The Best 50 High-Protein/Low-Carb/Sugar Free Southern Game Day Recipes

Nothing says Saturday like a table full of Southern favorites, but you don’t have to load up on carbs and sugar to make it feel like a real tailgate. This list rounds up 50 High-Protein/Low-Carb/Sugar Free Southern Game Day Recipes that still taste like the classics.

You’ll find the recipes grouped by dips, appetizers, mains, sides, and desserts, so it’s easy to build a full spread. Each one uses simple swaps that keep things filling and crowd-friendly, even for picky eaters.

Macros are estimates and can change by brand and portion size. And “sugar-free” here means no added sugar, with sugar-free sweeteners used only when they’re truly needed.

Across the list, you’ll see a few repeat pantry heroes: almond flour, crushed pork rinds, cauliflower, Greek yogurt, sugar-free ketchup and BBQ sauce, plus allulose or erythritol for desserts and sauces. Grab your slow cooker, heat up the oven, and let’s get the snack table ready.

young-couple-preparing-southern-superbowl-feast-4905ff7b - Keto Sugar Free

Essential dips and spreads (10 recipes)

A good dip table does two jobs at once. It keeps people snacking between big plays, and it makes the whole spread feel generous without a ton of extra cooking. These Southern-style dips and spreads stick to high-protein, low-carb, no-added-sugar basics, using smart swaps like Greek yogurt, lighter cream cheese, and plenty of meat or cheese for staying power.

For dipping, think crisp and crunchy without the chips: celery sticks, cucumber rounds, bell pepper strips, broccoli florets, and pork rinds all hold up well and keep carbs low.

Pimento Cheese (classic or with bacon)

This one tastes like the South in a bowl, but the texture stays lighter thanks to Greek yogurt (or light cream cheese). Sharp cheddar brings the bite, pimentos bring the color, and you control the heat. Serve it cold for a classic spread, or let it sit at room temp for 10 minutes so it scoops like a dream.

Serving size: 8 servings (about 1/4 cup each)

Ingredients

2 cups sharp cheddar cheese, freshly shredded (8 oz)
4 oz light cream cheese, softened
1/2 cup plain nonfat Greek yogurt
1/4 cup mayonnaise
1 (4 oz) jar diced pimentos, drained well
1 tsp apple cider vinegar
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp smoked paprika
1/4 tsp kosher salt
1/4 tsp black pepper
4 slices bacon, cooked and crumbled (optional)
1 tbsp sliced green onion (optional)

Directions

Add the softened cream cheese, Greek yogurt, mayonnaise, and apple cider vinegar to a medium bowl.
Stir until smooth and creamy.
Fold in the shredded cheddar and drained pimentos.
Season with garlic powder, onion powder, smoked paprika, salt, and pepper.
Stir in crumbled bacon and green onion if using.
Cover and chill for 30 minutes for the best flavor and thicker texture.

Serving suggestions

Spoon onto celery sticks, cucumber rounds, or bell pepper strips.
For extra crunch, pile it on pork rinds like a loaded chip.

Estimated macros per serving (1/8 recipe, without bacon)

Calories: 165
Protein: 11 g
Net carbs: 2 g
Fat: 12 g

cozy-rustic-super-bowl-southern-kitchen-feast-d0d6a3db - Keto Sugar Free

Warm Spinach and Sweet Onion Dip with Country Ham

Warm spinach dip is already a crowd-pleaser, and chopped country ham turns it into something you can call “real food” instead of just a snack. The base is mostly cream cheese and Greek yogurt, so it bakes up creamy without feeling heavy. Keep the ham in small dice so you get a little in every bite.

Serving size: 10 servings (about 1/3 cup each)

Ingredients

10 oz frozen chopped spinach, thawed
1/2 cup sweet onion, finely diced
8 oz light cream cheese, softened
1 cup plain nonfat Greek yogurt
1/2 cup grated Parmesan cheese
1 cup shredded part-skim mozzarella (4 oz)
1 cup chopped country ham (about 5 oz)
1 tsp garlic powder
1/2 tsp black pepper
1/4 tsp kosher salt (ham is salty, adjust to taste)
2 tbsp chopped fresh parsley (optional)

Directions (oven method)

Heat oven to 375°F.
Squeeze spinach very dry using clean hands or a towel.
In a bowl, mix cream cheese and Greek yogurt until mostly smooth.
Stir in onion, spinach, Parmesan, mozzarella, ham, garlic powder, pepper, and salt.
Spread into an 8-inch baking dish.
Bake for 20 to 25 minutes, until bubbling at the edges and hot in the center.
Rest 5 minutes, then serve warm.

Directions (skillet method)

Heat a large skillet over medium-low heat.
Add the mixed dip to the skillet and stir often for 8 to 10 minutes.
Cook until hot throughout and the cheese fully melts.

Make-ahead tip

Mix everything up to 24 hours ahead, cover, and refrigerate. Bake when guests arrive.

Estimated macros per serving

Calories: 145
Protein: 12 g
Net carbs: 3 g
Fat: 8 g

Buffalo Chicken Dip

This is the one people hover over. Using shredded chicken breast keeps it protein-forward, and reduced-fat dairy still gives you that creamy, spicy “scoop another bite” texture. If you like it extra tangy, add more hot sauce at the end and stir.

Serving size: 10 servings (about 1/3 cup each)

Ingredients

2 cups cooked chicken breast, shredded (about 12 oz)
8 oz light cream cheese, softened
3/4 cup plain nonfat Greek yogurt
1/2 cup hot sauce (Frank’s RedHot style)
1 tsp ranch seasoning mix (check for no added sugar)
1/2 tsp garlic powder
1 cup shredded reduced-fat cheddar (4 oz)
1/2 cup shredded part-skim mozzarella (2 oz)
2 tbsp chopped green onion (optional)

Directions (oven method)

Heat oven to 375°F.
In a bowl, stir cream cheese, Greek yogurt, hot sauce, ranch seasoning, and garlic powder until combined.
Fold in shredded chicken and half the cheeses.
Spread into an 8-inch baking dish.
Top with remaining cheeses.
Bake 20 minutes, until hot and bubbly.
Sprinkle green onion on top and serve.

Directions (slow cooker method)

Add cream cheese, Greek yogurt, hot sauce, ranch seasoning, garlic powder, chicken, and half the cheeses to a slow cooker.
Cook on LOW for 2 to 2 1/2 hours, stirring every 30 minutes.
Stir in remaining cheese until melted, then switch to WARM.

Estimated macros per serving

Calories: 170
Protein: 18 g
Net carbs: 2 g
Fat: 9 g

cozy-rustic-southern-superbowl-kitchen-winter-feast-23a75d0a - Keto Sugar Free

Beer Cheese Fondue (low-carb)

Beer cheese feels like a stadium snack, but most versions get thickened with flour and served with pretzels. This one stays low-carb and sugar-free, and you can choose your path: a low-carb beer, or chicken broth with a splash of apple cider vinegar for that same tang. Xanthan gum helps it stay silky if you want a true “fondue” dip.

Serving size: 8 servings (about 1/3 cup each)

Ingredients

1 cup low-carb beer (or 1 cup chicken broth)
2 tsp apple cider vinegar (use if using broth, optional if using beer)
8 oz light cream cheese, cubed
2 cups sharp cheddar cheese, freshly shredded (8 oz)
1 tsp Dijon mustard (no added sugar)
1/2 tsp garlic powder
1/4 tsp smoked paprika
1/4 tsp black pepper
1/8 tsp xanthan gum (optional, for extra thickness)
1 tbsp chopped pickled jalapeños (optional)

Directions

Add beer (or broth) to a saucepan over medium heat and warm until steaming, do not boil.
Whisk in Dijon mustard, garlic powder, smoked paprika, and black pepper.
Add cream cheese and whisk until mostly melted.
Lower heat to low, then add cheddar in small handfuls, whisking until smooth after each addition.
If using broth, whisk in apple cider vinegar for tang.
If you want it thicker, sprinkle in xanthan gum and whisk for 30 seconds.
Serve hot, and keep warm on the lowest burner setting.

Dipper ideas

Broccoli florets (steam 2 minutes so they’re tender-crisp)
Smoked sausage slices (pan-sear for extra flavor)
Celery sticks for crunch

Estimated macros per serving

Calories: 230
Protein: 14 g
Net carbs: 3 g
Fat: 18 g

Corn and Jalapeno Dip (low-carb twist)

Corn dip is a Southern tailgate staple, but a full batch can push carbs fast. The fix is simple: use a smaller amount of corn for that sweet pop, then bulk the dip with riced cauliflower so you still get a big bowl for the table. You can keep it mild with drained jalapeños, or go hotter with fresh peppers and a pinch of cayenne.

Serving size: 10 servings (about 1/3 cup each)

Ingredients

1 cup corn kernels, drained well (canned or thawed frozen)
2 cups riced cauliflower (about 10 oz)
8 oz light cream cheese, softened
1 cup plain nonfat Greek yogurt
1 cup shredded reduced-fat cheddar (4 oz)
1/2 cup diced jalapeños, fresh or pickled (drained if pickled)
1/4 cup chopped green onion
1 tsp garlic powder
1/2 tsp cumin
1/4 tsp smoked paprika
1/2 tsp kosher salt
1/4 tsp black pepper

Directions

Heat oven to 375°F.
Microwave riced cauliflower for 3 minutes, then squeeze it dry.
In a bowl, mix cream cheese and Greek yogurt until smooth.
Stir in corn, cauliflower, cheddar, jalapeños, green onion, and seasonings.
Spread into a baking dish and bake 18 to 22 minutes, until hot and bubbly.
Cool 5 minutes before serving.

