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.
93 matching dishes · page 1 of 2
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
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
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
Costillar de Cerdo Asado con Chucrut (Sin Papas)
Roasted Pork Ribs with Sauerkraut (No Potato)
Slow-roasted pork ribs, often very tender and flavorful, served with traditional fermented cabbage (sauerkraut…
6 net10 total4 fibre80 protein95 fat1200 kcal
Costillar de Cerdo Asado con Ensalada Verde Mixta
Roasted Pork Ribs with Mixed Green Salad
Succulent slow-roasted pork ribs, often seasoned simply with salt and pepper, cooked until tender and juicy. S…
6 net10 total4 fibre75 protein90 fat1100 kcal
Choricillos al Pilpil (Keto)
Keto Small Sausages in Garlic-Chili Oil
Small, often spicy, Chilean sausages (choricillos) cooked sizzling in olive oil with garlic, dried chili (ají …
7 net8 total1 fibre35 protein50 fat620 kcal
Pernil con Chucrut (Sin Papas)
Pork Hock with Sauerkraut (No Potatoes)
A slow-cooked, tender pork hock (pernil) typically rich in fat and collagen, served with traditional fermented…
7 net12 total5 fibre70 protein75 fat950 kcal
Asado de Tira con Ensalada Mixta (Keto)
Grilled Beef Short Ribs with Mixed Salad (Keto Dressing)
Flavorful cross-cut beef short ribs, grilled to perfection, typically served with a fresh mixed salad.…
8 net12 total4 fibre80 protein85 fat1100 kcal
Pancitas de Cordero Guisadas
Stewed Lamb Tripe (Keto)
Tender lamb tripe slow-cooked in a rich, savory sauce with onions, garlic, and bell peppers. This version ensu…
8 net12 total4 fibre45 protein50 fat650 kcal
Pastel de Jaiba (Keto)
Keto Crab Pie
A rich and creamy gratin featuring fresh crab meat baked with cheese, made keto by omitting breadcrumbs and fl…
8 net10 total2 fibre45 protein70 fat850 kcal
Pescado con Salsa Margarita (Keto)
Fish with Creamy Seafood Sauce (Keto)
A pan-seared or baked white fish fillet (such as corvina or reineta) topped with a luxurious creamy sauce made…
8 net10 total2 fibre55 protein60 fat750 kcal
Chupe de Guatitas (Keto)
Tripe and Cheese Stew (Keto)
A rich and creamy stew featuring tender beef tripe cooked with onions, garlic, and bell peppers in a heavy cre…
9 net12 total3 fibre55 protein58 fat720 kcal
Carrilleras de Cerdo Estofadas con Verduras Keto
Braised Pork Cheeks with Keto Vegetables
Tender pork cheeks, slow-braised in a rich, savory red wine or beef broth sauce until melt-in-your-mouth soft,…
10 net15 total5 fibre70 protein60 fat850 kcal
Chupe de Mariscos (Keto)
Keto Seafood Gratin
A rich and creamy baked seafood gratin, featuring a medley of fresh seafood cooked in a decadent sauce. Modifi…
10 net12 total2 fibre60 protein75 fat900 kcal
Prietas con Ensalada de Tomate y Cebolla
Blood Sausage with Tomato and Onion Salad
Pan-fried or grilled Chilean blood sausages (prietas), typically made with pork blood, fat, onion, and spices,…
11 net15 total4 fibre50 protein75 fat900 kcal
Sopa de Cebolla (Keto - sin Pan)
Keto French Onion Soup (without bread)
A rich and savory onion soup, slow-cooked with caramelized onions in a beef broth, topped with melted cheese, …
11 net15 total4 fibre20 protein30 fat400 kcal
Chupe de Locos (Keto - Sin Pan Rallado ni Papas)
Abalone Chowder (Keto - Crustless)
A rich and indulgent baked abalone (locos) chowder, prepared in a creamy sauce with onion, garlic, and cheese,…
12 net15 total3 fibre60 protein65 fat850 kcal
Chupe de Queso (Keto)
Keto Creamy Cheese and Egg Stew
