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.
36 matching dishes
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 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
Hongos Rellenos con Queso y Tocino
Mushrooms Stuffed with Cheese and Bacon
Large mushroom caps generously filled with a savory mixture of rich cheese and crispy bacon, then baked until …
6 net10 total4 fibre30 protein50 fat600 kcal
Salteado de Mariscos con Vino Blanco y Hierbas
Seafood Sauté with White Wine and Herbs
A fresh and vibrant medley of assorted Chilean seafood (such as clams, mussels, shrimp, and squid) quickly sau…
6 net8 total2 fibre60 protein30 fat550 kcal
Pino de Champiñones con Huevo Duro
Mushroom and Hard-Boiled Egg Filling
A savory 'pino' (traditional Chilean filling) made from finely diced mushrooms, slow-sautéed with onions, garl…
8 net12 total4 fibre15 protein28 fat350 kcal
Cancato de Pescado (Keto)
Keto Baked Fish with Cheese and Onion
A traditional dish from the south of Chile, typically featuring a fresh fish fillet (often salmon or reineta) …
9 net12 total3 fibre60 protein55 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
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
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
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
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 Pescado Ahumado con Palta y Aderezo Cítrico
Smoked Fish Salad with Avocado and Citrus Dressing
A refreshing and light salad featuring flakes of savory smoked white fish (e.g., reineta or jurel), mixed with…
4 net8 total4 fibre35 protein45 fat580 kcal
KAsoon
Palta con Tomate y Huevo Duro
Avocado with Tomato and Hard-Boiled Egg Salad
A simple yet satisfying salad featuring sliced ripe avocado, fresh tomatoes, and quartered hard-boiled eggs, d…
4 net12 total8 fibre15 protein40 fat450 kcal
KAsoon
Tortilla de Acelga
Swiss Chard Omelet
A savory and satisfying thick omelet or frittata made with sautéed Swiss chard, fresh eggs, and a touch of oni…
4 net7 total3 fibre20 protein25 fat320 kcal
KAsoon
Guiso de Champiñones con Huevo Frito
Mushroom Stew with Fried Egg (Keto)
A comforting and savory stew made with sautéed mushrooms, garlic, and onions, often in a creamy broth, topped …
5 net7 total2 fibre15 protein28 fat350 kcal
KAsoon
Pescado Blanco al Horno con Salsa Verde y Alcaparras
Baked White Fish with Green Sauce and Capers
A light and healthy preparation featuring a delicate fillet of white fish, baked until perfectly cooked, then …
5 net7 total2 fibre50 protein50 fat680 kcal
KAsoon
Tortilla de Cochayuyo (Keto - sin harina)
Seaweed (Cochayuyo) Omelette (Keto - no flour)
A traditional Chilean omelette made with tender, diced cochayuyo (a type of bull kelp seaweed), whisked eggs, …
5 net8 total3 fibre28 protein38 fat480 kcal
KAsoon
Corvina a la Mantequilla con Champiñones Salteados
Sea Bass in Butter Sauce with Sautéed Mushrooms
A flaky fillet of Corvina (Chilean Sea Bass), pan-fried or baked to perfection, served with a rich butter sauc…
6 net9 total3 fibre45 protein58 fat700 kcal
KAsoon
Corvina a la Plancha con Salsa de Alcaparras y Limón
Grilled Corvina with Caper and Lemon Sauce
A flaky and moist fillet of corvina, expertly grilled until golden, served with a zesty butter-based sauce fea…
6 net8 total2 fibre55 protein50 fat700 kcal
KAsoon
Ensalada Caprese Chilena
Chilean Caprese Salad (Keto)
A refreshing and simple salad featuring thick slices of ripe, flavorful Chilean tomatoes, fresh mozzarella (or…
6 net8 total2 fibre15 protein25 fat300 kcal
KAsoon
Ensalada de Champiñones Grillados con Jamón Serrano y Palta
Grilled Mushroom, Serrano Ham, and Avocado Salad
A gourmet salad combining earthy grilled mushrooms, salty and savory Serrano ham, and creamy avocado slices, d…