Heat control tips

For mild: use pickled jalapeños and start with 1/4 cup.
For hot: use fresh jalapeños, keep some seeds, and add 1/8 tsp cayenne.

Macro note

Corn adds carbs, but using only 1 cup in the whole dish keeps it reasonable for most low-carb plans.

Estimated macros per serving

Calories: 140
Protein: 10 g
Net carbs: 4 g
Fat: 8 g

Sausage and Cream Cheese Dip

This is the “two-ingredient miracle” that shows up at every Southern gathering for a reason. It’s rich, meaty, and easy. Use a leaner breakfast sausage if you want to keep fat in check, or go classic and just watch your portion. Rotel is optional, but it adds that tangy tomato-chile bite people love.

Serving size: 8 servings (about 1/3 cup each)

Ingredients

1 lb pork breakfast sausage
8 oz light cream cheese, cubed
1 (10 oz) can Rotel diced tomatoes and green chiles, drained well (optional)
1/2 tsp garlic powder (optional)
2 tbsp sliced green onion (optional)

Directions (stovetop)

Brown sausage in a skillet over medium heat for 8 to 10 minutes, breaking it up.
Drain excess grease if needed.
Lower heat to low and add cream cheese.
Stir until melted and creamy.
Stir in drained Rotel if using, then warm 2 minutes.
Top with green onion if you like, then serve hot.

Directions (slow cooker)

Brown sausage in a skillet, then transfer to the slow cooker.
Add cream cheese (and drained Rotel if using).
Cook on LOW for 1 1/2 to 2 hours, stirring every 30 minutes.
Switch to WARM for serving.

Estimated macros per serving (without Rotel)

Calories: 220
Protein: 12 g
Net carbs: 2 g
Fat: 18 g

Vidalia Onion Dip

This one tastes fancy, but it’s just patience and onions. Caramelizing Vidalia onions brings sweetness without adding sugar. Greek yogurt keeps it light, and a little mayo keeps it from tasting “too healthy.” If you’re short on time, there’s a shortcut that still gets you solid flavor.

Serving size: 10 servings (about 1/4 cup each)

Ingredients

2 large Vidalia onions, thinly sliced (about 1 lb)
1 tbsp olive oil
1/2 tsp kosher salt (divided)
1 cup plain nonfat Greek yogurt
1/3 cup mayonnaise
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp black pepper
2 tbsp chopped chives (optional)

Directions

Heat olive oil in a skillet over medium-low heat.
Add onions and 1/4 tsp salt, then stir to coat.
Cook 25 to 35 minutes, stirring every few minutes, until deep golden and jammy.
Cool onions for 10 minutes.
In a bowl, mix Greek yogurt, mayonnaise, garlic powder, onion powder, pepper, and remaining 1/4 tsp salt.
Stir in caramelized onions and chives if using.
Refrigerate at least 30 minutes before serving.

Shortcut option

Sauté onions over medium heat for 12 to 15 minutes until soft and lightly golden. The flavor won’t be as deep, but it still works on game day.

Estimated macros per serving

Calories: 75
Protein: 3 g
Net carbs: 4 g
Fat: 5 g

Mississippi Sin Dip (cream cheese, ham, cheddar)

Mississippi Sin Dip is usually baked in a bread bowl, but the dip itself is the star. Bake it in a dish and serve it with crunchy low-carb dippers. It comes out like a hot ham and cheese spread, and it disappears fast. Add green onion for freshness, and a few shakes of hot sauce if you want a little kick.

Serving size: 10 servings (about 1/3 cup each)

Ingredients

8 oz light cream cheese, softened
1 cup plain nonfat Greek yogurt
2 cups cooked ham, finely chopped (about 10 oz)
1 1/2 cups sharp cheddar cheese, freshly shredded (6 oz)
1/4 cup mayonnaise
2 tbsp green onion, sliced
1 tsp Worcestershire sauce (check label for no added sugar)
1/2 tsp garlic powder
1/4 tsp black pepper
1 tbsp hot sauce (optional)

Directions

Heat oven to 375°F.
Mix cream cheese, Greek yogurt, and mayonnaise until smooth.
Stir in ham, cheddar, green onion, Worcestershire, garlic powder, pepper, and hot sauce if using.
Spread into a baking dish.
Bake 20 to 25 minutes, until bubbling and lightly browned on top.
Rest 5 minutes, then serve warm.

How to serve it low-carb

Skip the bread bowl and put out celery, cucumber rounds, bell pepper strips, and pork rinds.
If you want something sturdier, add pan-seared zucchini rounds.

Estimated macros per serving

Calories: 185
Protein: 16 g
Net carbs: 2 g
Fat: 12 g

Rotel Dip with Sausage

Rotel dip is the “everybody knows it” option, and it’s easy to keep low-carb. The main decision is your cheese. Processed cheese melts smooth, but you can get a cleaner ingredient list by using cheddar plus cream cheese. The key to keeping it creamy is low heat and a splash of dairy if it tightens up.

Serving size: 10 servings (about 1/3 cup each)

Ingredients

1 lb pork sausage
1 (10 oz) can Rotel diced tomatoes and green chiles, drained well
8 oz light cream cheese, cubed
2 cups shredded cheddar cheese (8 oz)
1/4 cup milk (or unsweetened almond milk), as needed for thinning
1/2 tsp chili powder (optional)

Directions

Brown sausage in a pot over medium heat for 8 to 10 minutes, breaking it up.
Drain excess grease if needed.
Reduce heat to low.
Add cream cheese and stir until melted.
Add shredded cheddar in small handfuls, stirring until smooth.
Stir in drained Rotel and chili powder if using.
If the dip gets too thick, stir in 1 to 2 tbsp milk at a time.

Brand tips (so it stays sugar-free)

Choose Rotel and sausage with no added sugar on the label.
If you use a processed cheese product, check carbs and ingredients, since some include starches.

Estimated macros per serving

Calories: 230
Protein: 13 g
Net carbs: 3 g
Fat: 18 g

Whipped Feta with Roasted Tomatoes

This is a great “different” dip when the table already has a few warm, cheesy options. The whipped feta is salty and tangy, the roasted tomatoes add sweetness without sugar, and Greek yogurt boosts protein while keeping it spoonable. It looks like a restaurant appetizer, but it’s almost hands-off.

Serving size: 8 servings (about 1/4 cup whipped feta plus tomatoes)

Ingredients

2 cups cherry tomatoes (about 12 oz)
1 tbsp olive oil
2 cloves garlic, minced
1/2 tsp kosher salt (divided)
1/4 tsp black pepper
6 oz feta cheese
3/4 cup plain nonfat Greek yogurt
1 tbsp lemon juice
1 tbsp chopped fresh basil (optional)

Directions

Heat oven to 400°F.
Toss tomatoes with olive oil, garlic, 1/4 tsp salt, and pepper.
Roast 18 to 22 minutes, until blistered and juicy.
Add feta, Greek yogurt, lemon juice, and remaining 1/4 tsp salt to a blender or food processor.
Blend 30 to 45 seconds, scraping down once, until smooth and fluffy.
Spread whipped feta on a plate or shallow bowl.
Spoon warm roasted tomatoes (and pan juices) over the top.
Finish with basil if using, then serve.

Make-ahead storage

Whipped feta keeps in the fridge up to 3 days in an airtight container.
Roast tomatoes up to 2 days ahead, then rewarm in the microwave for 30 to 45 seconds before serving.

Estimated macros per serving

Calories: 135
Protein: 9 g
Net carbs: 4 g
Fat: 8 g

Bite-sized favorites and crunchy apps (15 recipes)

These are the grab-and-go snacks that disappear first. Think one-hand bites, crispy coatings, and plenty of protein so you’re not hungry again by halftime. Each recipe keeps carbs low with smart coatings (almond flour, Parmesan, pork rind crumbs) and calls for sugar-free condiments where it matters.

Sausage Balls (cheddar and low-carb “Bisquick” style)

These taste like the classic church potluck sausage balls, just without the carb-heavy baking mix. Almond flour plus baking powder gives you the same tender bite, and a little sour cream keeps them from drying out.

Ingredients

1 lb pork breakfast sausage
2 cups shredded sharp cheddar cheese (8 oz)
1 cup almond flour
1 1/2 tsp baking powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/4 tsp black pepper
1/3 cup sour cream (for moisture)

Directions

Heat oven to 375°F.
Line a baking sheet with parchment paper.
Mix almond flour, baking powder, garlic powder, onion powder, and pepper in a bowl.
Add sausage, cheddar, and sour cream, then mix until fully combined.
Roll into 1-inch balls and place on the baking sheet.
Bake 18 to 22 minutes, until browned and cooked through (160°F).
Cool 5 minutes so they set and stay juicy.

Moisture tip: Don’t overbake, and use freshly shredded cheese (it melts better than bagged).

Estimated macros (per 1 ball, makes about 28)

Calories: 110
Protein: 6 g
Net carbs: 1 g
Fat: 9 g

Bacon Deviled Eggs

Deviled eggs belong on every Southern game day table. This version stays extra filling with bacon, and you can use Greek yogurt for a lighter, tangy filling. Keep the relish sugar-free, or just chop pickles.

