Keto Picnic Sides: Delicious, Healthy, And Approved!

Planning a keto-friendly picnic? There are plenty of low-carb options to choose from that will satisfy your taste buds and keep you in ketosis. For the main course, consider keto-friendly roll-ups, burgers, or lettuce wraps with salami, pickles, and cream cheese. If you're looking for something lighter, a fresh fruit or vegetable salad, such as a Greek wedge salad or a zucchini noodle pasta salad, can be a tasty and refreshing option.

Don't forget to pack some snacks! Olives, nuts, and berries are all great choices that won't weigh you down with carbs. And if you're craving something crunchy, there are plenty of keto-friendly chip and cracker options, including kale chips and parmesan crisps. So, spread out your blanket, unpack those baskets, and enjoy a delicious keto picnic!

Keto-friendly snacks: berries, nuts, olives, cheese, rotisserie chicken, cold cuts, and seafood

Berries

Raspberries, strawberries, and blueberries are good keto-friendly snack options. They are low in carbs and high in fiber and antioxidants. However, they are not sugar-free, so they should be consumed in moderation.

Nuts

Nuts such as macadamia nuts, pecans, Brazil nuts, pistachios, walnuts, and almonds are all keto-friendly. They are high in fat, protein, and healthy fats like omega-3 fatty acids, and low in carbs and net carbs. For example, a quarter cup of raw almonds has 15g of fat and 7g of protein. Just be mindful of cashews, as they are higher in carbs.

Olives

Olives are an excellent keto snack option as they are high in fat and low in protein and carbs. They are also loaded with antioxidants and vitamin E, and are low in calories. However, they are high in sodium, so people who need to monitor their sodium intake should be cautious.

Cheese

Cheese is a great keto-friendly snack as it is low in carbs and high in fat and protein. Cheddar cheese, for instance, has only 1g of carbs per 1-inch cube. Full-fat cheese is the best option for keto, as low-fat and fat-free cheeses may contain more carbs.

Rotisserie Chicken

Chicken is a good source of lean protein and is considered a staple on the keto diet. It contains no carbohydrates and is rich in B vitamins and minerals such as potassium, selenium, and zinc.

Cold Cuts

Cold cuts like sliced deli meats, bacon, and salami are keto-friendly. They are high in fat and protein and low in carbs. For example, cold cuts have 2g of net carbs per serving.

Seafood

Seafood, especially fish, is a great keto-friendly option. Salmon, sardines, mackerel, and other fatty fish are carb-free and rich in B vitamins, potassium, selenium, and omega-3 fats. Shrimp and most crabs are also carb-free, while oysters and octopus have some carbs but can still be consumed in moderation on the keto diet.

Dips and sauces: guacamole, hummus, spinach dip, and baba ganoush

Dips and sauces are a great way to add flavour to your keto-approved picnic. Here are some delicious and keto-friendly options:

Guacamole

Guacamole is a classic Mexican avocado-based dip that pairs perfectly with corn chips. To make it keto-friendly, use low-carb crackers or vegetables like cucumber and peppers for dipping. The key to keeping your guacamole fresh is to place the avocado pit in the dip and seal it in an airtight container in the refrigerator. Here's a simple recipe:

• In a bowl, combine two ripe avocados, the juice of one lime or lemon, two fresh spring onions, one ripe tomato, and some Tabasco sauce (optional).
• Mash everything together with a fork until creamy.
• Add chopped coriander and stir.
• Refrigerate until ready to serve.

Hummus

Hummus is a traditional dip made from chickpeas and tahini (sesame paste). While classic hummus is high in carbs, you can make a keto-friendly version using cauliflower instead of chickpeas. Here's how:

• Combine 400g of boiled cauliflower, 3 tablespoons of tahini, 3 tablespoons of sesame or peanut oil, the juice of one or two lemons, and a pinch of sweet paprika for decoration.
• Blend the ingredients in a food processor until you achieve a creamy and smooth purée.
• Taste and adjust the seasoning as needed.
• Transfer to a small bowl and sprinkle with paprika.
• Serve with low-carb crackers or vegetables.

Spinach Dip

Spinach dip is a delicious and healthy option, often made with strained yoghurt and chilli butter. While there is no standard recipe, here's a simple method to make a keto-friendly version:

• Sauté spinach in butter or olive oil with minced garlic and your choice of spices (salt, pepper, red pepper flakes, etc.).
• Add strained yoghurt and mix well.
• Refrigerate until ready to serve.
• Serve with low-carb crackers or vegetables.

