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

Southern grill food doesn’t have to mean sticky sauce and a sugar crash. This list of 50 High-Protein/Low-Carb/Sugar Free Southern Grilled Recipes keeps the smoke and spice front and center, with easy swaps when a recipe needs it.

In this post, “sugar-free” means no added sugar, using sugar-free sweeteners like allulose or monk fruit when a touch of sweetness helps, and skipping sugary bottled barbecue sauces, glazes, and marinades. You’ll still get that classic mix of smoke, spice, tang, and char across ribs, chicken, seafood, and simple sides that work with any cookout.

Each recipe includes an ingredient list with exact measurements, step-by-step directions, and macro estimates per serving when possible. Macros are always estimates, since brands (especially for rubs, sweeteners, and condiments) can change carbs and calories fast, so use them as a guide and plug in your own labels if you track closely.

Before you fire up the grill, a quick safety reminder: preheat properly, keep raw meat separate from ready-to-eat foods, and cook to safe internal temps with a thermometer. With that covered, you can focus on what matters, great Southern flavor without the extra carbs and sugar.

southern-couple-bbq-georgia-sunset-feast-c3f86e31 - Keto Sugar Free

Before you start: the Southern grill basics that keep things high-protein and sugar-free

Great Southern grilled food comes down to a few repeatable habits. Keep your heat under control, season with smoke, spice, and tang (not sugar), and cook by temperature, not by guesswork. When you do that, you can grill ribs, chicken, seafood, and sides that taste like a cookout classic while still fitting a high-protein, low-carb, sugar-free plan.

Quick macro guide: what “high-protein, low-carb” looks like on a plate

A simple target for most meals is 30 to 50g of protein and net carbs around 5 to 15g, depending on your sides and sauces. Build your plate like a “protein anchor” with a small ring of veg around it: grilled chicken thighs (skin-on or skinless), pork tenderloin, shrimp, salmon, or lean steak, plus non-starchy veggies like asparagus, zucchini, peppers, mushrooms, or a vinegar slaw.

Net carbs means total carbs minus fiber (and sometimes sugar alcohols, depending on the label). Keep it simple, read the nutrition panel, and aim low. If you add a higher-carb side (even something “healthy” like beans), keep the portion small and let the protein carry the meal. Macros are always estimates, so use them as a guide, not a rulebook.

Sugar-free Southern flavor builders (so you do not miss the brown sugar)

Southern barbecue flavor isn’t sugar, it’s smoke + spice + acid + fat. Start with dry rubs and bold seasonings, then layer in tang with a mop or slather.

A few reliable flavor moves:

Smoked paprika, chipotle powder, blackening spice for that deep, smoky bite.
Mustard slather (yellow or Dijon) to help rub stick, it also adds tang without carbs.
Vinegar mops (apple cider vinegar, hot sauce, a pinch of salt) to keep meat moist and bright.
Coffee rubs for brisket vibes without sweeteners.
Citrus and pickle brine for chicken and shrimp, they tenderize and wake up flavor fast.
Onion powder and garlic powder for that cookout base note.

For a sugar-free BBQ strategy, think: dry rub first, then smoke and heat, then finish with a thin glaze sweetened with allulose (or monk fruit) right at the end. Add sweeteners late so they don’t scorch over high heat.

Watch for hidden sugars in ketchup, store-bought BBQ sauce, sweet tea, cola marinades, and even some pickles. Read labels and keep a sugar-free ketchup on hand.

rustic-southern-couple-backyard-bbq-autumn-georgia-f4285359 - Keto Sugar Free

Topic	Do this	Sugar-free, high-protein notes
Heat control	Use two-zone heat, sear then finish indirect	Prevents burnt spices and keeps meat juicy
Seasoning base	Build flavor with smoke, spice, and tang	Skip brown sugar, use paprika, chipotle, pepper, garlic, onion
Cook method	Cook by temp, not time	Use a thermometer for chicken, pork, fish, and steak
Protein target	30 to 50g protein per meal	Choose chicken thighs, pork tenderloin, shrimp, salmon, lean steak
Carb target	Net carbs about 5 to 15g	Net carbs = total carbs minus fiber (check labels)
Plate build	Protein anchor plus a small ring of veg	Go for asparagus, zucchini, peppers, mushrooms, vinegar slaw
Tang and moisture	Add a vinegar mop or pickle brine	Apple cider vinegar plus hot sauce plus salt keeps flavor bright
Rub adhesion	Use a mustard slather before the rub	Yellow or Dijon adds tang with minimal carbs
Sweet finish	Add a thin glaze only at the end	If needed, use allulose or monk fruit late so it won’t scorch
Hidden sugar watch	Read sauce and condiment labels	Ketchup, BBQ sauce, and marinades often hide added sugar

Gear and set-up: what makes grilled proteins turn out juicy

Juicy grilled meat is mostly heat control. Set up two-zone cooking every time: pile coals (or turn burners) on one side for a hot sear, and keep the other side cooler to finish gently. Sear on the hot side, then slide the food to the cool side to coast to temp without drying out.

Use tools that remove guesswork:

An instant-read thermometer (this is non-negotiable).
A chimney starter for charcoal, it lights fast without lighter fluid taste.
Wood chunks like hickory, pecan, or oak for real Southern smoke.
A cast-iron skillet for the grill (great for cowboy steaks, shrimp, or blistered veg).
Foil and butcher paper for resting and holding.
A spray bottle with water and vinegar for flare-ups.
A rib rack if you’re cooking for a crowd (optional).

Cook to these internal temps: chicken 165F, pork chops 145F plus a short rest, shrimp 120 to 130F until opaque, salmon 125 to 130F for medium, and steaks to your preference. Resting matters because it lets juices settle back into the meat, like letting a pitcher stop sloshing before you pour.

For low-carb sides, go protein-forward (grilled shrimp skewers, bacon-wrapped jalapeños) and veg-heavy (okra, zucchini, slaw). Skip the bun or use lettuce wraps (low-carb buns are optional). Keep pantry basics ready: kosher salt, black pepper, smoked paprika, cayenne, garlic powder, onion powder, chili powder, mustard powder, celery seed, cumin, apple cider vinegar, hot sauce, Dijon, Worcestershire (check label), liquid smoke (optional), allulose or monk fruit, sugar-free ketchup, and tomato paste.

southern-couple-georgia-bbq-pit-sunset-0d649460 - Keto Sugar Free

Topic	What to do	Quick details
Heat control (juicy grilled proteins)	Use two-zone cooking	Hot side for sear, cool side to finish gently, sear then slide to the cool side to coast to temp
Must-have tools	Instant-read thermometer	Removes guesswork, helps stop overcooking
Charcoal helper	Chimney starter	Lights fast, avoids lighter fluid taste
Smoke	Wood chunks	Hickory, pecan, or oak
Grill add-on	Cast-iron skillet	Great for cowboy steaks, shrimp, blistered veg
Rest and hold	Foil and butcher paper	Helps keep meat warm and juicy
Flare-up control	Spray bottle (water plus vinegar)	Tames flames without soaking food
Crowd cooking (optional)	Rib rack	Frees grill space
Internal temps	Chicken	165F
Internal temps	Pork chops	145F, plus a short rest
Internal temps	Shrimp	120 to 130F, cook until opaque
Internal temps	Salmon	125 to 130F (medium)
Internal temps	Steaks	Cook to your preference
Resting	Let meat rest after cooking	Juices settle back in before slicing
Low-carb sides	Go protein-forward	Grilled shrimp skewers, bacon-wrapped jalapeños
Low-carb sides	Go veg-heavy	Okra, zucchini, slaw
Bread swap	Skip the bun or use lettuce wraps	Low-carb buns are optional
Pantry basics	Core seasonings and sauces	Kosher salt, black pepper, smoked paprika, cayenne, garlic powder, onion powder, chili powder, mustard powder, celery seed, cumin, apple cider vinegar, hot sauce, Dijon, Worcestershire (check label), liquid smoke (optional), allulose or monk fruit, sugar-free ketchup, tomato paste

The Classics on the grill: ribs, pork, and beef (14 recipes with ingredients, steps, and macro estimates)

When you want that old-school Southern cookout taste, you don’t need sugar. You need salt, smoke, pepper, and patience. The recipes below keep carbs low and protein high, while still giving you bark, char, and that “lean back in your chair” first bite.

