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.
78 matching dishes · page 1 of 2
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
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
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
Albóndigas de Pescado en Salsa Verde (Keto - sin Pan Rallado)
Keto Fish Meatballs in Green Sauce (without breadcrumbs)
Flavorful fish meatballs, prepared without breadcrumbs, simmered in a vibrant green sauce typically made with …
6 net8 total2 fibre40 protein30 fat480 kcal
Tortilla de Chorizo con Queso (Keto)
Chorizo and Cheese Omelet (Keto)
A hearty and flavorful omelet, popular in Chilean cuisine, made with savory Chilean chorizo, fresh eggs, melte…
6 net8 total2 fibre40 protein55 fat680 kcal
Guiso de Cochayuyo con Huevo Duro (sin Papas)
Seaweed Stew with Hard-Boiled Egg (without Potatoes)
A rustic and flavorful stew featuring the unique texture and taste of cochayuyo (bull kelp seaweed), braised w…
7 net15 total8 fibre20 protein28 fat380 kcal
Reineta a la Mantequilla con Ensalada de Tomate y Palta
Butterfish in Butter with Tomato and Avocado Salad
Pan-fried Reineta (butterfish), a highly prized Chilean white fish, cooked in abundant butter until flaky and …
7 net12 total5 fibre55 protein45 fat650 kcal
Guatitas a la Diabla (Keto - sin Papas, Arvejas ni Zanahoria)
Spicy Keto Tripe Stew (without potatoes, peas, or carrots)
A fiery and flavorful stew of tender beef tripe in a rich, spicy tomato-based sauce, modified to be keto-frien…
8 net12 total4 fibre45 protein30 fat500 kcal
Lomo de Cerdo Relleno (Keto con Espinacas y Queso)
Keto Stuffed Pork Loin with Spinach and Cheese
Pork loin butterflied, filled with a creamy mixture of spinach and cheese (e.g., mozzarella, cream cheese), ro…
8 net12 total4 fibre65 protein55 fat780 kcal
Mariscal Caliente
Hot Seafood Stew
A rich and hearty hot stew or soup featuring a variety of fresh seafood (such as clams, mussels, fish, prawns)…
8 net10 total2 fibre65 protein30 fat600 kcal
Pescado a la Plancha con Vegetales Salteados
Grilled Fish with Sautéed Keto Vegetables
A fillet of fresh fish (e.g., reineta, merluza) grilled to perfection and served with a side of sautéed non-st…
8 net12 total4 fibre50 protein50 fat700 kcal
Caldo de Congrio (Sin Papas ni Arroz)
Conger Eel Broth (without Potato or Rice)
A hearty, clear broth-based soup showcasing tender pieces of conger eel, seasoned with herbs and a minimal amo…
9 net12 total3 fibre50 protein25 fat450 kcal
Estofado de Conejo con Hongos y Zapallo Italiano (Keto)
Rabbit Stew with Mushrooms and Zucchini (Keto)
Tender rabbit meat slowly simmered in a rich, savory stew with various types of mushrooms and zucchini. This h…
9 net14 total5 fibre65 protein50 fat750 kcal
Paila Marina (Keto - Sin Papas ni Arroz)
Keto Chilean Seafood Stew (without potatoes or rice)
A hearty and flavorful Chilean seafood stew, rich in various shellfish and fish, simmered in a light, aromatic…
9 net12 total3 fibre60 protein30 fat550 kcal
Tomates Rellenos con Atún y Mayo (sin Arroz)
Stuffed Tomatoes with Tuna and Mayo (without Rice)
Fresh, ripe tomatoes carefully hollowed out and filled with a creamy, savory mixture of flaked tuna and mayonn…
9 net12 total3 fibre35 protein40 fat500 kcal
Chanfaina (Keto)
Lamb Offal Stew (Keto)
