15 Keto-Friendly 4th of July Recipes
Fireworks, freedom, and food—4th of July is the ultimate summer celebration. But if you’re on a keto diet, traditional BBQs and potlucks can feel like a minefield of hidden carbs.
That’s why I’ve put together a list of festive, keto-approved recipes that keep the carbs low and the flavors high. Whether you’re hosting a backyard bash or heading to a picnic, these recipes are sure to satisfy your cravings without knocking you out of ketosis.
1. Grilled Garlic Herb Chicken Thighs
Description:
Tender, juicy, and marinated in a garlicky herb blend, these chicken thighs are the ultimate keto protein-packed main dish.
Ingredients:
- 6 boneless, skinless chicken thighs
- 3 tbsp olive oil
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Combine all marinade ingredients in a bowl. Add chicken and marinate for at least 1 hour.
- Grill over medium-high heat for 6–7 minutes per side or until cooked through.
- Rest before slicing. Serve with fresh herbs on top.
2. Bacon-Wrapped Asparagus Bundles
Description:
Crispy bacon wrapped around tender asparagus stalks—easy, elegant, and totally keto. A great side or appetizer.
Ingredients:
- 1 bunch asparagus, trimmed
- 8 slices bacon
- Olive oil spray
- Garlic powder, salt, pepper
Instructions:
- Group 3–4 asparagus spears together and wrap with one slice of bacon.
- Place on a baking sheet, spray with olive oil, and season.
- Bake at 400°F for 20–25 minutes or until bacon is crispy.
3. Avocado Deviled Eggs
Description:
Creamy and nutrient-packed, these deviled eggs use avocado instead of mayo—giving you healthy fats and major flavor.
Ingredients:
- 6 hard-boiled eggs
- 1 ripe avocado
- 1 tsp lime juice
- 1/2 tsp garlic powder
- Salt and pepper
- Paprika for garnish
Instructions:
- Halve eggs and remove yolks into a bowl.
- Mash yolks with avocado, lime juice, garlic powder, salt, and pepper.
- Spoon into egg whites and sprinkle with paprika. Chill before serving.
4. Keto Cheeseburger Lettuce Cups
Description:
All the taste of a cheeseburger—none of the bun. These lettuce cups are loaded with juicy beef, cheese, and toppings.
Ingredients:
- 1 lb ground beef
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- Salt and pepper
- 1/2 cup shredded cheddar cheese
- 6 large romaine or butter lettuce leaves
- Pickles, mustard, keto ketchup for garnish
Instructions:
- Brown ground beef in a skillet with seasonings. Drain excess fat.
- Stir in cheese until melted.
- Spoon into lettuce leaves and top with pickles and sauces.
5. Cauliflower “Potato” Salad (Keto Version)
Description:
A BBQ staple turned keto! This salad swaps potatoes for cauliflower, keeping the creamy, tangy flavor without the carbs.
Ingredients:
- 1 head cauliflower, chopped
- 1/2 cup mayo
- 1 tbsp mustard
- 2 boiled eggs, chopped
- 1/4 cup chopped celery
- Salt, pepper, paprika
Instructions:
- Steam cauliflower until fork-tender, then cool completely.
- Mix with mayo, mustard, eggs, celery, and seasoning.
- Chill before serving and sprinkle with paprika.
6. Keto BBQ Pulled Pork Lettuce Wraps
Description:
Slow-cooked, juicy pulled pork smothered in sugar-free BBQ sauce, served in crunchy lettuce leaves—it’s finger-licking good and totally keto.
Ingredients:
- 2 lbs pork shoulder
- 1/2 cup sugar-free BBQ sauce
- Salt, pepper, smoked paprika
- Romaine or butter lettuce for serving
Instructions:
- Season pork and cook in a slow cooker on low for 8 hours.
- Shred and mix with BBQ sauce.
- Serve in lettuce wraps with optional pickled onions or jalapeños.
7. Grilled Halloumi & Zucchini Skewers
Description:
Halloumi cheese doesn’t melt—making it perfect for the grill. These veggie-packed skewers are savory, smoky, and perfectly low-carb.
Ingredients:
- 1 block Halloumi cheese, cubed
- 1 zucchini, sliced
- 1 red bell pepper, chopped
- 2 tbsp olive oil
- Salt, pepper, oregano
- Skewers
Instructions:
- Toss cheese and veggies in olive oil and seasoning.
- Thread onto skewers.
- Grill for 8–10 minutes, turning occasionally, until golden.
8. Keto Buffalo Chicken Dip
Description:
Creamy, cheesy, and just the right amount of heat—this buffalo chicken dip is a party favorite and completely keto-approved.
