Who doesn’t enjoy having their friends over for a cook out on a long weekend, or sitting down to a big plate of barbecue after a hard day’s work?
Barbecuing is a national pastime enjoyed by millions, but given that most barbecue sauces are rich in sugar, and most traditional sides go heavy on the carbs, it typically isn’t one that people on the low-carb keto diet can indulge. Or is it?
While keto eaters do need to be careful about what kind of barbecue they eat, here are two classic ways to make delicious, keto-friendly barbecue at home.
1. Grass Fed Keto Burgers
The burger has always been a barbecue staple, and with this recipe, you can enjoy it with messing up your macros! Use grass fed beef for keto from a local producer for best results.
- 1 small onion, grated
- 1½ pound grass-fed ground beef
- 1¼ teaspoon salt
- 1 teaspoon ground black pepper
- 1 tablespoon butter.
Combine the ingredients in a bowl, and shape into patties. Fire up your grill, and cook over medium high heat for four to six minutes per side (avoid flipping more than once, and don’t press the spatula down to release juices).
- 3 egg whites
- 1 egg
- ¼ cup boiling hot water
- ¼ cup / 25g almond flour
- ¼ cup / 25g coconut flour
- 1 tbsp psyllium husk powder
- 1 tsp baking powder
- sesame seeds, for sprinkling
Combine ingredients in a mixing bowl, and then blend in a food processor until smooth. Let sit for two minutes, then separate into four equal portions and form buns.
Place buns on a greased baking tray, and sprinkle with sesame seeds. Bake at 350 degrees for twenty-five minutes, or until golden brown.
2. Keto Smoked Brisket
Many of the most popular barbecue recipes get a lot of their flavour from rich sauces that usual contain a lot of carbs.
One of the great things about smoked brisket is that it making a perfectly keto-friendly option is easy. All you need is a whole trimmed brisket, a delicious low-carb rub, and a good smoker!
- 10-pound brisket with the cap on
- 2 tbsp. kosher salt
- 1/2 tbsp. chili powder
- 1/2 tbsp. black pepper
- 1/2 tbsp. ground cumin
- 1/2 tbsp. ground coriander
- 1/2 tbsp. garlic powder
- 1/2 tbsp. onion powder
- 1/2 tbsp. smoked paprika
- 1/2 tbsp. sumac
Combine the spices in a bowl, and apply to the brisket. When the entire brisket is covered, wrap it in butcher paper and refrigerate.
Heat your smoker up to 225 degrees, and add some hickory chips. Place the brisket on the rack fat-side up, and let smoke for at least six hours, or until the internal temperature reaches 180 degrees.
When finished cooking, remove the brisket from the smoker and let sit for at least half an hour before carving, to let the juices redistribute.
Carve against the grain, and serve with your favourite sides or salads, or on a keto bun as a brisket sandwich.
Just because you are embracing the keto diet, doesn’t mean you have to go without barbecue favourites like burgers and brisket. There are lots of amazing brisket recipes you can try out that won’t leave you feeling like you’re missing out by going keto.
With so many keto-friendly substitutions available, you can head to the next cook out confident that you’ll be able to share delicious food with keto and non-keto eaters alike.