A rich and creamy stew made with various cheeses (e.g., mantecoso, parmesano), milk or cream, and often thicke…
13 net15 total2 fibre30 protein70 fat780 kcal
Cordero al Palo con Ensalada Chilena (Keto)
Spit-Roasted Lamb with Chilean Salad (No Potato/Rice)
Whole lamb slow-roasted over an open fire until tender and crispy, typically seasoned simply with salt. Served…
13 net18 total5 fibre90 protein100 fat1300 kcal
Pernil de Cerdo Glaseado (Keto con Vegetales Asados)
Keto Glazed Pork Leg with Roasted Vegetables
A slow-roasted pork leg (pernil) coated in a savory-sweet, sugar-free glaze, resulting in tender meat and a cr…
14 net20 total6 fibre80 protein70 fat950 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
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
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
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
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
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
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
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
Almejas a la Parmesana (Keto)
Clams Parmesan (Keto)
Baked clams on the half shell, generously topped with a rich mixture of Parmesan cheese, butter, garlic, and a…
6 net6 total0 fibre25 protein28 fat380 kcal
KAsoon
Choritos Rellenos con Queso y Tocino (Keto)
Mussels Stuffed with Cheese and Bacon (Keto)
Fresh Chilean mussels, shucked and generously stuffed with a savory mixture of crispy bacon bits, melted chees…
6 net7 total1 fibre30 protein38 fat490 kcal
KAsoon
Costillar de Cordero Asado con Ensalada Verde
Roasted Lamb Ribs with Green Salad
Tender, slow-roasted lamb ribs, seasoned generously with garlic, rosemary, and traditional Chilean spices. Ser…
6 net10 total4 fibre60 protein65 fat850 kcal
KAsoon
Higaditos de Pollo Salteados
Sautéed Chicken Livers
Tender chicken livers quickly sautéed with onions and often garlic, herbs, and sometimes a splash of white win…
6 net7 total1 fibre40 protein60 fat590 kcal
KAsoon
Pichanga Fría (Keto)
Keto Cold Platter (Deli Meats, Cheese, Pickles)
A traditional Chilean cold platter, modified for keto by omitting high-carb components. Features a generous se…
6 net8 total2 fibre45 protein60 fat750 kcal
KAsoon
Pino de Queso y Chorizo (Servido en Hojas de Lechuga)
Cheese and Chorizo Filling (Served in Lettuce Cups)
A savory and rich filling (pino) made from crumbled, spiced Chilean chorizo and melted cheese, traditionally u…
6 net8 total2 fibre30 protein50 fat580 kcal
KAsoon
Queso de Campo a la Plancha con Pebre (Keto)
Grilled Fresh Farm Cheese with Chilean Salsa (Keto)
Thick slices of traditional Chilean fresh farm cheese (queso de campo), similar to a firm halloumi, grilled un…
6 net8 total2 fibre40 protein55 fat700 kcal
KAsoon
Tortilla de Changle y Huevo (Keto)
Changle Mushroom and Egg Omelette (Keto)
A simple yet delicious omelette featuring 'changle' (an edible wild fungus native to Chile, similar to wild mu…
6 net8 total2 fibre25 protein48 fat550 kcal
KAsoon
Chicharrones de Cerdo Crujientes con Pebre (Keto)
Crispy Pork Belly with Chilean Salsa (Keto)
Succulent pieces of pork belly rendered until crispy, seasoned with salt and spices, served with a vibrant and…
7 net10 total3 fibre40 protein80 fat900 kcal
KAsoon
Choritos con Crema y Vino Blanco
Mussels in Cream and White Wine Sauce
Fresh mussels steamed in a luxurious creamy sauce made with white wine, garlic, butter, and herbs. A rich and …
7 net8 total1 fibre30 protein30 fat420 kcal
KAsoon
Congrio a la Mantequilla con Limón y Ensalada Verde