A quick rib tip before you start: ribs like low-and-slow on indirect heat (about 250 to 300F). If they start to darken too fast, wrap in foil or butcher paper with a splash of apple cider vinegar, then finish unwrapped to set the bark.

Ribs, pulled pork, chops, and sausages: big smokehouse flavor without sugar

Memphis Dry-Rubbed Baby Back Ribs
A peppery, savory rib with a dry crust and zero sticky glaze. Serve with a vinegar splash if you like it bright.
Ingredients (serves 4)

2 racks baby back ribs (about 4 to 5 lb total)
2 tbsp kosher salt
2 tbsp smoked paprika
1 tbsp black pepper
2 tsp garlic powder
2 tsp onion powder
1 tsp dry mustard
1 tsp cayenne (optional)
1 tbsp apple cider vinegar (for spritz)
Directions

Remove the rib membrane, pat ribs dry.
Mix rub, season ribs all over, rest 20 minutes.
Heat grill for two-zone cooking, hold 275F on the indirect side.
Add wood chunks (hickory or pecan), place ribs indirect, bone-side down.
Cook 2.5 to 3.5 hours, spritz with vinegar every 45 minutes.
If ribs darken early, wrap with 2 tbsp water or vinegar, cook 45 minutes more.
Finish unwrapped 15 minutes; aim for 195 to 203F between bones, rest 10 minutes.
Macro estimate (per serving): Calories 520, Protein 42g, Net Carbs 2g, Fat 38g
Sugar-free swap note: Skip bottled BBQ sauce, serve with hot sauce and vinegar instead.

Pat’s Ribs with Peach BBQ Sauce (Sugar-Free)
Sweet peach flavor without the sugar bomb, finished at the end so it doesn’t burn.
Ingredients (serves 4)

2 racks St. Louis-style ribs (about 5 lb total)
1 tbsp kosher salt
1 tbsp smoked paprika
2 tsp black pepper
2 tsp garlic powder
1 tsp chili powder
3/4 cup sugar-free peach jam (or peach puree)
2 tbsp allulose
1/3 cup apple cider vinegar
2 tbsp sugar-free ketchup
1 tbsp Worcestershire (check label)
1 tsp hot sauce
Directions

Season ribs with salt and spices, rest 20 minutes.
Grill indirect at 275F for 2.5 to 3 hours.
Stir jam, allulose, vinegar, ketchup, Worcestershire, and hot sauce in a small pan.
Simmer sauce 5 minutes, taste, add a pinch more allulose only if needed.
Wrap ribs if needed to prevent over-browning, then cook until tender (195 to 203F).
Brush sauce on ribs for the last 10 minutes on the grill, rest 10 minutes, slice.
Macro estimate (per serving): Calories 560, Protein 44g, Net Carbs 6g, Fat 39g
Sugar-free swap note: Use peach puree plus allulose if your “sugar-free” jam still has carbs.

Grill-Smoked Pork Butt (Pulled Pork)
This is the “feed a crowd” classic, but it still works for meal prep. Smoke does the heavy lifting.
Ingredients (serves 8)

1 boneless pork butt (6 to 7 lb)
2 tbsp kosher salt
1 tbsp black pepper
1 tbsp smoked paprika
2 tsp garlic powder
2 tsp onion powder
1 tsp cumin
1/2 tsp cayenne (optional)
1/2 cup apple cider vinegar (for spritz)
Directions

Pat pork dry, season all over, rest 30 minutes.
Set grill for indirect heat at 250 to 275F, add wood (oak, hickory, or pecan).
Smoke pork fat-side up 4 to 6 hours, spritz with vinegar every hour after hour 2.
When bark looks deep, wrap tightly in foil or butcher paper.
Cook until 195 to 203F and probe-tender, usually 2 to 4 hours more.
Rest wrapped 45 to 60 minutes in a cooler or turned-off oven.
Unwrap, save juices, shred, then toss meat with a few spoonfuls of juices and salt to taste.
Macro estimate (per serving): Calories 410, Protein 41g, Net Carbs 1g, Fat 26g
Sugar-free swap note: If you want sauce, mix vinegar, hot sauce, salt, and pepper, no sweetener needed.

Bourbon Pork Chops with Grilled Peaches (No Added Sugar)
Smoky bourbon and charred peaches taste like summer, even without brown sugar.
Ingredients (serves 4)

4 bone-in pork chops (1-inch thick, about 2 lb total)
1 tbsp avocado oil
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
2 cloves garlic, minced
3 tbsp bourbon
2 peaches, halved and pitted
1 tbsp butter (optional)
1 tsp allulose (optional, for peaches)
Directions

Oil and season chops with salt, pepper, paprika, garlic, and bourbon, rest 20 minutes.
Grill chops over medium-high heat 3 to 5 minutes per side.
Move to indirect heat, cook to 145F, rest 5 minutes.
Grill peaches cut-side down 2 to 3 minutes, flip 1 minute.
Top peaches with butter and a tiny pinch of allulose if you want extra sweetness.
Macro estimate (per serving): Calories 390, Protein 33g, Net Carbs 7g, Fat 23g
Sugar-free swap note: Add any sweetener only after grilling, so it doesn’t scorch.

Dry-Rubbed Grilled Spareribs
Bigger ribs, bigger bite. This rub stays bold and savory, with a crust you can hear.
Ingredients (serves 4)

1 rack spareribs (4 to 5 lb)
1 tbsp kosher salt
1 tbsp black pepper
1 tbsp smoked paprika
2 tsp garlic powder
2 tsp onion powder
1 tsp celery seed
1/2 tsp cayenne (optional)
Directions

Remove membrane, pat dry, season ribs, rest 20 minutes.
Grill indirect at 275F, bone-side down, for 3 to 4 hours.
Wrap if color gets too dark, cook until 195 to 203F, then unwrap 15 minutes.
Rest 10 minutes, slice between bones.
Macro estimate (per serving): Calories 610, Protein 46g, Net Carbs 2g, Fat 45g
Sugar-free swap note: Use extra paprika for color instead of sweet rubs.

Simple Country Ribs
These feel like backyard ribs without the wait. They cook like thick chops, with smoky edges.
Ingredients (serves 4)

2 lb boneless country-style pork ribs
1 tbsp avocado oil
1 1/2 tsp kosher salt
1 tsp black pepper
2 tsp smoked paprika
1 tsp garlic powder
1/2 tsp dried thyme (optional)
2 tbsp apple cider vinegar
Directions

Toss pork with oil and seasonings.
Sear over medium-high heat 2 to 3 minutes per side.
Move to indirect heat, cover grill, cook to 145F to 155F.
Splash vinegar on during the last 2 minutes, rest 5 minutes.
Macro estimate (per serving): Calories 420, Protein 36g, Net Carbs 1g, Fat 30g
Sugar-free swap note: Vinegar gives “BBQ brightness” without sweet sauce.

