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.
306 matching dishes · page 1 of 6
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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