1
Adobe Stock
Low-Carb BBQ Sauce
With its tangy, smoky flavor, a good all-purpose barbeque sauce is essential to so many grilled foods. Commercially-prepared varieties can be heavy on sugar, according to the USDA, but making barbecue sauce from scratch is as simple as mixing up a few pantry staples. This keto-friendly version contains no added sugars.
contains Soy, Wheat, Fin fish
3.0 out of 2 reviews
SERVES
16
CALORIES PER SERVING
61
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
TOTAL TIME
5 min
Ingredients
1, 6-oz cans tomato paste
¼ cup extra-virgin olive oil
2 tbsp apple cider vinegar, preferably raw
2 tbsp Worcestershire sauce
2 tbsp less-sodium soy sauce
1 tsp liquid smoke
1 tbsp Dijon mustard
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
½ tsp chili powder
Directions
1 In a mixing bowl, whisk together all of the ingredients until completely smooth. Use immediately or store in an airtight container for up to 1 week.
Nutrition Facts
Amount per serving
Serving size2 tbsp
calories
61
total fat
3.4g
saturated fat
0.5g
protein
1g
carbohydrates
6g
fiber
1.6g
sugar
3.5g
added sugar
0.4g
sodium
145mg
TAGS:
Soy, Wheat, Fin fish, Diabetes-Friendly, Heart-Healthy, Mediterranean, Family-Friendly, Quick & Easy, Ketogenic Diet, Paleo Diet, Whole30 Diet
Rate recipe
Share recipe
2
iStock
Grilled Summer Veggies
Incorporating more low-carb veggies into your diet is a great way to get your fill of fiber while watching your carbohydrate intake, especially if you’re following a popular diet like keto. Grilling them adds lots of flavor in just a few minutes as the high heat caramelizes any natural sugars. Just keep in mind that even low-carb vegetables contain some carbohydrates, so keep an eye on portions to avoid overdoing it.
5.0 out of 2 reviews
SERVES
4
CALORIES PER SERVING
130
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
7 min
TOTAL TIME
17 min
Ingredients
1 small zucchini, sliced into rounds
1 summer squash, sliced into rounds
1 cup crimini mushrooms, stems removed and caps cleaned
2 bell peppers, any color, cut into large squares
1 small red onion, cut into large chunks
4 wooden skewers, soaked in water
3 tbsp extra-virgin olive oil
1 tsp kosher salt
½ tsp freshly-ground black pepper
Directions
1 Preheat grill to medium. Divide the vegetables evenly among four wooden skewers (soak the skewers in water before using to prevent them from burning).
2 In a small bowl, whisk together olive oil, salt, and pepper and brush the mixture evenly over all the skewers.
3 Grill until vegetables are tender and just beginning to brown, about 7 to 9 minutes, turning the skewers about halfway through.
Nutrition Facts
Amount per serving
Serving size1 skewer
calories
130
total fat
11g
saturated fat
1.5g
protein
2g
carbohydrates
8g
fiber
2.3g
sugar
4.8g
added sugar
0g
sodium
288mg
TAGS:
Mediterranean, Gluten-free, Vegetarian, Vegan, Anti-Inflammatory, Low-Carbohydrate, Quick & Easy, Side Dish, Ketogenic Diet, Paleo Diet, Whole30 Diet
Rate recipe
Share recipe
3
Brent Hofacker/Adobe Stock
Seared Tuna Steaks
Tuna steaks tend to hold up well on the grill, and are naturally rich in heart-healthy omega-3 fats, according to the National Institutes of Health, which helps prevent them from drying out on the high heat. Serve with your favorite low-carb veggies for a healthy and keto-friendly meal! Tuna may contain a small amount of mercury, but the U.S. Environmental Protection Agency lists it as a good choice. Enjoy one serving, the size of your palm, once per week to be cautious.
contains Fin fish
5.0 out of 1 reviews
SERVES
2
CALORIES PER SERVING
406
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
COOK TIME
4 min
TOTAL TIME
24 min
Ingredients
2 tuna steaks (about 5 ounces each)
¼ cup extra-virgin olive oil
1 lemon, juiced
2 cloves garlic, minced
1 tsp dried oregano
½ tsp kosher salt
½ tsp black pepper
1 tbsp black sesame seeds, for garnish (optional)
Directions
1 Preheat a grill to medium-high.
2 In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper.
3 Pat tuna steaks dry with a paper towel and place them in a shallow dish or resealable plastic bag. Pour the marinade over the steaks, making sure they are evenly coated. Marinate for about 15 to 30 minutes at room temperature or in the refrigerator for up to 1 hour.
