Keto & Low-Carb BBQ: Delicious Recipes Without the Guilt

BBQ and low-carb eating go together perfectly—most grilled meats are naturally keto-friendly. Here's how to enjoy a full BBQ spread while staying on track.

Naturally Low-Carb BBQ Foods

Zero-Carb Options

• Beef steaks
• Pork chops
• Lamb chops
• Chicken thighs (skin-on)
• Brisket
• Ribs (without sauce)
• Fish and seafood

Low-Carb Options (< 5g per serving)

• Chicken wings
• Sausages (check labels)
• Bacon-wrapped anything
• Grilled vegetables

Low-Carb BBQ Sauce

Traditional BBQ sauce is loaded with sugar. Try this keto version:

Ingredients:

• 1 cup tomato sauce (no sugar added)
• 2 tbsp apple cider vinegar
• 1 tbsp sugar-free ketchup
• 1 tbsp liquid smoke
• 1 tbsp Worcestershire sauce
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp smoked paprika
• 1/2 tsp cayenne
• Sweetener to taste (erythritol, monk fruit)

Net carbs: ~2g per 2 tbsp serving

Keto Dry Rub

Skip the sugar, keep the flavor:

Ingredients:

• 2 tbsp paprika
• 1 tbsp garlic powder
• 1 tbsp onion powder
• 1 tbsp cumin
• 1 tbsp chili powder
• 1 tsp black pepper
• 1 tsp salt
• 1/2 tsp cayenne

Low-Carb Side Dishes

1. Cauliflower "Potato" Salad

Replace potatoes with roasted cauliflower. Net carbs: ~4g per serving

2. Creamy Coleslaw (Keto)

Use mayo and a touch of apple cider vinegar—skip the sugar. Net carbs: ~3g per serving

3. Grilled Zucchini

Slice thick, season, grill. Net carbs: ~2g per serving

4. Bacon-Wrapped Asparagus

Wrap asparagus bundles in bacon, grill until crispy. Net carbs: ~2g per serving

5. Caprese Salad

Fresh mozzarella, tomatoes, basil, olive oil. Net carbs: ~4g per serving

6. Stuffed Mushrooms

Fill with cream cheese, bacon, and herbs. Net carbs: ~2g per serving

Bunless Burger Options

Lettuce Wraps

Butter lettuce or iceberg works great.

Portobello Bun

Grilled portobello caps as top and bottom.

Cheese Shell

Crispy cheese "buns" made from melted cheddar.

Carb Comparison

Keto-Friendly Proteins Ranked

Tips for Staying Low-Carb at BBQs

At Home

• Prep keto-friendly sauces in advance
• Have plenty of low-carb sides
• Skip the bread basket

As a Guest

• Eat before if unsure about options
• Bring a low-carb dish to share
• Focus on grilled meats and salads
• Skip sauces or ask what's in them

Sample Keto BBQ Menu

Appetizers:

• Bacon-wrapped jalapeño poppers
• Deviled eggs
• Vegetable crudités with ranch

Mains:

• Grilled ribeye steaks
• BBQ chicken thighs (sugar-free sauce)
• Smoked salmon

Sides:

• Cauliflower "potato" salad
• Grilled asparagus
• Keto coleslaw

Total meal net carbs: ~15g

Plan Your Low-Carb BBQ

Use BBQ Menu AI with the low-carb filter to generate complete keto-friendly menus!

---

What's your favorite low-carb BBQ dish? Share your recipes in the comments!