A rustic and flavorful stew featuring a mix of lamb offal (typically heart, liver, and lungs) slowly cooked wi…
10 net13 total3 fibre58 protein48 fat680 kcal
Calamares Rellenos con Pino de Carne (Keto)
Stuffed Squid with Savory Ground Meat Filling (Keto)
Squid tubes generously stuffed with a savory 'pino' (ground meat mixture) of beef, onions, garlic, bell pepper…
11 net15 total4 fibre58 protein48 fat680 kcal
Guiso de Champiñones con Crema (sin Arroz)
Creamy Mushroom Stew (No Rice)
A rich and savory stew featuring various types of mushrooms simmered in a creamy sauce, often flavored with ga…
11 net15 total4 fibre12 protein40 fat450 kcal
Pescado a la Vizcaína (Keto - sin Papas)
Keto Fish Vizcaína Style (without Potatoes)
White fish (like merluza or congrio) stewed in a rich and flavorful sauce made with olive oil, onion, garlic, …
13 net18 total5 fibre55 protein45 fat650 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
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
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
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
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
Chupe de Congrio (Keto - sin Papas ni Arroz)
Keto Congrio Fish Stew (without Potatoes or Rice)
A rich and creamy Chilean fish stew featuring tender congrio (kingclip) in a flavorful base. Modified for keto…
6 net8 total2 fibre60 protein65 fat850 kcal
KAsoon
Conejo al Romero con Champiñones Salteados (Keto)
Rosemary Rabbit with Sautéed Mushrooms (Keto)
Tender pieces of rabbit, braised or roasted until succulent with fragrant fresh rosemary, garlic, and a touch …
6 net9 total3 fibre55 protein48 fat680 kcal
KAsoon
Pino de Queso y Huevo Duro (Servido en Hoja de Lechuga)
Cheese and Hard-boiled Egg Filling (Served in Lettuce Cups)
A savory 'pino' (filling) traditionally used in empanadas, made with a generous amount of melted Chilean chees…
6 net8 total2 fibre45 protein65 fat780 kcal
KAsoon
Tortilla de Pescado
Fish Omelette (Keto)
A savory omelette made with flaked white fish, eggs, and a touch of finely chopped onion and parsley. A simple…
6 net8 total2 fibre50 protein40 fat580 kcal
KAsoon
Caldo de Pescado con Cilantro y Limón (Keto - sin Papas ni Arroz)
Keto Fish Broth with Cilantro and Lemon (No Potatoes or Rice)
A comforting and savory clear fish broth, typically made with a robust white fish like conger or hake, simmere…
7 net10 total3 fibre45 protein28 fat450 kcal
KAsoon
Carne Mechada con Salsa de Rocoto (Keto - sin Acompañamiento de Carbohidratos)
Braised Shredded Beef with Rocoto Sauce (Keto - no Carb Sides)
Slow-braised, tender shredded beef (mechada) served with a vibrant and subtly spicy rocoto chili sauce. The de…
7 net10 total3 fibre45 protein45 fat600 kcal
KAsoon
Causa Rellena de Pollo (Keto con Puré de Coliflor y Palta)
Keto Chicken Causa with Cauliflower and Avocado
A keto-friendly version of the layered Chilean-Peruvian dish. Instead of mashed potato, it uses a creamy base …
7 net15 total8 fibre40 protein55 fat680 kcal
KAsoon
Cazuela de Pollo con Zapallo Italiano y Apio (Keto - sin papas ni choclo)
Chicken Cazuela with Zucchini and Celery (Keto - no potatoes or corn)
A comforting Chilean chicken stew, adapted for keto by featuring tender chicken pieces cooked in a flavorful b…
7 net12 total5 fibre60 protein50 fat700 kcal
KAsoon
Congrio Borracho (sin Papas)