Ingredients

6 large eggs
4 slices bacon, cooked crisp and crumbled
3 tbsp mayonnaise (sugar-free)
2 tbsp plain Greek yogurt (optional, swap for some mayo)
1 tsp Dijon mustard (no added sugar)
1 tbsp sugar-free pickle relish (or 2 tbsp finely chopped dill pickles)
1/4 tsp kosher salt
1/4 tsp black pepper
1/4 tsp smoked paprika (plus more for garnish)

Directions

Hard-boil eggs, cool, then peel.
Slice eggs in half and remove yolks to a bowl.
Mash yolks with mayonnaise, Greek yogurt (if using), mustard, relish (or chopped pickles), salt, pepper, and paprika.
Fold in half the bacon crumbles.
Spoon or pipe filling into egg whites.
Top with remaining bacon and a light sprinkle of paprika.
Chill 20 minutes before serving for the best texture.

Estimated macros (per 2 halves)

Calories: 155
Protein: 9 g
Net carbs: 1 g
Fat: 12 g

Fried Green Tomatoes (low-carb breading)

Fried green tomatoes can turn soggy fast if the slices are too wet. The fix is simple: slice evenly, salt them, and let them drain. The almond flour and Parmesan coating browns fast and tastes like a crisp, savory crust.

Ingredients

2 medium green tomatoes
1 tsp kosher salt (for draining)
1/2 cup almond flour
1/2 cup grated Parmesan cheese
1 tsp garlic powder
1/2 tsp smoked paprika
2 large eggs
2 tbsp heavy cream (or unsweetened almond milk)
3 tbsp avocado oil (for pan-frying)
Sugar-free ranch or sugar-free comeback sauce (for dipping)

Directions

Slice tomatoes into 1/4-inch rounds.
Sprinkle with salt, set on a rack or paper towels, and drain 20 minutes.
Pat slices very dry on both sides.
Mix almond flour, Parmesan, garlic powder, and paprika in a shallow bowl.
Whisk eggs with heavy cream in a second bowl.
Dip tomatoes in egg, then coat in the almond-Parmesan mix.
Pan-fry in oil over medium heat, 2 to 3 minutes per side, until golden.
Rest on a rack so they stay crisp.

Air fryer option: Spray both sides with oil, air fry at 400°F for 8 to 10 minutes, flipping once.

Estimated macros (per 4 slices)

Calories: 220
Protein: 11 g
Net carbs: 5 g
Fat: 17 g

Mini Tacos (low-carb)

These are perfect when you want “taco night” energy in one or two bites. Cheese shells get you the crunch, and low-carb tortillas work if you want them softer and foldable.

Ingredients

1 lb ground beef (90% lean)
1 tbsp avocado oil
2 tsp chili powder (check for no sugar)
1 tsp ground cumin
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp kosher salt
1/4 tsp dried oregano
1/4 cup water
12 cheese taco shells (or 6 low-carb tortillas, cut into smaller rounds)
1 cup shredded lettuce
1/2 cup diced tomatoes
1/2 cup shredded cheddar
Sugar-free salsa and sugar-free sour cream (for topping)

Directions

Brown ground beef in oil over medium heat, 7 to 9 minutes.
Stir in seasonings and water, then simmer 2 to 3 minutes.
Warm cheese shells or tortillas as directed so they’re pliable.
Fill each mini taco with meat, then add lettuce, tomatoes, and cheddar.
Serve with sugar-free salsa and sour cream.

Sugar-free seasoning note: Many packet mixes add sugar or starch, so mixing your own is usually safer.

Estimated macros (per 2 mini tacos, using cheese shells)

Calories: 290
Protein: 20 g
Net carbs: 3 g
Fat: 22 g

Grape Jelly Meatballs (sugar-free)

That sweet and tangy “jelly meatball” sauce is a party classic. You can keep the vibe without sugar by using sugar-free grape jelly, or by building a quick sauce with sugar-free jam plus a little vinegar for bite.

Ingredients

2 lb frozen fully cooked meatballs (check for low-carb)
3/4 cup sugar-free grape jelly (or sugar-free grape jam)
1 cup chili sauce (no added sugar, or use sugar-free ketchup plus hot sauce)
1 tbsp apple cider vinegar
1 tsp onion powder
1/2 tsp black pepper

Directions (slow cooker)

Add meatballs to a slow cooker.
Stir grape jelly, chili sauce, vinegar, onion powder, and pepper in a bowl.
Pour sauce over meatballs and toss to coat.
Cook on LOW 3 to 4 hours or HIGH 1 1/2 to 2 hours.
Stir, then switch to WARM for serving.

Sauce tip: If you like it less sweet, add 1 more tbsp vinegar.

Estimated macros (per 5 meatballs, varies by brand)

Calories: 260
Protein: 18 g
Net carbs: 6 g
Fat: 17 g

Pork Rinds with Spicy Creole Seasoning

If chips are your weak spot, seasoned pork rinds are the easiest swap. The oven-toasting step makes a big difference, it tightens the texture and helps the seasoning stick.

Ingredients

5 oz plain pork rinds
1 tbsp olive oil (optional, helps seasoning cling)
1 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp dried oregano
1/2 tsp dried thyme
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 tsp cayenne pepper

Directions

Heat oven to 300°F.
Toss pork rinds with olive oil (if using).
Mix paprika, garlic powder, onion powder, oregano, thyme, salt, pepper, and cayenne.
Sprinkle seasoning over pork rinds and toss well.
Spread on a baking sheet in a single layer.
Toast 8 to 10 minutes, then cool 5 minutes for extra crunch.

Estimated macros (per 1 oz)

Calories: 150
Protein: 17 g
Net carbs: 0 g
Fat: 9 g

Fried Pickles with Ranch (low-carb)

Crispy pickles are all about prep. If you don’t dry them well, the coating slides right off. Pork rind crumbs give the best crunch, and almond flour works great too.

Ingredients (pickles)

16 oz dill pickle chips (or spears cut into chips), drained
2 large eggs
2 tbsp heavy cream (or unsweetened almond milk)
1 cup pork rind crumbs (or 1/2 cup almond flour plus 1/2 cup Parmesan)
1 tsp garlic powder
1/2 tsp smoked paprika
Avocado oil (for frying or spraying)

Ingredients (quick sugar-free ranch)

1/2 cup plain Greek yogurt
2 tbsp mayonnaise (sugar-free)
1 tsp dried dill
1/2 tsp garlic powder
1/2 tsp onion powder
1 tsp lemon juice
1/4 tsp kosher salt
1/4 tsp black pepper

Directions

Pat pickles very dry with paper towels, then rest 5 minutes and pat again.
Mix pork rind crumbs, garlic powder, and paprika in a bowl.
Whisk eggs with heavy cream in a second bowl.
Dip pickles in egg, then coat in crumbs.
Pan-fry in a thin layer of oil over medium heat, 1 to 2 minutes per side.
Stir ranch ingredients in a small bowl, then chill until serving.

Air fryer option: Spray coated pickles, air fry at 400°F for 8 to 10 minutes, flipping once.

Estimated macros (per 6 pickle chips plus ranch)

Calories: 170
Protein: 10 g
Net carbs: 3 g
Fat: 12 g

Bacon-Wrapped Jalapeno Poppers

These bring heat, crunch, and creamy filling in one bite. Wear gloves if you can, jalapeno oils love to linger on hands, and you don’t want that surprise later.

Ingredients

10 jalapenos
8 oz cream cheese, softened
1 cup shredded cheddar cheese (4 oz)
1/2 tsp garlic powder
1/4 tsp kosher salt
1 cup cooked shredded chicken (optional, for extra protein)
10 slices bacon (thin-cut crisps best)
Toothpicks (optional)

Directions

Heat oven to 400°F.
Put on gloves, halve jalapenos lengthwise, then remove seeds and ribs.
Mix cream cheese, cheddar, garlic powder, salt, and chicken (if using).
Fill each pepper half with the mixture.
Wrap each with bacon and secure with a toothpick if needed.
Bake 18 to 22 minutes, until bacon renders and edges crisp.
Broil 1 to 2 minutes if bacon needs extra crisping (watch closely).

Crisping tip: Set poppers on a wire rack over a baking sheet so bacon fat drips away.

Estimated macros (per 2 popper halves)

Calories: 210
Protein: 12 g
Net carbs: 2 g
Fat: 17 g

Ham and Cheese Sliders with poppyseed style butter (low-carb)

You get that classic “party slider” flavor without the sugar. Keto slider rolls work great, and lettuce wraps keep it extra light if you’re already doing lots of rich snacks.

Ingredients

12 keto slider rolls (or 12 large romaine leaves for wraps)
12 oz deli ham (no added sugar), folded
6 slices Swiss cheese
3 tbsp butter, melted
1 tbsp Dijon mustard (no added sugar)
1 tsp poppy seeds
1/2 tsp onion powder
1/4 tsp garlic powder

Directions

Heat oven to 350°F.
Slice rolls and place bottoms in a baking dish.
Layer ham and Swiss, then add roll tops.
Stir melted butter, Dijon, poppy seeds, onion powder, and garlic powder.
Brush topping over rolls.
Bake 12 to 15 minutes, until hot and melty.
For lettuce wraps, warm ham and cheese in the oven 5 minutes, then wrap and drizzle with the butter mix.

