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How to Make it Through a Summer BBQ on Keto


It’s summertime, and that means the grill is open for business! Everyone is rushing to have people over for BBQ’s and a good time. While this is no doubt a fun experience, sometimes you may find it hard to navigate with some dietary changes you’ve made. Let’s take the ketogenic diet for example. Keto has some rules to follow when it comes to actually seeing the desired changes. You consume little to no carbohydrates, while eating primarily fats and protein. It’s a great way to lose those extra pounds, but it can be restrictive when compared to the traditional BBQ menu.

So, we’re going to give you some tips for navigating that BBQ. Yes, you can still go and have tons of fun, you’ll just need to approach it a little differently!

Stick to Simple Rules

When it comes to keto, the rules are simple. All you need to do is stick to higher protein, higher fat foods. Stay away from some of the carbohydrates and you’ll be golden. Now, using this at a social gathering or BBQ can be super simple. Check out what they’re making to eat, and you’ll surely be able to find something that fits under this umbrella.

With the grill going, there’s bound to be some sort of protein source available. You can find things like burgers, hotdogs, steaks, and even chicken going at any given time. All you need to do is eat them without the bread. These are perfect options for that keto lifestyle. You may also be able to find some really good grilled or fresh veggies. Vegetables are a great keto food as they contain little to no carbs and tons of fiber.

There’s sure to be something sweet at the BBQ as well, and these are some of the things you’ll need to pass on. They’re full of sugar that can knock you out of rhythm with keto. Now, as a way of hitting that sweet tooth, you could opt out for some fruit. While fruit does have sugar, it’s a little different from added sugar. This may not be enough to pull you out of ketosis, so long as you’re paying attention to how much you have.

Watch Your Fluids

This is where you may struggle a bit. It’s a social setting and this means drinks and cocktails. However, those aren’t the best for someone on a ketogenic eating arrangement. This is due to all of the sugars that are added as mixers or ingredients. Now, this doesn’t mean you need to skip out on a good time. You just need to have an option that is low in sugar. This could mean using a zero-sugar mixer, keeping it “neat” or straight, or drinking in a very small moderation. Being mindful of what and how much you consume is crucial for still enjoying yourself while keeping things healthy.


There are always options that will allow you to have fun no matter what. It may look a little different from everyone else, but it’s what you need to do for you. Stick to your plan and learn to navigate social settings like a BBQ. Eating better for you doesn’t mean you have to give up everything.

Make sure that you prioritize high protein, high fat foods while watching out for added sugars. Pick the things that work for you and your simple rules. In addition, choose a drink that is low in sugar but still allows for a good time.

You do what you need to do with confidence, and you’ll be happy you went!