Drunken Conger Eel (without Potatoes)
A classic and flavorful Chilean preparation where robust conger eel fillets are gently braised in a savory sau…
7 net10 total3 fibre45 protein35 fat550 kcal
KAsoon
Guatitas con Piure (Keto)
Tripe and Piure Stew (Keto)
A distinctive Chilean stew combining tender, slow-cooked beef tripe with the unique, briny flavor of piure (se…
7 net10 total3 fibre40 protein35 fat500 kcal
KAsoon
Guiso de Changle y Mariscos Mixtos (Keto)
Changle and Mixed Seafood Stew (Keto)
A hearty and unique stew featuring changle (an edible wild fungus found in Chile) combined with an assortment …
7 net10 total3 fibre35 protein35 fat490 kcal
KAsoon
Guiso de Zapallo Italiano con Camarones y Crema (Keto)
Zucchini and Shrimp Stew with Cream (Keto)
A light yet satisfying stew made with tender zucchini ('zapallo italiano') and succulent shrimp, simmered in a…
7 net10 total3 fibre40 protein38 fat520 kcal
KAsoon
Lengua de Vacuno en Salsa Naranja Keto
Beef Tongue in Keto Orange Sauce
Tender, slow-cooked beef tongue served in a vibrant, tangy, and subtly sweet orange sauce, adapted to be keto-…
7 net10 total3 fibre50 protein80 fat900 kcal
KAsoon
Lengua Estofada con Salsa de Tomate y Ají (Keto)
Braised Beef Tongue in Spicy Tomato Sauce (Keto)
Tender beef tongue, slow-braised until succulent in a rich and flavorful tomato-based sauce, with a hint of Ch…
7 net10 total3 fibre45 protein40 fat550 kcal
KAsoon
Perol de Mariscos (Keto - sin Papas)
Seafood Hotpot (Keto - without Potatoes)
A rich and savory seafood hotpot prepared in a traditional metal pot ('perol'), featuring a variety of fresh s…
7 net10 total3 fibre45 protein55 fat675 kcal
KAsoon
Pescado a la Provenzal (Keto)
Fish Provençal Style (Keto)
Fresh white fish fillets (e.g., Merluza, Reineta) baked or pan-seared and served with a vibrant, savory sauce …
7 net10 total3 fibre30 protein55 fat770 kcal
KAsoon
Pescado Sudado
Steamed Fish with Vegetables
A light and flavorful steamed fish, typically prepared with tender white fish (like Merluza or Congrio), onion…
7 net10 total3 fibre30 protein47 fat550 kcal
KAsoon
Trutros de Pollo Estofados con Champiñones
Braised Chicken Thighs with Mushrooms
Succulent chicken thighs slowly braised until fork-tender, served in a rich, savory sauce with sautéed mushroo…
7 net10 total3 fibre55 protein50 fat700 kcal
KAsoon
Chuletas de Cerdo en Salsa Cremosa de Champiñones (Keto)
Keto Pork Chops in Creamy Mushroom Sauce
Thick-cut pork chops, pan-seared or grilled to perfection, then generously covered in a rich, velvety sauce ma…
8 net10 total2 fibre60 protein55 fat780 kcal
KAsoon
Corvina al Horno con Tomates Secos y Albahaca (Keto)
Baked Corvina with Sundried Tomatoes and Basil (Keto)
A premium fillet of Corvina (Chilean Sea Bass) baked until moist and flaky, adorned with savory sun-dried toma…
8 net12 total4 fibre50 protein45 fat650 kcal
KAsoon
Guiso de Camarones y Champiñones
Shrimp and Mushroom Stew
A rich and savory stew featuring tender shrimp and earthy mushrooms, often prepared in a creamy or wine-based …
8 net10 total2 fibre45 protein45 fat600 kcal
KAsoon
Guiso de Luche con Chicharrón y Huevo Frito (Keto)
Luche Seaweed Stew with Pork Cracklings and Fried Egg (Keto)
An earthy and nutritious stew featuring 'luche' (a type of Chilean seaweed) simmered with pork cracklings (chi…