Estimated macros (per 1 slider, using keto rolls, varies by brand)

Calories: 220
Protein: 14 g
Net carbs: 3 g
Fat: 16 g

Fried Mac and Cheese Bites (low-carb)

These hit the same comfort note as classic fried mac bites, but the base is cauliflower mac. Chilling is non-negotiable, it helps the bites hold their shape.

Ingredients (cauliflower mac base)

12 oz cauliflower florets
1 tbsp cream cheese
1/2 cup shredded cheddar (2 oz)
1/4 cup grated Parmesan
1/4 tsp kosher salt
1/4 tsp black pepper

Ingredients (breading)

2 large eggs
1 cup pork rind crumbs
Avocado oil spray

Directions

Steam cauliflower until very tender, then drain and pat dry.
Mash cauliflower, then stir in cream cheese, cheddar, Parmesan, salt, and pepper.
Chill mixture 1 hour, until firm.
Roll into 1-inch balls or press into small squares.
Dip in beaten egg, then coat in pork rind crumbs.
Air fry at 400°F for 8 to 10 minutes, shaking once, until crisp.

Oven option: Bake at 425°F for 14 to 18 minutes, flipping halfway, then broil 1 minute for extra crunch.

Estimated macros (per 4 bites)

Calories: 210
Protein: 14 g
Net carbs: 3 g
Fat: 16 g

Cajun Boudin Balls (low-carb)

Boudin balls are usually rice-heavy, but cauliflower rice gives the same “sausage and spice” feel without the carb load. If you want a more traditional flavor, a little chicken liver adds depth, but it’s optional.

Ingredients

1 tbsp avocado oil
1/2 cup onion, finely diced
1/2 cup celery, finely diced
1/2 cup green bell pepper, finely diced
2 cloves garlic, minced
1 lb ground pork
1/4 lb chicken livers, finely chopped (optional)
12 oz cauliflower rice, squeezed dry
1 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp dried thyme
1/2 tsp dried oregano
1/2 tsp cayenne pepper
1 tsp kosher salt
1/2 tsp black pepper
2 large eggs (for binding)
1 cup pork rind crumbs (for coating)
Avocado oil (for frying)

Directions (pan-fry)

Sauté onion, celery, bell pepper, and garlic in oil, 5 minutes.
Add pork (and livers if using), cook until browned.
Stir in squeezed-dry cauliflower rice and seasonings, cook 3 minutes.
Cool 10 minutes, then mix in 1 egg.
Roll into balls, dip in remaining beaten egg, then coat in pork rind crumbs.
Fry at 350°F for 2 to 3 minutes, until deeply golden.
Drain on a rack and serve with sugar-free remoulade or mustard.

Baking option: Bake at 425°F for 18 to 22 minutes, turning once, then broil 1 minute.

Estimated macros (per 2 balls, makes about 18)

Calories: 240
Protein: 15 g
Net carbs: 2 g
Fat: 18 g

Chicken Nachos (low-carb)

These are loud, crunchy, and easy to keep low-carb. Use pork rinds for a sturdy chip, or cheese crisps if you want pure cheesy crunch. Keep toppings fresh and sauces sugar-free.

Ingredients

6 oz plain pork rinds (or 4 oz cheese crisps)
2 cups cooked shredded chicken breast (about 12 oz)
1 tbsp taco seasoning (no added sugar, or DIY blend)
2 tbsp water
1 cup queso (homemade or store-bought, check for low-carb)
1/2 cup shredded cheddar (2 oz)
1/2 cup diced tomatoes
1/4 cup sliced jalapenos
1/4 cup sliced black olives (optional)
1/3 cup sugar-free sour cream
1/4 cup chopped cilantro (optional)
Sugar-free salsa or hot sauce (to finish)

Directions

Heat oven to 400°F.
Warm chicken with taco seasoning and water in a skillet, 2 minutes.
Spread pork rinds on a sheet pan in a single layer.
Add seasoned chicken, then spoon queso over the top.
Sprinkle cheddar and bake 5 to 7 minutes, until melty.
Top with tomatoes, jalapenos, olives, sour cream, cilantro, and salsa or hot sauce.

Macro guidance: Pork rinds and chicken keep this high-protein, but queso varies a lot by brand, so check labels.

Estimated macros (per 1/6 pan, with pork rinds)

Calories: 390
Protein: 33 g
Net carbs: 5 g
Fat: 25 g

Pimento Cheese Stuffed Peppers

This one is simple, bright, and made for grazing. Mini sweet peppers keep things mild, jalapenos bring heat, and both hold up well on a party tray.

Ingredients

1 lb mini sweet peppers (or 10 jalapenos, halved and seeded)
1 1/2 cups shredded sharp cheddar (6 oz)
4 oz light cream cheese, softened
1/3 cup plain Greek yogurt
2 tbsp mayonnaise (sugar-free)
1 (4 oz) jar diced pimentos, drained well
1/2 tsp garlic powder
1/4 tsp smoked paprika
1/4 tsp black pepper
1/4 tsp kosher salt

Directions

Slice mini peppers lengthwise and remove seeds.
Mix cheddar, cream cheese, Greek yogurt, mayo, pimentos, and seasonings.
Spoon filling into peppers.
Serve cold, or bake at 375°F for 10 to 12 minutes for a melty version.

Make-ahead tip: Stuff peppers up to 24 hours ahead, cover, and refrigerate.

Estimated macros (per 4 stuffed pepper halves)

Calories: 190
Protein: 12 g
Net carbs: 4 g
Fat: 14 g

Sausage-Stuffed Mushrooms

The key to stuffed mushrooms that aren’t watery is drying them out first. A quick pre-bake gets rid of excess moisture so the filling stays creamy, not soupy.

Ingredients

16 oz whole button mushrooms, stems removed
1 lb breakfast sausage
4 oz cream cheese, softened
1/2 cup grated Parmesan
1 tsp garlic powder
1/2 tsp onion powder
1/4 tsp black pepper
2 tbsp chopped parsley (optional)

Directions

Heat oven to 400°F.
Place mushroom caps on a baking sheet and bake 8 minutes.
Pour off any liquid, then blot caps dry.
Brown sausage in a skillet, then cool 5 minutes.
Mix sausage with cream cheese, Parmesan, garlic powder, onion powder, and pepper.
Fill each mushroom cap with a heaping spoonful.
Bake 12 to 15 minutes, until hot and lightly browned.
Top with parsley if using, then serve.

Estimated macros (per 4 stuffed mushrooms)

Calories: 240
Protein: 14 g
Net carbs: 2 g
Fat: 19 g

Fried Okra (low-carb coating)

Okra can get slick, and that’s the charm when it’s stewed, but for frying you want it dry. A quick vinegar soak is optional, but it can help cut slime, and the air fryer keeps things crisp.

Ingredients

12 oz okra, sliced into 1/2-inch rounds
2 tbsp apple cider vinegar (optional)
1/2 cup almond flour
1/2 cup grated Parmesan
1 tsp garlic powder
1 tsp paprika
1/2 tsp kosher salt
1/2 tsp black pepper
2 large eggs
Avocado oil spray (or avocado oil for shallow frying)
Sugar-free ranch (for dipping)

Directions

If using vinegar, toss okra with vinegar, rest 10 minutes, then drain and pat very dry.
Mix almond flour, Parmesan, garlic powder, paprika, salt, and pepper.
Beat eggs in a separate bowl.
Dip okra in egg, then coat in the flour mixture.
Air fry at 400°F for 10 to 12 minutes, shaking twice, until crisp.
Serve right away with sugar-free ranch.

Pan-fry option: Shallow fry over medium heat, 2 to 3 minutes per side, then drain on a rack.

Estimated macros (per 1/4 recipe)

Calories: 210
Protein: 12 g
Net carbs: 5 g
Fat: 15 g

Big-batch tailgate mains that keep protein high (10 recipes)

When you’re feeding a crowd, “mains” should do the heavy lifting. These big-batch Southern game day recipes stay high-protein, low-carb, and sugar-free, and they’re built for the tools that make tailgates easier (slow cooker, smoker, sheet pan, air fryer). Most of these reheat well, hold on WARM without getting weird, and give you plenty of leftovers for Monday.

Carolina Pulled Pork with vinegar sauce (sugar free)

This is the kind of main that makes people wander over “just to smell it.” The vinegar-pepper sauce keeps it bright and sugar-free, and pork shoulder gives you a lot of servings without babysitting.

Time estimate: 20 minutes prep, 8 to 10 hours cook, 20 minutes rest
Yield: about 12 servings

Ingredients (pork + dry rub)

1 bone-in pork shoulder (Boston butt), 8 to 10 lb
2 tbsp kosher salt
2 tbsp smoked paprika
2 tbsp black pepper
1 tbsp garlic powder
1 tbsp onion powder
2 tsp ground cumin
1 tsp cayenne pepper (optional)
1 tbsp avocado oil (optional, helps rub stick)

Ingredients (vinegar-pepper sauce)

1 1/2 cups apple cider vinegar
1/4 cup water
2 tbsp hot sauce (Frank’s-style)
1 tbsp crushed red pepper flakes
1 tsp black pepper
1 tsp kosher salt

Directions (smoker option)

Pat pork dry, score fat cap lightly, then rub with oil (optional).
Mix dry rub, coat pork on all sides, and rest 30 minutes at room temp.
Smoke at 250°F until internal temp hits 195 to 203°F, about 1 to 1 1/4 hours per pound.
Wrap in foil and rest 30 to 60 minutes, then shred.
Whisk sauce ingredients, then toss pork with a little sauce at a time.

