Ecuadorian keto guide
Hostile
283 dishes61 keto as served117 with a photo
Keto friendliness
Adapting Ecuadorian cuisine to keto is highly challenging due to the pervasive role of high-carb starches and grains in most traditional dishes.
Top ingredients
Excellent traditional keto ingredients include various quality meats (pork, beef, chicken), fresh seafood, eggs, cheese, and avocado.
Danger zones
The biggest carb traps are ubiquitous potatoes, plantains (maduro, verde), rice, yuca, mote (hominy), corn, and most soups that are typically starch-thickened.
Best for
This cuisine is best for keto dieters who are extremely disciplined, comfortable requesting significant modifications or deconstructing meals, and willing to forgo many traditional accompaniments.
283 dishes · page 1 of 5
Pescado Frito Entero (con Acompañamientos Keto)
Whole Fried Fish (with Keto Sides)
A whole fresh fish (e.g., Tilapia, Corvina, Pargo) seasoned and deep-fried to a crispy perfection. Modified to…
2 net3 total1 fibre60 protein50 fat700 kcal
Tripa Mishqui
Grilled Tripe
A popular street food or appetizer featuring skewers or pieces of grilled beef tripe, seasoned and cooked unti…
2 net3 total1 fibre65 protein40 fat650 kcal
Carne Asada (Bistec a la Parrilla con Acompañamientos Keto)
Grilled Steak (with Keto Sides)
A simple yet flavorful grilled beef steak, often marinated lightly with garlic, cumin, and salt. Served hot of…
3 net5 total2 fibre70 protein50 fat750 kcal
Fritada de Cerdo (sin Acompañamientos Carbos)
Fried Pork (without Carb Sides)
Crispy, succulent pieces of pork that have been first boiled in water with aromatic spices and then fried in t…
3 net4 total1 fibre70 protein85 fat1050 kcal
Lomo Fino a la Plancha con Aguacate (Keto)
Grilled Beef Tenderloin with Avocado (Keto Sides)
A tender cut of beef tenderloin, perfectly grilled and seasoned simply with salt and pepper, served with fresh…
3 net8 total5 fibre60 protein50 fat700 kcal
Aguacate Relleno de Atún (Keto)
Stuffed Avocado with Tuna Salad (Keto)
Ripe avocado halves generously filled with a creamy, savory tuna salad made with mayonnaise, finely chopped re…
4 net10 total6 fibre25 protein35 fat450 kcal
Camarones al Ajillo (Keto)
Garlic Shrimp (Keto Style)
Succulent shrimp sautéed quickly in a rich sauce of olive oil, generous amounts of garlic, and butter, often f…
4 net5 total1 fibre40 protein40 fat550 kcal
Maito de Pescado
Fish Steamed in Bijao Leaves with Sauteed Greens
An authentic Amazonian dish where a white fish fillet is seasoned with local herbs, onions, and peppers, then …
4 net8 total4 fibre60 protein38 fat625 kcal
Maito de Pollo
Chicken Steamed in Bijao Leaves with Sauteed Greens
An Amazonian preparation featuring succulent chicken (often thigh or breast) seasoned with regional herbs and …
4 net8 total4 fibre60 protein58 fat825 kcal
Cabrito Asado con Ensalada Fresca
Roast Baby Goat with Fresh Salad
Tender young goat (cabrito) meat, slow-roasted or grilled, seasoned with traditional Andean herbs like cumin a…
5 net8 total3 fibre70 protein65 fat900 kcal
Caldo de Patas de Pollo Keto
Keto Chicken Feet Soup
A nourishing and collagen-rich soup made from slow-cooked chicken feet, resulting in a gelatinous and flavorfu…
5 net8 total3 fibre40 protein25 fat450 kcal
Cangrejada (Keto)
Boiled Crab Feast (Keto)
Whole red crabs, traditionally boiled in heavily seasoned water with onions, garlic, and spices. A pure and de…
5 net5 total0 fibre60 protein15 fat400 kcal
Costillas de Cerdo Asadas con Ensalada Verde
Roasted Pork Ribs with Green Salad
Juicy roasted pork ribs, seasoned with traditional Ecuadorian spices, served with a simple green salad dressed…
5 net8 total3 fibre75 protein70 fat950 kcal
Ensalada de Champiñones Asados con Queso de Cabra (Keto)
Keto Roasted Mushroom Salad with Goat Cheese
A vibrant and flavorful salad featuring earthy roasted mushrooms, crumbled goat cheese, and fresh mixed greens…
5 net9 total4 fibre15 protein40 fat480 kcal
Ensalada de Champiñones y Aguacate (Keto)
Mushroom and Avocado Salad (Keto)
