Keto 4th of July / Low Carb Easy Keto Recipes

Keto 4th of July Menu & Recipes

By: Heidi Suydam

• 8 min. read

PIN this!

Everyone looks forward to the 4th of July! Parades, picnics, cookouts, swimming, fireworks - just good old hot summer fun!

​Except, this year we are all still moving through a global pandemic and our communities may or may not be in phase 1 or 2 of re-opening, which means no large gatherings. 

I doubt there will be parades and, in my area, pools are not  even open yet. Unless you have a backyard pool, in which case, invite us over, please! We will keep our social distance :)

#thesosblog contains affiliate links and may earn a small commission from purchases made using using links on the blog.

​
Now more than ever our celebrations and time with the family are all about food! 

I am working hard on my quarantine 15, not gaining it, I already did that. I did not stick to a keto lifestyle during quarantine. I am working hard on losing it. The problem is I like to eat (and drink) so I am having to decide which I want more. The food and drink or to lose the quarantine 15?

​I want both! ​
​

Which is why I am so excited about a Keto 4th of July Menu!

If the last few months have taught me anything it is this, you need to LIVE life right now and enjoy it.

So keep the food and drink coming and I’ll try to lose the quarantine 15 without denying myself all the goodies. Keto can be so yummy and satisfying with many positive benefits - losing weight is just one of them!

As we keep it keto with these 4th of July food ideas let's start with some basics about the Keto Diet.

Keto in a nutshell is a high fat (good fat), high protein (healthy proteins are best), low carb, low sugar way of eating.

I shy away from the word “diet” because as an ED survivor who has had a lifetime of struggle in my relationship with food I can tell you with absolute certainty - diets don’t work. At least not for long lasting change.

**I am compelled to also mention, I am not a nutritionist or medical professional! Just a mom who has had good results with keto meal plans and way of eating. If you have any reservations about trying a keto lifestyle please seek medical advice.

As a family, we started a Keto food journey last year and since then we have moved into more of a keto cycling lifestyle where we eat Keto for a few days, then have free days.

​We keep it easy with simple recipes. Once we got the hang of it, eating keto is a breeze!

​My husband has lost over 40 pounds, he won’t mind me sharing that and telling you he had a lot to lose when we started keto. I have experienced some weight loss (I focus more on health and overall how I feel as opposed to weight loss and this was pre-quarantine 15 for me) but most notably I have experienced

• more energy
• increased cognitive focus
• mental clarity
• sleeping better
• just overall feeling better than I have in a long time. 

Those carbs though right? They are delicious, just not always worth it, sometimes they are worth it, just not always (remember we cycle and I like beer so there’s that).

This 4th of July I have some delicious Keto Eats & Treats planned for us. Even though we will be staying in we will celebrate our FREEDOM with gratefulness.

Yes, we are facing an uncertain time making it through this pandemic, being told what we can or cannot do. Even still, in the midst of all that, I love this country and am thankful I live here. As a family, we will celebrate the birth of our great nation!

I am confident we will make it through this Pandemic, we will heal physically, emotionally, mentally, and socially as a community and as a nation. I believe in us America.
​

Here are my 4th of July Food Ideas & Recipes!

Pretty Easy Keto Yeast Cinnamon Rolls from Inspector Gorgeous

This recipe is from Inspector Gorgeous - I have added notes with my substitutions and experience here and included my substitutions with the ingredients list below.

Ingredients
CINNAMON ROLLS

• 2 cups Almond Flour *original recipe calls for *super fine* I use what I have
• 1 tbsp Coconut Flour**we substitute Psyllium Husk Powder**
• 1 packet Dry Active Yeast
• 1/3 cup sweetener of choice **we use swerve or xylitol**
• 2 tsp Xanthan Gum**a must have for baking with alternative flours**
• 1 tsp Baking Powder
• Pinch of Salt
• 3 Eggs, room temp
• 1 Egg White, room temperature
• 3 tbsp Warm Water
• 1 tsp Vanilla
• 2 tbsp Butter melted and cooled
• 2 tbsp Greek Yogurt or sour cream, room temperature

CINNAMON SUGAR MIX

• 4 tbsp Granulated Sweetener **we use swerve or xylitol**
• 1 tbsp Ground Cinnamon or to taste

ICING

• 4 oz Cream Cheese softened
• 3 tbsp Butter
• 1/4 cup Powdered Swerve (or any powdered sugar subsititue you can even grind up xylitol!)

For directions and to print recipe visit Inspector Gorgeous / Pretty Easy Keto Cinnamon Rolls.

Burgers & Dogs On the Grill

Traditional burgers and hot dogs are a cookout staple at our house, especially on a holiday like the 4th of July.

This is how we keep it Keto. 

Diet Dr. Keto Cheesburger
Burgers
1½ lbs ground beef **or however much you need for your family / adjust the other ingredients accordingly**
7 oz. shredded cheese, divided**I use goat cheese because I am dairy free and goat cheese is ok for me!**
2 tsp garlic powder
2 tsp onion powder
2 tsp paprika powder
2 tbsp fresh oregano, finely chopped**or dried oregano, I use what I have on hand**
2 oz. butter, for frying

Ideas for toppings:

• homemade tomato salsa by Diet Dr (you'll see it on the Keto Cheeseburger Recipe Page)
• lettuce **can also be used as a wrap**
• mayo
• dill pickle slices
• bacon! **we use beef bacon and oh my word is it delicious! If you can find some you should try it!**

Our favorite Hot Dog is Nathan’s All Beef Skinless Franks with 1g carb per serving!

