Food

Your Guide to a Low Carb BBQ

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One Last Summer BBQ 🍗

It's the last weekend of the summer. If you plan on hosting or heading to a Labor Day Weekend BBQ, be sure to have some delectable low carb options on the menu!

Celebrate health, happiness, and togetherness while chowing down on these good (and good for you) eats. 

Condiments | Mains | Sides | Drinks | Desserts 

Condiments

When choosing condiments, always read the labels to check for that hidden, sneaky sugar. This guide from Hip2Keto is a great source for low carb, store-bought condiments. 

As a general rule of thumb, most dijon mustards do not have added sugar, but most ketchups and barbecue sauces do.

If you're one to go the homemade route, here are some condiment recipes you can make on your own: 

Barbecue Seasoning from I Breathe I’m Hungry
Barbecue Sauce from My Keto Kitchen
Ketchup from Low Carb Yum

Mains

The quintessential part of any cookout, the star of the show, and the most quintessential low carb eat: burgers!

High in protein, these Keto Sheet Pan Burgers from I Breathe I’m Hungry will truly make your BBQ stand out among the rest! Ooey-gooey pepper jack cheese and juicy bacon make this a true crowd-pleaser.

low carb hamburger recipe - low carb burger recipe - bbq hamburger recipe - labor day hamburgersImage Courtesy of I Breathe I’m Hungry

Total Carbs: 5g
Fat: 46g
Protein: 42g

 

Skipping the hamburger bun is about the easiest way to make your BBQ utterly low carb. But if you’re not quite ready to make the switch to lettuce burgers, just follow this recipe from Ketogenic for a low carb bun alternative! 

Ketogenic has a few different recipes, so rest assured: you’ll be able to find instructions for the use of your favorite low-carb flour. 

low carb buns - low carb bun recipeImage Courtesy of Ketogenic

Total Carbs: 15.4g
Fat: 37.3g
Protein: 25.7g

 

These Five Spice Chicken Skewers are so beautiful (and tasty) that they deserve a spot on your grill. Follow the recipe from I Breathe I’m Hungry or swap out meats and veggies for low-carb, high protein favorites. 

When finished grilling, add a squeeze of lemon or lime for some extra tangy goodness!

low carb keto recipes - low carb labor day bbq - low carb recipes labor day - labor day healthy recipesImage Courtesy of I Breathe I’m Hungry

Carbs: 1g
Fat: 5g
Protein: 35g

 

Summer barbecue essential: ribs.

Naturally high in protein, these Keto Dry Rub Ribs from All Day I Dream About Food will be the perfect end to all your summer picnics!keto dry rub - keto rib recipe - keto ribs - low carb rib recipe - healthy rib recipe

Image Courtesy of All Day I Dream About Food

Carbs: 1.3g
Fat: 31g
Protein: 33.2g

Looking for a twist on the classic ribs recipe? I Breathe I’m Hungry has just what you need with this mouth-watering guide to Peach Glazed Ribs.

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Image Courtesy of I Breathe I’m Hungry

Total Carbs: 5g
Fat: 41g
Protein: 32g

 

If ribs aren’t a staple at your BBQ party, check out these Instant Pot Pork Chops from Low Carb Yum.

This juicy main dish is doused in low-carb BBQ sauce and packs enough flavor to make guests say “Happy Labor Day to ME.”

keto labor day bbq recipes - labor day keto recipes - keto recipes labor dayImage Courtesy of Low Carb Yum

Total Carbs: 7g
Fat: 17g
Protein: 30g

Sides

This low-carb coleslaw from Wholesome Yum will be a creamy, fresh addition to your cookout menu.

Did we mention it only takes five ingredients to make this side? Quick, easy, and yum!

low carb coleslaw - low carb coleslaw recipe

Image Courtesy of Wholesome Yum

Total Carbs: 4g
Fat: 1g
Protein: 8g

 

What will every guest at your summer's end shindig have in common? A love for mac & cheese.

And we’ve got just the recipe! This kid-friendly, keto-safe Mac & Cheese recipe from Ketogenic will have everyone going back for seconds.

Ketogenic uses a base of riced cauliflower to make all your cheesy dreams come true!

keto mac n cheese - low carb macaroni and cheese recipe

Image Courtesy of Ketogenic

Total Carbs: 3.2g
Fat: 17.7g
Protein: 6.7g 

Drinks

When life gives you lemons, make Keto Lemonade!

Sweetened with stevia extract, Hip2Keto’s home-squeezed summer beverage is sure to keep you hydrated.

keto lemonade recipe - low carb lemonade recipe

Image Courtesy of Hip2Keto

Total Carbs: 2g
Fat: 0g
Protein: 0g

Desserts

In the spirit of all things family and fun, this is my own family dessert recipe! Courtesy of my dad, Rick Vlaha.

He’s been eating low carb for two years, and likes to experiment in the kitchen! For me, his Avo-Berry pudding is one of the many joys of visiting home.

It has only 4 ingredients and takes about 5 minutes to make!

Rick’s Avo-Choco or Avo-Berry Pudding

1 Small Avocado
½ cup half and half
1 cup berries (fresh or frozen) (Rick prefers blackberries)
1 scoop vanilla protein mix

(Optional: Rick uses Bulletproof Collagen Protein)

Combine ingredients in a bowl and blend with an egg-beater.

Substitute no-sugar-added cocoa powder and stevia instead of fruit for Avo-Chocolate Pudding. 

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Grace Vlaha
Jun 28, 2019

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