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.
191 matching dishes · page 1 of 4
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
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
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
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
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
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
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
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
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
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
Anticuchos de Corazón con Pebre y Ensalada Verde (sin papas)
Grilled Beef Heart Skewers with Pebre and Green Salad (without potatoes)
Flavorful skewers of marinated and grilled beef heart, a traditional Chilean street food and restaurant favori…
6 net10 total4 fibre55 protein40 fat600 kcal
Brochetas de Camarones con Vegetales Asados
Grilled Shrimp Skewers with Roasted Vegetables
Succulent large shrimp threaded onto skewers and grilled to perfection, interspersed with colorful, keto-frien…
6 net10 total4 fibre40 protein30 fat450 kcal
Brochetas de Vacuno con Verduras Asadas
Beef Skewers with Roasted Vegetables (Keto)
Juicy cubes of beef (e.g., sirloin or tenderloin) skewered and grilled, interspersed with keto-friendly vegeta…
6 net10 total4 fibre55 protein48 fat680 kcal
Carne Mechada con Palta y Tomate (Sin Acompañamiento de Carbohidratos)
Shredded Beef with Avocado and Tomato Salad (without carb sides)
Tender, slow-cooked shredded beef, rich in flavor, served with a refreshing side of diced avocado and tomato s…
6 net10 total4 fibre70 protein50 fat750 kcal
Chuletas de Cerdo a la Parrilla con Ensalada Mixta
Grilled Pork Chops with Mixed Salad (Keto)
Tender grilled pork chops, seasoned and cooked to perfection. Traditionally accompanied by fries or rice, this…
6 net10 total4 fibre70 protein40 fat700 kcal
Conejo Escabechado
Marinated Rabbit
A traditional dish of rabbit meat marinated and cooked in a tangy, savory escabeche sauce. The sauce is typica…
6 net8 total2 fibre70 protein35 fat650 kcal
Crudo
Chilean Steak Tartare
Raw, finely ground beef, typically seasoned and mixed with ingredients such as chopped onion, lemon juice, cap…
6 net8 total2 fibre65 protein40 fat650 kcal
Entraña a la Parrilla con Ensalada Chilena (Keto)
Grilled Skirt Steak with Chilean Salad (Keto)
Tender and intensely flavorful grilled skirt steak (entraña), a highly prized cut in Chilean parrilladas, simp…
6 net10 total4 fibre80 protein70 fat950 kcal
Lomo Vetado a la Parrilla con Ensalada Mixta
Grilled Ribeye with Mixed Salad
A juicy, flavorful ribeye steak (Lomo Vetado), grilled to your preferred doneness, accompanied by a vibrant mi…
6 net10 total4 fibre80 protein70 fat950 kcal
Malaya a la Parrilla con Ensalada Verde
Grilled Flank Steak with Green Salad (Keto)
A flavorful grilled flank steak, seasoned and cooked to perfection. Traditionally served with potatoes or rice…
6 net10 total4 fibre60 protein55 fat750 kcal
Mariscal Crudo
Raw Seafood Cocktail
A refreshing cold cocktail of various raw seafood (such as clams, mussels, sea urchin, squid, prawns), marinat…
6 net7 total1 fibre70 protein20 fat500 kcal
Pescado al Horno con Vegetales Salteados
Baked Fish with Sautéed Vegetables (Keto)
Fresh white fish (e.g., Reineta, Corvina, Merluza Austral) baked with herbs and lemon. Served with a generous …
6 net10 total4 fibre50 protein40 fat600 kcal
Tortilla de Espinacas o Zapallo Italiano
Spinach or Zucchini Omelette
A thick, pan-fried omelette, similar to a Spanish tortilla, prepared with beaten eggs and a generous amount of…
6 net8 total2 fibre25 protein30 fat400 kcal
Valdiviano (sin pan)
Beef Broth with Onions and Egg (Keto)
A comforting and simple beef broth soup, typically served with finely sliced onions, diced cooked beef, and a …
6 net8 total2 fibre40 protein30 fat450 kcal
Choritos al Vapor
Steamed Mussels
Fresh mussels steamed open in a fragrant broth typically made with white wine, garlic, onion, and herbs, often…
7 net8 total1 fibre60 protein30 fat550 kcal
Choritos con Salsa Verde
Mussels with Green Sauce (Herb & Olive Oil Based)
Fresh mussels steamed and served with a vibrant 'salsa verde' typically made from parsley, cilantro, garlic, o…
7 net8 total1 fibre35 protein25 fat400 kcal
Pollo Asado al Horno con Vegetales Keto
Roasted Chicken with Keto Vegetables
A whole or half roasted chicken, generously seasoned with traditional Chilean spices, cooked until golden and …
7 net12 total5 fibre85 protein65 fat900 kcal
Sopa de Mariscos (Keto - sin papas ni arroz)
Seafood Soup (Keto - no potatoes or rice)
A light yet flavorful clear seafood soup featuring a variety of fresh shellfish and fish in a savory broth, ca…
7 net10 total3 fibre50 protein35 fat550 kcal
Albóndigas en Salsa de Tomate (Keto)
Meatballs in Tomato Sauce (Keto)
Hearty and flavorful beef meatballs simmered in a rich, slow-cooked tomato sauce, seasoned with traditional he…
8 net12 total4 fibre60 protein45 fat680 kcal
Ceviche de Pescado (sin Choclo ni Camote)
Fish Ceviche (without Corn or Sweet Potato)
Fresh raw white fish (e.g., corvina, reineta) marinated in lime juice, red onion, cilantro, and often a touch …
