Grilled Keto Recipes - 10 Delicious Low-Carb Barbecue Meals for Summer

An Introduction to Grilling Keto-Friendly Recipes

The ketogenic diet has become incredibly popular in recent years as a way to lose weight, gain energy, and improve health. Many people love the keto diet but worry they'll have to give up their favorite summer barbecue foods. Thankfully, grilling is a keto-friendly way of cooking that allows you to enjoy delicious barbecue favorites all summer long. Here's an in-depth look at how to make various grilled dishes keto-friendly along with 10 amazing keto barbecue recipe ideas.

How to Make Grilling Keto

Grilling is already a fairly keto-friendly way of cooking. By simply grilling foods over an open flame, you avoid adding breading, thick sauces, and other high-carb ingredients. However, there are a few simple tweaks you can make to ensure your grilled dishes align perfectly with the ketogenic diet:

• Use oil and vinegar-based dressings instead of thick, sugary sauces.
• Skip the sugary barbeque sauce and use a low-carb tomato or mustard-based sauce.
• Coat meats and vegetables in oil, herbs, and spices instead of marinades that have added sugars or starches.
• Opt for low-carb vegetables like zucchini, onions, peppers, and avocado.
• Replace high-carb pitas and breads with lettuce wraps or cups.
• Swap out sugary drinks for unsweetened iced tea, sparkling water, or even low-carb beer.

10 Delicious Keto Grilling Recipes

Here are 10 amazing keto-friendly recipes that are perfect for your next summer barbecue:

1. Bacon Cheeseburger Lettuce Wraps

Lettuce wraps make the perfect keto-friendly bun substitute. Simply grill up some juicy bacon cheeseburgers and serve them wrapped in crisp lettuce leaves. Add mustard, pickles, and tomatoes for a classic burger taste.

2. BBQ Chicken Kabobs

Kabobs are a great way to grill up satisfying protein on a stick. Alternate pieces of chicken with low-carb veggies like onions, zucchini, and bell peppers. Brush with a sugar-free bbq sauce as they cook.

3. Ranch Chicken Salad

Transform leftover grilled chicken into a tasty keto-friendly salad. Combine chopped grilled chicken breast with mayonnaise, chopped celery, parsley, diced onions, garlic powder, and ranch seasoning. Stuff into lettuce cups or eat atop a bed of greens.

4. Bunless Bacon Burgers

Skip the bun and place these tasty grilled bacon burgers on lettuce leaves, in salad boats made from hollowed out cucumbers, or even eat them alone with a fork and knife. The bacon adds enough richness that you won't even miss the bun!

5. Steak Fajita Bowls

Turn grilled steak into a Mexican-inspired meal by serving with cauliflower rice, sauteed peppers and onions, avocado, cheese, and salsa. It's got all the flavor of fajitas without the tortillas.

6. Grilled Salmon Salad

Get your healthy omega-3s by grilling up salmon and placing it atop a bed of greens, cucumbers, avocado, and tomato. Drizzle the fish and salad with an oil and vinegar-based dressing.

7. Portobello Mushroom Pizzas

Skip the pizza crust and use meaty portobello mushroom caps instead. Grill the mushrooms then top with tomato sauce, cheese, and your favorite low-carb toppings. Grill again until the cheese is nice and melty.

8. Taco Lettuce Wraps

For a fun taco night, grill up some seasoned ground beef or turkey along with onions and peppers. Serve the taco meat wrapped in lettuce leaves and top with all your favorite taco toppings like cheese, salsa, guacamole, and sour cream.

9. Chicken Satay Lettuce Wraps

Marinate chicken in a sauce made with coconut aminos, lime, cilantro, and red curry paste. Grill up the chicken and serve inside lettuce cups along with cucumber, carrot, and cabbage slaw.

10. Zucchini Caprese Boats

Slice zucchini lengthwise, hollow out the middle, and grill until tender. Stuff with tomato, fresh mozzarella, basil, olive oil, and balsamic vinegar for an easy low-carb appetizer the whole family will love.

Tips for Grilling Success on the Keto Diet

With the right recipes like the ones above, it's easy to stick to keto while enjoying delicious grilled foods all summer long. Keep these tips in mind for grilling success on the ketogenic diet:

• Incorporate plenty of healthy fats like olive oil, avocado, nuts, and cheese.
• Focus on grilling lean proteins like chicken, beef, pork, and fish.
• Include low-carb veggies like peppers, onions, zucchini, and leafy greens.
• Skip sugary sauces and marinades and opt for oil, herbs, spices, vinegar, mustard, etc.
• Ditch the breads, sugary drinks, and desserts.
• Check labels and counts carbs - aim for under 20g net carbs per day.
• Stay hydrated by drinking lots of water and unsweetened iced tea.

Keto Grilling Tips and Tricks

Grilling keto-friendly foods doesn't have to be complicated, but having the right tips and tricks can help make the process easier. Here are some top techniques for keto grilling success:

Look for Lower-Carb Cuts of Meat

Certain cuts of meat are naturally lower in carbs than others. Opt for fattier cuts like ribeye or NY strip instead of leaner cuts like tenderloin. Other good options are chicken thighs and wings, pork belly and shoulder, and fattier ground beef.

Prioritize Non-Starchy Veggies

Load up your grill with delicious low-carb vegetables. Some great options are zucchini, squash, eggplant, asparagus, mushrooms, onions, peppers, broccoli, cauliflower, cabbage, and leafy greens.

Use Oil and Dry Rubs

Coat your meats and vegetables with oil and then sprinkle on keto-friendly dry rubs. You can make your own using spices and herbs or look for ready-made sugar-free varieties.

Make Lettuce Wraps

Replace high-carb buns and tortillas with lettuce leaves. They work great for holding burgers, tacos, satay, and more. Other options are portobello buns or zucchini zoodles.

Add Healthy Fats

Incorporate plenty of healthy fats like olive oil, avocado, nuts, seeds, and cheese - they allow you to stay satisfied and meet your macros on the keto diet.

Try Cauliflower Rice

For an easy side, chop cauliflower florets in a food processor until they resemble rice. Grill the "rice" with oil and seasonings for a perfect keto-friendly pairing.

Make Veggie Planks

Slice squash, zucchini, eggplant, and other veggies into long planks, coat with oil, and grill until tender. They make beautiful veggie "boards" for serving.

Experiment with Spices

Use your favorite keto-friendly seasonings to add big flavor without carbs. Garlic powder, onion powder, paprika, cumin, chili powder, and cayenne are all good options.

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.