Chilean keto guide
Navigable
492 dishes189 keto as served119 with a photo
Keto friendliness
Chilean cuisine can be adapted for keto by focusing on grilled meats and seafood, but requires careful navigation due to prevalent starches.
Top ingredients
Excellent traditional keto ingredients include beef, chicken, pork, various fish and shellfish, avocado, olive oil, and fresh tomato, onion, and bell peppers.
Danger zones
Potatoes, rice, corn (choclo), beans (porotos), lentils, and bread (marraqueta, hallulla, sopaipillas) are ubiquitous and must be explicitly avoided.
Best for
This cuisine is best for adaptable keto dieters who are comfortable ordering simple grilled proteins and asking for specific low-carb side substitutions like salads.
492 dishes · page 1 of 9
Sesos a la Mantequilla
Brains in Butter
Delicately prepared beef or lamb brains, gently pan-fried in generous amounts of butter until golden and tende…
1 net1 total0 fibre25 protein75 fat800 kcal
Erizos
Sea Urchins
Fresh raw sea urchin roe, served on the half shell, typically with just lemon wedges and sometimes finely chop…
2 net2 total0 fibre30 protein25 fat350 kcal
Mollejas a la Parrilla
Grilled Sweetbreads
Tender beef sweetbreads (thymus gland) meticulously cleaned, pre-cooked, and then grilled to a crispy exterior…
2 net2 total0 fibre60 protein55 fat750 kcal
Pescado Frito (Keto - sin Apandado)
Pan-Fried Fish (Keto - without Breading)
A fresh fillet of local white fish (such as Merluza or Reineta) pan-fried in cooking oil or butter until crisp…
2 net2 total0 fibre45 protein40 fat550 kcal
Pulpo a la Parrilla
Grilled Octopus
Tender octopus tentacles marinated in olive oil, garlic, and spices, then grilled to achieve a smoky, succulen…
2 net3 total1 fibre60 protein40 fat600 kcal
Cochayuyo Salteado con Champiñones y Ajo
Sautéed Seaweed with Mushrooms and Garlic
A unique and flavorful side dish featuring cochayuyo (a type of edible brown seaweed common in Chile) sautéed …
3 net10 total7 fibre12 protein30 fat350 kcal
Consomé de Ave con Huevo Duro
Chicken Consommé with Hard-Boiled Egg
A comforting and restorative clear chicken broth, intensely flavored, served piping hot with slices of hard-bo…
3 net4 total1 fibre25 protein18 fat280 kcal
Machas al Pilpil
Razor Clams Pilpil Style
Fresh razor clams cooked in sizzling olive oil with plenty of garlic, dried chili flakes (merkén optional for …
3 net3 total0 fibre25 protein38 fat450 kcal
Mollejas de Cordero al Pilpil
Lamb Sweetbreads Pilpil Style
Delicate lamb sweetbreads (thymus gland), pan-seared or gently cooked in a classic 'pilpil' sauce made from ge…
3 net4 total1 fibre30 protein55 fat600 kcal
Tortilla de Sesos
Brain Omelette
A traditional and hearty omelette-style dish made with beef brains, whisked eggs, and finely chopped onion and…
3 net4 total1 fibre38 protein48 fat580 kcal
Calamares Salteados al Ajillo o a la Plancha (sin Apandado)
Sautéed Garlic Calamari or Grilled Calamari (without Breading)
Tender calamari rings and tentacles quickly cooked, either by sautéing with garlic, olive oil, and chili flake…
4 net5 total1 fibre40 protein28 fat450 kcal
Camarones al Pilpil
Garlic Shrimp with Chili
Succulent shrimp cooked in olive oil with garlic, smoked paprika, and spicy 'ají cacho de cabra' (goat's horn …
4 net5 total1 fibre30 protein35 fat450 kcal
Locos Mayo
Chilean Abalone with Mayonnaise
Tender, cooked Chilean abalone (locos) served chilled, typically topped with a generous dollop of creamy mayon…
4 net4 total0 fibre50 protein70 fat850 kcal
Longaniza con Huevos Fritos y Palta
Chilean Sausage with Fried Eggs and Avocado
Hearty Chilean longaniza (sausage) pan-fried until golden, served with two perfectly fried eggs and slices of …
4 net8 total4 fibre40 protein65 fat800 kcal
Ostiones a la Parmesana
Scallops au Gratin with Parmesan
Fresh scallops baked in their shells with a rich topping of butter and grated Parmesan cheese, often with a hi…
4 net4 total0 fibre40 protein65 fat750 kcal
Palta Reina
Stuffed Avocado