8 net12 total4 fibre45 protein60 fat750 kcal
KAsoon
Merluza a la Vasca (Keto)
Basque Style Hake (Keto)
Fresh hake fillet gently poached in olive oil with garlic, parsley, and tender clams. The sauce is a delicate,…
8 net10 total2 fibre55 protein60 fat800 kcal
KAsoon
Pollo a la Cacerola con Hongos y Pimentones (Keto)
Braised Chicken with Mushrooms and Bell Peppers (Keto)
Tender chicken pieces (typically thighs or drumsticks) braised slowly in a savory sauce with earthy mushrooms …
8 net12 total4 fibre55 protein48 fat680 kcal
KAsoon
Salpicón de Mariscos (Keto - sin Papas)
Seafood Medley Salad (Keto - without Potatoes)
A refreshing cold salad featuring a medley of cooked seafood such as shrimp, mussels, squid, and clams, mixed …
8 net12 total4 fibre40 protein55 fat750 kcal
KAsoon
Tomates Rellenos con Palmito, Huevo Duro y Mayonesa
Tomatoes Stuffed with Hearts of Palm, Hard-Boiled Egg, and Mayonnaise
Ripe tomatoes hollowed out and generously filled with a creamy, savory mixture of diced hearts of palm (palmit…
8 net12 total4 fibre15 protein38 fat420 kcal
KAsoon
Tomaticán de Callampas (Keto)
Mushroom and Tomato Stew (Keto)
A hearty stew made with assorted mushrooms (wild or cultivated), ripe tomatoes, onion, and traditional Chilean…
8 net12 total4 fibre15 protein35 fat450 kcal
KAsoon
Guiso de Porotos Verdes con Chicharrón y Huevo Frito (Keto)
Green Bean Stew with Pork Cracklings and Fried Egg (Keto)
A hearty stew featuring tender green beans, crispy pork belly cracklings (chicharrones), and topped with a per…
9 net15 total6 fibre45 protein60 fat750 kcal
KAsoon
Picante de Mariscos (sin Papas ni Arroz)
Spicy Seafood Stew (without Potatoes or Rice)
A rich and robust Chilean stew featuring a variety of mixed seafood (such as shrimp, squid, clams, mussels, an…
9 net12 total3 fibre50 protein38 fat600 kcal
KAsoon
Salpicón de Reineta (Keto - sin Papas)
Pomfret Salad (Keto - without Potatoes)
A refreshing and light salad featuring flaky, grilled or baked reineta (pomfret) fish, mixed with fresh diced …
9 net18 total9 fibre45 protein60 fat800 kcal
KAsoon
Sopa de Mariscos con Leche de Coco
Seafood Soup with Coconut Milk
A comforting and aromatic seafood soup featuring a medley of fresh seafood (shrimp, mussels, clams, fish) simm…
9 net12 total3 fibre45 protein48 fat650 kcal
KAsoon
Cazuela de Cerdo (Keto con Zapallo Italiano y Apio)
Keto Pork Stew with Zucchini and Celery
A hearty Chilean pork stew, traditionally made with potatoes, rice, and corn. This keto version removes those …
10 net15 total5 fibre60 protein65 fat850 kcal
KAsoon
Cazuela de Cordero (Keto con Zapallo Italiano y Apio)
Keto Lamb Stew with Zucchini and Celery
A hearty Chilean lamb stew, simmered with low-carb vegetables. This keto version omits traditional potatoes, r…
10 net15 total5 fibre60 protein55 fat750 kcal
KAsoon
Guiso de Luche con Champiñones y Crema
Luche (Seaweed) Stew with Mushrooms and Cream (Keto)
A unique and earthy stew featuring 'Luche' (a type of edible seaweed) combined with sautéed mushrooms, garlic,…
10 net18 total8 fibre25 protein65 fat750 kcal
KAsoon
Pastel de Choclo (Keto con Cubierta de Coliflor)
Keto Corn Pie (with Cauliflower Topping)
A classic Chilean dish reimagined for keto. A savory meat 'pino' (ground beef, onion, spices, olives, egg) top…
10 net15 total5 fibre40 protein50 fat650 kcal