As the days grow longer and the temperatures rise, there’s nothing quite like embracing the freshness of spring and summer produce—especially while sticking to your ketogenic lifestyle. These warmer months bring a bounty of crisp vegetables, fragrant herbs, and vibrant flavours that make low-carb eating not only easy but genuinely enjoyable. The following seasonal recipes celebrate the best of spring and summer, all while keeping your net carbs in check.
Fresh-Herb Pesto Courgette Noodles
Elevate simple courgettes into a light, elegant dish with this vibrant herb pesto—bursting with the essence of a British summer garden.
Ingredients (serves 4):
-
4 large courgettes, spiralised
-
2 cups fresh basil leaves
-
½ cup fresh parsley
-
¼ cup pine nuts
-
3 garlic cloves
-
½ cup extra virgin olive oil
-
½ cup freshly grated Parmesan
-
Sea salt and freshly ground black pepper, to taste
Method:
In a food processor, combine basil, parsley, pine nuts, and garlic. Pulse until coarsely chopped. With the motor running, drizzle in olive oil until your desired consistency is reached. Stir in Parmesan and season to taste. Toss with the spiralised courgettes and serve straight away.
Net carbs per serving: 6g
Tip: This pesto can be made ahead and stored in the fridge for up to five days. Just top with a layer of olive oil to preserve the colour. For a protein boost, add grilled chicken or prawns.
Cucumber-Mint Smoothie
Perfect for hot afternoons, this refreshing smoothie hydrates and satisfies without knocking you out of ketosis.
Ingredients (serves 2):
-
2 large cucumbers, peeled and chopped
-
¼ cup fresh mint leaves
-
1 cup full-fat coconut milk
-
2 tbsp lime juice
-
1 tbsp MCT oil (optional)
-
Stevia to taste
-
Ice cubes
Method:
Blend all ingredients until smooth and creamy. Adjust sweetness with stevia as needed. Serve over ice and garnish with fresh mint.
Net carbs per serving: 4g
Tip: This is also a fantastic post-workout drink. The cucumbers hydrate, and the coconut milk provides healthy fats to keep you fuller for longer.
Grilled Proteins with Citrus-Garlic Marinades
Infuse your summer barbecues with these bright, zesty marinades that enhance protein without piling on carbs.
Lemon-Herb Chicken Marinade:
-
¼ cup olive oil
-
Juice and zest of 2 lemons
-
4 garlic cloves, minced
-
2 tsp dried oregano
-
1 tsp dried thyme
-
Salt and pepper
Lime-Coriander Prawn Marinade:
-
3 tbsp olive oil
-
Juice and zest of 3 limes
-
3 garlic cloves, minced
-
¼ cup fresh coriander, chopped
-
1 tsp smoked paprika
-
Pinch of chilli flakes
Method:
Whisk ingredients together and coat your protein of choice. Marinate chicken for at least 2 hours and prawns for 30 minutes. Grill on medium-high heat until cooked through.
Net carbs per serving: 1–2g (depending on portion size)
Tip: These marinades also pair well with fish, tofu, or halloumi for a vegetarian twist. The citrus not only adds flavour but tenderises the protein beautifully.
Berry Salad with Basil and Lemon Zest
Naturally lower in sugar, berries are ideal for keto-friendly desserts and fresh, vibrant salads.
Ingredients (serves 6):
-
1 cup strawberries, hulled and quartered
-
½ cup blueberries
-
½ cup raspberries
-
¼ cup blackberries
-
2 tbsp fresh basil, finely sliced
-
Zest of 1 lemon
-
1 tbsp lemon juice
-
2 tsp erythritol (optional)
Method:
Gently combine all ingredients in a large bowl. Add lemon zest, juice, and basil. Toss lightly to preserve the berries’ shape. Sweeten with erythritol if desired.
Net carbs per serving: 5g
Tip: Serve chilled as a light dessert or alongside grilled meats. For added indulgence, top with a dollop of whipped cream or a spoonful of Greek yoghurt.
Infused Water Ideas for Flavour Without Sweeteners
Plain water can become dull, especially in the heat. These infused water ideas bring hydration with a touch of natural flavour—no sweeteners required.
Refreshing Combinations:
-
Cucumber & Mint – Cooling and classic
-
Lemon & Lime – Bright and energising
-
Strawberry & Basil – Delicately aromatic
-
Orange & Rosemary – Earthy and uplifting
Preparation Tips:
Add fruit and herbs to a large jug of filtered water. Lightly crush herbs to release flavour. Chill for at least 2 hours (or overnight for maximum taste). Top up the jug 2–3 times before replacing the ingredients.
Net carbs: 0–1g per litre
Tip: These naturally infused waters are perfect for gatherings, adding both hydration and elegance to your summer table.
Embracing Seasonal Keto Living
Spring and summer are the ideal seasons to experiment with lighter cooking and fresher ingredients. Vegetables like asparagus, rocket, radishes, and courgettes are low in carbs and pair beautifully with healthy fats and quality proteins.
Visit your local farmers’ market to source the freshest seasonal produce. You’ll often discover unique varieties of herbs and veg that go far beyond what you’ll find at the supermarket.
Keto doesn’t have to feel restrictive—especially when you eat seasonally. These recipes prove that low-carb living can be vibrant, flavourful, and deeply satisfying. Whether you're hosting a sunny barbecue or preparing a quick weekday meal, the fresh ingredients and light cooking styles of spring and summer will keep you feeling nourished, energised, and on track.
Your body—and your taste buds—will thank you.