Maple-Pecan Butter Grilled Pork Chops (Sugar-Free)
This tastes like a special-occasion chop, but the “maple” comes from extract and a smart sweetener.
Ingredients (serves 4)

4 boneless pork chops (1-inch thick)
1 tbsp avocado oil
1 1/2 tsp kosher salt
1 tsp black pepper
4 tbsp butter, softened
2 tbsp chopped pecans
1/2 tsp maple extract (or sugar-free maple flavor)
1 tbsp allulose (or monk fruit sweetener)
1/4 tsp cinnamon (optional)
Directions

Mix butter, pecans, maple extract, allulose, and cinnamon, chill.
Oil and season chops, grill 3 to 5 minutes per side.
Finish over indirect heat to 145F, rest 5 minutes.
Top each chop with a pat of maple-pecan butter to melt.
Macro estimate (per serving): Calories 430, Protein 34g, Net Carbs 2g, Fat 32g
Sugar-free swap note: Maple extract plus allulose gives the flavor without syrup.

Grilled Sausages with Cabbage Chowchow (Sugar-Free)
Salty sausage and tangy chowchow is the kind of bite that wakes up a plate.
Ingredients (serves 4)

1 1/2 lb smoked sausage links (check carbs)
2 cups shredded green cabbage
1/2 cup diced green bell pepper
1/4 cup diced onion
1/2 cup apple cider vinegar
1/3 cup water
1 tsp kosher salt
1/2 tsp celery seed
1/4 tsp turmeric (optional)
1 tbsp allulose (optional, to soften the vinegar)
Directions

Combine cabbage, pepper, onion, vinegar, water, salt, celery seed, and turmeric.
Add allulose only if you want less bite, chill 20 minutes.
Grill sausages over medium heat, turning, until browned and 160F inside.
Serve sausages with a pile of chowchow on the side.
Macro estimate (per serving): Calories 520, Protein 22g, Net Carbs 6g, Fat 43g
Sugar-free swap note: Classic chowchow uses sugar, allulose keeps it sharp but balanced.

Grilled Sausage Round
This is quick, crispy, and great for sharing. Think “sausage coins” with charred edges.
Ingredients (serves 4)

1 1/2 lb smoked sausage ring
1 tbsp Dijon mustard (optional)
1 tsp black pepper
1 tbsp apple cider vinegar (optional squeeze at end)
Directions

Slice sausage into 1/2-inch rounds.
Grill over medium-high heat 2 to 3 minutes per side until crisp and 160F inside.
Toss with a little Dijon and black pepper, finish with a small splash of vinegar.
Macro estimate (per serving): Calories 500, Protein 21g, Net Carbs 2g, Fat 44g
Sugar-free swap note: Skip sweet mustard sauces, Dijon brings bite with almost no carbs.

Beef done right: brisket, steaks, and fast grilling cuts that stay lean

Barbecued Beef Brisket (Sugar-Free Mop Sauce)
This brisket is smoke, pepper, and a mop that keeps it juicy, no sugary sauce needed.
Ingredients (serves 8)

1 beef brisket (6 to 8 lb, flat or small packer)
2 tbsp kosher salt
2 tbsp coarse black pepper
1 tbsp smoked paprika
2 tsp garlic powder
1 cup beef broth
1/3 cup apple cider vinegar
2 tbsp Worcestershire (check label)
1 tsp hot sauce
Directions

Season brisket, rest 30 minutes while grill holds 250 to 275F.
Smoke brisket indirect 4 hours, fat-side up, adding wood as needed.
Mix broth, vinegar, Worcestershire, and hot sauce, mop every hour after hour 2.
Wrap at 165F if bark is set, cook to 195 to 203F and probe-tender.
Rest wrapped at least 1 hour, slice against the grain.
Macro estimate (per serving): Calories 430, Protein 45g, Net Carbs 1g, Fat 27g
Sugar-free swap note: Add any sweetener to the mop only at the end, and only if you truly need it.

Cast-Iron Cowboy Steak (Reverse Sear Option)
Big steak, simple seasoning. Cast iron gives you a crust like a steakhouse.
Ingredients (serves 4)

1 bone-in ribeye (cowboy steak), 2 to 2 1/2 inches thick (about 2.5 lb)
1 tbsp avocado oil
2 tsp kosher salt
1 1/2 tsp black pepper
1 tsp garlic powder (optional)
1 tbsp butter (optional)
Directions

Season steak. For reverse sear, cook indirect at 250 to 275F until 115F internal.
Heat cast-iron skillet on grill until very hot, add oil.
Sear steak 1 to 2 minutes per side, plus edges, to 125F (medium-rare) or 135F (medium).
Add butter last 30 seconds if using, then rest 10 minutes before slicing.
Macro estimate (per serving): Calories 620, Protein 42g, Net Carbs 0g, Fat 50g
Sugar-free swap note: Skip sweet steak sauces, finish with salted butter and pepper.

Grilled Skirt Steak Skewers (Optional Veggie Add-Ins)
Fast, hot, and perfect for a high-protein plate. Keep it medium-rare for tenderness.
Ingredients (serves 4)

1 1/2 lb skirt steak, cut into 2-inch pieces
2 tbsp olive oil
1 tbsp lime juice
2 cloves garlic, minced
1 1/2 tsp kosher salt
1 tsp ground cumin
1 tsp chili powder
1 bell pepper, cut into chunks (optional)
1 small red onion, cut into chunks (optional)
Directions

Toss steak with oil, lime, garlic, and seasonings, rest 20 minutes.
Thread onto skewers, add peppers and onion if using.
Grill over high heat 2 to 3 minutes per side.
Pull at 125F to 130F for medium-rare, rest 5 minutes.
Macro estimate (per serving): Calories 360, Protein 34g, Net Carbs 3g, Fat 23g
Sugar-free swap note: Lime and garlic replace sweet marinades.

Pepper-Stuffed Grilled Flank Steak
This one eats like a steak pinwheel, with peppers inside catching smoke and juices.
Ingredients (serves 4)

1 1/2 lb flank steak
1 tbsp olive oil
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
1 cup sliced roasted red peppers (jarred, drained)
1/2 cup baby spinach
2 tbsp grated Parmesan (optional)
Directions

Butterfly flank steak if needed, pound to even thickness.
Season with oil, salt, pepper, and paprika.
Layer peppers, spinach, and Parmesan, roll tight, tie with kitchen string.
Grill over medium heat, turning, until 130F to 135F for medium-rare to medium.
Rest 10 minutes, slice into rounds.
Macro estimate (per serving): Calories 330, Protein 36g, Net Carbs 3g, Fat 18g
Sugar-free swap note: Choose roasted peppers with no added sugar on the label.