Directions (slow cooker option)

Cut pork into 3 to 4 large chunks so it fits, then coat with rub.
Add pork to slow cooker with 1/2 cup water.
Cook on LOW 8 to 10 hours, until it shreds easily (at least 190°F in the thickest part).
Drain juices, shred pork, then stir in vinegar sauce to taste.

Estimated macros per serving (1/12, pork only, sauce minimal)

Calories: 320
Protein: 32 g
Net carbs: 0 g
Fat: 20 g

Florida-style fried chicken (sugar-free “honey” drizzle)

This one gives you that crispy, peppery fried chicken vibe without the carb-heavy coating. The optional “honey” drizzle is buttery and sweet, but still sugar-free.

Time estimate: 15 minutes prep, 20 to 25 minutes cook
Yield: 8 servings

Ingredients (chicken)

2 lb bone-in chicken thighs and drumsticks (skin-on)
1 tbsp kosher salt
2 tsp black pepper
2 tsp paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp cayenne pepper (optional)

Ingredients (coating)

1 cup pork rind crumbs
1/2 cup grated Parmesan cheese
1/2 cup almond flour
2 tsp baking powder (helps crisp)
2 large eggs
1/4 cup heavy cream (or unsweetened almond milk)
Avocado oil spray (or 2 tbsp avocado oil for sheet pan)

Ingredients (optional sugar-free “honey” drizzle)

3 tbsp butter, melted
2 tbsp sugar-free honey substitute or allulose syrup
1/2 tsp apple cider vinegar
Pinch of salt

Directions (air fryer)

Pat chicken dry, then season with salt, pepper, paprika, garlic, onion, and cayenne.
Mix pork rind crumbs, Parmesan, almond flour, and baking powder.
Whisk eggs with heavy cream.
Dip chicken in egg, then press into coating.
Air fry at 380°F for 22 to 26 minutes, flipping halfway, until 165°F at the thickest part.
Rest 5 minutes so juices settle.

Directions (oven sheet pan)

Heat oven to 425°F, lightly oil a sheet pan.
Coat chicken as above, then place on pan (leave space).
Bake 25 to 35 minutes, flipping once, until 165°F.
Broil 1 to 2 minutes for extra browning (watch closely).

Drizzle

Stir melted butter, syrup, vinegar, and salt.
Serve on the side, or lightly spoon over chicken (it’s optional).

Estimated macros per serving (1/8, without drizzle)

Calories: 360
Protein: 32 g
Net carbs: 2 g
Fat: 24 g

Brisket Sliders (low-carb)

If you’ve got leftover brisket, this is the easiest “big main” that still feels special. If you don’t, the slow cooker gives you tender brisket with almost no work.

Time estimate: 15 minutes prep, 8 to 10 hours cook (or 15 minutes if using leftovers)
Yield: 12 sliders

Ingredients (brisket option)

3 to 4 lb beef brisket (flat or point)
2 tsp kosher salt
2 tsp black pepper
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1/2 cup beef broth

Ingredients (quick sugar-free BBQ sauce)

1 cup sugar-free ketchup
2 tbsp apple cider vinegar
2 tbsp Worcestershire sauce (check label)
1 tbsp yellow mustard
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp black pepper
Salt to taste

For serving

12 keto slider buns (or butter lettuce leaves)
1 cup dill pickle chips
1/2 small red onion, thinly sliced (optional)

Directions (slow cooker brisket)

Season brisket with salt, pepper, paprika, garlic, and onion.
Add broth to slow cooker, then add brisket.
Cook on LOW 8 to 10 hours, until very tender (goal is 195 to 205°F for shreddable brisket).
Rest 10 minutes, slice or shred.

Directions (sauce)

Whisk all sauce ingredients in a saucepan.
Simmer on low 5 minutes, stirring often.

Build sliders

Toss warm brisket with sauce (start with 1/2 cup, add more as needed).
Pile onto keto buns, or wrap in lettuce.
Top with pickles and onion for crunch.

Estimated macros per slider (using 3 oz brisket, lettuce wrap, sauce)

Calories: 250
Protein: 24 g
Net carbs: 3 g
Fat: 15 g

Chili Con Carne, Texas-style (no beans, low-carb)

This is a cold-weather tailgate hero. No beans, no sugar, just beef, chiles, and spices that taste better as the game goes on.

Time estimate: 20 minutes prep, 1 hour 15 minutes simmer
Yield: 10 servings

Ingredients

3 lb ground beef (85% to 90% lean)
1 tbsp avocado oil (if beef is very lean)
1 large yellow onion, diced
4 cloves garlic, minced
2 tbsp chili powder (no sugar added)
2 tsp ground cumin
2 tsp smoked paprika
1 tsp dried oregano
1/2 tsp cayenne pepper (optional)
1 tbsp kosher salt
1 tsp black pepper
2 tbsp tomato paste (no added sugar)
2 cups beef broth
1 (14.5 oz) can diced tomatoes, no added sugar (optional, still low-carb)
2 tbsp apple cider vinegar

Directions

Brown beef in a large pot over medium-high heat, 10 to 12 minutes, then drain if needed.
Add onion and cook 5 minutes, then add garlic for 30 seconds.
Stir in chili powder, cumin, paprika, oregano, cayenne, salt, and pepper, cook 1 minute.
Stir in tomato paste, broth, and diced tomatoes (if using).
Simmer uncovered 45 to 60 minutes, stirring now and then.
Stir in vinegar, then taste and adjust salt and heat.

Thickening tip (low-carb)

Simmer uncovered for a thicker chili, or stir in 1 to 2 tsp xanthan gum while whisking (go slow, it thickens fast).

Topping ideas

1 1/2 cups shredded cheddar cheese
1 cup sour cream
1/2 cup chopped green onion
Pickled jalapeños

Estimated macros per serving (1/10, without toppings)

Calories: 380
Protein: 33 g
Net carbs: 4 g
Fat: 24 g

Slow cooker BBQ ribs (sugar free)

Slow cooker ribs won’t give you smoker bark on their own, but a quick broil or grill finish fixes that fast. The key is a sugar-free rub and a sauce that doesn’t sneak in molasses.

Time estimate: 15 minutes prep, 6 to 8 hours slow cook, 5 to 10 minutes finish
Yield: 8 servings

Ingredients

2 racks baby back ribs, 4 to 5 lb total
2 tsp kosher salt
2 tsp black pepper
2 tbsp smoked paprika
2 tsp garlic powder
2 tsp onion powder
1 tsp ground mustard
1 tsp chili powder
1/2 tsp cayenne pepper (optional)
1 cup sugar-free BBQ sauce
1/2 cup chicken broth (for the slow cooker)

Directions

Remove rib membrane (use a butter knife and paper towel grip).
Mix rub ingredients, then coat ribs on both sides.
Cut racks into sections to fit, add broth to slow cooker, then add ribs.
Cook on LOW 6 to 8 hours, until tender and meat pulls back from bones.
Carefully transfer ribs to a foil-lined sheet pan.
Brush with sugar-free BBQ sauce.
Broil 3 to 6 minutes (or grill 5 minutes), until sauce bubbles and darkens.

Doneness checks

Ribs should be tender, but not mushy.
Internal temp often lands around 190 to 203°F when they’re nicely tender.

Estimated macros per serving (1/8, varies by ribs and sauce)

Calories: 430
Protein: 32 g
Net carbs: 4 g
Fat: 30 g

Chicken and dumplings (low-carb dumplings)

This is comfort food that feeds a crowd, especially for late-season games. The broth stays rich, and the dumplings give you that classic feel without flour.

Time estimate: 15 minutes prep, 35 to 45 minutes cook
Yield: 8 servings

Ingredients (stew)

2 lb boneless skinless chicken thighs
6 cups chicken broth
1 cup celery, diced
1 cup carrots, diced (optional, adds carbs but still moderate)
1 cup onion, diced
2 tsp kosher salt
1 tsp black pepper
1 tsp poultry seasoning
2 cloves garlic, minced
1/2 cup heavy cream (optional, for richness)

Ingredients (almond flour dumplings)

1 1/2 cups almond flour
1 tbsp baking powder
1/2 tsp kosher salt
2 large eggs
1/3 cup unsweetened almond milk
2 tbsp melted butter

Directions

Add broth, celery, carrots (if using), onion, salt, pepper, poultry seasoning, and garlic to a pot.
Add chicken, simmer 20 to 25 minutes, until chicken hits 165°F.
Remove chicken, shred, then return to pot (stir in cream if using).
Mix dumpling ingredients in a bowl until a thick batter forms.
Drop batter by tablespoon into a gentle simmer.
Cover and cook 10 to 12 minutes, until dumplings are firm.

Thickener option

If you want a thicker stew, whisk 1/4 tsp xanthan gum into the simmering broth, then wait 2 minutes.

Estimated macros per serving (1/8, with cream)

Calories: 420
Protein: 34 g
Net carbs: 5 g
Fat: 29 g

Jambalaya (low-carb)

You still get that smoky, spicy jambalaya feel, you just add cauliflower rice at the end so it doesn’t turn soft. And yes, andouille stays non-negotiable.

