Brenda Khan
Barbecue season is here, and that's good news for keto dieters. Many barbecue staples are keto-friendly, such as protein-rich meats and poultry. However, keto dieters should be cautious with marinades and sauces, as some contain sugar and carbohydrates. Side dishes can be made keto-friendly with strategic swaps, like using cauliflower instead of potatoes or starchy vegetables. Keto-friendly sides include avocado fries, keto cheese biscuits, keto mac and cheese, and salads with dark, leafy green vegetables. Keto dieters can also enjoy grilled vegetables, such as asparagus, eggplant, and zucchini. For those who eat meat, grilled steak, chicken, fish, and pork are all keto-friendly options.
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What You'll Learn
Keto-friendly sauces and dips
Sauces and dips are an essential part of a barbecue, but they can often be loaded with sugar and carbohydrates. However, there are plenty of keto-friendly options that you can purchase or make yourself.
One option is to make your own keto barbecue sauce. While some store-bought keto sauces can have a chemical flavour, homemade sauces are easy to make and allow you to control the ingredients and balance of flavours. You can find recipes for keto barbecue sauces online, and they typically involve combining a few simple ingredients and tasting as you go. These sauces go well with grilled meats such as chicken, ribs, and pulled pork.
If you're looking for something to dip your low-carb crackers and veggies into, there are a few keto-friendly options. A simple cheese dip can be a great condiment for hamburgers and hot dogs, and it has fewer carbs than ketchup or barbecue sauce. Another option is a keto buffalo chicken dip, which can be enjoyed with celery or crackers.
Guacamole is another keto-friendly dip that is perfect for summer barbecues. It's filling, vegan, and can be made with diced jalapenos, salt, and avocados. You can also add salsa to your guacamole for a different consistency and flavour.
In addition to these dips and sauces, there are also keto-friendly alternatives to traditional barbecue sides. For example, instead of potato salad, you can make a cauliflower salad with eggs, celery, bacon, dill, green onions, mustard, and mayo. You can also make a broccoli-based "no-tato" salad or a cucumber caprese salad loaded with minerals and perfect for summer heat.
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Low-carb sides
When it comes to keto-friendly barbecue meals, there is a range of low-carb side dishes that you can choose from to accompany your grilled meats and fish.
A simple option is a salad, such as a cucumber caprese salad with basil, salt, and pepper, or a zucchini caprese salad. You can also make a low-carb pasta salad by substituting zucchini noodles for pasta and adding avocado pesto. If you're a fan of cauliflower, you can make a cauliflower salad with eggs, celery, bacon, dill, green onions, mustard, and mayo. Broccoli is another great alternative to high-carb potatoes and pasta; you can use it to make a no-tato salad or a broccoli slaw with avocado oil mayo, black pepper, white pepper, himalayan salt, apple cider vinegar, and sweetener.
If you're looking for something more substantial, you could try keto cheese biscuits, keto mac and cheese (made with cauliflower or keto pasta), or mushrooms stuffed with garden vegetable cream cheese. For a fresh and healthy option, avocado is a great choice; you can make guacamole or avocado fries, or simply slice it up for dipping.
It's important to note that while barbecue sauces can add flavor to your meal, they may contain sugar and other carbohydrates. You can find low-sugar barbecue sauces or make your own at home to better control the ingredients.
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Bunless burgers
If you're on a keto diet, bunless burgers are a great option for a barbecue. They're also gluten-free and can be absolutely delicious.
To make bunless burgers, you'll need to start by making the beef patties. Season the beef with salt and pepper, and add other spices like smoked paprika, chilli powder, cumin, and garlic powder. Form the beef into thin patties, about 1/4 inch thick. You can then cook the burgers on a grill or in a skillet over medium heat.
For the "bun", you'll use iceberg lettuce leaves. Cut off the bottom stem of the lettuce and remove the thick inner pieces, leaving the outer leaves. These will be your top and bottom bun. You can also add toppings like sliced tomatoes, red onions, bacon, pickles, and cheese.
To assemble your bunless burger, place one lettuce leaf on a plate, add your toppings and patty, then top with another lettuce leaf. You can also add sauces like mayonnaise, ketchup, or sugar-free tomato sauce.
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Grilled fish
When grilling fish, it is best to leave the skin on as it helps to keep the moisture sealed and prevents the fish from sticking to the grill. To prepare the grill, if you are using a gas grill, turn it to high heat. If you are using charcoal, set it up for partial direct heat. When the grill is hot, clean the grates and wipe them with cooking oil.
To prepare the fish, you can make diagonal slits on the skin side. Then, apply a dry spice marinade mix such as thyme, rosemary, salt, pepper, paprika powder, and oil. You can also try other spice combinations such as Thai basil, garlic, onion, liquid aminos, Dijon mustard, or lemon pepper.
Place the fish on the grill with the skin side facing up and sear on direct heat for 1-2 minutes. Then, use a spatula to turn the fish and place it over indirect medium heat for 5-7 minutes. The fish is done when the internal temperature in the thickest part reaches 145°F, and the fish is opaque and flakes easily with a fork.
You can serve grilled fish with a side of vegetables such as capsicum, beans, baby corn, and broccoli.
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Veggie-loaded sides
Coleslaw is another versatile side dish that can be made keto-friendly. You can make a light coleslaw with thinly sliced cabbage, lime juice, garlic powder, and walnut oil, or try a broccoli slaw with erythritol or monk fruit, black pepper, white pepper, Himalayan salt, apple cider vinegar, and avocado oil.
Grilled vegetables are also a delicious option for a keto barbecue. Grilled asparagus with Parmesan, spicy grilled eggplant, and easy grilled vegetables are all tasty choices. If you're looking for something a little different, mushrooms stuffed with garden vegetable cream cheese are sure to be a hit. Simply grill them until the mushrooms are tender and the cheese is melted and slightly browned.
So, whether you're grilling up some vegetables or trying out a new salad recipe, there are plenty of veggie-loaded sides to enjoy at your next keto barbecue.
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Frequently asked questions
Most store-bought keto BBQ sauces have an off-putting chemical flavour or an unbalanced sweetness. It's best to make your own keto BBQ sauce at home. There are several easy recipes available that only take a few minutes and require no cooking.
There are plenty of keto-friendly BBQ sides to choose from, such as keto cheese biscuits, avocado fries, keto mac and cheese (made with cauliflower or keto pasta), keto slaw, guacamole with pork rinds and cut-up veggies, cucumber caprese salad, and grilled vegetables.
Many protein-rich meats served at barbecues are keto-compliant. Enjoy bunless burgers, grilled chicken, fish, pork, beef, and seafood. Be cautious with marinades and sauces, as some contain sugar and other carbohydrates.
The ketogenic diet is a low-carbohydrate method of eating. To stay in ketosis, aim for between 20 and 50 grams of net carbs per day. Calculate net carbs by subtracting fibre and any sugar alcohols from the total carbohydrate tally.
