Grilling Strategies

5 Keto-Friendly Grilling Strategies

Author Ashley Martinez, MFN, RD, LD, NASM-CPT

Ready to amp up the way you eat this grilling season? Keto (the low carb, high fat diet) is here to stay, and it ties in perfectly with your favorite outdoor cooker. Morph into a true keto grill master with these five unique grilling strategies:

Foil Packets: Packing foil packets for the grill is an easy tactic that locks in flavor and aroma—and saves you time and cleanup. To prep, simply wrap up your food, roll the top and bottom edges and ensure each side is sealed. Place the foil packets on the grill and cook for about 10 to 15 minutes. Tempt your taste buds with some of these great combos:

  • Chicken Fajitas: 1 chicken breast, ½ cup bell peppers, ¼ cup onion, ½ lime and low-sodium fajita seasoning
  • Lemon-Garlic Salmon + Asparagus: 1 salmon filet, 1 garlic clove, ½ lemon, 1 tablespoon butter, 4 ounces asparagus and a pinch of salt and pepper

Grilled Cauliflower Nachos: From steaks to nachos, this customizable recipe keeps the net carbs low and the fiber high—an important component to the keto diet.

  • Slice cauliflower into 2”-thick “steak cuts.” Brush with oil and sprinkle with spices of your liking. Grill on each side 3 to 4 minutes or until grill marks are achieved. Remove from grill and let cool. Cut cauliflower into smaller pieces, resembling chips. Top with additional protein, vegetables, cheese and/or nuts.

Cloud Bread: Cloud bread continues to be a keto showstopper as it’s simply made with eggs, cheese and cream of tartar. Put a spin on the popular recipe by toasting the finished product right on the grill.

  • Preheat oven to 300°F and line a baking sheet with parchment paper. In two bowls, separate egg whites from yolks. Add cream of tartar and salt to egg whites, then using a hand mixer, beat for 2 to 3 minutes. Add cream cheese to egg yolks and, using a hand mixer, mix yolks and cream cheese until combined. Gently fold egg yolk mixture into egg whites. Divide into 8 to 10 mounds and arrange each on the prepared baking sheet. Bake 25 minutes, until golden. Sprinkle each with cheese and toast on the grill for 2 to 3 minutes.

Blended Burger: A cooking technique that combines chopped mushrooms with ground meat, the blended burger is a great way to optimize your vegetable consumption while also keeping total calories lower. Mushrooms provide umami taste and take on the flavor of the meat they’re paired with, making them the perfect vegetable for the blend. To switch things up, make meatballs and grill them for meatball subs.

Blistered Shishito Peppers: Trendy shishito peppers bring a deliciously hot kick to the table. Toss the peppers in olive oil, salt and pepper then place them in a pan on the grill. Grill, tossing peppers often, until their skin is slightly blistered. Pair them with a dipping sauce, blend them into a soup or turn them into a spicy dressing.

These tips can ensure you have a delicious grilling season…and continue your keto lifestyle.

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