The low-carb Fourth of July cookout problem is not actually a food problem — it is a presentation problem, specifically the phenomenon where the person managing their carbohydrate intake arrives at a cookout table and finds their options are a platter of wilted iceberg lettuce with dressing, a plate of plain cut vegetables that were assembled without seasoning or preparation investment, and the quiet understanding that the enjoyment available to them is significantly lower than the enjoyment available to the people eating the potato salad, baked beans, and corn on the cob with genuine enthusiasm.
My father-in-law was diagnosed with type 2 diabetes three years ago and has managed his blood sugar primarily through carbohydrate reduction — which means that every family cookout since then has required a conscious effort to ensure the low-carb options at the table are genuinely appealing rather than a consolation arrangement of raw vegetables that signals "we thought about you but only briefly."
The discovery that emerged from three summers of cookout planning with his dietary requirements in mind is that most of the best grilled and roasted BBQ sides are naturally low-carb when you remove the starchy additions — grilled asparagus, bacon-wrapped jalapeños, deviled eggs, smoked cauliflower, and grilled zucchini are not compromise foods but genuinely excellent BBQ companions that happen to have minimal carbohydrate content.
My husband's position on these sides is that several of them are better than the high-carb alternatives they replace rather than merely adequate substitutes — the cauliflower "potato" salad specifically produces more table enthusiasm than a standard potato salad at every gathering where both are present, because the roasted cauliflower base absorbs the creamy dressing more completely than potatoes do and produces a depth of flavor that surprises guests who arrive skeptical about vegetable-based substitutions.
Saad's interaction with these sides follows the reliable pattern: he eats the things that look like regular cookout food (deviled eggs, bacon-wrapped anything, grilled zucchini with char marks) and ignores the things that look like vegetables-being-vegetables regardless of their carb content, which means the low-carb cookout sides that work for children are the ones with grill marks, visible char, or a wrapped/stuffed format that signals "this was treated as food rather than assembled as a concession."
My mother in Pakistan manages her own blood sugar through portion control and naturally low-carb South Asian cooking choices — the sabzi (vegetable) dishes, raita, and fresh salads that accompany every Pakistani meal are already naturally aligned with low-carbohydrate eating in a way that makes the concept less foreign to her than it sometimes seems in the American cookout context, where the default sides are historically starch-dominant.
The "without sad salads" part of this collection's title represents a firm commitment — every side here is either grilled, roasted, stuffed, wrapped, or assembled with enough dressing and seasoning investment that it functions as a genuine celebration food rather than a dietary accommodation that everyone at the table quietly feels sorry about.
For clarity on the carbohydrate content: this collection is not strict ketogenic (under 20g net carbs per day) but targets low-carb cookout eating — broadly, sides under 10g net carbs per serving that replace the high-carb standards (potato salad at 26g, baked beans at 30g, corn at 19g) with genuinely satisfying alternatives. All nutritional estimates are approximate and vary by portion size and specific ingredients used.
Whether you are managing blood sugar for yourself or a family member, eating low-carb for any health or personal reason, hosting a cookout with guests who have different dietary requirements and want everyone to eat well rather than segregating the "healthy options" to a corner of the table, or simply looking for Fourth of July cookout sides that are lighter and more vegetable-forward without being less delicious, these 17 low-carb BBQ sides deliver full cookout satisfaction without the starch.
17 Low-Carb Fourth of July BBQ Sides Without Sad Salads

17. Deviled Eggs (Classic)

Under 1g net carbs per egg half — the naturally low-carb cookout appetizer that disappears faster than anything else on the table, provides 3g protein per piece, and requires zero adaptation from the standard recipe because deviled eggs have always been low-carb and always will be, regardless of any dietary trend claiming them as a discovery.
Ingredients
- 12 large eggs, hard-boiled and peeled
- ¼ cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder
- Salt and white pepper
- Smoked paprika and chives for garnish
Instructions
- Halve peeled eggs lengthwise and pop yolks into a bowl.
- Mash yolks with mayo, Dijon, vinegar, garlic powder, salt, and white pepper until completely smooth.
- Fill egg white halves using a piping bag or spoon. Dust with smoked paprika and scatter sliced chives.
- Refrigerate until serving.
16. Grilled Asparagus with Lemon