A refreshing and satisfying salad combining earthy sautéed mushrooms, creamy fresh avocado slices, and mixed g…
5 net12 total7 fibre8 protein25 fat300 kcal
Ensalada de Chonta con Aderezo Cremoso (Keto)
Palm Heart Salad with Creamy Dressing (Keto)
A refreshing salad featuring tender slices of Chonta (palm heart), a unique and delicate Ecuadorian ingredient…
5 net8 total3 fibre5 protein32 fat350 kcal
Erizo Fresco
Fresh Sea Urchin (Raw)
A simple yet exquisite delicacy, fresh raw sea urchin roe (often served in its shell) offers a unique briny fl…
5 net5 total0 fibre15 protein10 fat150 kcal
Huevos Revueltos con Chorizo y Aguacate
Scrambled Eggs with Sausage and Avocado
A hearty Ecuadorian breakfast or light meal featuring classic scrambled eggs cooked with savory, fatty Ecuador…
5 net10 total5 fibre40 protein65 fat800 kcal
Queso Fresco a la Plancha con Aguacate y Pico de Gallo Keto
Grilled Fresh Cheese with Avocado and Keto Pico de Gallo
Slices of authentic Ecuadorian fresh cheese ('Queso Fresco'), lightly grilled or pan-seared until warm and sli…
5 net8 total3 fibre20 protein35 fat450 kcal
Tilapia al Ajillo con Aguacate
Garlic Tilapia with Avocado
A fresh tilapia fillet pan-fried or sautéed in generous amounts of garlic-infused olive oil, resulting in a te…
5 net10 total5 fibre40 protein45 fat600 kcal
Bandeja de Mariscos a la Plancha (Keto)
Grilled Seafood Platter (Keto)
A lavish platter showcasing a variety of grilled seafood, such as white fish fillets, large shrimp, calamari, …
6 net10 total4 fibre68 protein52 fat800 kcal
Bistec a Caballo (Keto Modificado)
Grilled Steak with Fried Eggs and Keto Sides
A classic protein-packed dish featuring a tender grilled or pan-seared beef steak topped with one or two perfe…
6 net8 total2 fibre75 protein70 fat950 kcal
Caldo de Costilla
Beef Rib Soup
A comforting, clear broth soup featuring tender, slow-cooked beef ribs, typically seasoned with onions, garlic…
6 net8 total2 fibre60 protein55 fat750 kcal
Caldo de Gallina Keto (Sopa de Pollo sin Papas/Arroz)
Keto Chicken Broth Soup (without Potatoes/Rice)
A comforting and restorative chicken soup featuring tender chicken pieces in a clear, flavorful broth, often w…
6 net8 total2 fibre40 protein20 fat380 kcal
Carne Colorada con Ensalada Fresca (Keto)
Achiote-Marinated Beef with Fresh Salad (Keto)
Tender cuts of beef (typically flank or skirt steak) marinated for hours in a distinctive blend of achiote, ga…
6 net10 total4 fibre60 protein55 fat750 kcal
Ceviche de Concha Negra (Keto)
Black Clam Ceviche (Keto)
A unique and flavorful ceviche featuring fresh black clams marinated in lime juice, mixed with finely chopped …
6 net8 total2 fibre30 protein15 fat300 kcal
Ceviche de Pescado (Keto)
Fish Ceviche (Keto Style)
Fresh white fish marinated in abundant lime juice with finely sliced red onion, cilantro, and a hint of ají (E…
6 net8 total2 fibre40 protein15 fat350 kcal
Ceviche de Pulpo (Keto)
Octopus Ceviche (Keto)
Tender, cooked octopus marinated in a zesty mixture of lime juice, red onion, and cilantro, with a touch of to…
6 net8 total2 fibre35 protein16 fat320 kcal
Champiñones Salteados al Ajillo (Keto)
Keto Garlic Sautéed Mushrooms
A simple yet flavorful side dish of fresh mushrooms sautéed in generous amounts of garlic and olive oil or but…
6 net8 total2 fibre5 protein32 fat350 kcal
Chicharrón de Cerdo con Aguacate y Pico de Gallo Keto
Pork Rinds with Avocado and Keto Pico de Gallo
Crispy, savory pieces of fried pork belly or skin (chicharrón) served alongside creamy avocado slices and a fr…
6 net10 total4 fibre45 protein68 fat800 kcal
Chorizo a la Parrilla con Ensalada Verde
Grilled Ecuadorian Sausage with Green Salad
Flavorful Ecuadorian pork sausages, seasoned with local spices, grilled until the casing is crispy and the ins…
6 net8 total2 fibre45 protein60 fat750 kcal
Corazón de Res a la Parrilla con Aguacate y Ensalada
Grilled Beef Heart with Avocado and Salad
Tender beef heart, marinated in a flavorful blend of garlic, cumin, and other traditional spices, grilled to p…
