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.
56 matching dishes
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
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
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
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
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
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
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
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
Brochetas de Carne y Queso (Keto)
Keto Beef and Cheese Skewers
Succulent skewers featuring tender cubes of beef (such as sirloin or tenderloin) interspersed with generous ch…
2 net3 total1 fibre45 protein40 fat550 kcal
KAsoon
Caldo de Cabeza
Beef Head Broth
A very traditional, rich, and warming broth made from beef head, simmered for hours until the meat is incredib…
2 net3 total1 fibre30 protein30 fat420 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
Congrio Frito (Keto - sin Apandado)
Pan-Fried Kingklip (Keto - no breading)
A highly prized Chilean white fish (Congrio, or Kingklip) fillet, pan-fried to a delicate crispness in oil or …
2 net2 total0 fibre45 protein40 fat550 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
Asado de Pechuga de Pavo con Salsa de Hierbas
Roasted Turkey Breast with Herb Sauce (Keto)
Succulent turkey breast, slow-roasted until tender and juicy, enhanced with a fragrant herb sauce. A lean yet …
4 net5 total1 fibre95 protein50 fat850 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
Caracoles de Mar Cocidos con Aliño
Boiled Sea Snails with Dressing
Tender sea snails (caracoles de mar), gently boiled until cooked through and served with a simple, savory dres…
4 net4 total0 fibre35 protein30 fat400 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
Pollo al Limón con Alcaparras y Mantequilla (Keto)
Lemon Chicken with Capers and Butter (Keto)
Pan-seared chicken breast or thigh cooked in a tangy and rich sauce of lemon juice, butter, and briny capers. …
4 net5 total1 fibre55 protein40 fat600 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
Albóndigas de Vacuno en Salsa Verde (Keto - sin Pan Rallado)
Beef Meatballs in Green Sauce (Keto - no breadcrumbs)
Savory beef meatballs, prepared without breadcrumbs, simmered in a vibrant and herbaceous green sauce made typ…
5 net7 total2 fibre45 protein45 fat580 kcal
KAsoon
Arrollado de Pollo Huaso (Keto)
Keto Chilean Chicken Roll
A flavorful roll made from seasoned chicken meat, traditionally spiced with 'ají color' (chili powder), cumin,…
5 net6 total1 fibre45 protein45 fat600 kcal
KAsoon
Cabrito Asado con Verduras Asadas (Keto)
Roasted Goat Kid with Roasted Vegetables (Keto)
Young goat (cabrito) slow-roasted until tender and flavorful, seasoned with garlic, oregano, and paprika. Serv…
5 net8 total3 fibre60 protein50 fat700 kcal
KAsoon
Caldo de Gallina (Keto - sin papas, arroz, fideos)
Keto Chicken Broth with Chicken and Vegetables
A comforting and restorative hearty chicken broth, rich with tender pieces of chicken meat and a selection of …
5 net8 total3 fibre40 protein30 fat450 kcal
KAsoon
Centolla al Horno con Queso y Hierbas
Baked King Crab with Cheese and Herbs
A luxurious dish featuring succulent Patagonian king crab meat (centolla) baked with a generous topping of mel…
5 net5 total0 fibre60 protein55 fat750 kcal
KAsoon
Ceviche de Mariscos Variados (Keto - sin Choclo ni Camote)
Keto Mixed Seafood Ceviche (without Corn or Sweet Potato)
A vibrant and tangy mix of various fresh seafood (such as shrimp, squid, mussels, and clams) 'cooked' in fresh…
5 net7 total2 fibre40 protein18 fat380 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 a la Parrilla con Salsa de Menta Keto
Grilled Lamb Chops with Keto Mint Sauce
Succulent lamb chops, grilled until tender and juicy, served with a refreshing, sugar-free mint sauce. Accompa…
5 net8 total3 fibre75 protein80 fat950 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
Corvina al Horno con Mantequilla y Limón, Acompañada de Espárragos
Baked Corvina with Butter and Lemon, Served with Asparagus
Fresh corvina fillet, baked to perfection with a generous amount of butter, fresh lemon juice, and a hint of h…
5 net7 total2 fibre65 protein45 fat680 kcal
KAsoon
Criadillas a la Parrilla con Pebre (Keto - sin pan)
Grilled Testicles with Pebre (Keto - without bread)
Delicately grilled beef testicles (criadillas), a traditional and richly flavored cut, seasoned simply with sa…
5 net7 total2 fibre55 protein38 fat580 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
Entraña a la Parrilla con Huevo Frito y Ensalada Verde
Grilled Skirt Steak with Fried Egg and Green Salad
A succulent grilled skirt steak (entraña) cooked to your preference, topped with a perfectly fried egg. Served…
5 net7 total2 fibre80 protein75 fat950 kcal
KAsoon
Guanaco al Horno con Verduras Asadas Keto
Roasted Guanaco with Keto Roasted Vegetables
Tender, lean guanaco meat (a native South American camelid), slow-roasted to perfection with aromatic herbs an…
5 net8 total3 fibre60 protein45 fat700 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
Tortilla de Choritos (sin harina)
Mussel Omelette (Keto)
A fluffy omelette made with fresh mussels, eggs, and finely chopped herbs like parsley and cilantro. Prepared …
5 net6 total1 fibre40 protein38 fat520 kcal