About 4g net carbs per serving — asparagus on a hot grill for 4-5 minutes develops a smoky char at the tips and a tender-crisp stalk that is one of the most genuinely satisfying grilled vegetables available, and that my father-in-law has requested at every cookout since his diagnosis specifically because it tastes like it belongs on a grill rather than at a salad bar.
Ingredients
- 2 lbs asparagus, woody ends snapped off
- 2 tablespoon olive oil
- ½ teaspoon garlic powder + salt and pepper
- Zest and juice of 1 lemon
- Flaky sea salt for finishing
Instructions
- Toss asparagus with olive oil, garlic powder, salt, and pepper.
- Grill over high direct heat 3-5 minutes, turning once, until charred at the tips and bright green throughout. Thick stalks need 5 minutes; thin stalks need 3.
- Transfer to a platter. Squeeze lemon juice over, scatter lemon zest and flaky salt.
- Serve immediately — asparagus loses its vibrant color and crisp texture quickly after grilling.
15. Bacon-Wrapped Jalapeño Poppers

About 2g net carbs per popper — jalapeños halved and filled with seasoned cream cheese, wrapped in halal beef bacon and grilled until the bacon crisps and the cream cheese melts — the low-carb cookout appetizer that my husband considers the single most compelling item on any grill, that Saad approaches with the calculated bravery of someone who has been told something is spicy but believes he can handle it, and that disappears from the platter faster than any high-carb alternative we have ever served at the same table.
Ingredients
- 12 jalapeños, halved lengthwise and seeded
- 8 oz cream cheese, softened
- 1 cup shredded cheddar
- 1 teaspoon garlic powder + ½ teaspoon smoked paprika + salt
- 12 strips halal beef bacon, halved
- Toothpicks for securing
Instructions
- Mix cream cheese, cheddar, garlic powder, paprika, and salt until smooth.
- Fill each jalapeño half generously with the cream cheese mixture.
- Wrap each filled jalapeño with a half strip of bacon and secure with a toothpick.
- Grill over medium indirect heat for 15-20 minutes until bacon is crispy and cream cheese is bubbling. Avoid direct high heat — the cream cheese melts out before the bacon crisps.
- Remove toothpicks before serving.
14. Cauliflower "Potato" Salad

About 6g net carbs per serving versus 26g for traditional potato salad — roasted cauliflower florets in the same creamy mustard-mayo dressing as classic potato salad, with hard-boiled eggs, celery, red onion, and paprika, producing a side dish that earns genuine table enthusiasm rather than polite acceptance and that my husband has requested as the standard cookout salad even at gatherings where carbohydrate restriction is not a consideration.
Ingredients
- 1 large head cauliflower, cut into 1-inch florets
- 2 tablespoon olive oil + salt and pepper (for roasting)
- 4 hard-boiled eggs, roughly chopped
- 3 celery stalks, finely diced
- ¼ red onion, finely diced
- ½ cup mayonnaise
- 2 tablespoon yellow mustard + 1 tablespoon Dijon
- 1 tablespoon apple cider vinegar
- 1 teaspoon garlic powder + 1 teaspoon onion powder + salt and pepper
- Smoked paprika for garnish
Instructions
- Roast cauliflower: toss with olive oil, salt, and pepper. Spread on a sheet pan and roast at 425°F for 20-25 minutes until golden and tender. Cool completely — hot cauliflower will melt the mayo dressing.
- Whisk mayonnaise, both mustards, vinegar, garlic powder, onion powder, salt, and pepper.
- Toss cooled roasted cauliflower with dressing. Fold in celery, red onion, and chopped eggs.
- Taste for seasoning, garnish with smoked paprika, and refrigerate at least 1 hour before serving for the dressing to absorb into the cauliflower.
13. Grilled Zucchini with Feta and Mint

