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.
59 matching dishes
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
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
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
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
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
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
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
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
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
Choritos con Salsa Verde
Mussels with Green Sauce (Herb & Olive Oil Based)
Fresh mussels steamed and served with a vibrant 'salsa verde' typically made from parsley, cilantro, garlic, o…
7 net8 total1 fibre35 protein25 fat400 kcal
Pino de Pollo con Huevo Duro y Aceitunas
Chicken Filling with Hard-Boiled Egg and Olives
A savory mixture of finely diced or shredded chicken sautéed with onions, spices, hard-boiled egg, and olives.…
8 net12 total4 fibre55 protein40 fat650 kcal
Pino de Carne con Huevo Duro
Ground Beef & Onion Stew with Hard-Boiled Egg
A savory and robust ground beef filling, slowly cooked with onions, cumin, paprika, and other spices. Served a…
9 net12 total3 fibre60 protein50 fat700 kcal
KAsoon
Centolla con Mantequilla Clarificada
Fresh King Crab with Clarified Butter (Keto)
Premium Chilean King Crab (Centolla) meat, renowned for its sweet and delicate flavor, typically served steame…
1 net1 total0 fibre45 protein40 fat550 kcal
KAsoon
Pescado Entero Asado a la Sal
Whole Fish Baked in Salt Crust
A whole fresh fish (e.g., Corvina, Reineta, or similar local white fish) baked entirely encased in a thick sal…
1 net1 total0 fibre80 protein28 fat600 kcal
KAsoon
Centolla o Centollón con Mayonesa (Keto)
King Crab or Snow Crab with Mayonnaise
A highly prized Chilean delicacy: succulent, sweet meat from the Patagonian King Crab (Centolla) or Snow Crab …
2 net2 total0 fibre65 protein42 fat650 kcal
KAsoon
Congrio a la Plancha con Aliño de Perejil y Limón
Pan-Seared Conger Eel with Parsley-Lemon Dressing (Keto)
A thick, flaky fillet of fresh conger eel (or other firm white fish) pan-seared until golden and moist. It's e…
2 net3 total1 fibre50 protein40 fat600 kcal
KAsoon
Lomo de Res a la Plancha con Mantequilla y Ajo (Keto)
Pan-Seared Beef Loin with Garlic Butter (Keto)
A generous cut of beef loin (lomo) pan-seared to perfection, finished with a rich garlic butter sauce. Served …
2 net2 total0 fibre65 protein50 fat700 kcal
KAsoon
Malaya a la Plancha con Mantequilla de Ají Cacho de Cabra (Keto)
Grilled Flank Steak with Red Chili Butter (Keto)
Thinly cut flank steak (malaya) grilled to perfection, served simply with a generous topping of savory butter …
2 net3 total1 fibre50 protein48 fat650 kcal
KAsoon
Percebes al Vapor con Limón
Steamed Goose Barnacles with Lemon
A unique delicacy from the Chilean coast, percebes (goose barnacles) are simply steamed until tender and serve…
2 net2 total0 fibre45 protein10 fat300 kcal
KAsoon
Pulpo a la Gallega
Galician Style Octopus with Olive Oil and Paprika (Keto)
Succulent, tender boiled octopus, sliced and drizzled generously with high-quality extra virgin olive oil, the…
2 net3 total1 fibre40 protein45 fat580 kcal
KAsoon
Codornices al Horno con Hongos y Tocino
Roasted Quails with Mushrooms and Bacon
Two whole quails, seasoned and roasted to perfection, typically served with a rich accompaniment of sautéed mu…
3 net5 total2 fibre83 protein100 fat1245 kcal
KAsoon
Navajuelas al Vapor con Limón
Steamed Razor Clams with Lemon
Fresh Chilean razor clams (navajuelas) delicately steamed until they just open, retaining their natural oceani…
3 net3 total0 fibre45 protein15 fat350 kcal
KAsoon
Pescado al Vapor con Limón y Mantequilla
Steamed Fish with Lemon and Butter
Fresh white fish fillet delicately steamed to perfection, retaining its natural moisture and flavor. Served si…
3 net3 total0 fibre60 protein45 fat650 kcal
KAsoon
Almejas al Vapor con Vino Blanco y Ajo
Steamed Clams with White Wine and Garlic
Fresh clams steamed in a savory broth of dry white wine, garlic, olive oil, and fresh parsley. A light and fla…
4 net5 total1 fibre30 protein20 fat350 kcal
KAsoon
Almejas Frescas con Ají Verde, Cilantro y Aceite de Oliva
Fresh Clams with Green Chili, Cilantro, and Olive Oil