Spicy Ribeye Steaks with Compound Butter
You get heat, smoke, and a buttery finish that melts into every slice.
Ingredients (serves 4)

2 ribeye steaks (about 2 lb total)
1 tbsp avocado oil
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp chipotle powder (or cayenne to taste)
4 tbsp butter, softened
1 tbsp minced parsley
1 tsp lemon juice
1 small garlic clove, grated
Directions

Mix butter with parsley, lemon, and garlic, chill.
Oil and season steaks.
Grill 3 to 5 minutes per side, then pull at 125F (medium-rare) or 135F (medium).
Rest 8 minutes, top with compound butter before serving.
Macro estimate (per serving): Calories 560, Protein 38g, Net Carbs 1g, Fat 46g
Sugar-free swap note: If you want a “sweet heat” feel, add a tiny pinch of allulose to the butter, not the grill.

Bacon-Wrapped Top Sirloin Medallions
Lean sirloin stays juicy with bacon armor. Great for guests because it looks fancy, but it’s simple.
Ingredients (serves 4)

1 1/2 lb top sirloin, cut into 4 thick medallions
4 slices bacon
1 tbsp avocado oil
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp garlic powder
Toothpicks (soaked if wooden)
Directions

Wrap each medallion with bacon, secure with a toothpick.
Season with oil, salt, pepper, and garlic powder.
Grill over medium heat, turning, until steak hits 130F (medium-rare) or 140F (medium).
Make sure bacon is browned, move to indirect heat if flare-ups start.
Rest 5 to 8 minutes, remove toothpicks, serve.
Macro estimate (per serving): Calories 420, Protein 38g, Net Carbs 0g, Fat 28g
Sugar-free swap note: Use bacon with no added sugar (some brands sneak it in).

Chicken and poultry that stays juicy: 13 sugar-free, low-carb grill favorites

Chicken can dry out fast on a grill, especially when you chase crispy skin. The fix is simple: brine or salt early, cook with two-zone heat, and pull it when a thermometer says it’s done, not when it “looks” done. The recipes below keep carbs low and flavor high, with sugar-free sauces and smarter glazes that go on late, so they don’t scorch.

Whole chicken methods that deliver crispy skin and smoky flavor

Grill-Smoked Spatchcock Chicken
Flat chicken cooks evenly, stays juicy, and picks up real smoke.
Ingredients (serves 4)

1 whole chicken (4 to 5 lb)
1 1/2 tbsp kosher salt
2 tsp black pepper
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tbsp avocado oil
1 tbsp apple cider vinegar
Directions

Pat chicken dry, remove backbone with kitchen shears, press flat.
Season all over with salt, pepper, paprika, garlic powder, and onion powder.
Set grill for two-zone cooking (about 325 to 350F on indirect), add hickory or pecan.
Cook chicken skin-side up on indirect heat 40 to 55 minutes.
Crisp skin over direct heat 2 to 4 minutes, watching flare-ups.
Pull when breast hits 165F and thigh hits 175F, rest 10 minutes.
Safe handling: Keep raw chicken and plates separate, wash hands and tools after trimming.
Macro estimate (per serving): Calories 410, Protein 45g, Net Carbs 1g, Fat 24g

Chicken Under a Brick
A heavy press gives you crackly skin, like a cast-iron “pan roast” on the grill.
Ingredients (serves 4)

1 whole chicken (3 1/2 to 4 1/2 lb), spatchcocked
1 1/2 tbsp kosher salt
1 1/2 tsp black pepper
1 tsp dried thyme
1 tsp garlic powder
2 tbsp avocado oil
1 lemon, halved
Directions

Preheat grill to medium-high, set up two zones.
Season chicken with salt, pepper, thyme, and garlic powder, rub with oil.
Place chicken skin-side down over direct heat.
Set a foil-wrapped brick or heavy skillet on top, grill 10 to 14 minutes.
Flip chicken, move to indirect heat, cover, cook 20 to 30 minutes.
Pull at 165F in the breast, rest 10 minutes, squeeze lemon over.
Safe handling: Don’t reuse the raw-chicken seasoning bowl for cooked chicken.
Macro estimate (per serving): Calories 430, Protein 46g, Net Carbs 2g, Fat 25g

Chipotle-Rubbed Beer Can Chicken (Low-Carb Beer or Broth)
Upright cooking self-bastes while the chipotle rub builds a smoky crust.
Ingredients (serves 4)

1 whole chicken (4 to 5 lb)
1 tbsp kosher salt
2 tsp chipotle powder
2 tsp smoked paprika
1 tsp ground cumin
1 tsp garlic powder
1 tbsp avocado oil
1/2 can low-carb light beer (or 1/2 cup chicken broth), for the can
Directions

Set grill for indirect heat at 350F (no direct flame under the chicken).
Mix salt, chipotle powder, paprika, cumin, and garlic powder, rub onto chicken with oil.
Fill a beer can halfway (or use broth), set chicken onto can, legs down.
Cook on indirect heat 60 to 80 minutes, lid closed.
Pull at 165F in breast and 175F in thigh, rest 15 minutes before carving.
Safe handling: Use a clean thermometer probe each time you check temp.
Macro estimate (per serving): Calories 420, Protein 45g, Net Carbs 1g, Fat 25g

Heat, tang, and classic sauces (made sugar-free)

Nashville Hot Grilled Chicken
Fire and crunch, with optional sweetener kept small (you don’t need much).
Ingredients (serves 4)

2 lb bone-in, skin-on chicken thighs
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
1/2 cup avocado oil (for hot oil sauce)
2 tbsp cayenne (adjust to taste)
1 tsp chili powder
1/2 tsp garlic powder
1 tsp apple cider vinegar
1 tsp allulose (optional)
Directions

Season thighs with salt, pepper, and smoked paprika.
Grill over medium heat 6 to 8 minutes per side, then move to indirect heat.
Cook to 175F (thighs stay juicier past 165F), rest 5 minutes.
Warm 1/2 cup oil in a small pan, stir in cayenne, chili powder, garlic powder, vinegar, and optional allulose.
Brush sauce on chicken right before serving (not early).
Macro estimate (per serving): Calories 520, Protein 38g, Net Carbs 1g, Fat 40g

Pickle-Brined Grilled Chicken
Pickle brine is a quick “Southern shortcut” to juicy chicken.
Ingredients (serves 4)

2 lb chicken breasts or thighs
1 cup dill pickle juice (check label for no added sugar)
1 tbsp hot sauce (optional)
1 tbsp avocado oil
1 tsp kosher salt (use less if brine is very salty)
1 tsp black pepper
1 tsp garlic powder
Directions

Brine chicken in pickle juice (and hot sauce) 2 to 12 hours in the fridge.
Remove chicken, pat very dry, discard brine.
Season lightly with salt, pepper, and garlic powder, then oil.
Grill over medium heat 5 to 7 minutes per side (breasts) or 6 to 8 minutes per side (thighs).
Pull at 165F, rest 5 to 10 minutes.
Macro estimate (per serving): Calories 260, Protein 42g, Net Carbs 1g, Fat 9g

White BBQ Sauce with Smoky Chicken (Alabama style)
Tangy, peppery, and perfect on smoked quarters.
Ingredients (serves 4)

4 chicken leg quarters (about 3 lb)
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
3/4 cup mayonnaise
2 tbsp apple cider vinegar
1 tbsp lemon juice
1 tsp prepared horseradish
1/2 tsp garlic powder
Directions

Season chicken with salt, pepper, and smoked paprika.
Grill on indirect heat at 325 to 350F for 35 to 50 minutes.
Pull at 165F in the thickest part, rest 10 minutes.
Stir mayo, vinegar, lemon juice, horseradish, and garlic powder.
Serve sauce on the side, or brush on in the last 2 minutes only.
Macro estimate (per serving): Calories 610, Protein 44g, Net Carbs 1g, Fat 48g

