Occasions / Grill season
Keto at a BBQ or cookout
The grill is keto’s natural habitat: burgers, steaks, chicken and sausages with smoke and salt. The carbs sit on the side table, in the buns, the potato salad and the sauce.
The game plan
- Head to the grill first and pick your protein.
- Skip the bun or bring lettuce leaves.
- Bring a side that you can eat plenty of, such as coleslaw with a sugar-free dressing or a big green salad.
- Use mustard, hot sauce and mayonnaise; go easy on ketchup and BBQ sauce.
- Cook to safe temperatures and keep food out of the sun.
Go for
- Burgers, steaks and chops
Zero carbs; add cheese and bacon. - Hot dogs and brats, no bun
Check for fillers; most are low in carbs. - Grilled chicken
Skip the sweet glaze; cook to 165°F (74°C). - Shrimp and vegetable skewers
Peppers, zucchini, mushrooms, onion. - Deviled eggs
A cookout classic. - Green salad and creamy coleslaw
Ask if the slaw dressing is sweet.
Pass on
- Buns and rolls
Ask for a lettuce wrap. - Potato salad and pasta salad
Starch in mayonnaise. - Baked beans and corn on the cob
Sugar and starch. - Watermelon by the wedge
Fine in a small piece; it adds up.
What to say
“Mine without the bun, please. I’ll take extra pickles.”
How to Eat Keto at Restaurants: A Cheat Sheet for 10 Cuisines
Pack this
- A dish you can eat (coleslaw, salad or a meat platter)
- Lettuce leaves for wraps
- An instant-read thermometer
Eating out instead?
Recipes for this occasion
Quick answers
What temperatures should grilled meat reach?
USDA minimums: chicken and turkey 165°F (74°C); burgers and other ground meat 160°F (71°C); steaks, chops and fish 145°F (63°C) with a 3-minute rest for steaks and chops. Use an instant-read thermometer in the thickest part.
How long can cookout food sit out?
No more than 2 hours, or 1 hour when it is above 90°F. Keep cold dishes on ice and hot food on the grill or in a warm cooler.
General guidance, not medical advice. See our health disclaimer.
The Keto Dress Code
Restaurants, weddings, holiday parties and the bar: the moments that test your plan, on one page.
Keto for real life
Dining out
What to order, what to skip and exactly what to say, from sushi to the sports bar.
Explore →85 drinksThe bar
Carbs in every cocktail, wine and beer, and how to order each one lower-carb.
Explore →30 swapsThe swap library
The best keto stand-ins for rice, pasta, bread, flour, sugar and more, with the carbs compared.
Explore →54 ingredientsHidden carbs
Maltodextrin, IMO, maltitol, “tapioca fiber”: what each label word means and how to count it.
Explore →