6 net10 total4 fibre60 protein50 fat700 kcal
Ensalada de Atún (sin tostadas)
Tuna Salad (Keto, without crackers)
A refreshing and savory tuna salad, a common cold dish in Ecuador, usually served with crackers. For keto, it'…
6 net10 total4 fibre35 protein50 fat620 kcal
Pernil Asado (con Acompañamientos Keto)
Roasted Pork Leg with Keto Sides
A whole slow-roasted pork leg, marinated with garlic, cumin, achiote, and other spices, delivering incredibly …
6 net10 total4 fibre75 protein75 fat950 kcal
Pescado a la Plancha con Vegetales (Keto)
Grilled Fish with Keto Vegetables
A simple grilled white fish fillet, seasoned with salt, pepper, and sometimes a hint of garlic, served with a …
6 net10 total4 fibre50 protein30 fat500 kcal
Picadillo de Carne con Huevo Frito y Aguacate
Minced Beef with Fried Egg and Avocado
A hearty dish featuring seasoned minced beef (ground beef) sautéed with onions, bell peppers, garlic, and trad…
6 net10 total4 fibre50 protein50 fat700 kcal
Pollo a la Brasa con Ensalada Verde (Keto)
Rotisserie Chicken with Green Salad (Keto Sides)
Flavorful rotisserie chicken, slow-cooked to juicy perfection and seasoned with traditional herbs and spices. …
6 net10 total4 fibre60 protein40 fat650 kcal
Sangre de Pollo Frita (Keto Modificada)
Keto Fried Chicken Blood with Sautéed Onions
A unique and traditional Ecuadorian dish made from seasoned chicken blood, typically fried or sautéed with oni…
6 net8 total2 fibre50 protein30 fat500 kcal
Tortilla de Huevo con Queso Fresco y Cebolla
Egg Omelette with Farmer's Cheese and Onions (Keto)
A simple yet satisfying and naturally keto-friendly dish featuring a light and fluffy omelette generously fill…
6 net8 total2 fibre25 protein38 fat450 kcal
Ceviche de Camarón Keto (sin Maíz ni Plátano)
Keto Shrimp Ceviche (without Corn or Plantain)
Refreshing cooked shrimp marinated in lime juice with red onions, cilantro, and often a touch of tomato. Serve…
7 net10 total3 fibre40 protein12 fat300 kcal
Ensalada de Camarones con Aguacate
Shrimp and Avocado Salad (Keto Friendly)
A vibrant and fresh salad featuring succulent cooked shrimp, creamy avocado, crisp greens, and a tangy lime dr…
7 net14 total7 fibre38 protein45 fat580 kcal
Keto Encebollado (Sopa de Pescado sin Yuca)
Keto Fish Soup (without Yuca and Plantains)
A hearty, flavorful fish soup, traditionally made with fresh tuna or albacore, red onion, cilantro, and tomato…
7 net10 total3 fibre55 protein20 fat450 kcal
Pechuga a la Plancha con Vegetales Salteados
Grilled Chicken Breast with Sautéed Keto Vegetables
A lean chicken breast, lightly seasoned and grilled to perfection, retaining its natural juices. It is served …
7 net10 total3 fibre50 protein40 fat600 kcal
Pescado Encebollado a la Plancha (Keto)
Grilled Fish Fillet Topped with Sautéed Onions and Peppers (Keto)
A tender white fish fillet (such as corvina or dorado), grilled or pan-seared to perfection. It's generously t…
7 net10 total3 fibre45 protein35 fat550 kcal
Revuelto de Champiñones (Keto)
Keto Mushroom Scramble with Eggs
A simple and satisfying breakfast or light meal featuring sautéed mushrooms scrambled with eggs, often seasone…
7 net10 total3 fibre25 protein35 fat450 kcal
Salpicón de Mariscos (Keto)
Keto Mixed Seafood Salad
A refreshing cold salad made with a medley of cooked seafood (such as shrimp, squid, octopus, and white fish) …
7 net10 total3 fibre45 protein30 fat480 kcal
Sopa de Albóndigas (Keto sin Carbos)
Keto Meatball Soup
A hearty and comforting soup featuring tender, savory meatballs (made without breadcrumbs) simmered in a rich …
7 net10 total3 fibre40 protein38 fat550 kcal
Sopa de Res Keto (sin Papas/Yuca)
Keto Beef Soup (without Potatoes/Yuca)
A comforting and nourishing beef soup with tender chunks of beef and non-starchy vegetables (celery, bell pepp…
7 net10 total3 fibre45 protein25 fat420 kcal
Tortilla de Camarón Keto (Tortilla de Huevo y Camarón)
Keto Shrimp Omelet
A savory omelet-style fritter made with fresh shrimp, eggs, finely diced vegetables like onions and bell peppe…
