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.
46 matching dishes
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
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
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
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
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
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
Revuelto de Camarones con Huevos y Vegetales
Scrambled Eggs with Shrimp and Vegetables
A hearty and flavorful scramble of fresh shrimp and eggs, sautéed with onions, bell peppers, zucchini, and cil…
8 net12 total4 fibre50 protein50 fat680 kcal
Seco de Pato con Vegetales Keto
Duck Stew with Keto Vegetables
A slow-cooked, tender duck stew with a rich, savory sauce flavored with naranjilla (lulo), onions, peppers, an…
8 net12 total4 fibre55 protein50 fat750 kcal
Conejo Asado con Vegetales a la Parrilla
Grilled Rabbit with Roasted Vegetables
Succulent roasted or grilled rabbit, seasoned with local herbs and spices, served with a generous portion of g…
9 net15 total6 fibre80 protein50 fat800 kcal
Seco de Pescado con Salsa de Coco y Vegetales Keto
Fish Stew with Coconut Sauce & Keto Vegetables
Flaky white fish fillets (such as snapper or corvina) gently simmered in a luscious and aromatic coconut-based…
9 net14 total5 fibre50 protein45 fat650 kcal
Caldo de Pescado con Maní (Sopa Cremosa de Pescado y Cacahuate Keto)
Keto Fish and Peanut Cream Soup
A rich and creamy fish soup, distinctive for its peanut-infused broth. It features chunks of firm white fish, …
10 net15 total5 fibre45 protein48 fat650 kcal
Estofado de Carne con Salsa de Maní y Vegetales Keto
Beef Stew with Creamy Peanut Sauce & Keto Vegetables
Tender chunks of slow-cooked beef simmered in a rich, velvety, and distinctive Ecuadorian peanut-based sauce, …
10 net16 total6 fibre55 protein58 fat780 kcal
KAsoon
Milanesa de Res Keto (con Empanizado de Almendra)
Keto Beef Cutlet (with Almond Flour Breading)
A thinly pounded beef cutlet, tenderized and coated in a crispy, seasoned almond flour breading, then pan-frie…
5 net8 total3 fibre60 protein50 fat720 kcal
KAsoon
Salpicón de Gallina (Keto)
Keto Shredded Chicken Salad
A refreshing salad made with shredded chicken, mixed with fresh vegetables, herbs, and a light, tangy dressing…
5 net9 total4 fibre40 protein40 fat550 kcal
KAsoon
Chuleta a la Plancha con Ensalada y Aguacate (Keto)
Grilled Pork Chop with Salad and Avocado (Keto)
A thick, juicy pork chop seasoned with traditional Ecuadorian spices and grilled to perfection. Served with a …
6 net12 total6 fibre48 protein60 fat750 kcal
KAsoon
Ostiones a la Plancha con Mantequilla de Ajo y Vegetales Verdes (Keto)
Grilled Oysters/Scallops with Garlic Butter and Green Vegetables (Keto)
Fresh, succulent oysters or scallops (depending on local availability) grilled to perfection and generously ba…
6 net10 total4 fibre35 protein45 fat550 kcal
KAsoon
Pescado en Salsa Criolla (Keto Modificado)
Pan-Fried Fish with Creole Sauce (Keto Modified)
A succulent white fish fillet (such as Corvina or Tilapia), pan-fried or baked, generously topped with a fresh…
6 net9 total3 fibre50 protein48 fat680 kcal
KAsoon
Revoltillo de Vainitas con Huevo y Queso (Keto)
Green Bean Scramble with Egg and Cheese (Keto)
A simple yet delicious and nutritious scramble that is a staple in Ecuadorian home cooking. Tender green beans…
6 net10 total4 fibre25 protein38 fat480 kcal