Ripe avocado halves generously stuffed with a creamy salad, typically made from shredded chicken or tuna mixed…
4 net12 total8 fibre40 protein80 fat900 kcal
Pescado Blanco al Pilpil (Keto)
Keto White Fish in Garlic-Chili Oil
Fresh white fish fillets gently cooked in a classic 'al pilpil' sauce made with olive oil, copious amounts of …
4 net5 total1 fibre50 protein40 fat600 kcal
Pollo Al Pilpil
Garlic Chili Chicken in Olive Oil
Succulent pieces of chicken, typically thighs or drumsticks, cooked to perfection and served sizzling in a gen…
4 net5 total1 fibre55 protein55 fat750 kcal
Salmón a la Plancha con Espárragos Salteados
Grilled Salmon with Sautéed Asparagus
Fresh salmon fillet, expertly pan-seared or grilled to perfection, often served simply with a touch of butter …
4 net7 total3 fibre55 protein50 fat700 kcal
Arrollado Huaso con Ensalada Verde
Chilean Pork Roll with Green Salad (No Bread/Potatoes)
A traditional Chilean dish of pork belly rolled with seasoned pork meat, spices (like cumin, oregano, paprika)…
5 net7 total2 fibre60 protein75 fat950 kcal
Chuletas de Cordero a la Parrilla con Ensalada Verde
Grilled Lamb Chops with Green Salad
Succulent lamb chops, grilled to perfection, seasoned simply with salt and pepper, and served with a fresh, cr…
5 net8 total3 fibre60 protein60 fat800 kcal
Chunchules a la Parrilla con Pebre (sin Pan)
Grilled Intestines with Pebre (without Bread)
Crispy and tender grilled beef intestines, a traditional Chilean delicacy. Served with a fresh, vibrant pebre …
5 net8 total3 fibre45 protein45 fat600 kcal
Conejo al Ajillo con Champiñones Salteados
Garlic Rabbit with Sautéed Mushrooms
Tender rabbit pieces cooked in a fragrant garlic and olive oil sauce, served with earthy sautéed mushrooms. A …
5 net7 total2 fibre60 protein35 fat580 kcal
Costillas de Cerdo Ahumadas con Ensalada Verde
Smoked Pork Ribs with Green Salad
Succulent, slow-smoked pork ribs, seasoned simply with salt and pepper, cooked until tender. Served with a fre…
5 net8 total3 fibre70 protein75 fat950 kcal
Ensalada de Cochayuyo con Tomate y Cebolla
Seaweed Salad with Tomato and Onion
A refreshing Chilean salad featuring blanched and chopped cochayuyo (bull kelp seaweed) tossed with fresh, dic…
5 net14 total9 fibre5 protein22 fat250 kcal
Escalopa de Vacuno a la Plancha con Jamón y Queso (Keto)
Pan-Seared Beef Cutlet with Ham and Cheese (Keto)
A tender, thinly pounded beef cutlet (escalopa) pan-seared to perfection, then topped with slices of ham and m…
5 net6 total1 fibre60 protein48 fat670 kcal
Filete de Res con Espárragos Salteados
Beef Tenderloin with Sautéed Asparagus (No Potato/Fries)
A tender beef tenderloin steak, perfectly cooked, served with fresh asparagus sautéed in butter and garlic. A …
5 net8 total3 fibre70 protein60 fat850 kcal
Machas a la Parmesana
Razor Clams with Parmesan
Fresh razor clams baked in their shells with a rich topping of butter and grated Parmesan cheese, often with a…
5 net5 total0 fibre35 protein60 fat700 kcal
Merluza con Salsa Verde y Espárragos Salteados (Keto)
Hake with Green Sauce and Sautéed Asparagus (Keto)
A fresh fillet of merluza (hake), a popular white fish in Chile, gently cooked and topped with a vibrant 'sals…
5 net8 total3 fibre45 protein40 fat580 kcal
Paleta de Cordero Asada con Ensalada de Apio y Palta (Keto)
Roasted Lamb Shoulder with Celery and Avocado Salad (Keto)
Succulent slow-roasted lamb shoulder, cooked until fall-off-the-bone tender and rich in flavor. Accompanied by…
5 net10 total5 fibre90 protein85 fat1100 kcal
Pebre (sin Pan)
Chilean Salsa (without Bread)
A vibrant and fresh traditional Chilean salsa, perfect as a condiment. Made from finely diced tomatoes, onion,…
5 net7 total2 fibre2 protein9 fat100 kcal
Pechuga de Pollo Rellena con Jamón y Queso y Espárragos Salteados
Chicken Breast Stuffed with Ham and Cheese with Sautéed Asparagus
A succulent chicken breast stuffed with savory ham and melted cheese, typically baked or pan-fried. Served wit…
5 net8 total3 fibre65 protein45 fat700 kcal
