Chilean keto guide
Navigable
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.
178 matching dishes · page 1 of 3
Sesos a la Mantequilla
Brains in Butter
Delicately prepared beef or lamb brains, gently pan-fried in generous amounts of butter until golden and tende…
1 net1 total0 fibre25 protein75 fat800 kcal
Mollejas a la Parrilla
Grilled Sweetbreads
Tender beef sweetbreads (thymus gland) meticulously cleaned, pre-cooked, and then grilled to a crispy exterior…
2 net2 total0 fibre60 protein55 fat750 kcal
Cochayuyo Salteado con Champiñones y Ajo
Sautéed Seaweed with Mushrooms and Garlic
A unique and flavorful side dish featuring cochayuyo (a type of edible brown seaweed common in Chile) sautéed …
3 net10 total7 fibre12 protein30 fat350 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
Machas al Pilpil
Razor Clams Pilpil Style
Fresh razor clams cooked in sizzling olive oil with plenty of garlic, dried chili flakes (merkén optional for …
3 net3 total0 fibre25 protein38 fat450 kcal
Mollejas de Cordero al Pilpil
Lamb Sweetbreads Pilpil Style
Delicate lamb sweetbreads (thymus gland), pan-seared or gently cooked in a classic 'pilpil' sauce made from ge…
3 net4 total1 fibre30 protein55 fat600 kcal
Tortilla de Sesos
Brain Omelette
A traditional and hearty omelette-style dish made with beef brains, whisked eggs, and finely chopped onion and…
3 net4 total1 fibre38 protein48 fat580 kcal
Camarones al Pilpil
Garlic Shrimp with Chili
Succulent shrimp cooked in olive oil with garlic, smoked paprika, and spicy 'ají cacho de cabra' (goat's horn …
4 net5 total1 fibre30 protein35 fat450 kcal
Longaniza con Huevos Fritos y Palta
Chilean Sausage with Fried Eggs and Avocado
Hearty Chilean longaniza (sausage) pan-fried until golden, served with two perfectly fried eggs and slices of …
4 net8 total4 fibre40 protein65 fat800 kcal
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 Al Pilpil
Garlic Chili Chicken in Olive Oil
Succulent pieces of chicken, typically thighs or drumsticks, cooked to perfection and served sizzling in a gen…
4 net5 total1 fibre55 protein55 fat750 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
Chuletas de Cordero a la Parrilla con Ensalada Verde
Grilled Lamb Chops with Green Salad
Succulent lamb chops, grilled to perfection, seasoned simply with salt and pepper, and served with a fresh, cr…
5 net8 total3 fibre60 protein60 fat800 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
Ensalada de Cochayuyo con Tomate y Cebolla
Seaweed Salad with Tomato and Onion
A refreshing Chilean salad featuring blanched and chopped cochayuyo (bull kelp seaweed) tossed with fresh, dic…
5 net14 total9 fibre5 protein22 fat250 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
Paleta de Cordero Asada con Ensalada de Apio y Palta (Keto)
Roasted Lamb Shoulder with Celery and Avocado Salad (Keto)
Succulent slow-roasted lamb shoulder, cooked until fall-off-the-bone tender and rich in flavor. Accompanied by…
5 net10 total5 fibre90 protein85 fat1100 kcal
Pebre (sin Pan)
Chilean Salsa (without Bread)
A vibrant and fresh traditional Chilean salsa, perfect as a condiment. Made from finely diced tomatoes, onion,…
5 net7 total2 fibre2 protein9 fat100 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
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
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
Champiñones al Ajillo
Garlic Mushrooms
Fresh white mushrooms sautéed vigorously in olive oil with abundant minced garlic and a sprinkle of fresh pars…
6 net8 total2 fibre6 protein28 fat300 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
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
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
Pollo a la Mostaza con Crema y Hongos
Creamy Mustard Chicken with Mushrooms
Tender chicken breast or thigh cooked in a rich, creamy mustard sauce with sautéed mushrooms, a delicious and …
6 net8 total2 fibre50 protein48 fat650 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
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
Trutro de Pollo al Horno con Ensalada de Apio y Palta
Oven-Baked Chicken Thigh with Celery and Avocado Salad
Juicy oven-baked chicken thigh, often with crispy skin, seasoned simply with salt, pepper, and herbs. Served w…
6 net12 total6 fibre60 protein65 fat850 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
Riñones al Jerez
Kidneys in Sherry Sauce
Sautéed beef kidneys cooked in a rich, savory sherry wine sauce, often prepared with onions and fresh herbs. A…
