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.
99 matching dishes · page 1 of 2
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Espárragos con Mayonesa
Asparagus with Mayonnaise
Fresh, tender asparagus spears, lightly steamed or boiled until crisp-tender, served chilled with a generous d…
2 net5 total3 fibre5 protein35 fat350 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
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
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
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
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
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
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
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
Aceitunas y Encurtidos
Assorted Olives and Pickles
A simple and refreshing appetizer featuring a mix of green and black olives, often accompanied by various pick…
3 net5 total2 fibre2 protein25 fat250 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
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
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
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 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
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
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
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
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
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
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
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
Ensalada de Apio, Palta y Nueces
Celery, Avocado, and Walnut Salad
A refreshing and satisfying salad featuring crisp celery stalks, creamy avocado cubes, and crunchy toasted wal…
4 net10 total6 fibre5 protein45 fat450 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 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