KAsoon
Salpicón de Atún y Vegetales Frescos (Keto)
Tuna and Fresh Vegetable Medley (Keto)
A refreshing and light salad-style dish, 'Salpicón' refers to a medley. This version features flaked canned tu…
6 net10 total4 fibre30 protein32 fat450 kcal
KAsoon
Sopa de Col con Queso Fresco (Keto)
Andean Style Cabbage and Fresh Cheese Soup (Keto)
A hearty and comforting Andean-inspired soup, featuring tender green cabbage leaves simmered in a savory broth…
6 net10 total4 fibre25 protein35 fat450 kcal
KAsoon
Tortilla de Queso Estilo Andino (Keto)
Andean Cheese Omelet/Pancake (Keto)
A thick, savory 'tortilla' that resembles a substantial pancake or frittata, made primarily with fresh eggs an…
6 net8 total2 fibre30 protein40 fat500 kcal
KAsoon
Ubre Asada con Aguacate y Ensalada (Keto)
Grilled Cow Udder with Avocado and Salad (Keto)
A unique and traditional Ecuadorian dish featuring thinly sliced cow udder, marinated in local spices and gril…
6 net12 total6 fibre40 protein55 fat700 kcal
KAsoon
Sopa de Vainitas con Chicharrón (Keto)
Green Bean Soup with Pork Rinds (Keto)
A comforting and hearty soup featuring tender green beans (vainitas) simmered in a savory, well-seasoned broth…
7 net12 total5 fibre40 protein50 fat600 kcal
KAsoon
Tortilla de Chayote con Queso y Cebolla (Keto)
Chayote Fritter with Cheese and Onion (Keto)
Savory, pan-fried fritters made from grated chayote (a low-carb squash), mixed with fresh unsalted cheese, fin…
7 net12 total5 fibre20 protein48 fat550 kcal
KAsoon
Caldo de Gallina Ahumada con Chayote y Hierbas (Keto)
Smoked Chicken Soup with Chayote and Herbs (Keto)
A flavorful and deeply aromatic soup featuring tender pieces of smoked chicken, imparting a distinctive smoky …
8 net14 total6 fibre45 protein35 fat520 kcal
KAsoon
Bollo de Pescado Keto (con Coliflor y Vegetales)
Keto Fish Pudding (with Cauliflower and Vegetables)
A savory fish 'pudding' or cake, traditionally made with green plantain, is reimagined for keto using a base o…
9 net15 total6 fibre50 protein52 fat720 kcal
KAsoon
Estofado de Jabalí con Vegetales Andinos (Keto)
Wild Boar Stew with Andean Vegetables (Keto)
A robust and flavorful stew made with tender wild boar meat, slow-cooked with a medley of native Andean vegeta…
9 net15 total6 fibre55 protein40 fat650 kcal
KAsoon
Estofado de Lengua (Keto)
Keto Stewed Beef Tongue
Tender beef tongue stewed slowly in a rich, savory sauce, often tomato-based with bell peppers, onions, and he…
9 net13 total4 fibre65 protein55 fat750 kcal
KAsoon
Keto Arroz con Pollo (con Arroz de Coliflor)
Keto Chicken and Cauliflower Rice
A keto-friendly version of the classic chicken and rice dish, where traditional rice is replaced with cauliflo…
9 net15 total6 fibre50 protein50 fat750 kcal
KAsoon
Keto Sango de Camarón (con Puré de Coliflor/Calabacín)
Keto Shrimp Stew (with Cauliflower/Zucchini Puree)
A keto-adapted version of the classic coastal sango, a thick shrimp stew traditionally made with green plantai…
9 net15 total6 fibre50 protein65 fat800 kcal
KAsoon
Menestrón (Estilo Ecuatoriano Keto)
Ecuadorian Style Keto Vegetable and Beef Soup
A hearty, thick Ecuadorian soup traditionally made with various vegetables, pasta, and beans. This keto versio…
9 net15 total6 fibre40 protein50 fat680 kcal
KAsoon
Ají de Gallina Keto (Estofado de Pollo con Salsa de Ají Amarillo y Coliflor)
Keto Chicken Stew with Aji Amarillo Sauce and Cauliflower
