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.
42 matching dishes
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
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
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
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
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
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
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
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
KAsoon
Tuétano Asado
Roasted Bone Marrow
Beef bone marrow roasted in its bone until soft and spreadable, served simply with sea salt and fresh parsley.…
0 net0 total0 fibre10 protein50 fat500 kcal
KAsoon
Chunchules de Cordero al Limón y Ajillo
Lamb Intestines with Lemon and Garlic
Crispy and tender lamb intestines (chunchules) pan-fried or grilled with generous amounts of fresh garlic, zes…
2 net3 total1 fibre45 protein55 fat700 kcal
KAsoon
Mollejas a la Plancha con Limón
Grilled Sweetbreads with Lemon
Crispy yet tender beef or veal sweetbreads, pan-seared or grilled 'a la plancha' until golden brown. Simply se…
2 net2 total0 fibre40 protein65 fat750 kcal
KAsoon
Pato Asado al Horno con Hierbas (Keto)
Keto Roast Duck with Herbs
Tender duck, slow-roasted to perfection with a crispy skin, seasoned with aromatic herbs like rosemary and thy…
2 net3 total1 fibre60 protein65 fat850 kcal
KAsoon
Pescado Blanco a la Mantequilla con Alcaparras (Keto)
Keto White Fish with Butter and Capers
A simple yet elegant dish featuring a pan-seared white fish fillet (such as Merluza, Reineta, or Corvina), gen…
2 net3 total1 fibre50 protein43 fat600 kcal
KAsoon
Riñones de Cordero al Pilpil (Keto)
Lamb Kidneys Pilpil Style (Keto)
Tender lamb kidneys sautéed rapidly in olive oil with garlic, chili (ají cacho de cabra), and parsley, creatin…
2 net3 total1 fibre45 protein45 fat590 kcal
KAsoon
Huevos a la Copa con Tocino (Keto)
Soft-Boiled Eggs with Bacon (Keto)
A simple yet satisfying classic featuring two perfectly soft-boiled eggs, served in a cup, accompanied by cris…
3 net3 total0 fibre22 protein35 fat450 kcal
KAsoon
Huevos Rellenos con Atún (Keto)
Keto Deviled Eggs with Tuna
Classic hard-boiled eggs halved and filled with a creamy, savory mixture of canned tuna, mayonnaise, and finel…
3 net4 total1 fibre25 protein38 fat450 kcal
KAsoon
Lapies al Pilpil
Limpets in Garlic-Chili Oil
A traditional coastal delicacy featuring tender limpets (lapas) cooked rapidly in a hot earthenware pot with g…
3 net4 total1 fibre38 protein35 fat480 kcal
KAsoon
Pescado a la Mantequilla con Hierbas y Almendras
Butter Fish with Herbs and Almonds
A fresh white fish (such as Corvina or Merluza) pan-fried or baked to flaky perfection, basted with rich butte…
3 net6 total3 fibre35 protein40 fat520 kcal
KAsoon
Picorocos a la Mantequilla con Perejil
Barnacles with Butter and Parsley
A delicate and rich preparation of Chilean picorocos (large barnacles), gently sautéed in abundant butter, inf…
3 net4 total1 fibre20 protein50 fat560 kcal
KAsoon
Picorocos Salteados a la Mantequilla con Perejil
Sautéed Barnacles with Butter and Parsley (Keto)
A delicacy of the Chilean coast, fresh giant barnacles (picorocos) are gently sautéed in abundant butter with …
3 net4 total1 fibre35 protein45 fat550 kcal
KAsoon
Pulpo al Ajillo
Garlic Octopus
Tender octopus pieces sautéed quickly in abundant olive oil with plenty of garlic, a hint of dried red chili, …
3 net4 total1 fibre30 protein25 fat350 kcal
KAsoon
Queso Fresco con Aceite de Oliva y Orégano
Fresh Cheese with Olive Oil and Oregano
A popular Chilean appetizer featuring thick slices of mild, fresh queso fresco, generously drizzled with extra…
3 net3 total0 fibre25 protein32 fat400 kcal
KAsoon
Chunchules al Pilpil
Grilled Beef Intestines 'Pilpil' Style
Beef intestines (chunchules) cooked 'pilpil' style, slowly simmered in an olive oil emulsion with garlic and c…
4 net4 total0 fibre40 protein65 fat750 kcal
