain sugar. Look for a recipe that uses a sugar substitute, such as sucralose, or make your own dressing with cider vinegar, mayonnaise, and a sugar substitute.
- Deviled eggs are a great keto-friendly option, and you can add avocado or cilantro for extra flavor.
- Grilled or roasted vegetables, such as broccoli, Brussels sprouts, or grilled zucchini, are also excellent choices.
- Cauliflower is a versatile vegetable that can be used in place of potatoes or pasta. You can make mashed cauliflower, cauliflower rice, or even low-carb mac and cheese with cauliflower instead of noodles.
- For a crunchy snack, try making keto rosemary crackers or flaxseed crackers. These can be paired with dips like spinach and artichoke dip or served with meats and veggies.
- If you're looking for something more substantial, try making keto cheese biscuits or keto mac and cheese using cauliflower or keto pasta.
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Carb intake
The ketogenic diet is a low-carbohydrate method of eating. Many people on the keto diet try to stay between 20 and 50 grams of net carbs for the day. Net carbs are calculated by taking the total carbohydrate tally for a meal and subtracting the fibre and any sugar alcohols.
Barbecues can be a great way to spend time with family and friends, but some traditional barbecue foods can be challenging to navigate when you're living a low-carb lifestyle. Breaded meats and appetizers, for example, tend to be higher in carbs and should be limited when following a keto diet.
However, there are plenty of keto-friendly foods that are also barbecue staples. These include burgers without buns, grilled fish, and vegetable side dishes. Most of the protein-rich meats and poultry served at barbecues will keep you within your keto diet parameters. But it's important to be cautious with marinades and sauces, as some contain sugar and other carbohydrate-rich ingredients. Sugar-free barbecue sauces typically include the sugar substitute sucralose, which is tolerated well on the keto diet. Alternatively, you can make your own barbecue sauce from scratch, ensuring it contains no added sugars.
If you're looking for a low-carb alternative to traditional buns, lettuce wraps are a great option. They are low in carbs and add a nice crunch to your meal. There are also plenty of keto-friendly bread alternatives, such as low-carb tortillas.
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Frequently asked questions
Yes, barbecue can be eaten on the keto diet, but some adjustments are recommended.
Many barbecue foods are naturally keto-friendly, such as fatty cuts of meat like hog belly, ribs, lamb ribs, chicken or turkey with the skin on, brisket, steaks, pulled pork, and bacon. For sides, opt for vegetable dishes like grilled zucchini, asparagus, bell peppers, or leafy greens.
Traditional barbecue sauces often contain sugar and other carbohydrates, so it is recommended to make your own sauce or use a sugar-free alternative. You can make a keto-friendly barbecue sauce by mixing a few pantry staples like mustard seeds, wine vinegar, balsamic vinegar, chipotle powder, and a sugar substitute like Stevia or sucralose.
The keto diet can cause side effects such as nutrient deficiencies, constipation, and fatigue. It also has long-term health risks, including an increased risk of gout and kidney stones. These symptoms are sometimes collectively referred to as "the keto flu."
Instead of using traditional buns, which are high in carbohydrates, you can use lettuce wraps, keto-friendly bread alternatives, or low-carb tortillas.