We grill them up and eat them with no bread/bun or wrapped in a Mission Low Carb Whole Wheat Tortilla.


*bonus Keto Tip - these Mission Low Carb Tortillas are a staple here at our house! They are so satisfying and filling! You can buy them online here.
​

Broccoli Salad

My blogging friend Amy Kennedy posted this recipe last year and I have been making it ever since!! 

I make it Keto friendly by substituting the sugar with Swerve or xylitol. 

Amy's Recipe with my notes and substitutions:
Ingredients

• 2 large heads of broccoli (or about 5 – 6 cups of broccoli flowerets cut into bite size pieces) **I often get bags of fresh cut up broccoli fowerets**
• 1 lb bacon cooked crispy and chopped**we use beef bacon and is is delicious!**
• 1 medium red onion, diced (about 1 cup)
• 1 cup shredded cheddar cheese**I leave the cheese out because I am dairy free, my family doesn't even notice!**
• 1/2 cup roasted sunflower seeds**You could probably skip this step but I wouldn't! It adds a lot of flavor to the dish!**

Dressing:

• 1 cup mayonnaise
• 1 1/2 Tbsp apple cider vinegar
• 1/2 cup sugar**I make this Keto by using Xylitol or Swerve**
• 1/2 tsp salt
• 1/4 tsp pepper

For the full instructions go to Amy's Broccoli Salad Recipe.

We always use beef bacon or turkey bacon in place of pork bacon because as a family we do not eat pork. Turkey bacon is not the best substitute in all recipes due to it's extremely low fat content. Beef bacon to the rescue!! It is fatty and delicious and the closest thing to "real" pork bacon I have had since I stopped eating pork over 10 years ago. 

​

Keto Ranch Dip with Keto Veggies

This easy ranch dip recipe from Diet Doctor is thick, creamy, and delicious! 

3 ingredients: ranch seasoning, mayonnaise and sour cream!

Diet Doctor has a ranch seasoning recipe to use when making this ranch dip. Making your own seasoning mixes helps you avoid toxic chemicals, additives and extra carbs. Check out my homemade keto taco seasoning for your next Taco Night!

Crunchy cucumber slices with this easy ranch dip hits the snacky spot just right!

Other great keto veggie options are broccoli, peppers, and cauliflower. Remember, above ground veggie are usually lower in carbs. A good rule of thumb when eating keto, but I know those root veggies are hard to resist!

Check out this Keto Ranch Dip with Bacon and Veggies idea from Diet Dr. for more yummy keto snacks! 

Snacks are great for family game time, which I am sure we will have on the 4th of July! Keto snacks are even better!

Homemade Keto Ice Cream

We bought an ice cream maker when we started our Keto journey.

One of the best purchases we made. We have fun as a family coming up with recipes and making this sweet treat satisfies our need for desert. Sugar-free and dairy-free (for me).

Here are a few regular dairy recipes to try:

• Easy Vanilla Ice Cream for 1.5 Quart Ice Cream Maker*
• Easy Vanilla Keto Ice Cream from All Day I Dream About Food
• Keto Death By Chocolate Ice Cream from All Day I Dream About Food

Here are  few non dairy recipes to try:

• Dairy Free Ice Cream from Chew Out Loud*
• Vanilla Bean Coconut Ice Cream from Minimalist Baker*

*some of these recipes are not necessarily Keto but you can make them keto with some easy subsitutions. Keto is mostly sugar free so substitute sugars with a natural option like Swerve or Xylitol. 
​
Have fun with the family experimenting and creating your own ice cream. This is a wonderful way to celebrate together this 4th of July!

Drinks!

photo credit Reward Style Link

Drinks for me will include White Claw.

Why? They are light, they taste great and read this:

• Calories: 70.
• Fat: 0 g.
• Carbohydrates: 0 g.
• Protein: 0 g.
• Sugar: 0 g.
• Sodium: 5 mg.
• ABV: 3.7%

My adult daughter introduced me to White Claw on her last visit and I am hooked.  about 100 calories (depending on the flavor!) and 0 carbs, yes, please!

My first loves for drinks are craft beer and wine but if I am sticking to keto this is my drink of choice now - thank you, Maggie!

Happy 4th of July!

Check out what some of my blogging friends are doing this 4th of July! You'll find fashion, food, lifestyle and inspiration with these amazing ladies:

D'Arcy @ Dear D'Arcy
Rosemary @ Distinctly Southern Style
Gwen @ Gwen Lives Well
​

Did you enjoy this Keto 4th of July Post ?

You might also enjoy these posts on #thesosblog:

Fun in the Sun Amazon Haul || 5 Summer Reads || 3 Sustainable Beauty Items for Everyday Use || Nutrition That Works for You in Midlife by Kim Cook

Click to share on your socials:

Shop this post to conveniently gather items for your Keto 4th of July!