About 3g net carbs per serving — zucchini planks grilled until charred and slightly tender, finished with crumbled feta, torn fresh mint, a squeeze of lemon, and a drizzle of olive oil for a Mediterranean-inflected low-carb side that feels completely at home on a summer grill table and that provides the char-marked visual satisfaction that makes vegetable sides feel like actual grill food.
Ingredients
- 4 medium zucchini, sliced lengthwise into ½-inch planks
- 2 tablespoon olive oil + 1 teaspoon garlic powder + salt and pepper
- ½ cup crumbled feta
- ¼ cup fresh mint leaves, torn
- Juice of 1 lemon + extra olive oil for finishing
Instructions
- Toss zucchini planks with olive oil, garlic powder, salt, and pepper.
- Grill over medium-high heat 3-4 minutes per side until clear grill marks form and the zucchini is tender but not mushy.
- Arrange on a platter and scatter crumbled feta and torn mint immediately while still warm.
- Squeeze lemon juice over everything, drizzle with a little extra olive oil, and serve.
12. Smoked Paprika Cauliflower Steaks

About 8g net carbs per steak — thick cauliflower steaks rubbed with smoked paprika, garlic, and olive oil, grilled until the flat surfaces develop deep char marks and the cauliflower is completely tender throughout, served as a standalone low-carb centerpiece or a substantial side that functions as the vegetarian protein alternative for non-meat guests while fitting within the carbohydrate budget of guests managing their intake.
Ingredients
- 2 large heads cauliflower, cut into 1-inch steaks through the core (yields 2-3 steaks per head)
- 3 tablespoon olive oil
- 1.5 teaspoon smoked paprika + 1 teaspoon garlic powder + ½ teaspoon cumin + 1 teaspoon salt
- Tahini drizzle and lemon wedges for serving
- Fresh parsley and pomegranate seeds (optional garnish)
Instructions
- Brush cauliflower steaks on both flat sides with olive oil mixed with smoked paprika, garlic powder, cumin, and salt.
- Grill over medium-high direct heat 5-6 minutes per side without moving — the stillness allows the char marks to develop fully. Flip only once.
- The steak is done when deep char marks are visible on both flat surfaces and a knife inserted into the thickest part of the core meets no resistance.
- Serve with a drizzle of tahini thinned with lemon juice, fresh parsley, and lemon wedges alongside.
11. Cucumber and Tomato Salad with Feta

About 5g net carbs per serving — the summer salad that earns its place on a low-carb cookout table specifically because it is assembled with intention rather than afterthought: English cucumber cut thick (not watery-thin), ripe cherry tomatoes halved, good-quality feta crumbled generously, fresh oregano or mint, and a simple olive oil–lemon dressing that is seasoned aggressively enough to taste properly dressed rather than provisionally moistened.
Ingredients
- 2 English cucumbers, halved and sliced thick
- 2 cups cherry tomatoes, halved
- ½ red onion, thinly sliced and rinsed in cold water
- 1 cup crumbled feta
- ¼ cup fresh mint or oregano leaves
- 3 tablespoon olive oil + juice of 1 lemon + 1 teaspoon dried oregano + salt and pepper
Instructions
- Combine cucumber, tomatoes, and rinsed red onion in a large bowl.
- Whisk olive oil, lemon juice, dried oregano, salt, and pepper. Pour over vegetables and toss.
- Scatter crumbled feta and fresh herbs over the top — do not toss after adding feta or it breaks into unappetizing tiny pieces.
- Rest 10 minutes before serving for the dressing to develop into the vegetables.
10. Grilled Portobello Mushrooms

About 4g net carbs per mushroom — whole portobello caps marinated in garlic, balsamic, and herbs, grilled gill-side down until the mushroom absorbs the marinade and develops a meaty, deeply savory texture that functions as both the vegetarian centerpiece and the most satisfying low-carb option on a grill table because the portobello's natural umami depth produces a flavor profile that registers as genuinely substantial rather than vegetable-substitute.
Ingredients
- 6 large portobello mushroom caps, stems removed
- 3 tablespoon olive oil + 1 tablespoon balsamic vinegar
- 3 garlic cloves, minced
- 1 teaspoon dried thyme + 1 teaspoon dried rosemary + salt and pepper
- Fresh parsley and optional blue cheese crumbles for topping
Instructions
- Whisk olive oil, balsamic, garlic, thyme, rosemary, salt, and pepper. Brush generously over both sides of the mushroom caps. Marinate 15-20 minutes.
- Grill gill-side down over medium-high heat for 4-5 minutes until the mushroom releases its liquid and the gills develop light char.
- Flip and grill cap-side down 3-4 more minutes until completely tender throughout.
- Top with fresh parsley and crumbled blue cheese if desired. Serve warm.
9. Zucchini Fritters with Sour Cream