Picorocos al Vapor con Limón y Mayo (Keto)
Steamed Barnacles with Lemon and Mayonnaise (Keto)
Giant barnacles (picorocos), a distinct and highly prized Chilean seafood, simply steamed to perfection and se…
5 net5 total0 fibre45 protein38 fat520 kcal
Pollo Escabechado
Pickled Chicken
A flavorful cold dish featuring tender chicken pieces (often dark meat) that are cooked and then marinated in …
5 net7 total2 fibre60 protein30 fat500 kcal
Revoltillo de Camarones
Scrambled Eggs with Shrimp
A popular Chilean breakfast or light meal consisting of fluffy scrambled eggs mixed with succulent sautéed shr…
5 net6 total1 fibre35 protein35 fat480 kcal
Salmón a la Mantequilla con Alcaparras y Brócoli
Salmon with Butter-Caper Sauce and Broccoli
Pan-seared or baked salmon fillet topped with a rich butter-caper sauce, offering a delightful tangy and savor…
5 net8 total3 fibre50 protein58 fat750 kcal
Tapapecho al Horno con Ensalada Verde
Oven-Roasted Brisket with Green Salad
Slow-cooked, tender beef brisket (tapapecho) roasted until flavorful, served with a simple green salad. A comf…
5 net8 total3 fibre70 protein45 fat700 kcal
Albóndigas de Pescado en Salsa Verde (Keto - sin Pan Rallado)
Keto Fish Meatballs in Green Sauce (without breadcrumbs)
Flavorful fish meatballs, prepared without breadcrumbs, simmered in a vibrant green sauce typically made with …
6 net8 total2 fibre40 protein30 fat480 kcal
Anticuchos de Corazón con Pebre y Ensalada Verde (sin papas)
Grilled Beef Heart Skewers with Pebre and Green Salad (without potatoes)
Flavorful skewers of marinated and grilled beef heart, a traditional Chilean street food and restaurant favori…
6 net10 total4 fibre55 protein40 fat600 kcal
Brochetas de Camarones con Vegetales Asados
Grilled Shrimp Skewers with Roasted Vegetables
Succulent large shrimp threaded onto skewers and grilled to perfection, interspersed with colorful, keto-frien…
6 net10 total4 fibre40 protein30 fat450 kcal
Brochetas de Vacuno con Verduras Asadas
Beef Skewers with Roasted Vegetables (Keto)
Juicy cubes of beef (e.g., sirloin or tenderloin) skewered and grilled, interspersed with keto-friendly vegeta…
6 net10 total4 fibre55 protein48 fat680 kcal
Carne Mechada con Palta y Tomate (Sin Acompañamiento de Carbohidratos)
Shredded Beef with Avocado and Tomato Salad (without carb sides)
Tender, slow-cooked shredded beef, rich in flavor, served with a refreshing side of diced avocado and tomato s…
6 net10 total4 fibre70 protein50 fat750 kcal
Champiñones al Ajillo
Garlic Mushrooms
Fresh white mushrooms sautéed vigorously in olive oil with abundant minced garlic and a sprinkle of fresh pars…
6 net8 total2 fibre6 protein28 fat300 kcal
Chuletas de Cerdo a la Parrilla con Ensalada Mixta
Grilled Pork Chops with Mixed Salad (Keto)
Tender grilled pork chops, seasoned and cooked to perfection. Traditionally accompanied by fries or rice, this…
6 net10 total4 fibre70 protein40 fat700 kcal
Conejo Escabechado
Marinated Rabbit
A traditional dish of rabbit meat marinated and cooked in a tangy, savory escabeche sauce. The sauce is typica…
6 net8 total2 fibre70 protein35 fat650 kcal
Costillar de Cerdo Asado con Chucrut (Sin Papas)
Roasted Pork Ribs with Sauerkraut (No Potato)
Slow-roasted pork ribs, often very tender and flavorful, served with traditional fermented cabbage (sauerkraut…
6 net10 total4 fibre80 protein95 fat1200 kcal
Costillar de Cerdo Asado con Ensalada Verde Mixta
Roasted Pork Ribs with Mixed Green Salad
Succulent slow-roasted pork ribs, often seasoned simply with salt and pepper, cooked until tender and juicy. S…
6 net10 total4 fibre75 protein90 fat1100 kcal
Crudo
Chilean Steak Tartare
Raw, finely ground beef, typically seasoned and mixed with ingredients such as chopped onion, lemon juice, cap…
6 net8 total2 fibre65 protein40 fat650 kcal
Entraña a la Parrilla con Ensalada Chilena (Keto)
Grilled Skirt Steak with Chilean Salad (Keto)
Tender and intensely flavorful grilled skirt steak (entraña), a highly prized cut in Chilean parrilladas, simp…