Grilled Chicken Thighs with Mustard-Worcestershire Marinade
A sharp, savory marinade that tastes like old-school cookout chicken.
Ingredients (serves 4)

2 lb boneless, skinless chicken thighs
2 tbsp Dijon mustard
1 1/2 tbsp Worcestershire sauce (check label)
1 tbsp apple cider vinegar
1 tbsp avocado oil
1 tsp kosher salt
1 tsp black pepper
1 tsp onion powder
Directions

Mix Dijon, Worcestershire, vinegar, oil, salt, pepper, and onion powder.
Marinate chicken 30 minutes to 4 hours (refrigerated).
Grill over medium heat 6 to 8 minutes per side.
Pull at 165F to 175F, rest 5 minutes.
Macro estimate (per serving): Calories 320, Protein 34g, Net Carbs 2g, Fat 19g

Family-friendly legs, wings, and burgers with smarter glazes

Sweet Tea Barbecued Chicken (Sugar-Free)
“Sweet tea” flavor, no sugar. Use strong tea plus allulose, then glaze late.
Ingredients (serves 4)

2 lb chicken thighs or drumsticks
1/2 cup very strong black tea, cooled
2 tbsp apple cider vinegar
2 tbsp sugar-free ketchup
1 tbsp allulose
1 tsp smoked paprika
1 tsp garlic powder
1 tsp kosher salt
Directions

Stir tea, vinegar, ketchup, allulose, paprika, garlic powder, and salt.
Grill chicken over medium heat 25 to 35 minutes total, turning every 6 to 8 minutes.
Brush glaze on during the last 5 to 7 minutes only.
Pull at 165F, rest 5 minutes.
Macro estimate (per serving): Calories 340, Protein 36g, Net Carbs 4g, Fat 18g

Grilled Chicken Legs with Bourbon-Cola Glaze (Sugar-Free)
Bourbon and “cola” without the sugar hit (use diet cola or cola extract).
Ingredients (serves 4)

8 chicken drumsticks (about 2 1/2 lb)
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
1/2 cup diet cola (or 1/2 cup water plus 1/2 tsp cola extract)
2 tbsp bourbon
2 tbsp sugar-free ketchup
1 tbsp allulose
Directions

Season drumsticks with salt, pepper, and smoked paprika.
Grill over medium heat 25 to 35 minutes, turning every 6 to 7 minutes.
Simmer diet cola, bourbon, ketchup, and allulose 5 minutes until glossy.
Brush glaze on during the last 3 to 5 minutes, turning to set.
Pull at 165F, rest 5 minutes.
Macro estimate (per serving): Calories 360, Protein 34g, Net Carbs 3g, Fat 22g

Apricot Glazed Grilled Chicken Wings (Sugar-Free)
Apricot flavor comes from sugar-free preserves, applied late to avoid burning.
Ingredients (serves 4)

2 lb chicken wings
1 tsp kosher salt
1 tsp black pepper
1 tsp smoked paprika
1/2 cup sugar-free apricot preserves
1 tbsp apple cider vinegar
1/2 tsp crushed red pepper (optional)
Directions

Season wings with salt, pepper, and smoked paprika.
Grill over medium heat 20 to 28 minutes total, turning often.
Warm preserves with vinegar and optional red pepper.
Brush glaze on during the last 4 to 6 minutes only.
Pull when wings hit 165F, rest 3 minutes.
Macro estimate (per serving): Calories 390, Protein 30g, Net Carbs 5g, Fat 26g

Grilled Sweet & Sour Drumsticks (Sugar-Free)
Sweet and sour should taste punchy, not sugary. Vinegar plus allulose nails it.
Ingredients (serves 4)

8 drumsticks (about 2 1/2 lb)
1 1/2 tsp kosher salt
1 tsp black pepper
1/3 cup rice vinegar (or apple cider vinegar)
2 tbsp sugar-free ketchup
1 tbsp soy sauce or coconut aminos
1 tbsp allulose
1 tsp garlic powder
Directions

Grill drumsticks over medium heat 25 to 35 minutes, turning every 6 to 7 minutes.
Simmer vinegar, ketchup, soy sauce, allulose, and garlic powder 4 minutes.
Brush sauce on during the last 5 minutes, turning to set.
Pull at 165F, rest 5 minutes.
Macro estimate (per serving): Calories 350, Protein 34g, Net Carbs 4g, Fat 21g

Key West Chicken
Citrus, soy, and garlic make this taste like vacation, even in your backyard.
Ingredients (serves 4)

2 lb boneless, skinless chicken breasts
1/4 cup lime juice
2 tbsp olive oil
2 tbsp soy sauce or coconut aminos
3 cloves garlic, minced
1 tsp dried oregano
1 tsp kosher salt
1/2 tsp black pepper
Directions

Mix lime juice, oil, soy sauce, garlic, oregano, salt, and pepper.
Marinate chicken 30 minutes to 4 hours (refrigerated).
Grill over medium-high heat 5 to 7 minutes per side.
Pull at 165F, rest 5 minutes, slice.
Macro estimate (per serving): Calories 260, Protein 42g, Net Carbs 2g, Fat 9g

Grilled Turkey Burgers with Jam-Dijon Mustard (Sugar-Free)
Lean turkey stays moist with a simple trick: don’t overcook, and let sauce do the work.
Ingredients (serves 4)

1 1/2 lb ground turkey (93% lean)
1 1/2 tsp kosher salt
1 tsp black pepper
1 tsp garlic powder
1 tbsp Worcestershire sauce (check label)
2 tbsp mayonnaise (optional, for moisture)
2 tbsp Dijon mustard
2 tbsp sugar-free berry jam
Directions

Mix turkey with salt, pepper, garlic powder, Worcestershire, and optional mayo.
Form 4 patties, chill 10 minutes for firmer burgers.
Grill over medium heat 4 to 6 minutes per side.
Pull at 165F, rest 3 minutes.
Stir Dijon and sugar-free jam, spoon on top (don’t cook it on).
Macro estimate (per serving): Calories 320, Protein 34g, Net Carbs 3g, Fat 18g

Tip for any glaze on the grill: If it has sweetener (even allulose), brush it on near the end. Think of glaze like sunscreen, it belongs on at the last minute, not the first hour.

Seafood from the grill: 8 fast high-protein dinners with Southern coastal vibes

Seafood is the weeknight shortcut that still feels like a beach weekend. It cooks fast, takes spice well, and pairs naturally with citrus, butter, and crisp veggies. The biggest rule is simple: don’t overcook it. If you wait for shrimp to “really curl up,” you already went too far.

A couple tools make this easier: a grill basket for small pieces, and skewers for shrimp and prawns. If you use wooden skewers, soak them 20 to 30 minutes. Thread shrimp through both the tail and the thick end so they don’t spin when you flip.

Shrimp and prawns: quick cooks with big spice

Grilled Shrimp with Chili Cocktail Sauce (Sugar-Free)
Ingredients (serves 4)

1 1/2 lb large shrimp, peeled and deveined
1 tbsp avocado oil
1 tsp kosher salt
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp black pepper
1/2 cup sugar-free ketchup
2 tbsp prepared horseradish
1 tbsp lemon juice
1 tsp hot sauce (optional)
Directions

Heat grill to medium-high, clean and oil grates.
Toss shrimp with oil, salt, paprika, garlic powder, and pepper.
Skewer shrimp (or use a grill basket).
Grill 1 1/2 to 2 minutes per side, pull when just opaque.
Stir ketchup, horseradish, lemon juice, and hot sauce, serve cold.
Macro estimate (per serving): 220 calories, 33g protein, 4g net carbs, 6g fat.