4 Remove tuna steaks from marinade and place directly on the grill (discard marinade). Grill for about 2 to 3 minutes per side for medium-rare, or adjust the cooking time based on your desired level of doneness.
5 Transfer tuna steaks to a serving dish and let rest for a couple of minutes before serving.
Nutrition Facts
Amount per serving
Serving size1 tuna steak
calories
406
total fat
28g
saturated fat
4g
protein
25g
carbohydrates
3g
fiber
0.5g
sugar
0.7g
added sugar
0g
sodium
345mg
TAGS:
Fin fish, Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, High-Protein, Low-Carbohydrate, Anti-Inflammatory, Quick & Easy, Dinner, Ketogenic Diet, Paleo Diet, Whole30 Diet
Rate recipe
Share recipe
4
iStock
Keto Bacon-Wrapped Jalapeno Poppers
Spicy, salty, and creamy, jalapeño poppers make for the perfect keto-friendly appetizer or snack, and come together quickly on the grill. Jalapeños contain vitamins A and C, according to data from the United States Department of Agriculture, and like other spicy peppers, contain capsaicin, a compound that has been associated with a lower risk of death from cardiovascular disease.
contains Dairy
5.0 out of 1 reviews
SERVES
12
CALORIES PER SERVING
115
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
15 min
TOTAL TIME
25 min
Ingredients
4 ounces cream cheese, softened
½ cup shredded cheddar cheese
1 lime, juiced
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon paprika
¼ tsp kosher salt
¼ tsp freshly-ground black pepper
6 fresh jalapeño peppers, halved lengthwise, seeds and membranes removed (if you prefer more spice, leave some or all of the seeds intact)
6 slices of bacon, cut in half
Directions
1 Preheat a grill to medium-high and line the grates with aluminum foil.
2 In a mixing bowl, combine cream cheese, cheddar cheese, lime juice, garlic powder, onion powder, paprika, salt, and pepper. Stir well.
3 Using a spoon, fill each jalapeño with cream cheese mixture. Press filling firmly into each pepper.
4 Wrap one piece of bacon around each stuffed jalapeño. Secure with toothpicks to hold it in place, if needed.
5 Arrange the bacon-wrapped jalapenos on the foil ensuring they are evenly spaced. Close the cover and grill for about 15 to 20 minutes or until the bacon turns crispy and golden brown.
6 Once cooked, carefully remove the toothpicks from each jalapeno and let them cool for a few minutes before serving.
Nutrition Facts
Amount per serving
Serving size1 piece
calories
115
total fat
10.4g
saturated fat
4.7g
protein
4g
carbohydrates
2g
fiber
0.3g
sugar
0.9g
added sugar
0.1g
sodium
177mg
TAGS:
Dairy, Gluten-free, Low-Carbohydrate, Family-Friendly, Quick & Easy, Appetizer, Snack, Ketogenic Diet
Rate recipe
Share recipe
5
Joshua Resnick/Adobe Stock
Grilled Keto BBQ Ribs
Ribs are a quintessential barbecue food and lend themselves to the keto diet well given their naturally high fat content. Ribs are also surprisingly simple to prepare. Mixing together just a few common spices makes a flavor-packed and sugar-free dry rub that is sure to be a hit!
5.0 out of 1 reviews
SERVES
4
CALORIES PER SERVING
627
AUTHOR
Kelly Kennedy, RDN
PREP TIME
10 min
COOK TIME
20 min
TOTAL TIME
30 min
Ingredients
1 tbsp paprika
1 tbsp chili powder
1 tsp garlic powder
1 tsp onion powder
1 tsp kosher salt
1 tsp ground black pepper
1 tsp cayenne pepper (adjust to your spice preference)
1 tsp dried oregano
1 rack of pork ribs (about 2.5 lbs)
¼ cup extra-virgin olive oil, divided
Directions
1 Preheat a grill to medium and set it up for indirect cooking (cooking on a top rack or heating one half of the grill and leaving the other half off).