About 5g net carbs per fritter when made with almond flour — zucchini shredded and squeezed dry, mixed with egg, almond flour, feta, and fresh dill, pan-fried until golden and crispy — the low-carb fritter version that substitutes almond flour for all-purpose and produces a fritter with a crispier, more delicate exterior than the standard version while cutting the carbohydrate content by two-thirds.
Ingredients
- 2 medium zucchini, shredded and squeezed very dry
- 2 large eggs
- ⅓ cup almond flour (or coconut flour — use 2 tablespoon only)
- ½ cup crumbled feta
- 2 green onions + 2 tablespoon fresh dill + 1 garlic clove, minced
- ½ teaspoon salt + ¼ teaspoon pepper
- 2 tablespoon olive oil for frying
- Sour cream or Greek yogurt for serving
Instructions
- Shred and squeeze zucchini until bone dry. Combine with eggs, almond flour, feta, green onions, dill, garlic, salt, and pepper.
- Heat olive oil in a large skillet over medium-high. Drop heaping spoonfuls of batter and flatten to ½-inch thickness.
- Cook 3-4 minutes per side until deep golden. The almond flour crust is more delicate than all-purpose — flip gently with a thin spatula.
- Serve with sour cream or Greek yogurt alongside.
8. Grilled Bell Pepper and Halloumi Skewers
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About 5g net carbs per skewer — halloumi cubes and colorful bell pepper pieces threaded on skewers and grilled until the halloumi develops a golden, salty crust and the peppers char at the edges, producing the most colorful and visually festive low-carb skewer on the cookout table and one that provides both protein (halloumi) and the charred vegetable character that makes cookout food feel celebratory.
Ingredients
- 400g halloumi, cut into 1-inch cubes
- 3 bell peppers (mixed colors), cut into 1-inch pieces
- 2 tablespoon olive oil + 1 teaspoon smoked paprika + 1 teaspoon dried oregano + salt
- Fresh lemon and herbs for serving
Instructions
- Toss halloumi and peppers with olive oil, smoked paprika, oregano, and salt.
- Thread alternating halloumi and pepper pieces onto soaked wooden skewers.
- Grill over medium-high heat for 10-12 minutes, turning twice, until halloumi is golden and peppers are charred at the edges.
- Squeeze lemon over immediately and serve with fresh herbs alongside.
7. Caprese Skewers

About 3g net carbs per skewer — cherry tomatoes, fresh mozzarella balls, and fresh basil leaves threaded on short skewers and drizzled with balsamic glaze and olive oil for the no-cook low-carb appetizer that assembles in 10 minutes, requires zero heat, and produces the most colorful, elegant-looking item on the cookout spread without any cooking effort whatsoever.
Ingredients
- 1 pint cherry tomatoes
- 8 oz fresh mozzarella balls (ciliegine size)
- Fresh basil leaves
- 2 tablespoon extra-virgin olive oil
- 2 tablespoon balsamic glaze
- Flaky sea salt and black pepper
Instructions
- Thread on each short skewer: 1 cherry tomato, 1 basil leaf (folded), 1 mozzarella ball.
- Arrange assembled skewers on a serving platter.
- Drizzle olive oil and balsamic glaze over the platter.
- Finish with flaky sea salt and black pepper. Serve immediately.
6. Broccoli Salad with Bacon and Cheddar

About 7g net carbs per serving — raw broccoli florets tossed with crumbled halal chicken bacon, shredded sharp cheddar, sunflower seeds, and red onion in a creamy apple cider vinegar dressing, the robust low-carb side that provides enough substance and savory richness to function as genuine cookout food rather than a light accompaniment, and that Saad eats specifically because the bacon and cheese ratio is high enough to constitute bacon-and-cheese with broccoli as a by-product rather than a broccoli salad with bacon as a bonus.
Ingredients
- 6 cups broccoli florets, cut small
- 6 strips halal chicken bacon, cooked and crumbled
- 1 cup shredded sharp cheddar
- ¼ cup sunflower seeds
- ¼ red onion, finely diced
- ½ cup mayonnaise + 2 tablespoon apple cider vinegar + 1 teaspoon sugar substitute or 1 teaspoon honey + salt and pepper
Instructions
- Combine broccoli, crumbled bacon, cheddar, sunflower seeds, and red onion in a large bowl.
- Whisk mayonnaise, apple cider vinegar, sweetener, salt, and pepper for the dressing.
- Pour dressing over the salad and toss to coat everything evenly.
- Refrigerate 1 hour before serving — the broccoli softens slightly in the dressing to a better texture than freshly dressed.
5. Grilled Eggplant with Tahini