7 net8 total1 fibre50 protein45 fat600 kcal
Longanizas a la Parrilla con Pebre y Ensalada Verde
Grilled Chilean Sausages with Pebre and Green Salad
Flavorful grilled Chilean pork sausages (longanizas), typically rich in fat and seasoned with spices like papr…
8 net12 total4 fibre65 protein80 fat1000 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
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
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
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
KAsoon
Tuétano Asado
Roasted Bone Marrow
Beef bone marrow roasted in its bone until soft and spreadable, served simply with sea salt and fresh parsley.…
0 net0 total0 fibre10 protein50 fat500 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
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
Chunchules de Cordero al Limón y Ajillo
Lamb Intestines with Lemon and Garlic
Crispy and tender lamb intestines (chunchules) pan-fried or grilled with generous amounts of fresh garlic, zes…
2 net3 total1 fibre45 protein55 fat700 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
Espárragos con Mayonesa
Asparagus with Mayonnaise
Fresh, tender asparagus spears, lightly steamed or boiled until crisp-tender, served chilled with a generous d…
2 net5 total3 fibre5 protein35 fat350 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
KAsoon
Mollejas a la Plancha con Limón
Grilled Sweetbreads with Lemon
Crispy yet tender beef or veal sweetbreads, pan-seared or grilled 'a la plancha' until golden brown. Simply se…
2 net2 total0 fibre40 protein65 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
Pato Asado al Horno con Hierbas (Keto)
Keto Roast Duck with Herbs
Tender duck, slow-roasted to perfection with a crispy skin, seasoned with aromatic herbs like rosemary and thy…
2 net3 total1 fibre60 protein65 fat850 kcal
KAsoon
Percebes al Vapor con Limón
Steamed Goose Barnacles with Lemon
A unique delicacy from the Chilean coast, percebes (goose barnacles) are simply steamed until tender and serve…
2 net2 total0 fibre45 protein10 fat300 kcal
KAsoon
Pescado Blanco a la Mantequilla con Alcaparras (Keto)
Keto White Fish with Butter and Capers
A simple yet elegant dish featuring a pan-seared white fish fillet (such as Merluza, Reineta, or Corvina), gen…
2 net3 total1 fibre50 protein43 fat600 kcal
KAsoon
Pulpo a la Gallega
Galician Style Octopus with Olive Oil and Paprika (Keto)
Succulent, tender boiled octopus, sliced and drizzled generously with high-quality extra virgin olive oil, the…
2 net3 total1 fibre40 protein45 fat580 kcal
KAsoon
Riñones de Cordero al Pilpil (Keto)
Lamb Kidneys Pilpil Style (Keto)
Tender lamb kidneys sautéed rapidly in olive oil with garlic, chili (ají cacho de cabra), and parsley, creatin…
2 net3 total1 fibre45 protein45 fat590 kcal
KAsoon
Aceitunas y Encurtidos
Assorted Olives and Pickles
A simple and refreshing appetizer featuring a mix of green and black olives, often accompanied by various pick…
3 net5 total2 fibre2 protein25 fat250 kcal
KAsoon
Codornices al Horno con Hongos y Tocino
Roasted Quails with Mushrooms and Bacon
Two whole quails, seasoned and roasted to perfection, typically served with a rich accompaniment of sautéed mu…
3 net5 total2 fibre83 protein100 fat1245 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
Huevos a la Copa con Tocino (Keto)
Soft-Boiled Eggs with Bacon (Keto)
A simple yet satisfying classic featuring two perfectly soft-boiled eggs, served in a cup, accompanied by cris…
3 net3 total0 fibre22 protein35 fat450 kcal
KAsoon
Huevos Rellenos con Atún (Keto)
Keto Deviled Eggs with Tuna
Classic hard-boiled eggs halved and filled with a creamy, savory mixture of canned tuna, mayonnaise, and finel…
3 net4 total1 fibre25 protein38 fat450 kcal
KAsoon
Lapies al Pilpil
Limpets in Garlic-Chili Oil
A traditional coastal delicacy featuring tender limpets (lapas) cooked rapidly in a hot earthenware pot with g…
3 net4 total1 fibre38 protein35 fat480 kcal
KAsoon
Navajuelas al Vapor con Limón
Steamed Razor Clams with Lemon
Fresh Chilean razor clams (navajuelas) delicately steamed until they just open, retaining their natural oceani…
3 net3 total0 fibre45 protein15 fat350 kcal
KAsoon
Pescado a la Mantequilla con Hierbas y Almendras
Butter Fish with Herbs and Almonds
A fresh white fish (such as Corvina or Merluza) pan-fried or baked to flaky perfection, basted with rich butte…
3 net6 total3 fibre35 protein40 fat520 kcal