Chilean keto guide
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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.
95 matching dishes · page 1 of 2
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
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
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
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
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
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
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
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
Guiso de Cochayuyo con Huevo Duro (sin Papas)
Seaweed Stew with Hard-Boiled Egg (without Potatoes)
A rustic and flavorful stew featuring the unique texture and taste of cochayuyo (bull kelp seaweed), braised w…
7 net15 total8 fibre20 protein28 fat380 kcal
Reineta a la Mantequilla con Ensalada de Tomate y Palta
Butterfish in Butter with Tomato and Avocado Salad
Pan-fried Reineta (butterfish), a highly prized Chilean white fish, cooked in abundant butter until flaky and …
7 net12 total5 fibre55 protein45 fat650 kcal
Guatitas a la Diabla (Keto - sin Papas, Arvejas ni Zanahoria)
Spicy Keto Tripe Stew (without potatoes, peas, or carrots)
A fiery and flavorful stew of tender beef tripe in a rich, spicy tomato-based sauce, modified to be keto-frien…
8 net12 total4 fibre45 protein30 fat500 kcal
Lomo de Cerdo Relleno (Keto con Espinacas y Queso)
Keto Stuffed Pork Loin with Spinach and Cheese
Pork loin butterflied, filled with a creamy mixture of spinach and cheese (e.g., mozzarella, cream cheese), ro…
8 net12 total4 fibre65 protein55 fat780 kcal
Mariscal Caliente
Hot Seafood Stew
A rich and hearty hot stew or soup featuring a variety of fresh seafood (such as clams, mussels, fish, prawns)…
8 net10 total2 fibre65 protein30 fat600 kcal
Pescado a la Plancha con Vegetales Salteados
Grilled Fish with Sautéed Keto Vegetables
A fillet of fresh fish (e.g., reineta, merluza) grilled to perfection and served with a side of sautéed non-st…
8 net12 total4 fibre50 protein50 fat700 kcal
Pino de Champiñones con Huevo Duro
Mushroom and Hard-Boiled Egg Filling
A savory 'pino' (traditional Chilean filling) made from finely diced mushrooms, slow-sautéed with onions, garl…
8 net12 total4 fibre15 protein28 fat350 kcal
Caldo de Congrio (Sin Papas ni Arroz)
Conger Eel Broth (without Potato or Rice)
A hearty, clear broth-based soup showcasing tender pieces of conger eel, seasoned with herbs and a minimal amo…
9 net12 total3 fibre50 protein25 fat450 kcal
Cancato de Pescado (Keto)
Keto Baked Fish with Cheese and Onion
A traditional dish from the south of Chile, typically featuring a fresh fish fillet (often salmon or reineta) …
9 net12 total3 fibre60 protein55 fat750 kcal
Estofado de Conejo con Hongos y Zapallo Italiano (Keto)
Rabbit Stew with Mushrooms and Zucchini (Keto)
Tender rabbit meat slowly simmered in a rich, savory stew with various types of mushrooms and zucchini. This h…
9 net14 total5 fibre65 protein50 fat750 kcal
Paila Marina (Keto - Sin Papas ni Arroz)
Keto Chilean Seafood Stew (without potatoes or rice)
A hearty and flavorful Chilean seafood stew, rich in various shellfish and fish, simmered in a light, aromatic…
9 net12 total3 fibre60 protein30 fat550 kcal
Tomates Rellenos con Atún y Mayo (sin Arroz)
Stuffed Tomatoes with Tuna and Mayo (without Rice)
Fresh, ripe tomatoes carefully hollowed out and filled with a creamy, savory mixture of flaked tuna and mayonn…
9 net12 total3 fibre35 protein40 fat500 kcal
Chanfaina (Keto)
Lamb Offal Stew (Keto)
A rustic and flavorful stew featuring a mix of lamb offal (typically heart, liver, and lungs) slowly cooked wi…
10 net13 total3 fibre58 protein48 fat680 kcal
KAsoon
Ostras Frescas con Limón
Fresh Oysters with Lemon
Freshly shucked oysters, served chilled on a bed of ice with a wedge of lemon. A simple and elegant starter.…
2 net2 total0 fibre6 protein2 fat60 kcal
KAsoon
Ensalada de Atún y Huevo Duro con Mayonesa
Tuna and Hard-Boiled Egg Salad with Mayonnaise
A classic and simple salad featuring flaked tuna (often packed in oil for extra fat), diced hard-boiled eggs, …
3 net4 total1 fibre68 protein97 fat1140 kcal
KAsoon
Pejerreyes Fritos con Ensalada Verde (Keto - sin Apandado)
Fried Silverside Fish with Green Salad (Keto - without Breading)
Small, whole silverside fish (pejerreyes) lightly seasoned and pan-fried without breading until crispy and gol…