2 In a small bowl, combine spices, salt, and pepper.
3 Pat ribs dry with a paper towel and generously drizzle with 2 tablespoons of olive oil. Apply the dry rub to both sides of the ribs, pressing it into the meat to ensure it adheres well.
4 Place ribs on the grill bone-side down, away from direct heat. Close the grill lid and cook until the ribs reach an internal temperature of at least 145 degrees F, about 20 to 25 minutes. Allow ribs to cool slightly before cutting them into individual pieces. Drizzle with remaining 2 tablespoons of olive oil just before serving.
Nutrition Facts
Amount per serving
Serving size¼ rack
calories
627
total fat
42g
saturated fat
11.9g
protein
60g
carbohydrates
4g
fiber
1.7g
sugar
0.5g
added sugar
0g
sodium
619mg
TAGS:
Gluten-free, High-Protein, Low-Carbohydrate, Family-Friendly, Quick & Easy, Dinner, Ketogenic Diet, Paleo Diet, Whole30 Diet
Rate recipe
Share recipe
6
Getty Images
Honey Lime Grilled Salmon
Salmon is packed with omega-3 fatty acids, per data from the USDA. According to the Cleveland Clinic, omega-3s are essential fats,meaning the human body needs them to survivebut cannot produce them — we need to get them from our food. The Cleveland Clinic states that when you include more omega-3s in your diet, you'lldecrease inflammation, lower blood pressure, reduce cholesterol, and lower the risk of blood clots and artery-blocking plaques. That's all key to maintaining overall health!
contains Soy, Wheat, Fin fish
4.9 out of 14 reviews
SERVES
4
CALORIES PER SERVING
393
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
COOK TIME
10 min
TOTAL TIME
15 min
Ingredients
3 limes, divided (2 juiced, 1 cut into wedges)
2 tbsp extra-virgin olive oil
3 tbsp honey
3 tbsp low-sodium soy sauce
2 cloves garlic, minced
¼ tsp freshly ground black pepper
24 oz salmon fillets
Directions
1 In a glass baking dish, whisk together lime juice, oil, honey, soy sauce, garlic, and pepper. Add salmon fillets and toss to coat. Cover and marinate in the refrigerator for 30–60 minutes.
2 Lightly grease grill grate and preheat grill to medium-high. Place salmon on grill flesh-side down. Grill for 5–6 minutes, then carefully flip and cook for an additional 2–5 minutes (depending on thickness and desired doneness). Serve with lime wedge garnish.
Nutrition Facts
Amount per serving
Serving size6 oz
calories
393
total fat
25g
saturated fat
5.5g
protein
35g
carbohydrates
5g
fiber
0.1g
sugar
4.5g
added sugar
4.4g
sodium
245mg
Tips
A grill mat or cedar plank can also be used when grilling salmon or other fish to make it easier to flip in one piece.
To make this salmon keto-friendly, simply omit the honey!
TAGS:
Soy, Wheat, Fin fish, Anti-Inflammatory, Diabetes-Friendly, Dinner, Low-Carbohydrate, High-Protein, Mediterranean
Rate recipe
Share recipe
7
Anastasia Nurullina/iStock
Greek Lemon Chicken Kebabs With Tzatziki
Mix tzatziki sauce with your grilled chicken to add moisture and flavor. Tzatziki is made with a base of Greek yogurt, which adds an extra dose of protein and calcium to your meal. Calcium is essential for bone health, and yogurt is a top dietary source of calcium, according to the National Institutes of Health (NIH). Add a tomato, cucumber, and red onion salad, for a complete meal.
contains Dairy
4.0 out of 298 reviews
SERVES
4
CALORIES PER SERVING
294
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
COOK TIME
10 min
TOTAL TIME
55 min
Ingredients
1 lb chicken tenderloins, cut into 1" pieces
¼ cup extra-virgin olive oil, divided
1 fresh lemon, juiced, divided
3 cloves garlic (2 minced and 1 grated)
½ tsp ground cumin
¼ tsp ground turmeric
¾ tsp kosher salt, divided
¼ tsp freshly ground black pepper
1 cup plain, low-fat Greek yogurt
1 tbsp fresh dill, finely chopped
½ cup grated cucumber
Directions
1 To a large zip-close bag, add chicken, 3 tbspolive oil, all but 1 tbsp of lemon juice, minced garlic, cumin, turmeric, ½ tsp kosher salt, and pepper. Close bag and mix with your hands until chicken is evenly coated. Marinate in the refrigerator for at least 30 minutes.