Raw, fresh clams served simply with a vibrant dressing of finely chopped green chili (ají verde), fresh cilant…
4 net6 total2 fibre40 protein55 fat680 kcal
KAsoon
Caldo de Cordero con Huevo Duro y Cilantro
Lamb Broth with Hard-Boiled Egg and Cilantro
A comforting, rich lamb broth, slowly simmered to extract maximum flavor, served with generous pieces of tende…
4 net5 total1 fibre45 protein32 fat480 kcal
KAsoon
Conejo al Ajillo con Ajo y Perejil
Rabbit with Garlic and Parsley
Tender rabbit meat, pan-fried or lightly stewed with generous amounts of sliced garlic, fresh parsley, and oli…
4 net6 total2 fibre60 protein40 fat650 kcal
KAsoon
Lenguado a la Meunière con Espárragos Salteados (Keto)
Sole Meunière with Sautéed Asparagus (Keto)
A delicate sole fillet, pan-fried to perfection in the classic 'meunière' style with rich browned butter, fres…
4 net7 total3 fibre50 protein48 fat650 kcal
KAsoon
Piure Fresco con Cebolla Morada y Cilantro
Fresh Pyura Chilensis with Red Onion and Cilantro
A distinct and intense-flavored Chilean seafood, Piure, served raw or lightly marinated with thinly sliced red…
4 net5 total1 fibre30 protein25 fat350 kcal
KAsoon
Revuelto de Camarones al Merkén con Huevos (Keto)
Scrambled Eggs with Shrimp and Merkén (Keto)
A rustic and flavorful scrambled egg dish featuring succulent shrimp seasoned generously with merkén, a tradit…
4 net5 total1 fibre35 protein35 fat480 kcal
KAsoon
Riñones Salteados al Ajillo
Sautéed Kidneys with Garlic
Tender beef or lamb kidneys quickly sautéed with generous amounts of garlic, olive oil, and a touch of white w…
4 net5 total1 fibre40 protein40 fat550 kcal
KAsoon
Trutro de Pollo Relleno con Espinacas y Queso
Stuffed Chicken Thigh with Spinach and Cheese
Deboned chicken thigh, generously stuffed with a creamy and savory mixture of sautéed spinach and melted chees…
4 net6 total2 fibre50 protein48 fat650 kcal
KAsoon
Chuletas de Cerdo Ahumadas con Chucrut
Smoked Pork Chops with Sauerkraut (Keto)
Tender, flavorful smoked pork chops, often pan-fried or grilled, served alongside tangy and savory sauerkraut.…
5 net8 total3 fibre50 protein45 fat600 kcal
KAsoon
Chuletas de Cordero al Romero
Lamb Chops with Rosemary and Roasted Asparagus (Keto)
Tender lamb chops seasoned simply with fresh rosemary, garlic, olive oil, salt, and pepper, then grilled or pa…
5 net8 total3 fibre65 protein55 fat750 kcal
KAsoon
Codornices Escabechadas
Pickled Quails
Whole quails, gently cooked and then marinated in a tangy and aromatic escabeche sauce. This classic preparati…
5 net6 total1 fibre50 protein35 fat550 kcal
KAsoon
Enrollado de Huachalomo Relleno con Espinacas y Queso (Keto)
Stuffed Flank Steak Roll with Spinach and Cheese (Keto)
A flavorful Chilean preparation where a thin cut of flank steak (huachalomo) is pounded, then rolled around a …
5 net8 total3 fibre60 protein45 fat680 kcal
KAsoon
Guiso de Cochayuyo con Chicharrón y Huevo Frito (Keto - sin papas ni arroz)
Seaweed and Pork Crackling Stew with Fried Egg (Keto - no potatoes or rice)
A unique Chilean stew made from cochayuyo (a type of edible brown seaweed), simmered with flavorful pork chich…
5 net12 total7 fibre55 protein70 fat850 kcal
KAsoon
Pescado a la Plancha con Salsa Verde de Ají y Cilantro
Pan-Seared Fish with Spicy Green Chili and Cilantro Sauce
A fresh white fish fillet, such as merluza or reineta, expertly pan-seared to a flaky perfection. It is served…
5 net7 total2 fibre45 protein40 fat550 kcal
KAsoon
Pescado Blanco Relleno con Espinacas y Queso
White Fish Stuffed with Spinach and Cheese
A tender fillet of white fish (such as reineta or congrio) butterflied and filled with a creamy mixture of sau…
5 net7 total2 fibre55 protein45 fat650 kcal
KAsoon
Choritos a la Criolla
Mussels Criolla Style
Fresh steamed mussels served with a vibrant, uncooked salsa 'a la criolla' (a fresh relish) made from finely d…
6 net8 total2 fibre35 protein15 fat300 kcal
KAsoon
Chunchules de Vacuno a la Provenzal (Keto)
Beef Intestines Provençal Style (Keto)
Beef chunchules (tripe), prepared tender and often pan-fried or grilled, served with a zesty Provençal-style s…
6 net8 total2 fibre55 protein70 fat800 kcal
KAsoon
Corazón de Vacuno Salteado con Vegetales Keto
Sautéed Beef Heart with Keto Vegetables
Tender slices of beef heart, quickly sautéed with garlic, onions, and bell peppers, creating a flavorful and p…
6 net9 total3 fibre55 protein35 fat580 kcal