Baba Ganoush

Baba ganoush is a classic Middle Eastern dip made from eggplant, tahini, garlic, and olive oil. It's a great keto-friendly option as it's low in carbs and can be served with grilled meats and vegetables. Here's a simple recipe:

• Charr or bake one large eggplant until soft.
• Scoop out the pulp and mash it with a fork or blend it in a food processor.
• Add two tablespoons of tahini paste, two tablespoons of extra virgin olive oil, one tablespoon of lemon juice, and two teaspoons of minced garlic.
• Season with salt and pepper to taste.
• Mix well and adjust seasoning as needed.
• Refrigerate until ready to serve.
• Serve with grilled chicken, vegetables, or low-carb pita bread.

Salads: keto zucchini and walnut salad, keto hoagie bowl, keto chicken BLT salad, and Greek wedge salad

Keto Zucchini and Walnut Salad

This salad is a perfect combination of crunch and nuttiness, with the added gorgeous flavour of sautéed zucchini. It is a great option for a barbecue or a regular weeknight meal. The recipe serves four and takes about 110 minutes to prepare.

Ingredients:

• 2 tbsp olive oil
• 3/4 cup mayonnaise or vegan mayonnaise
• 2 tsp lemon juice
• 1 garlic clove, finely minced
• 1/4 tsp chilli powder
• 1 lb Romaine lettuce
• 4 oz arugula lettuce
• 1/4 cup finely chopped fresh chives or scallions
• 2 zucchini
• 1 tbsp olive oil
• 1 cup chopped walnuts or pecans

Instructions:

• Whisk together all the ingredients for the dressing in a small bowl. Set aside to develop flavour while preparing the salad.
• Place the Romaine, arugula, and chives in a large bowl.
• Cut the zucchini in half lengthwise and scoop out the seeds. Cut the zucchini halves into half-inch pieces.
• Heat olive oil in a frying pan over medium heat. Add the zucchini to the pan and season with salt and pepper. Sauté until lightly browned but still firm.
• Add the cooked zucchini to the salad and mix.
• In the same pan, briefly roast the nuts with salt and pepper.
• Spoon the nuts over the salad and drizzle with the prepared dressing.

Keto Hoagie Bowl

The Keto Hoagie Bowl is a breadless take on the classic hoagie sandwich. It is a refreshing and tasty option for a keto-approved picnic. The recipe yields eight servings.

Ingredients:

• 8 oz roast turkey breast, chopped, or deli turkey
• 8 oz Genoa salami, chopped
• 8 oz smoked deli ham, chopped
• 8 oz provolone cheese, chopped (optional)
• 4 oz mild cheddar cheese, chopped
• 4 oz lettuce, shredded
• 5 oz grape tomatoes
• 7 oz cucumber, peeled and chopped
• 3 oz pickled banana peppers, chopped
• 1/4 red onion, finely diced
• 3/4 cup mayonnaise
• 1/4 cup red wine vinegar
• 2 tbsp olive oil
• 1 tsp dried basil
• 1/2 tsp Italian seasoning
• 1 tsp dried oregano

Instructions:

• Place all the ingredients, except the sauce ingredients, in a large serving bowl and set aside.
• In a separate bowl, whisk together all the sauce ingredients.
• Pour the sauce over the meat, cheese, and vegetables. Toss to combine.

Keto Chicken BLT Salad

A twist on the classic BLT, this salad includes tender pieces of chicken and a creamy aioli.

Ingredients:

• 3/4 cup mayonnaise
• 1/2 tbsp garlic powder
• 1 oz butter (optional)
• 1 lb boneless chicken thighs
• 10 oz Romaine lettuce
• 4 oz cherry tomatoes, halved
• Salt and pepper, to taste

Instructions:

• Mix mayonnaise and garlic powder in a small bowl. Set aside.
• Fry the bacon slices in butter until crispy. Remove and keep warm.
• Season the chicken with salt and pepper. Cut each thigh into thirds and fry in the same pan as the bacon until golden brown.
• Rinse and chop the lettuce.
• Place the lettuce on a plate and top with chicken, bacon, tomatoes, and garlic mayo.

Greek Wedge Salad

A refreshing and vibrant salad, the Greek Wedge Salad is a combination of fresh tomatoes, olives, and a lemon tahini dressing. It is best served immediately. The recipe yields four large servings.