About 6g net carbs per serving — eggplant rounds rubbed with smoked paprika and cumin oil, grilled until completely soft and charred, drizzled with tahini thinned with lemon juice, scattered with pomegranate seeds and fresh parsley for the Middle Eastern-inflected low-carb side that my father-in-law has nominated as his favorite cookout side and that my mother in Pakistan recognized as a cousin of the baingan (eggplant) preparations she makes on a gas flame at home.
Ingredients
- 2 large eggplants, sliced into ¾-inch rounds
- 3 tablespoon olive oil + 1 teaspoon smoked paprika + 1 teaspoon cumin + 1 teaspoon salt
- 3 tablespoon tahini + 2 tablespoon lemon juice + 1 tablespoon water (for drizzle)
- ¼ cup pomegranate seeds + fresh parsley
Instructions
- Salt eggplant rounds, let sit 15 minutes to draw out bitterness, then pat dry. Brush with spiced olive oil on both sides.
- Grill over medium-high heat 4-5 minutes per side until deeply charred on the exterior and completely soft and collapsed in the center.
- Whisk tahini with lemon juice and water until smooth and drizzleable.
- Arrange grilled eggplant on a platter, drizzle tahini over, scatter pomegranate seeds and fresh parsley.
4. Stuffed Mini Bell Peppers

About 3g net carbs per pepper — miniature sweet peppers halved and filled with a spiced cream cheese mixture, served cold as a no-cook appetizer or quickly broiled for 5 minutes for a warm version, producing the most bite-sized, visually colorful low-carb appetizer on the cookout table and the one that children select first from any platter because the small size and bright colors communicate "food designed for immediate eating" more effectively than any large-format dish.
Ingredients
- 24 mini sweet peppers, halved and seeded
- 8 oz cream cheese, softened
- ½ cup shredded cheddar
- 2 green onions, finely sliced
- 1 teaspoon smoked paprika + ½ teaspoon garlic powder + ½ teaspoon cumin + salt
- Optional: 4 strips halal bacon cooked and crumbled for topping
Instructions
- Beat cream cheese with cheddar, green onions, paprika, garlic powder, cumin, and salt until smooth.
- Fill each pepper half generously with cream cheese mixture using a small spoon or piping bag.
- For cold serving: arrange on a platter and refrigerate until serving — up to 4 hours ahead.
- For warm serving: place filled peppers on a baking sheet, top with crumbled bacon, and broil 5 minutes until cheese is golden and bubbling.
3. Avocado Caprese Salad

About 5g net carbs per serving — the caprese salad upgraded with sliced ripe avocado added between the tomato and mozzarella layers, turning a starter salad into a substantial low-carb side with the healthy fat from the avocado adding both satiety and a creaminess against the bright tomato and salty mozzarella that the standard caprese doesn't have, and that my husband eats in a quantity that suggests he considers it the most successful side-dish upgrade in our cookout repertoire.
Ingredients
- 3 large ripe tomatoes, sliced ¼-inch thick
- 2 ripe avocados, sliced
- 8 oz fresh mozzarella, sliced
- Fresh basil leaves
- 3 tablespoon extra-virgin olive oil
- 2 tablespoon balsamic glaze
- Flaky salt and black pepper
Instructions
- Arrange tomato, avocado, and mozzarella slices in alternating overlapping layers on a large platter.
- Tuck fresh basil leaves between the slices as you assemble.
- Drizzle olive oil and balsamic glaze over the entire platter.
- Finish with flaky sea salt and black pepper. Serve within 30 minutes of assembly — avocado browns after that.
2. Green Bean Almondine Salad