6 net10 total4 fibre80 protein70 fat950 kcal
Hongos Rellenos con Queso y Tocino
Mushrooms Stuffed with Cheese and Bacon
Large mushroom caps generously filled with a savory mixture of rich cheese and crispy bacon, then baked until …
6 net10 total4 fibre30 protein50 fat600 kcal
Lomo Vetado a la Parrilla con Ensalada Mixta
Grilled Ribeye with Mixed Salad
A juicy, flavorful ribeye steak (Lomo Vetado), grilled to your preferred doneness, accompanied by a vibrant mi…
6 net10 total4 fibre80 protein70 fat950 kcal
Malaya a la Parrilla con Ensalada Verde
Grilled Flank Steak with Green Salad (Keto)
A flavorful grilled flank steak, seasoned and cooked to perfection. Traditionally served with potatoes or rice…
6 net10 total4 fibre60 protein55 fat750 kcal
Mariscal Crudo
Raw Seafood Cocktail
A refreshing cold cocktail of various raw seafood (such as clams, mussels, sea urchin, squid, prawns), marinat…
6 net7 total1 fibre70 protein20 fat500 kcal
Pescado al Horno con Vegetales Salteados
Baked Fish with Sautéed Vegetables (Keto)
Fresh white fish (e.g., Reineta, Corvina, Merluza Austral) baked with herbs and lemon. Served with a generous …
6 net10 total4 fibre50 protein40 fat600 kcal
Pollo a la Mostaza con Crema y Hongos
Creamy Mustard Chicken with Mushrooms
Tender chicken breast or thigh cooked in a rich, creamy mustard sauce with sautéed mushrooms, a delicious and …
6 net8 total2 fibre50 protein48 fat650 kcal
Salteado de Mariscos con Vino Blanco y Hierbas
Seafood Sauté with White Wine and Herbs
A fresh and vibrant medley of assorted Chilean seafood (such as clams, mussels, shrimp, and squid) quickly sau…
6 net8 total2 fibre60 protein30 fat550 kcal
Tortilla de Chorizo con Queso (Keto)
Chorizo and Cheese Omelet (Keto)
A hearty and flavorful omelet, popular in Chilean cuisine, made with savory Chilean chorizo, fresh eggs, melte…
6 net8 total2 fibre40 protein55 fat680 kcal
Tortilla de Espinacas o Zapallo Italiano
Spinach or Zucchini Omelette
A thick, pan-fried omelette, similar to a Spanish tortilla, prepared with beaten eggs and a generous amount of…
6 net8 total2 fibre25 protein30 fat400 kcal
Trutro de Pollo al Horno con Ensalada de Apio y Palta
Oven-Baked Chicken Thigh with Celery and Avocado Salad
Juicy oven-baked chicken thigh, often with crispy skin, seasoned simply with salt, pepper, and herbs. Served w…
6 net12 total6 fibre60 protein65 fat850 kcal
Valdiviano (sin pan)
Beef Broth with Onions and Egg (Keto)
A comforting and simple beef broth soup, typically served with finely sliced onions, diced cooked beef, and a …
6 net8 total2 fibre40 protein30 fat450 kcal
Questions people ask
What can I eat at a Chilean restaurant on keto?
Good orders that are keto as served include Sesos a la Mantequilla (1g net carbs), Mollejas a la Parrilla (2g net carbs), Cochayuyo Salteado con Champiñones y Ajo (3g net carbs), Consomé de Ave con Huevo Duro (3g net carbs), Machas al Pilpil (3g net carbs) and Mollejas de Cordero al Pilpil (3g net carbs). Of the 492 Chilean dishes in this guide, 189 are keto as served.
Is Chilean food keto-friendly?
Keto Atlas rates Chilean food "Navigable" for keto. Chilean cuisine can be adapted for keto by focusing on grilled meats and seafood, but requires careful navigation due to prevalent starches.
What Chilean dishes should I avoid on keto?
Potatoes, rice, corn (choclo), beans (porotos), lentils, and bread (marraqueta, hallulla, sopaipillas) are ubiquitous and must be explicitly avoided. Dishes to skip include Carne a la Olla con Verduras Keto (18g), Chorrillana de Vacuno (18g), Chupe de Sesos (17g) and Zapallitos Rellenos con Pino de Carne (17g).
How do I order Chilean food keto-style?
Many dishes become keto with one small request. For Erizos: say "Erizos. No bread or crackers on the side. Minimal or no onion, please." For Pescado Frito: explicitly ask for 'sin apanado' (without breading/flour) and 'frito sin rebozar' (fried without batter). Request cooking in olive oil or butter if available.