Ingredients:

• 1 1/2 cups cherry tomatoes, halved or quartered
• 2/3 cup cucumber, chopped and seeded
• 2/3 cup celery, chopped
• 1/4 cup Kalamata olives, pitted and halved
• 1 shallot, thinly sliced
• 1 tbsp lemon juice
• 1/4 cup extra-virgin olive oil
• 2-3 tbsp lemon juice
• 2 tbsp tahini
• 2-3 garlic cloves, pressed or minced
• 1/2 tsp fine-grain sea salt
• Black pepper, to taste
• 1/4 cup feta cheese, crumbled (optional)
• 1/4 cup fresh mint and/or basil, finely chopped
• 2 heads Romaine lettuce

Instructions:

• Combine the tomatoes, cucumber, celery, olives, shallot, lemon juice, and a pinch of salt in a medium mixing bowl. Set aside to marinate.
• In a separate bowl, combine the olive oil, lemon juice, tahini, garlic, salt, and pepper to make the dressing. Adjust the seasoning as needed.
• Halve the heads of Romaine lengthwise.
• Place each Romaine halve on a plate and top with the tomato salad mixture.
• Drizzle the dressing over the salads and sprinkle with feta and herbs, if using. Serve immediately.

Keto-friendly alternatives: keto crackers, keto chips, and keto cheese crust

Keto crackers

Keto crackers are a great low-carb, grain-free option for those on a keto diet. They are usually made with almond flour and cheese, and baked to crispy perfection. You can also add spices and seasonings of your choice to customize the flavour. These crackers are easy to make and can be stored in an airtight container at room temperature for at least 3 days.

Keto chips

If you're craving something crunchy, keto tortilla chips are a great option. They are typically made with almond flour and mozzarella cheese, and can be seasoned with spices like salt, pepper, paprika, or cayenne pepper. These chips are a perfect low-carb alternative to traditional tortilla chips and can be served with guacamole, salsa, or used to make keto nachos.

Keto cheese crust

For a truly indulgent keto-friendly option, try a cheese crust pizza. This flourless pizza crust is made with a combination of shredded mozzarella, parmesan, and cheddar cheese, along with eggs and Italian seasoning. The crust is baked until golden, then topped with sauce, cheese, and your favourite pizza toppings. This option is naturally gluten-free and has a chewy, satisfying texture.

Drinks: sugar-free iced tea, flavoured water, and hard seltzer

When it comes to keto-approved drinks, there are several refreshing options to choose from, including sugar-free iced tea, flavoured water, and hard seltzers. Here are some ideas and suggestions to enhance your keto picnic experience:

Sugar-Free Iced Tea

Iced tea is a classic choice for a refreshing drink, and it can be easily made keto-friendly by omitting any added sugar. You can prepare a simple sugar-free iced tea by brewing a batch of your favourite tea, such as green tea or berry-flavoured tea, and allowing it to cool. Add ice cubes and flavourings of your choice, such as sliced lemons, fresh mint, or other fresh herbs. You can also experiment with different types of tea, such as sleepytime tea or chamomile tea. If you prefer a sweeter taste, you can sweeten your iced tea with keto-friendly sweeteners like Stevia or monk fruit.

Flavoured Water

Flavoured water is another excellent option to stay hydrated while enjoying a variety of flavours. You can enhance the taste of your water with sugar-free and keto-friendly water enhancers, which come in various flavours like lemon, strawberry, raspberry, and blackberry. These enhancers are often sweetened with Stevia, monk fruit, or erythritol and can be easily added to your water bottle or pitcher. Alternatively, you can create your own flavoured water by infusing water with fruits, herbs, or even vegetables. Try combinations like strawberry and basil, cucumber and mint, or lemon and thyme for a refreshing and healthy drink.

Hard Seltzers

If you're looking for an alcoholic beverage to enjoy on your keto picnic, hard seltzers are a great choice. Many hard seltzers are low-carb, zero-sugar, and keto-friendly. Some popular options include Crook & Marker Hard Seltzer, Michelob Ultra Organic Seltzer, Topo Chico Hard Seltzer, and Truly Hard Seltzer. These seltzers offer a variety of flavours, from tangerine and watermelon strawberry to black cherry and wild berry. Remember to always check the nutrition information and ensure that the drink aligns with your keto lifestyle. Hard seltzers are a refreshing and convenient option for outdoor gatherings.

In conclusion, staying hydrated during a picnic is essential, and these keto-approved drink options provide both refreshment and flavour. Whether you choose sugar-free iced tea, flavoured water, or hard seltzers, you can enjoy a variety of delicious and keto-friendly beverages that will complement your keto picnic foods. Remember to pack your drinks in a cooler to keep them chilled and always drink responsibly, especially if you're combining alcoholic beverages with a keto diet.

Frequently asked questions