How to Plan a Low Carb 4th of July!
Jun 27, 2013

How to Plan a Low Carb 4th of July!

The Fourth of July is one of the summer’s most anticipated holidays. It’s the highlight of the summer! Between the fireworks and the cookouts – it’s definitely a festive time. The only problem is that it is all too easy to eat and drink too much while celebrating, even if we start off with the best of intentions.

What if you are trying to follow the low carb diet? It can be an even bigger challenge because most barbecues feature foods and drinks that have a lot of carbs. However, with some adjustment it is possible to eat low carb at these parties.

Barbecue Meats

The good news is that most cookouts feature a nice assortment of barbecued meat and protein sources. The problem you can run into here is in the hamburger rolls and hot dog buns. So, you can either eat the meat without the bread or you can purchase lower carb options to enjoy. It depends if it is worth the splurge. Also, be careful not to use excess amounts of barbeque sauce, as it can be high in sugar.


There is usually a fair amount of drinking involved at these barbecues. Aside from drinking water, which can be a little boring, it is possible to have low carb wine and beer sources. Seltzer water with a squeeze of lime is also another good choice. Alcohol such as vodka is a lower carb source than beer or wine, too.

Side Dishes

Typical Fourth of July celebration side dishes are very high in carbs. These include potato salad, pasta salad, corn on the cob, and even baked beans. There are substitutions that can be made.

For example, sweet potatoes are a better choice than potato salad. Pasta salad can be made with low carb pasta. Baked beans can also be made into a lower carb version by substituting soy beans or black beans, low carb ketchup and BBQ sauce, and Splenda or the low carb sweetener of your choice. Consider lower carb side dishes as well like quinoa salad, lentil salad, and even salads and vegetables.

Low Carb Desserts

The last real hurdle to overcome is what to do about dessert. Yes, it is possible to serve fruit salad. Fruit can be high in carbohydrates and sugars, though. Berries and melons, however, are lower in sugar. Low carb desserts can also be served. Cheesecake, especially when lower in sugar, is naturally lower in carbohydrates and is a better choice over something like cookies or cake.

It is possible to enjoy a lower carb Fourth of July. If you are planning the party, it is easy to offer worthwhile choices. If you aren’t planning it, then it is a good idea to keep these tips in mind. You’re sure to find acceptable low carb options if you look.

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