Understanding Carbohydrates in Barbecue
Barbecuing is a beloved summer pastime for many people. The smell of meat cooking over an open flame brings happiness to backyard gatherings. However, those following low-carb or ketogenic diets often worry about the carb content of favorite barbecue foods. The good news is that it's entirely possible to enjoy delicious barbecue while keeping carbohydrate intake low.
Meats Are Typically Low in Carbs
The main attraction of any barbecue is usually the meat. Steaks, burgers, chicken, ribs, and other meats are central to grilling. The great thing about meat is that most cuts contain zero carbohydrates. A 6-ounce sirloin steak or chicken breast without breading or sauce has no carbs. Even ribs glazed with barbecue sauce only have a few grams of carbohydrates per serving. So meat itself is generally a keto-friendly option.
Going Bun-less with Burgers and Hot Dogs
Burgers and hot dogs are classic barbecue foods, but the buns often serve little purpose other than holding the meat. Fortunately, it's simple to skip the bun and still enjoy these meaty favorites. Bun-less burgers and hot dogs are perfect options for low-carb lifestyles. Replace the bun with lettuce wraps or serve the meat alone with a fork and knife. You won't miss the unnecessary carbs.
Watching Sauces and Condiments
Barbecue sauces, ketchup, relishes and other condiments often contain sugar and can rack up the carbohydrates. To keep carb counts low, limit use of thick, sticky barbecue sauces. Opt for thinner, vinegar-based sauces instead. Mustard-based sauces can also make good substitutes. Or choose low-sugar tomato sauce or hot sauce for adding moisture and flavor.
10 Delicious Low-Carb Barbecue Recipes
With some adjustments like skipping buns and limiting sauces, it's easy to make barbecue favorites keto-friendly. Here are 10 delicious recipes to make for your next cookout:
Bunless Bacon Cheeseburgers
Skip the bun and pile bacon and melted cheddar high on juicy beef patties. Lettuce wraps are optional but add crunch.
Jalapeo Popper Chicken
Stuffed with spicy cream cheese and wrapped in bacon, these chicken breasts are sure to satisfy.
BBQ Meatloaf
All the flavor of barbecue in a convenient low-carb loaf. Easy to make ahead or freeze extras for later.
Smoked Salmon and Veggie Kebabs
Red peppers, mushrooms, onions and zucchini pair nicely with rich salmon on the grill.
Five-Spice Ribs
An Asian-inspired dry rub gives these tender ribs a sweet and spicy kick.
Grilled Lemon Chicken
Bright lemon and fresh herbs make this simple chicken breast so tasty.
Cauliflower "Potato" Salad
A barbecue staple made keto by substituting chopped cauliflower for the potatoes.
Pesto Zoodles
Veggie spiralized zucchini noodles tossed in creamy pesto sauce for a perfect meatless side.
Skirt Steak Fajitas
All the usual fajita fixings minus the tortillas. Lettuce wraps or low-carb tortillas optional.
Broccoli Bacon Cheddar Burgers
Chopped broccoli and crispy bacon makes these juicy burgers extra satisfying.
Tips for Low-Carb Barbecuing
Grilling out doesn't have to mean falling off the keto wagon. Follow these tips for keeping carb counts low at your next barbecue:
Provide Low-Carb Side Dishes
In addition to traditional salads, grill up low-carb veggies like zucchini, squash, eggplant, mushrooms, peppers or asparagus. Sauerkraut and pickles are great options too.
Offer Meat-First Appetizers
Guests will enjoy keto-friendly appetizers like prosciutto-wrapped asparagus, Caprese skewers, steak bites or deviled eggs while the grill heats.
Skip the Carby Dessert
Forgo the pie or cake for something richer like mixed berries with whipped cream or dark chocolate squares. Even better, enjoy the meat as your sweet treat.
With good protein choices, limited sauces and smart sides, it's easy to enjoy mouthwatering barbecue and still stick to a low-carb diet. Get outside and start grilling up some keto deliciousness!
FAQs
What are some good low-carb meat choices for grilling?
Steak, chicken, pork chops, ribs, burgers, hot dogs, and sausage are all great low-carb options. Salmon and other fatty fish work well too.
Do I need to avoid all barbecue sauce on a low-carb diet?
Not necessarily. Opt for thinner, vinegar-based sauces over thick, sticky, sweet ones. Mustard sauce can also be a good choice. Or use low-sugar tomato sauce or hot sauce sparingly.
What can I use instead of buns for burgers and hot dogs?
Skip the bun altogether or replace it with lettuce wraps. You can also serve burgers and hot dogs on their own, using a fork and knife to eat them without a bun.
What are some tasty low-carb side dishes for barbecues?
Try grilled non-starchy vegetables like zucchini, peppers, mushrooms or asparagus. Salads including cabbage slaw or broccoli salad work well. You can also do low-carb "potato" salad with cauliflower.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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