10 BANTING-FRIENDLY BRAAI RECIPES
When I first committed to the Banting lifestyle, there were
a few things I knew I simply wasn’t willing to sacrifice. A proper South
African braai was right at the top of that list. For me, a braai is about more
than just food. It’s the smell of wood smoke in the air, the slow rhythm of
cooking over coals, and the easy conversations that happen while everyone waits
for something delicious to come off the grid.
The good news is that Banting and braaiing are actually a
perfect match. Banting focuses on real, whole foods with good fats and minimal
processing, which is exactly how traditional braai food has always been done.
Once I realised that, everything felt easier. Instead of trying to “adapt”
braai food, I simply leaned into it and made a few smart choices.
These are my ten favourite Banting-friendly braai recipes
that I make regularly at home. They’re flavourful, satisfying, and
crowd-pleasing — even for guests who aren’t Banting at all.
1. Lemon-Herb Chicken Thighs
Chicken thighs are one of my absolute favourites on the
braai. They’re affordable, forgiving, and stay juicy even if the fire gets a
little enthusiastic. I usually marinate them for a few hours in olive oil,
fresh lemon juice, crushed garlic, and a handful of chopped herbs like
rosemary, thyme, or parsley.
On the fire, the skin crisps up beautifully while the meat
stays tender inside. The lemon adds brightness without overpowering the
chicken, and it pairs well with almost any side dish. This is often my go-to
when I want something light but still full of flavour.
2. Garlic Butter Braai Mushrooms
These mushrooms never last long once they hit the table. I
take large brown mushrooms, remove the stems, and fill them with a mixture of
softened butter, garlic, parsley, and a pinch of salt. As they braai, the
butter melts into the mushrooms and turns into the most savoury little sauce.
Sometimes, when I don’t feel like lighting the fire, I’ll
marinate sliced mushrooms in olive oil and garlic and fry them in a pan
instead. Either way, they’re rich, satisfying, and completely Banting-friendly.
3. Banting Boerewors Skewers
Boerewors is already a braai classic, but I like to change
things up by slicing it into chunks and threading it onto skewers with peppers
and onions. It cooks evenly, looks great when serving, and makes portioning
easy.
The key here is choosing a good boerewors with no fillers,
breadcrumbs, or added sugars. Many butchers now cater specifically to Banting
or low-carb lifestyles. As a bonus, those same butchers often sell chicken
skins for making your own cooking fat or crispy Banting snacks — something I
always appreciate.
4. Grilled Halloumi with Fresh Lemon
Halloumi has become one of my favourite additions to a
braai, especially when I’m hosting people with different dietary preferences.
It’s naturally low-carb, grills beautifully, and doesn’t melt like other
cheeses.
I slice it thick, drizzle with olive oil, and braai until golden and slightly crisp on the outside. Just before serving, I squeeze over fresh lemon juice. It adds a bright, salty-tangy contrast that makes the cheese irresistibl
5. Cauliflower Steaks with Smoky Paprika
Cauliflower has a reputation for being boring, but braaiing
completely transforms it. I slice a whole cauliflower into thick “steaks,”
brush them with olive oil, and season with smoked paprika, garlic powder, and
salt.
On the braai, the edges char slightly while the inside
becomes tender and nutty. It’s surprisingly filling and works well as either a
side dish or a light main for anyone avoiding meat.
6. BBQ Smoked Pork Ribs (Sugar-Free)
Ribs are a braai favourite, but most shop-bought sauces are
packed with sugar. I prefer making my own Banting-friendly version using tomato
paste, apple cider vinegar, smoked paprika, onion powder, and a touch of
erythritol for balance.
I cook the ribs slowly over indirect heat, basting them occasionally. The result is tender, smoky meat with all the flavour and none of the sugar crash. These are always a hit, even with non-Banting guests.
7. Grilled Aubergine Rounds with Feta
Aubergine absorbs smoky flavour like a sponge, which makes
it perfect for the braai. I slice it into rounds, brush lightly with olive oil,
and grill until soft and golden.
Once off the fire, I top the slices with crumbed feta and fresh basil. It’s simple, elegant, and adds a lovely Mediterranean touch to the braai table. This dish works beautifully alongside steak or chicken.
8. Butter-Basted Steak with Rosemary
For me, a braai without steak feels incomplete. I usually
choose a thick-cut rump or sirloin and let it come to room temperature before
cooking. After searing it over hot coals, I baste it with butter infused with
garlic and fresh rosemary.
The butter adds richness and keeps the meat juicy without
masking its natural flavour. Served with nothing more than salt and maybe a
side of mushrooms, this is Banting comfort food at its best.
9. Banting Garlic Bread (Fathead Dough)
Yes, garlic bread can absolutely be Banting-friendly. I make
a fathead dough using mozzarella, almond flour, egg, and cream cheese. Once
shaped into a flat loaf, I slice it partway through and spread garlic butter
inside.
Braai it gently until golden and crisp on the outside while
staying soft inside. It’s perfect for soaking up meat juices and always
surprises people who assume Banting means “no bread at all.”
10. Grilled Veggie Medley with Olive Oil Dressing
To finish off the braai, I usually serve a simple veggie
medley. Baby marrow, peppers, mushrooms, and cherry tomatoes work well. I grill
them lightly, then toss them with olive oil, lemon zest, salt, and black
pepper.
It’s fresh, colourful, and balances out the richer dishes on
the table. Plus, it’s an easy way to get everyone eating more vegetables
without any complaints.
Final Thoughts
Braaiing while Banting doesn’t mean giving up flavour or
tradition. If anything, I’ve found that my braais have become even better since
focusing on real, low-carb ingredients. These ten recipes have become staples
in my home, and they prove that healthy eating doesn’t have to be restrictive
or boring.
If you’re planning your next braai, try adding a few of these dishes to your menu. They’re simple, satisfying, and perfectly suited to the Banting lifestyle — while still feeling like a proper South African braai.
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