3 net5 total2 fibre50 protein40 fat600 kcal
KAsoon
Salmón Ahumado con Crema Ácida y Alcaparras
Smoked Salmon with Sour Cream and Capers
Thin slices of premium smoked salmon served with a dollop of full-fat sour cream, briny capers, and a lemon we…
3 net4 total1 fibre35 protein50 fat650 kcal
KAsoon
Charqui con Huevo Revuelto y Palta
Dried Beef with Scrambled Eggs and Avocado
A rustic and protein-rich dish featuring rehydrated and seasoned charqui (dried, salted beef) sautéed and serv…
4 net8 total4 fibre65 protein50 fat720 kcal
KAsoon
Ensalada de Atún con Mayonesa y Apio
Tuna Salad with Mayonnaise and Celery
A simple yet satisfying salad made with canned tuna (typically oil-packed or in water), creamy mayonnaise, and…
4 net5 total1 fibre40 protein40 fat550 kcal
KAsoon
Ensalada de Pescado Ahumado con Palta y Aderezo Cítrico
Smoked Fish Salad with Avocado and Citrus Dressing
A refreshing and light salad featuring flakes of savory smoked white fish (e.g., reineta or jurel), mixed with…
4 net8 total4 fibre35 protein45 fat580 kcal
KAsoon
Palta con Tomate y Huevo Duro
Avocado with Tomato and Hard-Boiled Egg Salad
A simple yet satisfying salad featuring sliced ripe avocado, fresh tomatoes, and quartered hard-boiled eggs, d…
4 net12 total8 fibre15 protein40 fat450 kcal
KAsoon
Palta Rellena con Camarones (Keto)
Stuffed Avocado with Shrimp Salad (Keto)
A ripe avocado half filled with a creamy salad of shrimp, mayonnaise, and seasonings. This dish is naturally l…
4 net12 total8 fibre25 protein50 fat580 kcal
KAsoon
Tortilla de Acelga
Swiss Chard Omelet
A savory and satisfying thick omelet or frittata made with sautéed Swiss chard, fresh eggs, and a touch of oni…
4 net7 total3 fibre20 protein25 fat320 kcal
KAsoon
Tortilla de Erizo (Keto - sin harina)
Sea Urchin Omelette (Keto - no flour)
A delicate and flavorful omelette made with fresh Chilean sea urchin roe (erizos), scrambled with eggs and lig…
4 net4 total0 fibre30 protein48 fat580 kcal
KAsoon
Guiso de Champiñones con Huevo Frito
Mushroom Stew with Fried Egg (Keto)
A comforting and savory stew made with sautéed mushrooms, garlic, and onions, often in a creamy broth, topped …
5 net7 total2 fibre15 protein28 fat350 kcal
KAsoon
Jurel al Escabeche (Keto)
Keto Pickled Mackerel
Mackerel fillets marinated and cooked in a tangy escabeche sauce made with vinegar, olive oil, onions, and bel…
5 net6 total1 fibre40 protein40 fat550 kcal
KAsoon
Parrillada de Mar y Tierra (Keto)
Keto Surf and Turf Grill Platter
A lavish grilled platter featuring a combination of prime meats (e.g., various beef cuts, high-fat sausages) a…
5 net7 total2 fibre80 protein85 fat1100 kcal
KAsoon
Pechuga de Pollo a la Plancha con Salsa Roquefort Keto
Grilled Chicken Breast with Keto Roquefort Sauce
A lean chicken breast, expertly grilled, served smothered in a rich and creamy Roquefort cheese sauce. Accompa…
5 net7 total2 fibre55 protein70 fat850 kcal
KAsoon
Pescado Blanco al Horno con Salsa Verde y Alcaparras
Baked White Fish with Green Sauce and Capers
A light and healthy preparation featuring a delicate fillet of white fish, baked until perfectly cooked, then …
5 net7 total2 fibre50 protein50 fat680 kcal
KAsoon
Tortilla de Cochayuyo (Keto - sin harina)
Seaweed (Cochayuyo) Omelette (Keto - no flour)
A traditional Chilean omelette made with tender, diced cochayuyo (a type of bull kelp seaweed), whisked eggs, …
5 net8 total3 fibre28 protein38 fat480 kcal
KAsoon
Chupe de Congrio (Keto - sin Papas ni Arroz)
Keto Congrio Fish Stew (without Potatoes or Rice)
A rich and creamy Chilean fish stew featuring tender congrio (kingclip) in a flavorful base. Modified for keto…
6 net8 total2 fibre60 protein65 fat850 kcal
KAsoon
Conejo al Romero con Champiñones Salteados (Keto)
Rosemary Rabbit with Sautéed Mushrooms (Keto)
Tender pieces of rabbit, braised or roasted until succulent with fragrant fresh rosemary, garlic, and a touch …
6 net9 total3 fibre55 protein48 fat680 kcal
KAsoon
Corvina a la Mantequilla con Champiñones Salteados
Sea Bass in Butter Sauce with Sautéed Mushrooms
A flaky fillet of Corvina (Chilean Sea Bass), pan-fried or baked to perfection, served with a rich butter sauc…
6 net9 total3 fibre45 protein58 fat700 kcal
KAsoon
Corvina a la Plancha con Salsa de Alcaparras y Limón
Grilled Corvina with Caper and Lemon Sauce
