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.
61 matching dishes · page 1 of 2
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
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
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
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
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
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
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
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
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
Keto Ensalada Rusa (con Coliflor)
Keto Russian Salad (with Cauliflower)
A classic Ecuadorian-style Russian salad reimagined for a keto diet. Traditionally made with diced potatoes, c…
8 net13 total5 fibre30 protein50 fat620 kcal
Lengua en Salsa (con Acompañamientos Keto)
Beef Tongue in Sauce (with Keto Sides)
Tender beef tongue slow-cooked in a rich, savory sauce typically made with onions, bell peppers, tomatoes, and…
8 net12 total4 fibre45 protein55 fat700 kcal
Queso Fundido con Chorizo y Champiñones
Melted Cheese with Chorizo and Mushrooms
A bubbling skillet of melted, gooey local cheeses topped with savory crumbled Ecuadorian chorizo and sautéed m…
8 net10 total2 fibre50 protein70 fat850 kcal
Sopa Cremosa de Espinacas con Queso Fresco (Estilo Caldo de Habas Keto)
Creamy Spinach Soup with Farmer's Cheese (Broad Bean Soup Style Keto)
A hearty, creamy, and flavorful soup that captures the essence of the traditional Andean 'Caldo de Habas' but …
8 net12 total4 fibre22 protein48 fat580 kcal
Tortillas de Coliflor y Queso con Huevo Frito y Aguacate
Cauliflower and Cheese Patties with Fried Egg and Avocado
Pan-fried patties made from seasoned cauliflower 'mash' and local queso fresco or mozzarella, served with a pe…
8 net15 total7 fibre30 protein55 fat650 kcal
Keto Muchines de Coliflor y Queso
Keto Cauliflower and Cheese 'Muchines' (Fried Patties)
A keto-friendly adaptation of traditional Ecuadorian 'Muchines', replacing the high-carb yuca with mashed seas…
9 net15 total6 fibre25 protein50 fat600 kcal
Morcilla a la Plancha (con Ensalada Verde)
Grilled Blood Sausage with Green Salad
Ecuadorian morcilla (blood sausage) is typically made with pork blood, rice, onions, and spices. For a keto-fr…
9 net12 total3 fibre38 protein60 fat700 kcal
Caldo de Salchicha
Pork Sausage Soup (Keto Modified)
A robust and flavorful soup featuring a special Ecuadorian pork sausage (often morcilla or a spiced fresh saus…
10 net15 total5 fibre40 protein65 fat780 kcal
Cazuela de Mariscos (Keto Modificada)
Keto Modified Seafood Casserole (Stew)
A creamy, savory seafood stew typically baked in a clay pot, featuring a medley of fresh seafood (such as fish…
10 net15 total5 fibre50 protein58 fat780 kcal
Chivo al Coco
Goat in Coconut Sauce (Keto Modified)
Tender goat meat slow-cooked in a rich and aromatic coconut milk sauce, infused with local spices. A coastal s…
10 net16 total6 fibre55 protein68 fat850 kcal
Cuero Estofado Keto (sin Papas)
Stewed Pork Skin in Peanut Sauce with Avocado
A flavorful and tender stew of pork skin ('cuero'), slow-cooked in a rich, savory Ecuadorian-style sauce, ofte…
10 net15 total5 fibre35 protein60 fat700 kcal
Sopa Cremosa de Chayote con Queso y Cilantro (Estilo Repe Lojano Keto)
Creamy Chayote Soup with Cheese and Cilantro (Lojano Style Keto)
A rich and comforting creamy soup, modified from the traditional Repe Lojano. This keto version features purée…
10 net15 total5 fibre25 protein50 fat600 kcal
Sopa Cremosa de Queso y Huevos
Creamy Cheese and Egg Soup
A comforting, thick, and creamy soup featuring a blend of local cheeses, enriched with beaten eggs, and subtle…
10 net12 total2 fibre40 protein60 fat750 kcal
