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Celebrate Independence Day with Grilling – Healthy Keto Menu

Independence Day is a wonderful time to express gratitude for our nation, get together with family and friends, and enjoy a cookout. This is especially true if it’s a healthy keto menu.

If you’re new around here, you may be worried that you can’t enjoy all your favorites while staying in the Keto Zone. Never fear, we’ve got a healthy keto menu and keto tips to help.

What’s more, we’ve included patriotic options in red, white, and blue. This menu goes beyond boring hot dogs and sodas that drag down your health. Here’s our Health Keto Menu for Independence Day!

Healthy Keto Menu for Independence Day


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.

Patriotic Salad – Want to enjoy a healthy keto dish that also looks festive? Try our tomato, mozzerella, basil, and blueberry salad! Simply slice 6 small tomatoes and 1 pound fresh mozzarella into discs. Arrange on a large platter (if you can find a white one, that’s perfect!). Add 10 to 15 basil leaves and 1 cup blueberries. Drizzle with 3 tablespoon extra virgin olive oil and 2 tablespoons balsamic vinegar. Sprinkle with salt and pepper to taste. Serve at room temperature.


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.


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.


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

In fact, here’s our awesome Keto Zone Arnold Palmer! You can use black, green tea, or white tea, and you’ll get amazing nutrients that support brain health, heart health, healthy weights, and more (2).

Want to make it look perfect for Independence Day? Add frozen strawberries and blueberries! You’ll add nutrients, delicious flavor, and beautiful splash of patriotic color.


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 a mix of strawberries, raspberries, blackberries, and blueberries. Beautifully red, white, and blue with nutrients and very few grams of sugars or carbohydrates!


You don’t need to skip celebrations, festive cookouts, or barbeques when you’re in the Keto Zone. In fact ,you can take the flavors to the next level, show off your patriotic pride, and enjoy time together!



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