Time estimate: 20 minutes prep, 35 minutes cook
Yield: 10 servings

Ingredients

1 lb andouille sausage, sliced
1 1/2 lb boneless skinless chicken thighs, chopped
2 tbsp avocado oil (as needed)
1 large onion, diced
1 green bell pepper, diced
2 celery stalks, diced
4 cloves garlic, minced
2 tbsp tomato paste (no added sugar)
1 (14.5 oz) can diced tomatoes, no added sugar
2 cups chicken broth
2 tsp Cajun seasoning (no sugar added)
1 tsp smoked paprika
1/2 tsp dried thyme
2 bay leaves
1 lb raw shrimp, peeled and deveined (optional)
24 oz cauliflower rice, squeezed dry
Salt and black pepper to taste
2 tbsp chopped green onion (optional)

Directions

Brown andouille in a large pot, 4 to 5 minutes, then remove.
Season chicken lightly, then brown 5 to 6 minutes.
Add onion, bell pepper, and celery, cook 5 minutes, then add garlic for 30 seconds.
Stir in tomato paste, diced tomatoes, broth, Cajun seasoning, paprika, thyme, and bay leaves.
Simmer 15 minutes, then return sausage to pot.
If using shrimp, stir in and cook 3 to 4 minutes, until just pink.
Turn off heat, fold in cauliflower rice, cover 5 minutes, then fluff.

Spice level control

Start with 1 1/2 tsp Cajun seasoning if you’re cautious, add more at the end.

Estimated macros per serving (1/10, with shrimp)

Calories: 360
Protein: 34 g
Net carbs: 6 g
Fat: 21 g

Brisket Nachos (low-carb)

These are built for the “everybody grabs a bite” moment. The trick is keeping the base crunchy, and that means dry toppings and quick assembly.

Time estimate: 10 minutes prep, 8 minutes bake
Yield: 8 servings

Ingredients

6 oz plain pork rinds (or 5 oz cheese crisps)
4 cups chopped cooked brisket (about 1 1/2 lb)
1 tsp smoked paprika
1/2 tsp black pepper
1/2 cup sugar-free BBQ sauce (optional)
1 1/2 cups queso (check label for low-carb)
1 cup shredded cheddar cheese (4 oz)
1/2 cup diced tomatoes, well-drained
1/4 cup pickled jalapeños, drained
1/2 cup sour cream
1/4 cup chopped green onion (optional)

Directions

Heat oven to 425°F.
Spread pork rinds on a sheet pan in a single layer.
Toss brisket with paprika and pepper, add BBQ sauce if you want it saucy (go light).
Scatter brisket over pork rinds, then spoon queso in small puddles.
Sprinkle cheddar over top.
Bake 6 to 8 minutes, until hot and melty.
Top with well-drained tomatoes and jalapeños, then finish with sour cream and green onion.

Assembly tips so chips stay crunchy

Keep wet toppings (tomatoes, sour cream) off the pan until the end.
Drain everything, then drain it again.
Serve right away, or keep toppings in bowls so people build their own.

Estimated macros per serving (1/8, pork rinds base)

Calories: 420
Protein: 32 g
Net carbs: 5 g
Fat: 29 g

Gumbo (low-carb roux)

You can still get that deep gumbo flavor without a flour roux. A butter and almond flour roux browns faster than you’d think, or you can thicken with okra and filé for a lighter bowl.

Time estimate: 25 minutes prep, 1 hour cook
Yield: 10 servings

Ingredients

1 lb andouille sausage, sliced
1 1/2 lb boneless skinless chicken thighs, chopped
1/2 cup butter
1/2 cup almond flour
1 large onion, diced
1 green bell pepper, diced
2 celery stalks, diced
4 cloves garlic, minced
8 cups chicken broth
2 tsp Cajun seasoning (no sugar added)
2 bay leaves
2 cups frozen sliced okra (optional, helps thicken)
1 tsp filé powder (optional, add off heat)
Salt and black pepper to taste
5 cups cauliflower rice (for serving)

Directions (low-carb roux method)

Brown sausage in a pot, remove, then brown chicken lightly.
In the same pot, melt butter over medium heat.
Whisk in almond flour and cook 6 to 10 minutes, whisking often, until medium-dark brown.
Add onion, pepper, and celery, cook 5 minutes, then add garlic for 30 seconds.
Slowly whisk in broth, then add Cajun seasoning and bay leaves.
Return sausage and chicken, simmer 30 minutes.
Add okra if using, simmer 10 more minutes.
Turn off heat, stir in filé powder (if using), then rest 10 minutes.

Serve

Spoon over hot cauliflower rice for the classic feel without the carbs.

Estimated macros per serving (1/10, without cauliflower rice)

Calories: 390
Protein: 30 g
Net carbs: 5 g
Fat: 27 g

Slider-style sloppy joes (sugar free)

These are messy in the best way, and they’re easy to keep warm for a full game. Sugar-free ketchup does the work, mustard adds tang, and the spice blend keeps it from tasting flat.

Time estimate: 10 minutes prep, 25 minutes cook
Yield: 12 sliders

Ingredients

2 lb ground beef (90% lean)
1 tbsp avocado oil (optional)
1 medium onion, finely diced
1 green bell pepper, finely diced
3 cloves garlic, minced
1 cup sugar-free ketchup
2 tbsp yellow mustard
2 tbsp apple cider vinegar
1 tbsp Worcestershire sauce (check label)
2 tsp smoked paprika
2 tsp chili powder (no sugar added)
1 tsp garlic powder
1 tsp onion powder
1 tsp kosher salt
1/2 tsp black pepper
1/4 tsp cayenne pepper (optional)

For serving

12 keto slider buns
12 butter lettuce leaves (backup option)
4 cups roasted spaghetti squash strands (optional base)
Dill pickle chips (optional)

Directions

Brown beef in a large skillet, 8 to 10 minutes, then drain if needed.
Add onion and bell pepper, cook 5 minutes, then add garlic for 30 seconds.
Stir in ketchup, mustard, vinegar, Worcestershire, and spices.
Simmer 10 to 12 minutes, stirring often, until thick.
Serve on keto buns, in lettuce cups, or spooned over roasted spaghetti squash.

Estimated macros per serving (1/12, mixture only)

Calories: 260
Protein: 22 g
Net carbs: 4 g
Fat: 16 g

Sides and desserts that still feel Southern (15 recipes)

A good game day spread needs more than mains and dips. You want something creamy, something smoky, something crunchy, and a little sweet at the end. These Southern sides and desserts keep the comfort-food feel while staying low-carb, sugar-free, and higher in protein when it makes sense. Portions matter (especially with fruit-based desserts), so treat these as crowd-friendly dishes where you can choose your serving size and keep your plate balanced.

Southern mac and cheese (low-carb)

This tastes like the baked casserole you grew up with, just built on cauliflower (or hearts of palm) instead of pasta. The cheese sauce is the whole point, so don’t skimp on seasoning.

Serving size: 8 servings

Ingredients

24 oz cauliflower florets (or 24 oz hearts of palm pasta, drained and chopped)
2 tbsp butter
2 tbsp cream cheese
1 1/2 cups heavy cream
2 tsp Dijon mustard (no added sugar)
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp kosher salt
1/4 tsp black pepper
2 1/2 cups sharp cheddar cheese, freshly shredded (10 oz)
1/2 cup grated Parmesan cheese
1/2 cup crushed pork rinds (optional topping)
1 tbsp melted butter (optional topping)

Directions

Heat oven to 375°F, grease a 9 x 13-inch baking dish.
Steam cauliflower until fork-tender, 6 to 8 minutes, then drain and pat very dry.
In a saucepan over low heat, melt butter and cream cheese.
Whisk in heavy cream, Dijon, garlic powder, onion powder, salt, and pepper.
Add cheddar and Parmesan a handful at a time, whisking until smooth.
Fold cauliflower (or hearts of palm) into the sauce, then spread into the baking dish.
If using topping, mix crushed pork rinds with melted butter and sprinkle over the top.
Bake 18 to 22 minutes, until bubbly and lightly browned. Rest 10 minutes before scooping.

Estimated macros per serving

Calories: 410
Protein: 18 g
Net carbs: 6 g
Fat: 36 g

Homemade baked beans with bacon (low-carb)

You can get that sticky, smoky baked bean vibe without a sugar bomb. Black soybeans keep it closer to classic (and lower-carb than regular beans). If you use a small amount of regular beans, you’ll bump carbs up fast.

Serving size: 8 servings

Ingredients

6 slices bacon, chopped
1/2 cup yellow onion, diced
2 cloves garlic, minced
2 cups canned black soybeans, rinsed and drained
1 1/2 cups mushrooms, finely chopped (cremini or white button)
3/4 cup sugar-free ketchup
2 tbsp yellow mustard
2 tbsp apple cider vinegar
1 tbsp Worcestershire sauce (check label)
1 tbsp smoked paprika
1/2 tsp kosher salt
1/4 tsp black pepper
1/3 cup water (as needed)

Directions

Heat oven to 350°F.
Cook bacon in a deep skillet until crisp, 8 to 10 minutes. Remove bacon and keep 1 tbsp drippings in the pan.
Sauté onion in drippings, 4 minutes, then add garlic for 30 seconds.
Add chopped mushrooms, cook 6 to 8 minutes until they brown and reduce.
Stir in black soybeans, ketchup, mustard, vinegar, Worcestershire, paprika, salt, and pepper.
Add water a splash at a time if it looks too thick.
Pour into a baking dish, top with bacon, bake 25 to 30 minutes.