7 net10 total3 fibre35 protein45 fat600 kcal
Vegetales Salteados (Mezcla Keto)
Sauteed Mixed Vegetables (Keto)
A mix of fresh, non-starchy vegetables quickly sautéed, typically with garlic and olive oil or butter. Perfect…
7 net12 total5 fibre8 protein20 fat250 kcal
Berenjena Asada con Queso y Hierbas
Grilled Eggplant with Cheese and Herbs
Tender slices of eggplant, grilled until smoky and soft, then topped with a layer of local cheese (such as que…
8 net15 total7 fibre15 protein35 fat400 kcal
Brochetas de Carne (con vegetales keto)
Beef Skewers (with Keto Vegetables)
Tender marinated beef cubes, typically sirloin or tenderloin, threaded onto skewers and grilled, often intersp…
8 net10 total2 fibre55 protein45 fat650 kcal
Caldo de Pata de Cerdo con Vegetales Keto
Pork Hock Soup with Keto Vegetables
A supremely rich and nourishing soup featuring tender, slow-cooked pork hock (pata de cerdo), simmered in a de…
8 net12 total4 fibre50 protein55 fat700 kcal
Caldo de Pescado
Fish Broth Soup (Keto Modified)
A light yet flavorful clear fish broth soup, highlighting fresh white fish and simple aromatic vegetables. Thi…
8 net12 total4 fibre45 protein30 fat480 kcal
Caldo de Tronquito (Keto Modificado)
Keto Beef Tendon Soup
A hearty and collagen-rich beef soup made from slow-cooked beef tendon, imparting a gelatinous texture and dee…
8 net10 total2 fibre70 protein35 fat650 kcal
Camarones Rebozados Keto (con Harina de Almendra y Ensalada Verde)
Keto Breaded Shrimp with Almond Flour and Green Salad
Succulent shrimp coated in a crispy, keto-friendly breading (made with almond flour) and lightly fried. Served…
8 net12 total4 fibre40 protein48 fat620 kcal
Chanfaina de Vísceras Keto (sin Papas)
Keto Minced Offal Stew with Herbs and Spices
A savory and traditional Ecuadorian stew featuring finely minced or diced mixed offal (such as beef liver, hea…
8 net12 total4 fibre60 protein35 fat600 kcal
Ensalada de Col con Aguacate y Aderezo de Lima
Cabbage and Avocado Salad with Lime Dressing
A crisp and refreshing salad featuring thinly shredded white or purple cabbage, combined with creamy slices of…
8 net15 total7 fibre5 protein30 fat350 kcal
Ensalada de Tomate y Cebolla (Keto)
Keto Tomato and Onion Salad
A simple and fresh side salad common in Ecuadorian cuisine, consisting of sliced ripe tomatoes and thinly slic…
8 net12 total4 fibre2 protein18 fat200 kcal
Hornado
Roasted Pork
A whole roasted pig, slow-cooked for many hours, resulting in incredibly tender meat and famously crispy skin.…
8 net10 total2 fibre100 protein105 fat1350 kcal
Questions people ask
What can I eat at an Ecuadorian restaurant on keto?
Good orders that are keto as served include Tripa Mishqui (2g net carbs), Aguacate Relleno de Atún (4g net carbs), Camarones al Ajillo (4g net carbs), Ensalada de Champiñones y Aguacate (5g net carbs), Erizo Fresco (5g net carbs) and Huevos Revueltos con Chorizo y Aguacate (5g net carbs). Of the 283 Ecuadorian dishes in this guide, 61 are keto as served.
Is Ecuadorian food keto-friendly?
Keto Atlas rates Ecuadorian food "Hostile" for keto. Adapting Ecuadorian cuisine to keto is highly challenging due to the pervasive role of high-carb starches and grains in most traditional dishes.
What Ecuadorian dishes should I avoid on keto?
The biggest carb traps are ubiquitous potatoes, plantains (maduro, verde), rice, yuca, mote (hominy), corn, and most soups that are typically starch-thickened. Dishes to skip include Ají de Carne (34g), Chaulafán de Coliflor (19g), Bistec Encebollado (16g) and Lengua en Salsa de Maní (17g).
How do I order Ecuadorian food keto-style?
Many dishes become keto with one small request. For Pescado Frito Entero: say "Pescado Frito Entero, no breading or flour. No rice, patacones, yuca, or potatoes. Can I get a side salad with oil and vinegar, or steamed non-starchy vegetables?" For Carne Asada: say "For the Carne Asada, no rice, potatoes, plantains, or corn. Can I have a side salad with oil and vinegar, or steamed non-starchy vegetables like broccoli or green beans?"