A creamy and subtly spicy chicken stew, prepared with tender shredded chicken in a vibrant sauce made from 'aj…
10 net14 total4 fibre50 protein58 fat780 kcal
KAsoon
Ceviche de Chocho con Chicharrón
Lupini Bean Ceviche with Pork Rinds
A distinctive ceviche using tender lupini beans (chocho) marinated in lime juice with red onion, tomato, cilan…
10 net25 total15 fibre35 protein40 fat550 kcal
KAsoon
Chupe de Camarón (Keto Modificado)
Keto Shrimp Chowder (without potatoes/rice)
A rich and creamy seafood chowder featuring succulent shrimp, eggs, and cheese, simmered in a flavorful broth.…
10 net14 total4 fibre55 protein58 fat780 kcal
KAsoon
Chupe de Langosta (Keto Modificado)
Keto Lobster Chowder
A luxurious coastal stew, keto-modified to highlight the sweet, succulent lobster meat in a creamy, savory bro…
10 net14 total4 fibre45 protein50 fat680 kcal
KAsoon
Corviche Keto (de Coliflor y Pescado)
Keto Fish and Cauliflower Fritters
A traditional coastal Ecuadorian fritter, re-imagined for keto. Instead of green plantain, this version uses r…
10 net15 total5 fibre35 protein42 fat550 kcal
KAsoon
Higaditos de Pollo Salteados con Cebolla y Pimientos (Keto)
Sautéed Chicken Livers with Onion and Bell Peppers (Keto)
Tender chicken livers quickly sautéed with fresh slices of onion and colorful bell peppers, seasoned with trad…
10 net14 total4 fibre40 protein50 fat650 kcal
KAsoon
Mollejas de Pollo al Ajillo con Vegetales Salteados (Keto)
Chicken Gizzards with Garlic Sauce and Sautéed Vegetables (Keto)
Tender chicken gizzards, slow-cooked until tender, then sautéed in a fragrant garlic sauce. This flavorful off…
10 net14 total4 fibre40 protein50 fat650 kcal
KAsoon
Molo de Chayote con Huevo y Aguacate (Keto)
Keto Mashed Chayote with Egg and Avocado
A keto-friendly version of 'Molo,' traditionally a mashed potato dish, now utilizing mashed chayote. Cooked ch…
10 net18 total8 fibre20 protein45 fat550 kcal
KAsoon
Pescado a la Brasa con Salsa de Maní Keto
Charcoal-Grilled Fish with Keto Peanut Sauce
Fresh white fish (like Corvina or Tilapia) expertly grilled over charcoal, imparting a smoky flavor. It's serv…
10 net16 total6 fibre60 protein68 fat880 kcal
KAsoon
Pescado al Horno con Vegetales Mediterráneos (Keto)
Baked Fish with Mediterranean Vegetables (Keto)
A fresh whole fish or fillet (such as Corvina or Tilapia) baked with a colorful assortment of keto-friendly ve…
10 net18 total8 fibre50 protein45 fat650 kcal
KAsoon
Picante de Mariscos (Keto)
Spicy Seafood Stew (Keto)
A vibrant and spicy seafood stew featuring a mix of fresh seafood (shrimp, squid, fish) in a rich, flavorful b…
10 net14 total4 fibre50 protein50 fat720 kcal
KAsoon
Sopa de Carne con Fideos de Calabacín (Keto)
Keto Beef Soup with Zucchini Noodles
A comforting and hearty beef soup, traditionally made with noodles, now keto-friendly by replacing conventiona…
10 net15 total5 fibre40 protein40 fat580 kcal
KAsoon
Tonga de Pescado Keto (Estofado de Pescado en Hoja de Bijao)
Keto Fish Stew in Bijao Leaf
A flavorful fish stew, often originating from the Manabí province, where a mix of fish and vegetables is cooke…
10 net16 total6 fibre55 protein50 fat700 kcal
KAsoon
Tonga de Pollo Keto (Estofado de Pollo en Hoja de Bijao con Acompañamientos Keto)
Keto Chicken Stew in Bijao Leaf (with Keto Sides)
A traditional Manabí dish, typically a chicken stew wrapped and steamed in a bijao leaf. The keto version focu…
10 net16 total6 fibre50 protein65 fat820 kcal