Carb note

Black soybeans are usually lower net carbs than regular navy beans.
If you add 1/2 cup regular beans for tradition, expect several more net carbs per serving.

Estimated macros per serving

Calories: 190
Protein: 10 g
Net carbs: 6 g
Fat: 12 g

Creamy cole slaw (no sugar)

This one hits that classic Southern BBQ plate note. The trick is a short rest so the cabbage softens slightly and the dressing clings.

Serving size: 10 servings

Ingredients

6 cups shredded green cabbage
1 cup shredded carrots
1/4 cup red onion, very thinly sliced (optional)
3/4 cup mayonnaise (sugar-free)
2 tbsp apple cider vinegar
1 tbsp Dijon mustard (no added sugar)
2 tbsp allulose (or erythritol), adjust to taste
1/2 tsp celery seed
1 tsp kosher salt
1/2 tsp black pepper

Directions

Add cabbage, carrots, and onion (if using) to a large bowl.
In a smaller bowl, whisk mayonnaise, vinegar, Dijon, sweetener, celery seed, salt, and pepper.
Pour dressing over cabbage and toss very well.
Cover and refrigerate 45 to 60 minutes, then toss again before serving.
Taste and adjust salt, pepper, and sweetener.

Estimated macros per serving

Calories: 140
Protein: 1 g
Net carbs: 3 g
Fat: 14 g

Southern mustard potato salad (low-carb)

Mustard potato salad is a cookout staple. Swapping in cauliflower or radishes works, as long as you cook them until just tender and then cool them fast so they don’t turn mushy.

Serving size: 8 servings

Ingredients

24 oz cauliflower florets (or 24 oz radishes, halved)
3 large eggs
1/2 cup mayonnaise (sugar-free)
2 tbsp yellow mustard
1 tbsp Dijon mustard (no added sugar)
2 tbsp dill pickle relish (sugar-free) or 1/4 cup chopped pickles
2 tbsp pickle juice
1/3 cup celery, finely diced
2 tbsp green onion, sliced
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp smoked paprika (plus a pinch for the top)

Directions

Bring a pot of salted water to a gentle boil.
Add cauliflower and cook 4 to 5 minutes (radishes 6 to 8 minutes) until just fork-tender.
Drain and spread on a sheet pan to cool fast, 10 minutes (this helps prevent sogginess).
Hard-boil eggs, peel, then chop.
Whisk mayo, mustards, relish, pickle juice, salt, pepper, and paprika.
Fold cooled cauliflower (or radishes), eggs, celery, and green onion into the dressing.
Chill at least 1 hour before serving.

Estimated macros per serving

Calories: 170
Protein: 6 g
Net carbs: 4 g
Fat: 14 g

Collard greens (smoky, low-carb)

These taste like they’ve been simmering all day, even when they haven’t. The vinegar at the end brightens everything and helps tame bitterness.

Serving size: 8 servings

Ingredients

2 tbsp bacon drippings or butter
1 small yellow onion, sliced
3 cloves garlic, minced
1 smoked turkey leg (or 1 small ham hock)
6 cups chicken broth (or water)
2 lb collard greens, washed well and chopped
1 tsp kosher salt (start with 1/2 tsp if using ham hock)
1/2 tsp black pepper
1/4 tsp crushed red pepper flakes (optional)
2 tbsp apple cider vinegar

Directions

Heat drippings in a large pot over medium heat, sauté onion 5 minutes.
Add garlic, cook 30 seconds.
Add smoked turkey (or ham hock) and broth, bring to a simmer.
Stir in collards a handful at a time.
Cover and simmer 45 to 60 minutes, stirring now and then, until tender.
Remove the smoked meat, shred it, discard bones and skin, then stir meat back in.
Stir in vinegar, then taste and adjust salt and pepper.

Bitterness tip

Don’t rush the simmer.
The vinegar at the end helps a lot, start with 2 tbsp.

Estimated macros per serving (with smoked turkey)

Calories: 110
Protein: 9 g
Net carbs: 4 g
Fat: 6 g

Cornbread muffins (low-carb)

You get that cornbread aroma and buttery bite without a full load of cornmeal. Corn extract helps, and a small amount of cornmeal is optional if your carb budget allows it.

Serving size: 12 muffins

Ingredients

2 cups almond flour
1/3 cup protein powder (unflavored or vanilla whey isolate, optional)
1 tbsp baking powder
1/2 tsp kosher salt
3 large eggs
1/2 cup sour cream
1/3 cup melted butter
1/3 cup unsweetened almond milk
1/4 cup allulose (or erythritol)
1 tsp corn extract (optional but helpful)
2 tbsp cornmeal (optional, adds carbs)

Directions

Heat oven to 350°F, grease a 12-cup muffin pan.
Whisk almond flour, protein powder (if using), baking powder, and salt.
In a second bowl, whisk eggs, sour cream, melted butter, almond milk, sweetener, and corn extract.
Stir wet into dry just until combined.
Divide batter evenly in the muffin pan.
Bake 16 to 20 minutes, until tops are golden and a toothpick comes out clean.
Cool 10 minutes before serving.

Carb note

Adding cornmeal increases carbs, even at 2 tbsp total.

Estimated macros per muffin (without cornmeal, with protein powder)

Calories: 190
Protein: 8 g
Net carbs: 3 g
Fat: 16 g

Seven-layer salad (low-carb friendly)

This one looks like a celebration in a glass bowl, and it holds up well in the fridge. Keep the wetter veggies away from the lettuce layer so it stays crisp.

Serving size: 10 servings

Ingredients

8 cups chopped romaine lettuce
1 cup cucumber, diced
1 cup celery, diced
1/2 cup red bell pepper, diced
1 1/2 cups shredded cheddar cheese (6 oz)
6 large eggs, hard-boiled and chopped
8 slices bacon, cooked and crumbled
1/2 cup green onion, sliced

Ingredients (sugar-free dressing)

3/4 cup mayonnaise (sugar-free)
1/2 cup plain Greek yogurt
1 tbsp apple cider vinegar
1 tbsp Dijon mustard (no added sugar)
1 tbsp allulose (optional, for that classic sweet note)
1/2 tsp kosher salt
1/2 tsp black pepper

Directions

In a clear trifle bowl, layer romaine first.
Add cucumber, celery, and bell pepper.
Sprinkle cheddar, then add eggs and bacon.
Whisk dressing ingredients until smooth, spread evenly on top to “seal” the salad.
Finish with green onion.
Cover and chill at least 4 hours (overnight is even better).

Estimated macros per serving

Calories: 260
Protein: 13 g
Net carbs: 4 g
Fat: 21 g

Pasta salad with creamy dressing (low-carb)

This gives you the picnic-style pasta salad feel, but the “noodles” are hearts of palm or shirataki. The key is drying them well so the dressing stays thick, not watery.

Serving size: 8 servings

Ingredients

14 oz hearts of palm pasta (or 14 oz shirataki noodles)
1 cup cucumber, diced
1/2 cup celery, diced
1/2 cup red bell pepper, diced
1/3 cup red onion, finely diced
1/2 cup shredded cheddar (2 oz, optional)

Ingredients (creamy dressing, exact measurements)

1/2 cup mayonnaise (sugar-free)
1/4 cup plain Greek yogurt
1 tbsp apple cider vinegar
1 tbsp Dijon mustard (no added sugar)
1 tsp garlic powder
1 tsp onion powder
1 tsp kosher salt
1/2 tsp black pepper

Directions

If using shirataki, rinse under cold water 2 minutes, then dry-sauté in a nonstick skillet 8 to 10 minutes until dry.
If using hearts of palm, drain and rinse, then pat very dry with paper towels.
Add noodles and chopped veggies to a bowl.
Whisk dressing ingredients, then pour over and toss well.
Chill 1 to 2 hours before serving so flavors settle.

Estimated macros per serving (with hearts of palm, without cheddar)

Calories: 140
Protein: 3 g
Net carbs: 5 g
Fat: 12 g

Sweet potato skins (lighter, lower-carb option)

Sweet potatoes are still sweet potatoes, so carbs are higher than most sides here. The win is using small potatoes and loading them with protein. If you want a lower-carb version with a similar “skin” idea, roasted turnips work surprisingly well.

Serving size: 8 skins

Ingredients (sweet potato version)

4 small sweet potatoes (about 20 oz total)
1 tsp olive oil
1/2 tsp kosher salt
1/4 tsp black pepper
1 cup cooked shredded chicken breast (or turkey)
1/2 cup sugar-free BBQ sauce
1 cup shredded cheddar (4 oz)
1/2 cup plain Greek yogurt (as sour cream)
2 tbsp green onion, sliced

Directions

Heat oven to 400°F.
Scrub sweet potatoes, rub with oil, salt, and pepper.
Bake 35 to 45 minutes until tender.
Slice in half, scoop out a little center (don’t tear the skin).
Mix chicken with BBQ sauce, pile into skins, top with cheddar.
Bake 8 to 10 minutes until cheese melts.
Top with Greek yogurt and green onion.

