You absolutely can include your favorites from appetizers to potato salad to grilled meats and barbeque sauce.

Here’s our Keto Cookout Menu and Keto Tips.

Keto Cookout Menu & Keto Tips

1. Appetizers

There are many great choices for keto appetizers. Most times, you can keep them low-carb if you use vegetables and healthy fats.

For a unique grilled appetizer, try:

Shishito Peppers – Simply toss 2 cups shishito peppers with 2 tablespoons olive oil. Place peppers on a cast-iron skillet on the grill grate or the grill’s side burner (if available) over medium-high heat. Blister, moving around with tongs. Season peppers with 2 additional tablespoons olive oil, 1/2 teaspoon coarse salt, and 1/2 teaspoon fresh pepper before serving as an appetizer or side dish.

This dish serves 4 and has only 1 gram net carb per serving.

2. Main Dishes

When grilling, it’s easy to stay in the Keto Zone with grilled meat and healthy fats. But, beware of seasoning and sauces. Here are a few great options:

Beef: Keto Zone Bacon Burgers. Who can resist a bacon burger, served with crunchy lettuce, at a cookout? This bacon burger only contains 2.5 grams of net carbs and is a staple of a summer grilled dinner.

Chicken: Or, for a non-red meat option, try our Grilled Chipotle Garlic Drumsticks. With only 3 grams net carbs per serving, they deliver big-time nutrition with spices and protein.

Seafood: Want to grill salmon? Great! Salmon delivers potent, anti-inflammatory omega-3 fats, protein, and more. In fact, each 3-ounce serving contains 273 mg EPA and 948 mg DHA (1). Try our Keto Zone Grilled Cedar Plank Salmon for a delicious main dish!

Meatless Main Dish Option: Try  Grilled Portabella Mushrooms with Mozzarella for any plant-based keto eaters. This main dish is delicious and nutritious and contains only 2 grams of net carbs.

Tip: Whatever main dish you choose, just keep these tips in mind to keep it in the Keto Zone:

• Watch out for seasonings, rubs, marinades, and sauces. Some are great, such as those that simply use butter, olive oil, lemon juice, salt, and pepper. Others contain a big dose of sugar, so it’s important to look at recipes and nutrition labels to avoid high-carbohydrate marinades or rubs with sugar.
• If you want BBQ Sauce, try this delicious Keto Zone BBQ Sauce recipe.

3. Vegetables and Sides

Sides and vegetables can be highly nutritious and keto-friendly as long as you avoid starchy ones. Here’s how to enjoy them in the Keto Zone:

“Potato” Salad – You won’t miss out on potato salad with our Keto Zone Cauliflower Salad. In fact, it goes beyond potatoes and delivers fiber, detox nutrients, and antioxidants.

Or, grill up some veggies! Simply prepare vegetables by cutting an eggplant, zucchini, yellow squash, onion, and bell pepper into long strips. Make sure any ends are cut off as well. Then, trim 1 bunch thick asparagus. Toss all with 2 tablespoons olive oil, 1 teaspoon sea salt, and 1-2 teaspoons freshly ground black pepper. Next, place vegetables on the grill. Grill with the lid closed until tender and lightly charred all over, about 5-7 minutes. Dress with additional 2 tablespoons olive oil and serve. Just 4 grams net carbs.

4. Keto Zone Cookout Drinks

What would a cookout be, without wonderful refreshing drinks? You can still enjoy lemonade, sweet tea, or a mix of both.

First, whip up our Keto Zone Sweet Tea. Whether you use black or green tea, you’ll get amazing nutrients that support brain health, heart health, healthy weights, and more (2).

Next, try our delicious Keto Zone Lemonade. The lemon juice used in it is high in Vitamin C, a powerful antioxidant for human health.

5. Keto Zone Cookout Dessert

As long as you use keto-friendly sweeteners and flours, you can have your cookout cake and eat it too.

Make this Keto Zone Cheesecake ahead of time and top it with just a few of your favorite berries!

Bottom Line

You don’t need to skip the cookouts when you’re in the Keto Zone, just use our Keto Cookout Menu and Tips!

And, if you’d like more tips, recipes, and help with Keto Zone, try our FREE Keto Zone 21-Day-Challenge today!

The post Keto Cookout Menu and Keto Tips appeared first on Keto Zone® | Dr. Don Colbert, MD.

So do we, that’s why we are so excited to share this delicious keto BBQ chicken recipe.

This quick and simple recipe gives you all the flavor and sensation of barbecue without ever turning on the grill!

These oven baked BBQ chicken drumsticks are crispy and flavorful, especially when coated with our homemade BBQ sauce!

Most BBQ sauces are loaded with sugar and preservatives. But this recipe walks you through a simple homemade BBQ sauce recipe that uses organic ingredients and keto-friendly sweetener.

So enjoy your Summer in the Keto Zone with these tasty keto BBQ drumsticks!

Ingredients

2 pounds (5-6) free-range/organic chicken drumsticks
2 tablespoons avocado oil
¼ cup fresh cilantro, chopped

For the BBQ Sauce:
¼ cup apple cider vinegar
½ cup chicken bone broth
1 tablespoon lemon juice
2 tablespoons coconut aminos
4 tablespoons keto-friendly sweetener
¼ cup paprika
2 tablespoons ground black pepper
1 tablespoon sea salt
½ tablespoon cayenne powder
½ tablespoon garlic powder
½ tablespoon mustard powder
½ tablespoon cumin powder

*Always use organic ingredients when possible

Instructions

1. Preheat the oven to 425 F.
2. Lightly coat drumsticks in avocado oil
3. Arrange drumsticks on a baking pan.
4. Bake drumsticks until crispy, about 55 minutes.
5. While drumsticks are cooking, heat a sauce pan over medium heat.
6. Combine sauce ingredients in the pan.
7. Stir until sauce begins to simmer.
8. Turn heat down to low and cover.
9. Allow sauce to cook, stirring occasionally.
10. Once the sauce cooks down to desired consistency, remove from heat and allow to cool.
11. When cooked thoroughly, remove chicken from the oven.
12. Plate chicken with a garnish of chopped cilantro and a side of BBQ sauce for dipping.
13. Enjoy!

Serving Size: 2 drumsticks

Nutrition Facts

Per serving

Calories: 251

Total Fat: 15 g

Total Carbohydrates: 2 g

Net Carbs: 2 g

Protein: 24 g

How did your BBQ chicken turn out? Let us know in the comments below!

Recipe adapted from gwens-nest.com

More Keto Recipes From Drcolbert.com                                                                                                                            Find Out More About Dr.Colbert’s Health Services

The post Keto BBQ Chicken Drumsticks appeared first on Keto Zone® | Dr. Don Colbert, MD.