Grilled Lemon Pepper Prawns
Ingredients (serves 4)

1 1/2 lb jumbo prawns, peeled and deveined
1 tbsp olive oil
1 1/2 tsp lemon zest
2 tbsp lemon juice
1 tsp kosher salt
1 tsp coarse black pepper
1/2 tsp onion powder
2 tbsp butter, melted
Directions

Toss prawns with oil, zest, juice, salt, pepper, and onion powder.
Skewer prawns in a single layer.
Grill 2 to 3 minutes per side over medium-high heat.
Brush with melted butter right after pulling them off.
Macro estimate (per serving): 270 calories, 34g protein, 2g net carbs, 14g fat.

Grilled Shrimp Lettuce Wraps
Ingredients (serves 4)

1 1/2 lb large shrimp, peeled and deveined
1 tbsp avocado oil
1 tsp Cajun seasoning (salt-free if needed)
1/2 tsp kosher salt
2 tbsp mayonnaise
1 tbsp Dijon mustard
1 tbsp pickle juice
1/2 cup diced celery
1/4 cup sliced scallions
8 butter lettuce leaves
1 lemon, cut into wedges
Directions

Toss shrimp with oil, Cajun seasoning, and salt.
Grill 1 1/2 to 2 minutes per side, then chop.
Stir mayo, Dijon, and pickle juice, fold in shrimp, celery, and scallions.
Spoon into lettuce leaves, finish with lemon.
Macro estimate (per serving): 260 calories, 33g protein, 3g net carbs, 12g fat.

Grilled Coconut Shrimp with Tomato-Melon Salad (Low-Carb)
Ingredients (serves 4)

1 1/2 lb large shrimp, peeled and deveined
1/2 tsp kosher salt
1/2 tsp black pepper
1/2 cup unsweetened shredded coconut
1/2 cup crushed pork rinds (fine crumbs)
1 tsp smoked paprika
1 large egg
1 tbsp water
1 tbsp avocado oil (for grates)
1 cup cherry tomatoes, halved
1 1/2 cups diced cantaloupe (small dice, keep portion modest)
2 tbsp lime juice
2 tbsp olive oil
2 tbsp chopped basil
Directions

Heat grill to medium, oil grates well.
Mix coconut, pork rind crumbs, and paprika.
Whisk egg with water in a bowl.
Season shrimp with salt and pepper, dip in egg, press into coating.
Grill 2 minutes per side, move gently with a thin spatula.
Toss tomatoes, melon, lime juice, olive oil, and basil, serve with shrimp.
Macro estimate (per serving): 330 calories, 34g protein, 8g net carbs, 18g fat.

Fish and lobster: weeknight easy, party impressive

Grilled Amberjack Po’ Boys with Maque Choux (Low-Carb)
Ingredients (serves 4)

1 1/2 lb amberjack fillets
1 tbsp olive oil
1 tsp kosher salt
1 tsp blackening seasoning (no sugar)
2 tbsp butter, melted
1 tbsp lemon juice
2 cups riced cauliflower
1/3 cup corn kernels (limit for lower carbs)
1/2 cup diced red bell pepper
1/4 cup diced celery
1/4 cup diced onion
2 tbsp heavy cream
1 tbsp hot sauce (optional)
8 lettuce leaves or 4 low-carb buns
Directions

Sauté cauliflower, corn, pepper, celery, and onion in a skillet on the grill (or stove) 6 to 8 minutes.
Stir in cream, hot sauce, and a pinch of salt, keep warm.
Oil and season amberjack, grill 3 to 4 minutes per side (thickness matters).
Brush fish with melted butter and lemon juice after grilling.
Serve in lettuce wraps or low-carb buns with a scoop of maque choux.
Macro estimate (per serving, lettuce wrap): 360 calories, 42g protein, 7g net carbs, 18g fat.

Grilled Salmon Tacos with Avocado Crema
Ingredients (serves 4)

1 1/2 lb salmon, cut into 4 portions
1 tbsp avocado oil
1 tsp kosher salt
1 tsp chili powder
1/2 tsp ground cumin
8 low-carb tortillas or 8 lettuce cups
1 ripe avocado
1/3 cup sour cream
1 tbsp lime juice
2 tbsp chopped cilantro
Directions

Season salmon with oil, salt, chili powder, and cumin.
Grill 3 to 4 minutes per side, target 125 to 130F for medium.
Mash avocado with sour cream, lime juice, and cilantro.
Flake salmon, serve in tortillas or lettuce cups with crema.
Macro estimate (per serving, lettuce cups): 390 calories, 37g protein, 4g net carbs, 24g fat.

Grilled Lobster Tails with Lemon-Garlic Butter
Ingredients (serves 4)

4 lobster tails (4 to 6 oz each)
3 tbsp butter, melted
1 garlic clove, grated
1 tbsp lemon juice
1/2 tsp kosher salt
1 tbsp chopped parsley
Directions

Split shells lengthwise, loosen meat slightly, season with salt.
Mix butter, garlic, and lemon juice.
Grill meat-side down 4 minutes over medium-high heat.
Flip, brush with butter, grill 2 to 4 minutes more until opaque.
Finish with parsley and a last brush of butter.
Macro estimate (per serving): 210 calories, 23g protein, 1g net carbs, 12g fat.

One-plate seafood dinner: protein plus veggies without a carb crash

Grilled Shrimp and Summer Vegetables with Basil Cauliflower “Grits” (Low-Carb)
Ingredients (serves 4)

1 1/2 lb large shrimp, peeled and deveined
1 tbsp olive oil
1 tsp kosher salt
1 tsp smoked paprika
2 zucchini, sliced lengthwise
1 red bell pepper, cut into wide strips
8 oz mushrooms, halved
1 tbsp avocado oil (for veggies)
4 cups cauliflower rice
2 tbsp butter
1/3 cup heavy cream
1/2 cup grated sharp cheddar
1/4 cup chopped basil
1 tbsp lemon juice
Directions

Start the cauliflower “grits,” melt butter in a pan, add cauliflower rice, cook 6 to 8 minutes.
Stir in cream and cheddar, cook 2 to 3 minutes until thick, salt to taste, cover to keep warm.
Toss veggies with avocado oil and a pinch of salt, grill 3 to 5 minutes per side until charred-tender.
Toss shrimp with olive oil, salt, and paprika, skewer, grill 1 1/2 to 2 minutes per side.
Stir basil and lemon juice into the “grits,” plate with veggies and shrimp.
Macro estimate (per serving): 520 calories, 40g protein, 9g net carbs, 35g fat.

Burgers and sandwiches with Southern attitude (6 recipes, no sugary sauces)

These handhelds bring that porch-swing, cookout flavor without sticky sweet sauces. You’ll get char, smoke, tang, and a little heat, with simple sugar-free swaps that keep carbs down. For buns, use lettuce wraps, a low-carb bun, or grilled portobello caps (they hold up like a “steak bun”).