Option 2 (lower-carb “skins” using turnips)

Swap sweet potatoes for 4 large turnips, cut in half, roast at 425°F for 30 to 35 minutes, then top the same way.

Macros note

Sweet potatoes add more net carbs than turnips, keep servings smaller if you’re strict.

Estimated macros per sweet potato skin

Calories: 210
Protein: 16 g
Net carbs: 14 g
Fat: 8 g

Old-fashioned banana pudding (sugar-free, lower-carb)

Banana pudding feels like a church social in a bowl. This version stays sugar-free, with a note: bananas still bring carbs, so use fewer slices and boost the banana flavor with extract.

Serving size: 8 servings

Ingredients

1 (1 oz) box sugar-free vanilla pudding mix
2 cups unsweetened almond milk (or ultra-filtered milk for more protein)
1 tsp vanilla extract
1/2 tsp banana extract (optional, helps a lot)
1 cup heavy whipping cream
2 tbsp powdered allulose (or powdered erythritol)
1 medium banana, thinly sliced (optional, use half for lower carbs)
1 cup crushed low-carb cookies (or 3/4 cup toasted unsweetened coconut)

Directions

Whisk pudding mix with almond milk, vanilla, and banana extract (if using), 2 minutes.
Refrigerate pudding 5 minutes to thicken.
Whip heavy cream with powdered sweetener to soft peaks.
Fold half the whipped cream into the pudding.
In a serving bowl, layer pudding, cookies (or coconut), and a few banana slices.
Repeat layers, then top with remaining whipped cream.
Chill at least 2 hours before serving.

Sweetener note

Some sugar alcohols can upset stomachs for some people, start small if you’re sensitive.

Estimated macros per serving (using 1/2 banana total, toasted coconut)

Calories: 280
Protein: 3 g
Net carbs: 6 g
Fat: 28 g

Peach cobbler (sugar-free)

Peach cobbler can still work on a low-carb table, you just treat it like a “small scoop” dessert. The almond flour crumble gives you that buttery topping without regular flour.

Serving size: 8 servings

Ingredients (peaches)

4 cups sliced peaches (fresh or frozen, thawed and drained)
1/3 cup allulose (or erythritol), adjust to taste
1 tbsp lemon juice
1 tsp cinnamon
1 tsp vanilla extract
1 tbsp cornstarch (optional, adds carbs, can skip)
Pinch of salt

Ingredients (low-carb crumble)

1 1/2 cups almond flour
1/3 cup chopped pecans
1/3 cup allulose
6 tbsp butter, melted
1/2 tsp cinnamon
Pinch of salt

Directions

Heat oven to 350°F, grease an 8 x 8-inch baking dish.
Toss peaches with sweetener, lemon, cinnamon, vanilla, salt, and cornstarch (if using).
Pour peaches into the baking dish.
Stir crumble ingredients until sandy, then sprinkle evenly over peaches.
Bake 30 to 38 minutes until bubbly at the edges and golden on top.
Cool 20 minutes before serving (it thickens as it cools).

Serving guidance

Peaches are naturally higher in carbs, keep portions modest.

Estimated macros per serving

Calories: 310
Protein: 6 g
Net carbs: 10 g
Fat: 28 g

Bourbon balls (sugar-free)

Bourbon balls are small but bold. They’re also great for making ahead, since the flavor gets better after a night in the fridge.

Serving size: 16 balls

Ingredients

1 1/4 cups almond flour
1/2 cup cocoa powder
1 cup chopped pecans
1/2 cup powdered allulose (or powdered erythritol)
3 tbsp melted butter
1 tsp vanilla extract
1/4 tsp kosher salt
1/4 cup bourbon
2 tbsp heavy cream (as needed for texture)
2 tbsp unsweetened shredded coconut (optional for rolling)
2 tbsp cocoa powder (optional for rolling)

Directions

Stir almond flour, cocoa, pecans, powdered sweetener, and salt in a bowl.
Mix in melted butter, vanilla, and bourbon.
Add heavy cream 1 tbsp at a time until the mixture holds together when pressed.
Roll into 16 balls.
Roll in coconut or cocoa if you like.
Chill at least 2 hours before serving.

Storage

Refrigerate up to 1 week in an airtight container, or freeze up to 2 months.

Estimated macros per bourbon ball

Calories: 120
Protein: 3 g
Net carbs: 2 g
Fat: 10 g

Pecan pie bars (sugar-free)

These scratch the pecan pie itch without corn syrup. Allulose syrup (or a sugar-free maple-style syrup) helps the filling set with that classic sticky bite.

Serving size: 12 bars

Ingredients (crust)

2 cups almond flour
1/4 cup powdered allulose
1/2 tsp cinnamon
Pinch of salt
6 tbsp butter, melted

Ingredients (filling)

2 large eggs
1/2 cup allulose-based syrup (or sugar-free maple-style syrup)
1/3 cup melted butter
1 tsp vanilla extract
1/2 tsp cinnamon
Pinch of salt
2 cups chopped pecans

Directions

Heat oven to 350°F, line an 8 x 8-inch pan with parchment.
Mix crust ingredients, press firmly into the pan.
Bake crust 10 to 12 minutes until lightly golden.
Whisk eggs, syrup, butter, vanilla, cinnamon, and salt.
Stir in pecans, pour filling over warm crust.
Bake 18 to 24 minutes until the center is set and edges look caramelized.
Cool completely, then refrigerate 2 hours before slicing clean bars.

Estimated macros per bar

Calories: 260
Protein: 5 g
Net carbs: 3 g
Fat: 25 g

Chocolate chess pie (sugar-free)

Chocolate chess pie should be fudgy with a thin crackly top. Use a sweetener that bakes well (allulose blends tend to stay softer and less gritty than some options).

Serving size: 10 slices

Ingredients (crust option)

1 1/2 cups almond flour
3 tbsp cocoa powder
3 tbsp powdered allulose
Pinch of salt
5 tbsp butter, melted
1 large egg

Ingredients (filling)

1/2 cup butter, melted
3/4 cup allulose (or allulose blend)
1/3 cup cocoa powder
1 tbsp espresso powder (optional)
4 large eggs
1 tbsp vanilla extract
1/4 cup heavy cream
1/4 tsp kosher salt

Directions

Heat oven to 350°F.
Mix crust ingredients, press into a 9-inch pie pan, bake 10 minutes.
Whisk melted butter with sweetener, cocoa, espresso powder (if using), and salt.
Whisk in eggs one at a time, then add vanilla and heavy cream.
Pour filling into the crust.
Bake 28 to 35 minutes until edges are set and the center is slightly jiggly.
Cool 1 hour before slicing (it firms as it cools).

Estimated macros per slice

Calories: 260
Protein: 6 g
Net carbs: 4 g
Fat: 24 g

Red velvet cupcakes (sugar-free, higher-protein option)

Red velvet should be soft, not dry. Almond flour can bake up tender, but it needs enough fat and moisture. A little protein powder boosts protein, just don’t overbake.

Serving size: 12 cupcakes

Ingredients (cupcakes)

1 3/4 cups almond flour
1/3 cup vanilla whey isolate (optional, higher-protein)
1/2 cup allulose (or erythritol, finely ground)
2 tbsp cocoa powder
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp kosher salt
3 large eggs
1/2 cup sour cream
1/3 cup melted butter
1 tsp vanilla extract
1 tsp apple cider vinegar
1 1/2 tsp red food coloring (optional)

Ingredients (sugar-free cream cheese frosting)

8 oz cream cheese, softened
4 tbsp butter, softened
1/2 cup powdered allulose (or powdered erythritol)
1 tsp vanilla extract
Pinch of salt

Directions

Heat oven to 350°F, line a 12-cup muffin pan.
Whisk almond flour, protein powder (if using), sweetener, cocoa, baking powder, baking soda, and salt.
Whisk eggs, sour cream, butter, vanilla, vinegar, and food coloring.
Stir wet into dry until just combined, don’t overmix.
Fill liners about 3/4 full.
Bake 16 to 19 minutes until tops spring back lightly.
Cool completely.
Beat frosting ingredients until fluffy, then frost cooled cupcakes.

Dry cupcake fixes

Don’t overbake.
Sour cream helps, don’t skip it.

Sweetener note

Some sugar alcohols can upset stomachs for some people, especially in frosting. Start with a smaller portion if needed.

Estimated macros per frosted cupcake (with protein powder)

Calories: 260
Protein: 9 g
Net carbs: 4 g
Fat: 24 g

Enjoy!

These 50 Southern game day recipes prove you can keep the spread sugar-free, low-carb, and still feel like a proper tailgate. Build your menu around protein-forward dips, crunchy apps, and big-batch mains, then round it out with one comfort side and a small-scoop dessert that won’t spike the sugar.

Here’s a simple game plan to make it easy: pick 1 dip, 2 apps, 1 main, 1 side, 1 dessert. Read labels on ketchup, BBQ sauce, relish, seasoning blends, and deli meats, hidden sugars show up fast. Adjust heat to your crowd by serving hot sauce and cayenne on the side, then let everyone choose their level.

If you want to keep stress low, make a printable shopping list and a quick timeline: day before (prep sauces, chop veggies, mix dips), morning of (cook mains, bake sides, chill desserts), kickoff (reheat, crisp, set out dippers and toppings). Bookmark this list and rotate a new mix each week, your game day table stays fresh all season.