Ingredients:
- 2 cups shredded cooked chicken
- 1/2 cup cream cheese
- 1/4 cup sour cream
- 1/4 cup buffalo hot sauce
- 1/2 cup shredded cheddar
- 1/4 cup chopped green onions
Instructions:
- Combine all ingredients in a baking dish and mix well.
- Bake at 375°F for 20 minutes until bubbly and golden on top.
- Garnish with green onions. Serve warm with celery sticks or cucumber rounds.
9. Low-Carb Patriotic Berry Parfaits
Description:
These red, white, and blue parfaits look indulgent but are packed with healthy fats and minimal sugar. A perfect keto-friendly dessert!
Ingredients:
- 1 cup full-fat Greek yogurt or whipped cream cheese
- 1/2 cup strawberries, sliced
- 1/2 cup blueberries
- Keto-friendly sweetener (like monk fruit or stevia)
- Optional: crushed almonds or coconut flakes
Instructions:
- Sweeten yogurt to taste with preferred sweetener.
- Layer yogurt, strawberries, and blueberries in small glasses.
- Top with almonds or coconut flakes if desired. Chill before serving.
10. Keto Jalapeño Poppers
Description:
Spicy, cheesy, and wrapped in bacon—these poppers are always the first to disappear at parties. Plus, they’re under 2g net carbs each!
Ingredients:
- 6 jalapeños, halved and deseeded
- 4 oz cream cheese
- 1/2 cup shredded cheddar
- 6 slices bacon, halved
Instructions:
- Fill jalapeño halves with cream cheese and cheddar.
- Wrap each with a half slice of bacon.
- Bake at 400°F for 20–25 minutes until bacon is crisp.
11. Keto Shrimp & Avocado Salad Cups
Description:
These chilled lettuce cups are fresh, creamy, and protein-packed. They’re easy to prep ahead and perfect for hot summer days.
Ingredients:
- 1/2 lb cooked shrimp, chopped
- 1 avocado, diced
- 2 tbsp lime juice
- 1 tbsp chopped cilantro
- Salt and pepper
- Romaine lettuce leaves
Instructions:
- Combine shrimp, avocado, lime juice, cilantro, salt, and pepper.
- Scoop into lettuce leaves to serve as individual salad cups.
- Chill for 30 minutes for enhanced flavor.
12. Keto Cauliflower Mac & Cheese
Description:
This low-carb take on mac & cheese is ultra-creamy, cheesy, and satisfying—without any pasta. You won’t miss a thing!
Ingredients:
- 1 head cauliflower, chopped into florets
- 1 cup shredded cheddar
- 1/4 cup cream cheese
- 1/4 cup heavy cream
- 1/2 tsp garlic powder
- Salt and pepper
Instructions:
- Steam cauliflower until fork-tender, then drain well.
- In a saucepan, heat cream cheese and heavy cream until smooth.
- Stir in cheddar, garlic powder, salt, and pepper.
- Combine with cauliflower and bake at 375°F for 10 minutes if desired.
13. Keto Strawberry Cream Popsicles
Description:
Cool off with these naturally sweet, sugar-free popsicles made with real strawberries and creamy coconut milk.
Ingredients:
- 1 cup strawberries
- 3/4 cup full-fat coconut milk
- 1–2 tbsp monk fruit sweetener
- 1/2 tsp vanilla extract
Instructions:
- Blend all ingredients until smooth.
- Pour into popsicle molds and freeze for 4–6 hours.
- Run molds under warm water to release and enjoy!
14. Keto Broccoli Bacon Salad
Description:
Crunchy, creamy, and full of flavor—this bacon-studded salad is a cookout classic turned keto-friendly.
Ingredients:
- 3 cups chopped raw broccoli
- 1/4 cup cooked bacon, crumbled
- 1/4 cup shredded cheddar cheese
- 3 tbsp mayonnaise
- 1 tbsp apple cider vinegar
- Salt and pepper
Instructions:
- Toss broccoli with bacon and cheddar in a bowl.
- In a small bowl, whisk together mayo, vinegar, salt, and pepper.
- Pour dressing over salad and mix well. Chill before serving.
15. Keto Strawberry Shortcake in a Jar
Description:
A layered keto dessert with almond flour shortcake, whipped cream, and fresh strawberries. Patriotic and perfectly portioned!
Ingredients:
- 1/2 cup almond flour
- 1 egg
- 1 tbsp melted butter
- 1 tbsp erythritol
- 1/2 tsp baking powder
- 1/2 cup sliced strawberries
- Whipped cream (sugar-free)
Instructions:
- Mix almond flour, egg, butter, sweetener, and baking powder. Microwave in a ramekin for 90 seconds.
- Let cool, then slice into cubes.
- Layer shortcake cubes, strawberries, and whipped cream in a jar. Chill and serve cold.