2 In a mixing bowl, combine the remaining 1 tbsp of olive oil and 1 tbsp lemon juice, grated garlic, the remaining ¼ tsp kosher salt, yogurt, and dill. Stir to combine.
3 Place cucumber in a clean kitchen towel or several paper towels and squeezetightly to remove any excess moisture. Gently stir it into yogurt mixture. Set tzatziki sauce aside until serving.
4 Generously oil the grill and preheat it to medium.
5 Evenly divide chicken pieces among 4 skewers. Grill until chicken reaches an internal temperature of 165 degrees F, about 10–15 minutes, turning halfway through. Serve with tzatziki sauce.
Nutrition Facts
Amount per serving
calories
294
total fat
16g
saturated fat
2.6g
protein
32g
carbohydrates
5g
fiber
0.3g
sugar
2.7g
added sugar
0g
sodium
307mg
Tips
To make these kebabs keto-friendly, use whole-fat yogurt and drizzle the kebabs with extra-virgin olive oil before serving.
To make these kebabs keto-friendly, use whole-fat yogurt and drizzle the kebabs with extra-virgin olive oil before serving.
TAGS:
Dairy, Diabetes-Friendly, Gluten-free, Heart-Healthy, Mediterranean, Low-Carbohydrate, High-Protein, Dinner
Rate recipe
Share recipe
8
Getty Images
Garlic Lime Shrimp Kebabs
Lots of people are afraid to try seafood on the grill, but kebabs are the ideal way, because you won’t risk anything slipping down between the grates. Shrimp is an excellent source of lean protein, according to the USDA, and delivers the all-important omega-3s that most Americans don’t get enough of. Plus, it cooks quickly, so it’s a great fast meal when you’re in a hurry.
contains Shellfish
5.0 out of 11 reviews
SERVES
6
CALORIES PER SERVING
137
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
COOK TIME
5 min
TOTAL TIME
10 min
Ingredients
3 cloves garlic, minced
2 fresh limes, juiced
3 tbsp extra-virgin olive oil
½ tsp ground cumin
¼ tsp ground paprika
½ tsp kosher salt
¼ tsp freshly ground black pepper
1½ lb raw jumbo shrimp, peeled and deveined
Directions
1 In a plastic bag, combine garlic, lime juice, olive oil, cumin, paprika, salt, and pepper.
2 Divide shrimp evenly among 6 skewers. Add shrimp skewers to the plastic bag and marinate in the refrigerator for 30 minutes.
3 Lightly oil grill and preheatto medium.
4 Grill shrimp, with grill covered, and cook until opaque, about 2 minutes per side.
Nutrition Facts
Amount per serving
Serving size1 skewer
calories
137
total fat
7g
saturated fat
0.9g
protein
16g
carbohydrates
2g
fiber
0.2g
sugar
0.3g
added sugar
0g
sodium
591mg
Tips
To make these shrimp keto-friendly, serve them atop a sliced avocado.
To make these shrimp keto-friendly, serve them atop a sliced avocado.