6 net10 total4 fibre25 protein45 fat520 kcal
KAsoon
Guiso de Champiñones con Huevo Duro
Mushroom Stew with Hard-Boiled Egg
A simple and satisfying Chilean stew made with fresh mushrooms sautéed with onions and garlic, simmered in a l…
6 net10 total4 fibre18 protein30 fat380 kcal
KAsoon
Machas con Vino Blanco
Razor Clams in White Wine Sauce
Fresh razor clams (machas) sautéed in a rich sauce of white wine, garlic, butter, and parsley. This dish highl…
6 net7 total1 fibre35 protein38 fat500 kcal
KAsoon
Revuelto de Pescado Seco con Huevo
Scrambled Dried Fish with Eggs
A rustic and savory scramble combining rehydrated and shredded dried fish (like bacalao or another local varie…
6 net8 total2 fibre50 protein40 fat600 kcal
KAsoon
Salpicón de Lengua con Palta y Tomate
Cold Beef Tongue Salad with Avocado and Tomato
A refreshing and satisfying cold salad featuring tender, diced beef tongue, mixed with creamy avocado, ripe to…
6 net10 total4 fibre40 protein50 fat650 kcal
KAsoon
Tortilla de Champiñones (Keto)
Mushroom Omelet (Keto)
A classic Chilean-style omelet made with farm-fresh eggs and generous portions of sautéed mushrooms, cooked in…
6 net8 total2 fibre25 protein35 fat420 kcal
KAsoon
Parrillada de Verduras con Queso Provolone Asado
Grilled Vegetables with Provolone Cheese
A selection of seasonal keto-friendly vegetables (zucchini, eggplant, bell peppers, mushrooms) grilled to smok…
7 net12 total5 fibre25 protein45 fat550 kcal
KAsoon
Pulpo Salteado con Olivas y Alcaparras (Keto)
Sautéed Octopus with Olives and Capers (Keto)
Tender pieces of cooked octopus, expertly sautéed with aromatic garlic, briny black olives, tangy capers, extr…
7 net10 total3 fibre50 protein50 fat650 kcal
KAsoon
Ensalada de Cochayuyo, Palmito y Palta
Seaweed, Palm Heart, and Avocado Salad
A vibrant and textural Chilean salad combining the unique flavor of cooked cochayuyo (bull kelp seaweed), tend…
8 net15 total7 fibre5 protein40 fat450 kcal
KAsoon
Estofado de Conejo con Aceitunas y Pimientos
Rabbit Stew with Olives and Bell Peppers
Tender rabbit meat slowly braised in a rich, flavorful sauce with bell peppers, onions, garlic, and savory oli…
8 net12 total4 fibre40 protein45 fat620 kcal
KAsoon
Pino de Cochayuyo y Champiñones con Huevo Duro (Keto)
Seaweed and Mushroom Filling with Hard-Boiled Egg (Keto)
A savory and earthy 'pino' (filling) made with rehydrated cochayuyo (seaweed) and sautéed mushrooms, seasoned …
8 net14 total6 fibre25 protein35 fat480 kcal
KAsoon
Tomates Rellenos con Queso Fresco, Orégano y Aceitunas
Tomatoes Stuffed with Fresh Cheese, Oregano, and Olives
Fresh, ripe tomatoes hollowed out and filled with a savory mixture of crumbled fresh cheese (queso fresco), fr…
8 net12 total4 fibre35 protein52 fat670 kcal
KAsoon
Ensalada de Camarones, Palmito y Palta
Shrimp, Hearts of Palm, and Avocado Salad
A classic Chilean fresh salad combining succulent cooked shrimp, delicate sliced hearts of palm, and creamy av…
9 net15 total6 fibre35 protein50 fat600 kcal
KAsoon
Guiso de Champiñones y Espárragos con Huevo Poêle
Mushroom and Asparagus Stew with Poached Egg
A flavorful and light 'guiso' (stew) featuring earthy mushrooms and tender asparagus spears, gently cooked in …
9 net14 total5 fibre25 protein38 fat480 kcal
KAsoon
Pino de Acelga con Huevo Duro y Chorizo (Keto)
Swiss Chard 'Pino' with Hard-Boiled Egg and Chorizo (Keto)
A hearty and flavorful 'pino' (savory filling) made with finely chopped swiss chard (acelga), crumbled and spi…
9 net18 total9 fibre40 protein65 fat800 kcal
KAsoon
Pino de Alcachofas con Huevo Duro y Tocino (Keto)
Artichoke 'Pino' with Hard-Boiled Egg and Bacon (Keto)
A savory and hearty 'pino' (traditional Chilean filling) featuring finely chopped artichoke hearts, crispy bac…
9 net18 total9 fibre35 protein55 fat700 kcal