KAsoon
Ensalada de Camarones con Palta (Keto)
Shrimp and Avocado Salad (Keto)
A fresh and simple salad highlighting plump, cooked shrimp and creamy avocado slices, dressed lightly with oli…
4 net10 total6 fibre35 protein55 fat650 kcal
KAsoon
Ensalada de Palta, Tomate y Chicharrón (Keto)
Avocado, Tomato, and Crispy Pork Rind Salad (Keto)
A substantial and flavorful salad featuring creamy avocado slices, fresh tomato, and crispy, savory chicharron…
4 net10 total6 fibre25 protein48 fat550 kcal
KAsoon
Lengua con Salsa Verde
Beef Tongue with Green Sauce and Capers (Keto)
Slowly cooked beef tongue, peeled and thinly sliced, served with a vibrant and piquant 'salsa verde' (green sa…
4 net5 total1 fibre50 protein55 fat700 kcal
KAsoon
Lengua de Vacuno a la Vinagreta
Beef Tongue Vinaigrette
Tender, thinly sliced beef tongue, slow-cooked and then chilled, marinated in a tangy vinaigrette with finely …
4 net5 total1 fibre30 protein35 fat450 kcal
KAsoon
Locos al Pilpil
Chilean Abalone with Garlic and Chili Oil
Tender Chilean abalone (Locos) simmered in a generous amount of hot olive oil infused with garlic slices and a…
4 net5 total1 fibre30 protein75 fat800 kcal
KAsoon
Ostiones al Ajillo
Scallops with Garlic
Fresh, succulent scallops pan-seared or sautéed in abundant olive oil with finely minced garlic, a hint of whi…
4 net5 total1 fibre35 protein32 fat450 kcal
KAsoon
Ostras a la Diabla
Spicy Deviled Oysters
Fresh oysters baked or grilled, typically topped with a rich, spicy, and often creamy sauce. The 'Diabla' sauc…
4 net4 total0 fibre25 protein35 fat450 kcal
KAsoon
Pescado a la Mantequilla Negra con Alcaparras y Perejil (Keto)
Fish with Brown Butter, Capers, and Parsley (Keto)
A delicate white fish (e.g., merluza, reineta) pan-seared or baked, then finished with a classic 'mantequilla …
4 net5 total1 fibre60 protein55 fat700 kcal
KAsoon
Picorocos al Pilpil
Barnacles 'Pilpil' Style
Giant barnacles (picorocos) cooked 'pilpil' style, meaning gently poached in a rich emulsion of olive oil, gar…
4 net5 total1 fibre30 protein58 fat650 kcal
KAsoon
Almejas al Ajillo
Garlic Clams (Keto)
Fresh clams quickly sautéed in abundant olive oil with plenty of sliced garlic, a splash of white wine, and of…
5 net5 total0 fibre20 protein28 fat350 kcal
KAsoon
Locos Salteados con Mantequilla y Ajo
Sautéed Chilean Abalone (Locos) with Butter and Garlic
Plump and tender Chilean abalone (locos), briefly sautéed in a generous amount of butter with finely minced ga…
5 net6 total1 fibre60 protein75 fat950 kcal
KAsoon
Lomo Vetado con Salsa de Queso Azul (Keto)
Ribeye Steak with Blue Cheese Sauce (Keto)
A perfectly grilled 'Lomo Vetado' (ribeye steak) served with a luxurious and creamy blue cheese sauce. This ri…
5 net5 total0 fibre70 protein90 fat1100 kcal
KAsoon
Mollejas de Vacuno al Ajillo con Espárragos Salteados
Beef Sweetbreads with Garlic and Sautéed Asparagus
Tender beef sweetbreads (thymus gland) sautéed with copious garlic in olive oil, delivering a rich and savory …
5 net10 total5 fibre45 protein85 fat900 kcal
KAsoon
Navajuelas al Pilpil
Razor Clams in Garlic and Chili Oil
Fresh razor clams (navajuelas), a prized Chilean seafood, sautéed in a sizzling hot olive oil infused with gen…
5 net5 total0 fibre35 protein60 fat700 kcal
KAsoon
Ostiones al Pilpil
Scallops Pilpil with Goat Horn Chili (Keto)
Fresh, plump scallops quickly sautéed in a sizzling, rich garlic-infused extra virgin olive oil, with a touch …
5 net6 total1 fibre35 protein50 fat620 kcal
KAsoon
Picoteo de Quesos y Embutidos (Keto)
Keto Cheese and Cured Meats Platter
An appetizer platter featuring a curated selection of Chilean and imported cheeses alongside various cured mea…
5 net7 total2 fibre50 protein65 fat800 kcal
KAsoon
Tortilla de Huevo y Queso
Egg and Cheese Omelette
A classic, simple omelette prepared with fresh eggs and generous amounts of Chilean cheese (like mantecoso or …
5 net5 total0 fibre30 protein35 fat450 kcal