About 7g net carbs per serving — blanched green beans tossed with toasted sliced almonds, lemon zest, thinly sliced shallots, and a lemon-Dijon vinaigrette for the low-carb green vegetable side that provides the fresh, bright counterpoint to the rich grilled proteins on the cookout spread and that works beautifully either slightly warm from blanching or cold from the refrigerator, giving it the make-ahead flexibility that most low-carb sides lack.
Ingredients
- 1.5 lbs green beans, ends trimmed
- ½ cup sliced almonds, toasted in a dry pan until golden
- 2 shallots, very thinly sliced
- Zest of 1 lemon
- 3 tablespoon olive oil + 1 tablespoon lemon juice + 1 teaspoon Dijon + 1 teaspoon honey or sugar substitute + salt and pepper
Instructions
- Blanch green beans in boiling salted water for 3-4 minutes until bright green and tender-crisp. Transfer immediately to an ice bath to stop cooking. Drain well.
- Whisk olive oil, lemon juice, Dijon, and sweetener for the vinaigrette.
- Toss blanched green beans with the vinaigrette, shallots, and lemon zest.
- Transfer to a serving platter and scatter toasted almonds over the top. Serve at room temperature or chilled.
1. Grilled Romaine with Caesar Dressing

About 4g net carbs per serving — romaine lettuce hearts halved and placed cut-side down on a screaming-hot grill for 2-3 minutes until the flat cut surface develops deep char marks and the outer leaves slightly wilt at the edges while the interior remains crisp, finished with Caesar dressing and shaved Parmesan for the one genuinely exciting salad on any cookout table, and the specific preparation that addresses the "no sad salads" promise of this collection's title most directly — because grilled romaine with grill marks and a proper Caesar is not a sad salad, it is the most interesting item on the entire spread.
Ingredients
- 4 romaine hearts, halved lengthwise through the core
- 2 tablespoon olive oil + salt and pepper
- ½ cup Caesar dressing (store-bought or homemade)
- ½ cup Parmesan, shaved or finely grated
- Lemon wedges and cracked black pepper for finishing
Instructions
- Brush cut sides of romaine halves with olive oil. Season with salt and pepper.
- Place cut-side down on a very hot grill over high direct heat. Do not move for 2-3 minutes — stillness is what produces the deep char marks. The goal is a charred, caramelized cut surface while the romaine interior stays crisp and cool.
- Remove from grill and place cut-side up on a serving platter or individual plates.
- Drizzle Caesar dressing generously over each half. Scatter shaved Parmesan and crack black pepper over the top.
- Serve immediately with lemon wedges — grilled romaine softens quickly and is best eaten within 5 minutes of coming off the grill.
Frequently Asked Questions
How many net carbs should a low-carb BBQ side have?
For general low-carb eating, aim for sides under 10g net carbs per serving. The sides here range from under 1g (deviled eggs) to 8g (cauliflower steaks). For strict keto (under 20g net carbs per day total), choose the lower end: deviled eggs, grilled asparagus, zucchini fritters, caprese skewers, and bacon-wrapped jalapeños all come in under 5g net carbs per serving.
Can I make these low-carb sides ahead for a party?
Yes — most are excellent make-ahead: deviled eggs (1 day ahead), cauliflower potato salad (2 days ahead and gets better), broccoli salad (1 day ahead), stuffed mini peppers cold version (4 hours ahead), green bean almondine (1 day ahead). Grill items — asparagus, zucchini, cauliflower steaks, romaine — should be grilled fresh as they lose their char quality after refrigeration.
What are the best low-carb replacements for potato salad and baked beans?
For potato salad: the Cauliflower Potato Salad (#14) is the most direct replacement and routinely outperforms the original in crowd enthusiasm. For baked beans: there is no low-carb equivalent that accurately mimics the molasses-thick experience — replace that slot on the table with the Broccoli Salad with Bacon and Cheddar (#6), which provides the same savory, substantial crowd-pleasing quality without the 30g net carbs.
These 17 low-carb BBQ sides have transformed how we host summer gatherings since my father-in-law's diagnosis — the cookout table now has sides that he genuinely wants to eat rather than sides that he navigates around, my husband has quietly adopted the cauliflower potato salad and grilled romaine as year-round preferences, and the bacon-wrapped jalapeño poppers disappear faster than anything else regardless of who is managing their carbohydrate intake. No sad salads, no compromises, and full cookout satisfaction for every guest at the table. 🌿🔥✨





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