A flaky and moist fillet of corvina, expertly grilled until golden, served with a zesty butter-based sauce fea…
6 net8 total2 fibre55 protein50 fat700 kcal
KAsoon
Ensalada Caprese Chilena
Chilean Caprese Salad (Keto)
A refreshing and simple salad featuring thick slices of ripe, flavorful Chilean tomatoes, fresh mozzarella (or…
6 net8 total2 fibre15 protein25 fat300 kcal
KAsoon
Ensalada de Champiñones Grillados con Jamón Serrano y Palta
Grilled Mushroom, Serrano Ham, and Avocado Salad
A gourmet salad combining earthy grilled mushrooms, salty and savory Serrano ham, and creamy avocado slices, d…
6 net10 total4 fibre25 protein45 fat520 kcal
KAsoon
Guiso de Champiñones con Huevo Duro
Mushroom Stew with Hard-Boiled Egg
A simple and satisfying Chilean stew made with fresh mushrooms sautéed with onions and garlic, simmered in a l…
6 net10 total4 fibre18 protein30 fat380 kcal
KAsoon
Machas con Vino Blanco
Razor Clams in White Wine Sauce
Fresh razor clams (machas) sautéed in a rich sauce of white wine, garlic, butter, and parsley. This dish highl…
6 net7 total1 fibre35 protein38 fat500 kcal
KAsoon
Pino de Queso y Huevo Duro (Servido en Hoja de Lechuga)
Cheese and Hard-boiled Egg Filling (Served in Lettuce Cups)
A savory 'pino' (filling) traditionally used in empanadas, made with a generous amount of melted Chilean chees…
6 net8 total2 fibre45 protein65 fat780 kcal
KAsoon
Revuelto de Pescado Seco con Huevo
Scrambled Dried Fish with Eggs
A rustic and savory scramble combining rehydrated and shredded dried fish (like bacalao or another local varie…
6 net8 total2 fibre50 protein40 fat600 kcal
KAsoon
Salpicón de Lengua con Palta y Tomate
Cold Beef Tongue Salad with Avocado and Tomato
A refreshing and satisfying cold salad featuring tender, diced beef tongue, mixed with creamy avocado, ripe to…
6 net10 total4 fibre40 protein50 fat650 kcal
KAsoon
Tortilla de Champiñones (Keto)
Mushroom Omelet (Keto)
A classic Chilean-style omelet made with farm-fresh eggs and generous portions of sautéed mushrooms, cooked in…
6 net8 total2 fibre25 protein35 fat420 kcal
KAsoon
Tortilla de Pescado
Fish Omelette (Keto)
A savory omelette made with flaked white fish, eggs, and a touch of finely chopped onion and parsley. A simple…
6 net8 total2 fibre50 protein40 fat580 kcal
KAsoon
Caldo de Pescado con Cilantro y Limón (Keto - sin Papas ni Arroz)
Keto Fish Broth with Cilantro and Lemon (No Potatoes or Rice)
A comforting and savory clear fish broth, typically made with a robust white fish like conger or hake, simmere…
7 net10 total3 fibre45 protein28 fat450 kcal
KAsoon
Carne Mechada con Salsa de Rocoto (Keto - sin Acompañamiento de Carbohidratos)
Braised Shredded Beef with Rocoto Sauce (Keto - no Carb Sides)
Slow-braised, tender shredded beef (mechada) served with a vibrant and subtly spicy rocoto chili sauce. The de…
7 net10 total3 fibre45 protein45 fat600 kcal
KAsoon
Causa Rellena de Pollo (Keto con Puré de Coliflor y Palta)
Keto Chicken Causa with Cauliflower and Avocado
A keto-friendly version of the layered Chilean-Peruvian dish. Instead of mashed potato, it uses a creamy base …
7 net15 total8 fibre40 protein55 fat680 kcal
KAsoon
Cazuela de Pollo con Zapallo Italiano y Apio (Keto - sin papas ni choclo)
Chicken Cazuela with Zucchini and Celery (Keto - no potatoes or corn)
A comforting Chilean chicken stew, adapted for keto by featuring tender chicken pieces cooked in a flavorful b…
7 net12 total5 fibre60 protein50 fat700 kcal
KAsoon
Congrio Borracho (sin Papas)
Drunken Conger Eel (without Potatoes)
A classic and flavorful Chilean preparation where robust conger eel fillets are gently braised in a savory sau…
7 net10 total3 fibre45 protein35 fat550 kcal
KAsoon
Guatitas con Piure (Keto)
Tripe and Piure Stew (Keto)
A distinctive Chilean stew combining tender, slow-cooked beef tripe with the unique, briny flavor of piure (se…
7 net10 total3 fibre40 protein35 fat500 kcal
KAsoon
Guiso de Changle y Mariscos Mixtos (Keto)
Changle and Mixed Seafood Stew (Keto)
A hearty and unique stew featuring changle (an edible wild fungus found in Chile) combined with an assortment …
7 net10 total3 fibre35 protein35 fat490 kcal
KAsoon
Guiso de Zapallo Italiano con Camarones y Crema (Keto)
Zucchini and Shrimp Stew with Cream (Keto)
A light yet satisfying stew made with tender zucchini ('zapallo italiano') and succulent shrimp, simmered in a…
7 net10 total3 fibre40 protein38 fat520 kcal