TAGS:
Shellfish, Gluten-free, Diabetes-Friendly, Dinner, Heart-Healthy, Low-Carbohydrate, Mediterranean, Quick & Easy, Paleo Diet, Whole30 Diet
Rate recipe
Share recipe
9
Nadine Greeff/Stocksy
Asparagus Salad With Grilled Salmon
This salad is a great way to use up leftovers, and the mustard vinaigrette works with pretty much any lean protein or combination of spring veggies. You get a double shot of satiating protein from the egg andsalmon, and the fish also adds a dose of heart-healthy omega-3 fats to your plate, according to theAmerican Heart Association. Salmon from a can or pouch will work just as well as freshand delivers similar nutritional benefits without any of the fuss.
contains Eggs, Fin fish
4.5 out of 2 reviews
SERVES
2
CALORIES PER SERVING
331
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
4 cups mixed greens
1 bunch asparagus, tough ends trimmed, sliced in half, steamed
¼ cup fresh peas, steamed
6 oz salmon, grilled
1 soft- or hard-boiled egg
2 tbsp fresh chives, chopped
2 tbsp white vinegar
2 tbsp extra-virgin olive oil
1 tsp honey
1 tsp grainy mustard
¼ tsp kosher salt
1 pinch freshly ground black pepper
Directions
1 Divide salad greens between two serving plates. Top each with half the asparagus, peas, salmon, egg, and chives.
2 In a small bowl or covered jar, vigorously mix all vinaigrette ingredients. Drizzle over salad just before serving.
Nutrition Facts
Amount per serving
calories
331
total fat
20g
saturated fat
3.5g
protein
25g
carbohydrates
12g
fiber
4g
sugar
6.6g
added sugar
2.9g
sodium
303mg
Tips
To make this salad keto-friendly, leave out the honey and add drizzle each salad with an additional 1 tablespoon of extra-virgin olive oil, and replace the peas with extra leafy greens.
To make this salad keto-friendly, leave out the honey and add drizzle each salad with an additional 1 tablespoon of extra-virgin olive oil, and replace the peas with extra leafy greens.
TAGS:
Eggs, Fin fish, Anti-Inflammatory, Diabetes-Friendly, Heart-Healthy, Mediterranean, Lunch, Quick & Easy
Rate recipe
Share recipe
10
Cameron Whitman/Stocksy
Grilled Jalapeño Lime Chicken
Cooking outside on the grill is a great way to enjoy a homemade meal on a hot summer’s night. And who doesn’t love grilled chicken? Unfortunately, store-bought marinades can often have loads of sodium. Take teriyaki sauce, for example, which contains a whopping 260 milligrams (mg) sodium per tablespoon, according to the USDA! Sodium can add up quickly, leading to higher blood pressure in the long term — a serious concern for those at risk of heart disease, per the Harvard T.H. Chan School of Public Health. But this marinade is made with fresh ingredients and gets the majority of its flavor from the herbs, garlic, and jalapeños rather than salt.
5.0 out of 5 reviews
SERVES
4
CALORIES PER SERVING
220
AUTHOR
Kelly Kennedy, RDN
REVIEWED BY
Lynn Grieger, RDN, CDCES
PREP TIME
5 min
COOK TIME
12 min
TOTAL TIME
47 min
Ingredients
2 tbsp extra-virgin olive oil
1 lime, zested and juiced
1½ tsp ground cumin
¼ tsp freshly ground black pepper
¼ tsp kosher salt
2 cloves garlic, minced
2 fresh jalapeños, divided (1 seeded and minced, 1 sliced into rounds)
1¼ pounds boneless, skinless chicken breasts
Directions
1 In a large zip-top bag or deep baking dish, place olive oil, lime zest and juice, cumin, black pepper, salt, garlic, and minced jalapeños. Stir to evenly combine ingredients.
2 Add chicken breasts and toss gently in marinade. Place marinated chicken in the refrigerator for at least 30 minutes and up to 12 hours, tossing occasionally to coat chicken.
3 Lightly grease grill grates. Preheat grill to medium high. Place chicken on grill and cook until it starts to brown, about 6 minutes. Flip chicken and cook until the internal temperature registers as 165 degrees F, about 6 minutes more.
Nutrition Facts
Amount per serving
calories
220
total fat
9g
saturated fat
0.9g
protein
33g
carbohydrates
2g
fiber
0.5g
sugar
0.5g
added sugar
0g
sodium
166mg
Tips
To make this chicken keto-friendly, serve it with a guacamole dipping sauce.
To make this chicken keto-friendly, serve it with a guacamole dipping sauce.
TAGS:
Diabetes-Friendly, Dinner, Heart-Healthy, Gluten-free, Low-Carbohydrate, High-Protein, Paleo Diet, Whole30 Diet