8 net10 total2 fibre40 protein15 fat350 kcal
Choritos Rellenos (Keto - sin Pan Rallado)
Stuffed Mussels (Keto - without Breadcrumbs)
Mussels, typically served on the half-shell, filled with a savory mixture of finely diced mussel meat, sautéed…
8 net10 total2 fibre35 protein25 fat400 kcal
Pichanga Caliente (Keto)
Hot Chilean Mixed Meats and Pickles (Keto)
A robust and savory hot platter originating from Chilean traditions, featuring sautéed pieces of beef, pork, a…
8 net10 total2 fibre70 protein60 fat850 kcal
Pino de Pollo con Huevo Duro y Aceitunas
Chicken Filling with Hard-Boiled Egg and Olives
A savory mixture of finely diced or shredded chicken sautéed with onions, spices, hard-boiled egg, and olives.…
8 net12 total4 fibre55 protein40 fat650 kcal
Ubre Asada con Pebre y Ensalada Verde (Keto)
Grilled Cow Udder with Pebre and Green Salad (Keto)
A unique and flavorful Chilean delicacy, grilled cow udder, known for its tender texture when properly prepare…
8 net12 total4 fibre75 protein55 fat780 kcal
Pino de Carne con Huevo Duro
Ground Beef & Onion Stew with Hard-Boiled Egg
A savory and robust ground beef filling, slowly cooked with onions, cumin, paprika, and other spices. Served a…
9 net12 total3 fibre60 protein50 fat700 kcal
Pollo al Cognac con Champiñones
Chicken in Cognac Sauce with Mushrooms
Tender chicken pieces (often breast or thigh) pan-seared and then cooked in a rich, creamy cognac and mushroom…
9 net12 total3 fibre60 protein55 fat780 kcal
Asado Alemán (Keto con Vegetales Salteados)
Keto Chilean Meatloaf with Sautéed Vegetables
A popular Chilean meatloaf, typically made from ground beef and pork, often mixed with eggs, onion, and spices…
10 net14 total4 fibre70 protein58 fat800 kcal
Cazuela de Vacuno (Keto - sin papas, arroz ni choclo)
Beef Stew (Keto - no potatoes, rice, or corn)
A hearty individual beef stew, typically served hot, with tender beef chunks, a rich broth, and a selection of…
10 net15 total5 fibre60 protein45 fat700 kcal
Plateada al Horno con Puré de Zapallo Italiano
Oven-Baked Flank Steak with Zucchini Puree
A classic Chilean slow-cooked beef cut (often flank or brisket), known for its tenderness and rich flavor, bra…
10 net15 total5 fibre90 protein50 fat850 kcal
Salpicón de Vacuno (sin Papas)
Shredded Beef Salad (without Potatoes)
A refreshing cold salad featuring tender, shredded beef, mixed with crisp lettuce, fresh tomato, onion, and be…
10 net14 total4 fibre55 protein35 fat550 kcal
Guatitas a la Jardinera (sin Papas, Arvejas ni Zanahoria)
Tripe Stew (without Potatoes, Peas or Carrots)
A hearty and flavorful stew made with tender beef tripe, slow-simmered in a savory, unsweetened tomato-based s…
11 net15 total4 fibre65 protein35 fat600 kcal
Lengua Guisada con Hongos y Zapallo Italiano
Stewed Beef Tongue with Mushrooms and Zucchini (Keto Modified)
Tender beef tongue slow-cooked in a savory sauce, here specifically modified to be served with sautéed mushroo…
11 net15 total4 fibre65 protein50 fat750 kcal
Malaya Rellena (Keto)
Keto Stuffed Flank Steak
Flank steak (malaya) rolled and stuffed with a savory 'pino' (filling) of hard-boiled eggs, bell peppers, onio…
11 net15 total4 fibre75 protein65 fat880 kcal
Mechada con Puré Picante de Coliflor
Slow-Cooked Shredded Beef with Spicy Cauliflower Mash
Tender, slow-cooked shredded beef, often braised with aromatic vegetables and spices until fall-apart tender. …
11 net18 total7 fibre85 protein45 fat800 kcal
Parrillada de Mariscos con Vegetales Asados (Keto)
Mixed Grilled Seafood with Roasted Vegetables (Keto)
A robust platter of assorted grilled seafood, such as shrimp, squid, octopus, scallops, and white fish, cooked…
11 net16 total5 fibre68 protein42 fat680 kcal
Parrillada Mixta con Ensalada (Keto)
Mixed Grill Platter with Keto Sides
A generous platter of various grilled meats, typically including beef (e.g., lomo, asado de tira), chicken, an…
11 net15 total4 fibre120 protein110 fat1500 kcal
Estofado de Vacuno con Vegetales Keto
Beef Stew with Keto Vegetables
A rich and savory beef stew, slow-cooked until the meat is fork-tender, served with a medley of low-carb veget…
12 net18 total6 fibre65 protein50 fat750 kcal
Lomo Liso con Cebolla Frita y Huevo
Sirloin Steak with Fried Onion and Egg (Keto)
A popular Chilean-style pan-seared sirloin steak, generously topped with sweet, caramelized fried onions and a…
12 net15 total3 fibre65 protein45 fat700 kcal
Hígado Encebollado con Ensalada (Keto)
Liver and Onions with Green Salad (Keto)
Sautéed beef liver served with a generous amount of caramelized onions, garlic, and a splash of red wine vineg…
13 net18 total5 fibre58 protein45 fat620 kcal
Rabo de Toro Estofado con Verduras (Keto)
Keto Oxtail Stew with Vegetables
Tender oxtail slow-braised in a rich, savory broth with aromatic vegetables, red wine (optional), and herbs un…
13 net19 total6 fibre70 protein68 fat900 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
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
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
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
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
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