Grilled Congrio (Chilean Sea Bass) with Butter, Lemon, and Green Salad
A thick fillet of Congrio (Chilean Sea Bass), grilled or pan-seared to perfection, finished with generous butt…
7 net10 total3 fibre45 protein65 fat800 kcal
KAsoon
Crema de Champiñones y Zapallo Italiano (Keto)
Cream of Mushroom and Zucchini Soup (Keto)
A comforting and rich cream soup made from puréed fresh mushrooms and zucchini, sautéed with a touch of onion …
7 net10 total3 fibre10 protein40 fat450 kcal
KAsoon
Garrón de Cordero Estofado con Verduras Keto
Braised Lamb Shank with Keto Vegetables
A hearty dish of slow-braised lamb shank, cooked until exceptionally tender in a rich, savory sauce. Served wi…
7 net10 total3 fibre70 protein65 fat900 kcal
KAsoon
Guatitas con Champiñones a la Crema (sin papas ni arroz)
Tripe with Creamy Mushrooms (Keto)
Tender beef tripe (guatitas) slowly cooked and then combined with sautéed mushrooms in a rich, creamy sauce. P…
7 net10 total3 fibre48 protein60 fat750 kcal
KAsoon
Keto Caldo Chileno con Chicharrón y Fideos de Zapallo Italiano
Chilean Broth with Pork Rind and Zucchini Noodles (Keto Pantrucas-style)
A rich, hearty Chilean-style beef broth (or mixed meat broth) simmered with flavorful ingredients, featuring c…
7 net10 total3 fibre40 protein45 fat600 kcal
KAsoon
Patas de Cerdo Guisadas (Keto - sin Papas ni Legumbres)
Stewed Pig's Trotters (Keto - no potatoes or legumes)
A rustic and traditional dish of pig's trotters (feet) slow-cooked until incredibly tender in a rich, savory b…
7 net10 total3 fibre50 protein55 fat700 kcal
KAsoon
Prietas con Huevo Frito y Ensalada Verde (Keto)
Blood Sausage with Fried Egg and Green Salad (Keto)
A hearty and traditional Chilean dish featuring savory 'prietas' (blood sausage), pan-fried until slightly cri…
7 net10 total3 fibre35 protein70 fat800 kcal
KAsoon
Sopa de Almejas con Crema (Keto)
Creamy Clam Soup (Keto)
A rich and comforting soup made with fresh, tender clams, heavy cream, and a savory seafood broth, seasoned wi…
7 net8 total1 fibre35 protein58 fat650 kcal
KAsoon
Chicharrón de Jurel con Pebre y Palta
Crispy Mackerel Bites with Pebre and Avocado
Small, bone-in pieces of mackerel (jurel) fried until exceptionally crispy, resembling pork chicharrones. Serv…
8 net12 total4 fibre40 protein58 fat700 kcal
KAsoon
Chorizos al Vino Tinto
Chorizos in Red Wine
Savory Chilean chorizos (pork sausages) slowly simmered in a rich red wine sauce with onions and garlic until …
8 net10 total2 fibre30 protein55 fat680 kcal
KAsoon
Chupe de Ostiones con Champiñones y Queso (Keto)
Scallop and Mushroom Au Gratin (Keto)
A rich and creamy gratin made with succulent scallops and sautéed mushrooms, enveloped in a luscious heavy cre…
8 net10 total2 fibre40 protein60 fat720 kcal
KAsoon
Keto Papas Duqueza (con Puré de Coliflor y Queso)
Keto Duchess Potatoes (with Cauliflower Mash and Cheese)
A rich and elegant side dish, reimagining the classic 'papas duquesa' using a creamy cauliflower mash blended …
8 net13 total5 fibre15 protein42 fat480 kcal
KAsoon
Lomo Vetado con Salsa de Champiñones y Crema (Keto - sin Acompañamiento de Carbohidratos)
Ribeye Steak with Mushroom Cream Sauce (Keto - no Carb Sides)
A juicy grilled ribeye steak (lomo vetado) topped with a rich and creamy sauce made from sautéed mushrooms, ga…
8 net10 total2 fibre55 protein68 fat850 kcal
KAsoon
Paté de Hígado de Pollo
Homemade Chicken Liver Pâté with Gherkins (No Toast, Keto)
A rich and creamy homemade pâté made from chicken livers, plenty of butter, sautéed onions, garlic, and often …
8 net10 total2 fibre30 protein60 fat680 kcal