Many meats are prepared with a dry rub containing sugar before grilling or smoking. Most barbecue sauces are high in sugar and are not suitable for a keto diet.Īs an example, the Rich & Sassy Dave's Original Recipe sauce from Famous Dave’s restaurant has a whopping 23g of carbs in just a two ounce (tiny!) serving! BBQ sauce is delish, no doubt about it, but you must decide if it’s worth the carbs.īest sauce strategies? Ask if your food can be prepared “naked,” or have sauce served on the side and use it sparingly, if at all. But there are two main sources of hidden carbs at BBQ restaurants:ĭry (or wet) rubs on meats before cooking. Obvious high carb culprits are breads, potatoes, desserts, and us keto women know all about avoiding. Where to find hidden carbs at a barbecue restaurant. Generally it’s good to choose healthy carbs, like roasted sweet potatoes, or high sugar fruits like bananas, but you can also treat yo’ self to junkier carbs… like a hunk of cornbread at the barbecue restaurant! If so, you may want to do a carb up.Ĭarb ups are a good strategy once you are fat adapted to enjoy carbs on occasion.
#Jack stack menu nutrition mac#
Have a carb up meal.ĭo you really, really want an ear of roasted corn-on-the-cob dripping in butter? Or the cheesy potato bake that is legendary at your local BBQ spot? Maybe the brisket mac & cheese is calling your name. But if you can’t stop at just a few bites, this strategy is not for you. If you can control yourself around carbs, it’s ok to plan a keto meal but have a few bites of a loaded baked potato, a spoonful of cheesy corn, or even a few nibbles of your friend’s carrot cake dessert.Ī few bites of delicious high carb foods shouldn’t throw you out of ketosis, and your daily macros may still be spot on. Eat a keto meal, but have a few bites of higher carb foods you really want. You know, like you do most of the time at home. This means you will eat a high fat, low carb, moderate protein meal. I always have a plan in mind before I set food inside a restaurant. Usually it’s not a complete surprise when we go out to eat, right? So there are really three ways to approach your meal. Go in with a plan: 3 ways to approach your keto barbecue restaurant meal. Keto “green light” foods - enjoy these at your BBQ restaurant! Keto “caution” foods - be sure these choices are low carb.
Keto “red light” foods - what not to eat.
#Jack stack menu nutrition how to#
How to find hidden sources of sugars and carbs at a barbecue restaurant. Three strategies you can use when dealing with any restaurant on a keto diet. Most BBQ restaurants have online menus so you can prepare in advance, check out the nutritional information (if provided) and go into the restaurant confident in your keto choices. A little sugar over a big ol’ hunk of meat, like a brisket or pork butt, is no big deal, but when a chicken leg is coated with a sugary rub, beware of carbs.īeware of obvious high carb choices like breads, buns, baked potatoes, French fries, potato salad, corn, baked beans, and mac & cheese. Many smoked or grilled meats are prepared with a rub, and white or brown sugar is often an key ingredient. Definitely use caution with barbecue sauces because most are high in sugar and carbs.
#Jack stack menu nutrition free#
Salads with protein, cheese, bacon and low carb veggies are a YES, and feel free to douse with blue cheese dressing, Ranch or Caesar. Safe side dishes are collard greens, green beans, and broccoli. The best keto BBQ choices are smoked or grilled meats, like brisket, steak, burgers, and pulled pork, without sauce. Have you ever wondered how to eat keto at a barbecue restaurant? In this post I’ll share what are the best (and worst) foods to eat at a BBQ restaurant, where to look for hidden carbs, and tips to make your night out keto friendly.
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