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.
52 matching dishes
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 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
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
Locos Mayo
Chilean Abalone with Mayonnaise
Tender, cooked Chilean abalone (locos) served chilled, typically topped with a generous dollop of creamy mayon…
4 net4 total0 fibre50 protein70 fat850 kcal
Ostiones a la Parmesana
Scallops au Gratin with Parmesan
Fresh scallops baked in their shells with a rich topping of butter and grated Parmesan cheese, often with a hi…
4 net4 total0 fibre40 protein65 fat750 kcal
Palta Reina
Stuffed Avocado
Ripe avocado halves generously stuffed with a creamy salad, typically made from shredded chicken or tuna mixed…
4 net12 total8 fibre40 protein80 fat900 kcal
Arrollado Huaso con Ensalada Verde
Chilean Pork Roll with Green Salad (No Bread/Potatoes)
A traditional Chilean dish of pork belly rolled with seasoned pork meat, spices (like cumin, oregano, paprika)…
5 net7 total2 fibre60 protein75 fat950 kcal
Chunchules a la Parrilla con Pebre (sin Pan)
Grilled Intestines with Pebre (without Bread)
Crispy and tender grilled beef intestines, a traditional Chilean delicacy. Served with a fresh, vibrant pebre …
5 net8 total3 fibre45 protein45 fat600 kcal
Costillas de Cerdo Ahumadas con Ensalada Verde
Smoked Pork Ribs with Green Salad
Succulent, slow-smoked pork ribs, seasoned simply with salt and pepper, cooked until tender. Served with a fre…
5 net8 total3 fibre70 protein75 fat950 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
Machas a la Parmesana
Razor Clams with Parmesan
Fresh razor clams baked in their shells with a rich topping of butter and grated Parmesan cheese, often with a…
5 net5 total0 fibre35 protein60 fat700 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
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
Salmón a la Mantequilla con Alcaparras y Brócoli
Salmon with Butter-Caper Sauce and Broccoli
Pan-seared or baked salmon fillet topped with a rich butter-caper sauce, offering a delightful tangy and savor…
5 net8 total3 fibre50 protein58 fat750 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
Trutros de Pollo al Ajillo (Keto)
Garlic Chicken Thighs/Drumsticks (Keto)
Succulent chicken thighs and/or drumsticks cooked until golden and tender in a generous amount of olive oil in…
0.5 net1 total0.5 fibre45 protein90 fat1000 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
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
Sesos Fritos sin Apaneado
Pan-fried Brains (Keto)
Calf or lamb brains, traditionally breaded and fried, prepared keto-style by pan-frying without any high-carb …
2 net2 total0 fibre30 protein48 fat550 kcal
KAsoon
Cochinillo Asado con Ensalada (Keto)
Roasted Suckling Pig with Salad (Keto)
Whole suckling pig, slow-roasted to achieve incredibly crispy skin and succulent, tender meat. Served with a f…
3 net5 total2 fibre65 protein65 fat850 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
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
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
Chorizos Blancos al Horno con Pebre Verde
Baked White Sausages with Green Pebre
Authentic Chilean 'chorizos blancos' (fresh, often pork, white sausages) baked until deliciously browned and j…
4 net5 total1 fibre35 protein50 fat600 kcal
KAsoon
Ostras a la Parmesana (Keto - sin Pan Rallado)
Parmesan Baked Oysters (Keto - no breadcrumbs)
Fresh oysters baked in their shell with a rich topping of butter, a hint of white wine, and a generous layer o…
4 net4 total0 fibre25 protein30 fat380 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
Patitas de Cordero al Ajillo
Garlic Lamb Trotters
Tender lamb trotters slowly cooked until soft, then sautéed with copious amounts of garlic, olive oil, and par…
4 net5 total1 fibre45 protein55 fat700 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
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
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
Centolla Rellena (Keto - sin Pan Rallado)
Stuffed King Crab (Keto - no Breadcrumbs)
Premium Patagonian king crab meat (centolla) mixed with a rich, savory filling of mayonnaise, finely diced ket…
5 net6 total1 fibre25 protein48 fat550 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 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
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
Ensalada de Repollo con Mayonesa
Cabbage and Mayonnaise Salad
A simple yet satisfying Chilean side salad made with finely shredded raw green cabbage, coated in a creamy may…
5 net8 total3 fibre3 protein38 fat380 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
Huevos Revueltos con Longaniza (sin acompañamiento de carbohidratos)
Scrambled Eggs with Chilean Sausage and Keto Sides
A classic Chilean breakfast or brunch item featuring scrambled eggs mixed with diced longaniza (Chilean pork s…
5 net7 total2 fibre50 protein80 fat900 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
Lomo Vetado con Salsa Rocoto y Palta (Keto - sin Acompañamiento de Carbohidratos)
Ribeye Steak with Rocoto-Avocado Sauce (Keto - without Carb Sides)
A tender ribeye steak (Lomo Vetado) cooked to your preference, served with a creamy, mildly spicy rocoto and a…
5 net10 total5 fibre70 protein75 fat950 kcal
KAsoon
Ostiones Gratinados con Queso Azul (Keto)
Scallops Au Gratin with Blue Cheese (Keto)
Fresh, plump scallops baked in a creamy, rich sauce infused with pungent blue cheese, typically served in thei…
5 net5 total0 fibre30 protein50 fat580 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
Pernil con Cuero Asado con Ensalada Verde
Roasted Pork Leg with Crispy Skin and Green Salad
Slow-roasted pork leg (pernil) with its signature crispy crackling (cuero), seasoned simply with salt, garlic,…
5 net8 total3 fibre80 protein85 fat1050 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