Cheeseburgers and onion burgers that taste like a cookout

Poblano Pepper and Pimiento Cheeseburgers
Smoky poblanos plus sharp pimiento cheese, like a backyard staple with attitude.
Ingredients (serves 4)

1 1/2 lb ground beef (80 to 85% lean)
1 1/2 tsp kosher salt, 1 tsp black pepper, 1 tsp smoked paprika
2 poblano peppers
4 tbsp sugar-free pimiento cheese (or homemade: cheddar, mayo, diced pimientos, garlic powder)
4 lettuce wraps, low-carb buns, or portobello caps
Directions

Grill poblanos over high heat, turn until blistered, then peel and slice.
Mix beef with seasonings, form 4 patties.
Grill 3 to 5 minutes per side; cook to 160F for beef (if desired).
Top with pimiento cheese for last 1 minute, add poblanos, assemble.
Keep it low-carb: Skip sweet relish and use sugar-free pimiento cheese (watch labels).

Ultimate Southern Burgers
Mustard, Worcestershire, and black pepper give that “diner by the highway” bite.
Ingredients (serves 4)

1 1/2 lb ground beef
1 tbsp Dijon or yellow mustard
1 tbsp Worcestershire (check label)
1 1/2 tsp kosher salt, 1 tsp black pepper, 1 tsp onion powder
Sliced tomato, dill pickles (no added sugar), sliced onion
Bun option as above
Directions

Mix beef with mustard, Worcestershire, and seasonings, form 4 patties.
Grill over medium-high heat 3 to 5 minutes per side.
Pull at 160F for beef (if desired), rest 3 minutes.
Serve with tomato, onion, and pickles.
Keep it low-carb: Use sugar-free pickles and condiments, skip ketchup unless sugar-free.

Tennessee Onion Burgers
Onions caramelize right on the patty, like a fairground smash burger with smoke.
Ingredients (serves 4)

1 1/2 lb ground beef
2 large sweet onions, very thin sliced
1 tbsp avocado oil
1 1/2 tsp kosher salt, 1 tsp black pepper
Optional: 4 slices sharp cheddar
Bun option as above
Directions

Toss onions with oil and a pinch of salt.
Form 4 thin patties, season, grill 2 minutes.
Pile onions on top, press lightly, flip carefully, grill 2 to 3 minutes more.
Add cheddar (optional), pull at 160F for beef (if desired), rest.
Keep it low-carb: Skip sweet onion sauce, stick to mustard or mayo.

Chicken and sausage handhelds with smarter toppings

Grilled Mississippi Chicken Sandwiches
Pepperoncini tang plus creamy ranch flavor, no sugar needed.
Ingredients (serves 4)

2 lb chicken breasts or thighs
1 tsp kosher salt, 1 tsp black pepper, 1 tsp garlic powder
1/3 cup sliced sugar-free pepperoncini plus 2 tbsp brine
1/4 cup sugar-free ranch or mayo
Bun option as above
Directions

Season chicken, grill over medium heat until 165F (about 5 to 7 minutes per side for breasts).
Chop pepperoncini, stir into ranch or mayo with a splash of brine.
Spread sauce on bun option, slice chicken, stack and serve.
Keep it low-carb: Check pepperoncini labels (some are sweetened), skip sugary pickles.

Bacon Cheeseburger with Caramelized Tomato and Onion Jam (Sugar-Free)
Savory-sweet jam, but it’s reduced slowly with allulose, not sugar.
Ingredients (serves 4)

1 1/2 lb ground beef
4 slices bacon (no added sugar), cooked crisp
4 slices cheddar
Jam: 1 cup diced tomato, 1/2 cup diced onion, 1 tbsp allulose, 1 tbsp apple cider vinegar, salt, pepper
Bun option as above
Directions

Simmer jam ingredients 15 to 20 minutes, stir often, until thick and glossy (time reduces it).
Grill patties 3 to 5 minutes per side; cook to 160F for beef (if desired).
Add cheddar last minute, top with bacon and jam, assemble.
Keep it low-carb: Use sugar-free bacon and skip ketchup, the jam covers that craving.

Grilled Sausage and Pineapple Sliders
A little pineapple goes a long way, or swap zucchini to go extra low-carb.
Ingredients (serves 4)

1 1/2 lb smoked sausage links (check carbs)
4 pineapple rings, patted dry (use 1 per serving), or 8 zucchini rounds
1 tbsp Dijon mustard
1 tbsp mayo
Slider buns (low-carb) or lettuce wraps
Directions

Grill sausage over medium heat, turning, until browned and 160F inside.
Grill pineapple 1 to 2 minutes per side (or zucchini 2 to 3 minutes per side).
Mix Dijon and mayo, spread, then build sliders.
Keep it low-carb: Keep pineapple to a small portion, avoid sweet “Hawaiian” sauces, use zucchini instead if needed.

Sides, veggies, and one sweet finish (9 grill-friendly recipes to round out the plate)

A good Southern grill plate needs contrast. You want something smoky and crisp, something cool and tangy, and maybe one small sweet bite that doesn’t wreck your low-carb plan. The recipes below are built for real heat and real smoke, with clear portions for the higher-carb ingredients (corn, sweet potatoes, fruit), plus easy swaps when you want to keep net carbs even lower.

Vegetable sides that hold up to smoke and heat

Grilled Okra-and-Pepper Skewers with Dijon Dipping Sauce (serves 4)
Ingredients

12 oz fresh okra, trimmed
1 red bell pepper, cut into 1-inch pieces
1 green bell pepper, cut into 1-inch pieces
2 tbsp avocado oil
1 tsp kosher salt
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp black pepper
1/2 cup plain Greek yogurt (2% or whole)
2 tbsp Dijon mustard
1 tbsp mayonnaise
1 tbsp lemon juice
1/4 tsp cayenne (optional)

Directions

Heat grill to medium-high, set up two-zone cooking.
Toss okra and peppers with oil, salt, paprika, garlic powder, and black pepper.
Thread onto skewers, keep pieces snug so they turn easily.
Grill 2 to 3 minutes per side, until okra blisters and peppers char at the edges.
Stir Greek yogurt, Dijon, mayo, lemon juice, and cayenne.
Serve skewers hot with dipping sauce on the side.

Macro estimate (per serving): 110 calories, 4g protein, 5g net carbs, 8g fat.

Charred Cabbage-And-Carrot Slaw (serves 6)
Ingredients

6 cups shredded green cabbage
1 cup shredded carrots
2 tbsp avocado oil
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp celery seed
1/3 cup apple cider vinegar
2 tbsp mayonnaise
2 tbsp plain Greek yogurt
1 tsp Dijon mustard

Directions

Heat grill to high.
Toss cabbage and carrots with oil, salt, pepper, and celery seed.
Grill in a basket or on a foil pan 4 to 6 minutes, stirring once, until lightly charred but still crisp.
Whisk vinegar, mayo, Greek yogurt, and Dijon in a large bowl.
Toss warm veg with dressing, taste, add a pinch of salt if needed.
Chill 15 minutes, then serve.

Macro estimate (per serving): 85 calories, 2g protein, 4g net carbs, 7g fat.

Grilled Sweet Potatoes (plus lower-carb swap) (serves 4)
Ingredients

1 lb sweet potatoes, peeled and cut into 1/2-inch planks
2 tbsp avocado oil
1 tsp kosher salt
1 tsp smoked paprika
1/2 tsp cinnamon (optional)
2 tbsp butter, melted (optional)

Directions

Heat grill to medium, use a clean, oiled grate.
Toss sweet potato planks with oil, salt, paprika, and optional cinnamon.
Grill 4 to 6 minutes per side, lid closed, until tender with dark grill marks.
Brush with melted butter after grilling (optional).
Portion tip: serve 1/2 cup cooked per person if you track carbs.