KAsoon
Locos con Salsa Verde
Chilean Abalone with Green Sauce
Tender Chilean abalone (locos) served chilled, often poached, and generously drizzled with a vibrant, fresh 's…
6 net8 total2 fibre40 protein30 fat450 kcal
KAsoon
Pechuga de Pollo a la Plancha con Salsa de Palta
Grilled Chicken Breast with Creamy Avocado Sauce (Keto)
A tender grilled chicken breast served with a rich and creamy sauce made from fresh avocado, lime juice, cilan…
6 net10 total4 fibre60 protein55 fat780 kcal
KAsoon
Pescado a la Plancha con Pebre de Cochayuyo
Grilled Fish with Seaweed Salsa
A fresh white fish fillet (e.g., Merluza Austral, Reineta) grilled to perfection, accompanied by a vibrant and…
6 net10 total4 fibre50 protein38 fat580 kcal
KAsoon
Pescado a la Plancha con Pebre de Palta y Ají Verde
Grilled Fish with Avocado and Green Chili Pebre
A fresh piece of white fish (e.g., Merluza, Corvina, Reineta) grilled to flaky perfection, topped with a vibra…
6 net10 total4 fibre50 protein45 fat620 kcal
KAsoon
Pescado Blanco Asado con Tomates Cherry y Albahaca (Keto)
Keto Roasted White Fish with Cherry Tomatoes and Basil
A light and fresh preparation of white fish (such as hake or cod), gently roasted with burst cherry tomatoes, …
6 net8 total2 fibre45 protein35 fat520 kcal
KAsoon
Picadillo de Mariscos al Limón y Ají Verde (Keto)
Minced Seafood with Lemon and Green Chili (Keto)
A fresh and zesty 'picadillo' (finely diced mix) of various seafood, typically lightly blanched or cooked, the…
6 net8 total2 fibre40 protein28 fat450 kcal
KAsoon
Picorocos con Salsa Verde
Barnacles with Green Sauce
Freshly steamed picorocos (Chilean giant barnacles) served with a vibrant salsa verde made from chopped parsle…
6 net7 total1 fibre40 protein20 fat380 kcal
KAsoon
Calamares Rellenos con Champiñones y Queso (Keto)
Squid Stuffed with Mushrooms and Cheese (Keto)
Tender squid tubes generously filled with a rich and savory mixture of finely chopped sautéed mushrooms, onion…
7 net10 total3 fibre40 protein38 fat520 kcal
KAsoon
Caldo de Tomate y Ají Verde con Huevo Escalfado (Keto)
Tomato and Green Chili Broth with Poached Egg (Keto)
A comforting and subtly spicy broth prepared with fresh tomatoes, vibrant green chilies (ají verde), and finis…
7 net10 total3 fibre18 protein28 fat350 kcal
KAsoon
Pescado al Horno con Pimientos y Cebolla
Baked Fish with Bell Peppers and Onion
White fish fillet (such as Reineta or Merluza) baked with a colorful medley of bell peppers (pimientos) and on…
7 net10 total3 fibre50 protein35 fat550 kcal
KAsoon
Pino de Atún con Huevo Duro y Aceitunas
Tuna Filling with Hard-Boiled Egg and Olives
A flavorful Chilean 'pino' (filling) made with flaked tuna, sautéed onions, diced hard-boiled eggs, and black …
7 net9 total2 fibre60 protein55 fat780 kcal
KAsoon
Pino de Mariscos con Huevo Duro y Palta (Servido en Hojas de Lechuga)
Mixed Seafood "Pino" with Hard-Boiled Egg and Avocado (Served in Lettuce Cups)
A savory filling of finely diced mixed seafood (shrimp, clams, mussels, etc.) sautéed with onion, garlic, and …
7 net10 total3 fibre45 protein48 fat650 kcal
KAsoon
Revuelto de Riñones de Vacuno con Cebolla y Ají
Scrambled Beef Kidneys with Onion and Chili
A rustic and flavorful dish featuring tender pieces of beef kidney, sautéed with sliced onions and spicy ají v…
7 net10 total3 fibre50 protein45 fat650 kcal
KAsoon
Riñones al Vino Tinto con Champiñones
Sautéed Kidneys with Red Wine and Mushrooms (Keto)
Tender beef or lamb kidneys quickly sautéed with fresh mushrooms, garlic, and a hint of onion, then finished i…
8 net10 total2 fibre55 protein40 fat650 kcal
KAsoon
Pino de Cordero (Servido en Hojas de Lechuga)
Keto Lamb Mince Filling (Served in Lettuce Wraps)
A rich, savory filling made with ground lamb, onions, hard-boiled eggs, and olives, seasoned with traditional …
9 net12 total3 fibre55 protein45 fat650 kcal
KAsoon
Pulpo a la Chilena (Keto)
Chilean-Style Octopus Salad (Keto)
A refreshing salad featuring tender, cooked octopus cut into pieces, mixed with finely chopped red onion, fres…
9 net12 total3 fibre45 protein30 fat480 kcal
KAsoon
Riñones Salteados con Cebolla y Pimentones Asados
Sautéed Kidneys with Onion and Roasted Bell Peppers
Tender beef kidneys quickly sautéed to perfection with caramelized red onions and sweet roasted bell peppers, …
9 net12 total3 fibre55 protein45 fat680 kcal