"Keto in Kentucky: Why Bourbon and Bacon Won't Cut It"

By Franklin Everett Shaw

February 20, 2026

Forget the fried chicken. Ditch the bourbon balls (for now). We’re going keto, Kentucky style.

This isn’t your average, bland, internet-generic keto guide. This is a survival manual for the low-carb warrior navigating the Bluegrass State. We’re talking about transforming Kentucky classics, finding hidden keto gems, and outsmarting the carb-heavy temptations that lurk around every corner.

Kentucky cuisine is a beautiful, delicious, and undeniably carb-loaded beast. But fear not, fellow Kentuckian keto dieters! We can tame this beast.

Let’s start with the heart of Kentucky cooking: Southern comfort food. Think biscuits and gravy, fried green tomatoes, and sweet potato casserole. Sounds like a keto nightmare, right?

Wrong.

The key is adaptation. Biscuits are out, but almond flour or coconut flour “chaffles” (cheese waffles) can fill that void. Gravy can be thickened with xanthan gum instead of flour.

Fried green tomatoes? Use almond flour or pork rind crumbs for breading. Sweet potato casserole? Swap the sweet potatoes for cauliflower and use a keto-friendly sweetener.

Here’s a recipe for Keto Kentucky Hot Brown:

1. Roast turkey breast (available at most Kentucky groceries).
2. Make a keto cheese sauce using heavy cream, cheddar cheese, and xanthan gum.
3. Arrange turkey slices on a baking sheet.
4. Pour cheese sauce over the turkey.
5. Top with crumbled bacon (a Kentucky staple!).
6. Broil until bubbly and golden brown.
7. Garnish with sliced tomatoes (optional).

See? Kentucky comfort food, keto-fied.

Now, let’s talk about Kentucky staples. Bourbon is technically keto-friendly (zero carbs!), but be careful with mixers. Stick to diet soda or sparkling water.

Beer cheese? Most are carb-heavy, but you can find lower-carb options or make your own using a keto-friendly beer.

Burgoo, that hearty Kentucky stew, is trickier. It’s often loaded with potatoes and corn. The solution? Load up on the meat and vegetables, and minimize the starchy ingredients.

Finding keto-friendly groceries in Kentucky is easier than you think. Kroger and Meijer, both prevalent in the state, have extensive keto sections. Look for almond flour, coconut flour, keto-friendly sweeteners, and low-carb snacks.

In Louisville, check out Rainbow Blossom Natural Food Markets for specialty keto ingredients. Lexington has Good Foods Co-op, which offers a wide selection of organic and keto-friendly options.

Bowling Green residents can find keto staples at Fresh Market and Trader Joe’s (a short drive to Nashville, TN).

Eating out keto in Kentucky presents a unique challenge. Many restaurants offer carb-heavy dishes.

But there are ways to navigate the menu. Order burgers without the bun. Ask for grilled chicken or steak with a side of vegetables. Opt for salads with oil and vinegar dressing.

In Louisville, check out Mussel & Burger Bar. They offer bunless burger options and delicious salads.

Lexington has Dudley’s on Short, which features locally sourced ingredients and can accommodate keto requests.

Bowling Green offers several steakhouse options, such as Montana Grille, where you can order a steak with a side of steamed vegetables.

One common mistake Kentucky keto dieters make is relying too heavily on processed keto products. While these can be convenient, they often contain unhealthy ingredients. Focus on whole, unprocessed foods like meat, vegetables, and healthy fats.

Another pitfall is not getting enough electrolytes. Keto can deplete your body of sodium, potassium, and magnesium. Supplement with electrolytes or drink bone broth.

A challenge specific to Kentucky is the abundance of social gatherings centered around food. Family reunions, church potlucks, and sporting events often feature carb-heavy spreads.

The solution? Bring your own keto-friendly dish to share. This way, you’ll have something to eat and you can show others that keto can be delicious.

Here’s a recipe for Keto Deviled Eggs with Bacon:

1. Hard-boil a dozen eggs.
2. Cut the eggs in half and remove the yolks.
3. Mash the yolks with mayonnaise, mustard, salt, pepper, and crumbled bacon.
4. Spoon the yolk mixture back into the egg whites.
5. Garnish with paprika and more bacon.

These are always a crowd-pleaser, keto or not.

Remember, keto in Kentucky is about adaptation, not deprivation. It’s about finding creative ways to enjoy the flavors of the Bluegrass State while staying true to your low-carb goals.

Don’t be afraid to experiment with recipes, ask for modifications at restaurants, and bring your own keto-friendly dishes to social gatherings.

You can enjoy the best of Kentucky cuisine without sacrificing your health. Embrace the challenge, and you’ll be surprised at how easy and delicious keto can be in the Bluegrass State.

So, ditch the carbs, grab your bourbon (in moderation!), and let’s get keto-ing, Kentucky style. You got this!