Lower-carb swap (same method): replace sweet potatoes with turnips or rutabaga cut into 1/3-inch planks, grill 3 to 5 minutes per side until tender.

Macro estimate (per serving, sweet potatoes as written): 180 calories, 2g protein, 22g net carbs, 10g fat.

Classic Grilled Corn on the Cob (portion-smart) (serves 4)
Ingredients

4 ears corn, husked
1 tbsp avocado oil
2 tbsp butter, softened
1 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp cayenne (optional)
1/2 tsp kosher salt
1 tbsp chopped parsley (optional)

Directions

Heat grill to medium-high.
Brush corn lightly with oil.
Grill 10 to 12 minutes total, turning every 2 to 3 minutes, until charred in spots.
Mix butter, paprika, garlic powder, cayenne, salt, and parsley.
Spread a thin layer on hot corn right before serving.
Portion tip: for lower carbs, serve 1/2 ear per person, and pair with extra protein.

Macro estimate (per serving, 1 ear): 140 calories, 5g protein, 17g net carbs, 7g fat.
Macro estimate (per serving, 1/2 ear): 70 calories, 2g protein, 9g net carbs, 3g fat.

Cookout classics with a grilled twist (and less sugar)

Grilled Deviled Eggs (light smoke, no bitter taste) (makes 12 halves, serves 6)
Ingredients

6 large eggs
3 tbsp mayonnaise
2 tbsp plain Greek yogurt
1 tsp Dijon mustard
1 tsp dill pickle juice (or apple cider vinegar)
1/4 tsp kosher salt
1/4 tsp black pepper
Smoked paprika, for topping

Directions

Hard-boil eggs, cool, peel, and pat dry.
Set grill for indirect heat at 225 to 250F, add a small wood chunk (optional).
Place peeled eggs on the cool side for 6 to 8 minutes only, then remove and cool 5 minutes.
Halve eggs, pop yolks into a bowl.
Mash yolks with mayo, Greek yogurt, Dijon, pickle juice, salt, and pepper.
Spoon or pipe filling into whites, top with smoked paprika.

Macro estimate (per 2 halves): 95 calories, 6g protein, 1g net carbs, 7g fat.

Smoky Potato Salad (with cauliflower option) (serves 6)
Ingredients

1 1/2 lb baby potatoes, halved (or cauliflower florets, see swap)
3 tbsp mayonnaise
1/2 cup plain Greek yogurt
1 tbsp Dijon mustard
2 tbsp dill pickle relish (sugar-free) or chopped pickles
2 tbsp chopped celery
2 tbsp chopped red onion
1 tsp kosher salt
1/2 tsp black pepper
1/2 tsp smoked paprika

Directions

Boil potatoes in salted water 10 to 12 minutes, drain and cool 10 minutes.
Heat grill to 250 to 275F indirect (or keep a low corner on a gas grill).
Spread potatoes on a foil pan, smoke 12 to 15 minutes only, then cool.
Stir mayo, Greek yogurt, Dijon, relish, celery, onion, salt, pepper, and smoked paprika.
Fold in potatoes, chill 30 minutes, then serve.
Low-carb swap: steam 1 1/2 lb cauliflower florets until just tender, then smoke 8 to 10 minutes and use the same dressing.

Macro estimate (per serving, potato version): 160 calories, 4g protein, 17g net carbs, 9g fat.
Macro estimate (per serving, cauliflower version): 120 calories, 5g protein, 6g net carbs, 9g fat.

Grilled Green Onion Dip (Charred Scallion Dip) (serves 8)
Ingredients

2 bunches green onions, trimmed
1 tsp avocado oil
1/2 tsp kosher salt
1 cup plain Greek yogurt
1/2 cup sour cream
1 tbsp mayonnaise (optional, for richer dip)
1 tsp lemon juice
1/2 tsp garlic powder
1/4 tsp black pepper

Directions

Heat grill to medium-high.
Toss green onions with oil and salt.
Grill 1 to 2 minutes per side, just until charred and softened.
Cool 5 minutes, then finely chop.
Stir Greek yogurt, sour cream, optional mayo, lemon juice, garlic powder, pepper, and chopped onions.
Chill 20 minutes, serve with cucumber rounds, celery, or grilled chicken bites.

Macro estimate (per serving, about 1/4 cup): 70 calories, 4g protein, 3g net carbs, 5g fat.

A Southern dessert you can still fit into low-carb eating

Grilled Peaches with Spiced Whipped Cream (serves 4)
Ingredients

2 medium peaches, halved and pitted
1 tsp avocado oil (or melted butter)
1/2 cup heavy whipping cream
1 tbsp allulose (or monk fruit to taste)
1/2 tsp vanilla extract
1/2 tsp cinnamon
Pinch of salt

Directions

Heat grill to medium-high.
Brush peach cut sides lightly with oil.
Grill peaches cut-side down 2 to 3 minutes, flip, grill 1 minute more.
Whip cream to soft peaks, then beat in allulose, vanilla, cinnamon, and salt.
Serve 1/2 peach per person with a spoon of spiced whipped cream.

Macro estimate (per serving, 1/2 peach plus whipped cream): 165 calories, 1g protein, 8g net carbs, 14g fat.
Portion note: Most of the carbs come from the peach, keep it to 1/2 peach for a low-carb finish.

Extra-low-carb option (pick one, same cream)

Grilled strawberries: grill 2 cups halved strawberries 1 to 2 minutes per side, serve 1/2 cup per person (macro estimate with cream: 145 calories, 1g protein, 5g net carbs, 13g fat).
Grilled cinnamon zucchini “dessert”: slice 2 medium zucchini into planks, grill 2 to 3 minutes per side, dust with cinnamon and a pinch of allulose, serve with cream (macro estimate with cream: 140 calories, 2g protein, 4g net carbs, 13g fat).

Enjoy!

These Southern grilled recipes prove you can keep the smoke, spice, and tang, without added sugar or a pile of carbs. The pattern stays simple, start with a solid rub, use two-zone heat, glaze only at the end, then build your plate around a protein anchor and a crisp veggie side. The best part is how flexible the list is, ribs for a long cook, chicken for the crowd, seafood for speed, and sides that still feel like a real cookout.

3 quick sample menus

Weeknight: Grilled Shrimp with Chili Cocktail Sauce (Sugar-Free) + Charred Cabbage-And-Carrot Slaw
Game day: Nashville Hot Grilled Chicken + Grilled Deviled Eggs + Grilled Green Onion Dip
Sunday cookout: Memphis Dry-Rubbed Baby Back Ribs + Grilled Okra-and-Pepper Skewers + Smoky Potato Salad (with cauliflower option)

Simple prep plan Make one dry rub and store it in a jar.

Prep one sugar-free sauce or mop, keep it in the fridge.

Brine chicken in pickle juice overnight.

Chop slaw veggies and skewer-ready veg, then grill in batches.

If you track, plug your own brands into a macro app, these numbers are estimates. Read labels closely, hidden sugars show up in ketchup, pickles, relishes, and rubs.

Save this post, pick one category (ribs, chicken, seafood, burgers, or sides), and cook one recipe this week.