KAsoon
Bofe Frito
Fried Beef Lung
Slices of beef lung, typically pre-boiled until tender, then pan-fried or deep-fried until crispy. It's simply…
2 net2 total0 fibre35 protein55 fat680 kcal
KAsoon
Lengua Frita
Fried Tongue
Beef tongue, slow-cooked until extremely tender, then sliced and pan-fried or deep-fried until the exterior is…
2 net2 total0 fibre40 protein50 fat650 kcal
KAsoon
Sesos Fritos
Fried Brains
Slices of beef or pork brains, usually pre-boiled until tender, then pan-fried or deep-fried until lightly gol…
2 net2 total0 fibre20 protein65 fat700 kcal
KAsoon
Bocachico Frito (con Acompañamientos Keto)
Fried Bocachico Fish with Keto Sides
Bocachico, a freshwater fish known for its distinct flavor, is seasoned and fried until crispy, a popular dish…
4 net6 total2 fibre55 protein55 fat750 kcal
KAsoon
Cangrejos al Ajillo (Keto)
Garlic Crabs (Keto)
Fresh crabs cooked and tossed in a rich, buttery garlic sauce, seasoned with herbs and spices. A decadent seaf…
4 net5 total1 fibre35 protein35 fat500 kcal
KAsoon
Chicharrón de Pescado (Keto)
Crispy Fried Fish Skin (Keto)
Crispy, savory pieces of deep-fried fish skin, typically from larger white fish like Corvina or Pargo. These a…
4 net6 total2 fibre45 protein50 fat650 kcal
KAsoon
Ensalada de Aguacate con Queso Fresco (Keto)
Avocado and Fresh Cheese Salad (Keto)
A simple, classic salad featuring generous slices of ripe avocado paired with savory, firm fresh cheese (queso…
4 net9 total5 fibre20 protein50 fat550 kcal
KAsoon
Patitas de Cerdo Reventadas con Ají (Keto)
Crispy Fried Pig Trotters with Hot Sauce (Keto)
Pig trotters (pata de cerdo) slow-cooked until incredibly tender, then expertly fried until the skin becomes d…
4 net4 total0 fibre50 protein70 fat800 kcal
KAsoon
Tortilla de Huevo con Sesos
Egg Omelet with Brains
A unique and savory omelet or scramble made with fresh eggs and delicately cooked beef brains (sesos), often s…
4 net5 total1 fibre40 protein45 fat600 kcal
KAsoon
Buche Frito con Aguacate y Ensalada (Keto)
Fried Pork Stomach with Avocado and Salad (Keto)
Crispy and savory fried pork stomach (buche), a traditional Ecuadorian delicacy. It's often simply seasoned an…
5 net10 total5 fibre40 protein70 fat800 kcal
KAsoon
Chicharrón de Pollo con Aguacate y Pico de Gallo (Keto)
Fried Chicken Skin with Avocado and Pico de Gallo (Keto)
Crispy fried chicken skin, rich in flavor and texture, served alongside creamy avocado slices and a fresh, tan…
5 net8 total3 fibre30 protein75 fat800 kcal
KAsoon
Chontacuro Asado con Ensalada Verde (Keto)
Grilled Palm Weevil Larvae with Green Salad (Keto)
An adventurous and authentic delicacy from the Ecuadorian Amazon. Chontacuro, large palm weevil larvae, are gr…
5 net8 total3 fibre25 protein55 fat600 kcal
KAsoon
Fritada de Menudencias (Keto)
Keto Fried Mixed Offal Plate
A hearty plate featuring various fried organ meats (menudencias) such as liver, kidney, and heart, seasoned an…
5 net8 total3 fibre65 protein60 fat800 kcal
KAsoon
Pescado Apandado Keto (con Harina de Almendra)
Keto Breaded Fish (Almond Flour)
A keto version of classic breaded fish, where fresh fish fillets are coated in a crispy almond flour or pork r…
5 net8 total3 fibre50 protein55 fat720 kcal
KAsoon
Queso de Hoja Asado con Chicharrón y Aguacate (Keto)
Grilled Leaf Cheese with Pork Cracklings and Avocado (Keto)
A traditional Ecuadorian 'Queso de Hoja', a fresh cheese often wrapped in achira leaves for flavor, grilled un…
5 net9 total4 fibre45 protein65 fat780 kcal
KAsoon
Asado de Tira con Ensalada Fresca (Keto)
Grilled Beef Short Ribs with Fresh Salad (Keto)
Tender, succulent grilled beef short ribs (asado de tira), a prized cut known for its rich flavor and ideal fo…
6 net12 total6 fibre65 protein68 fat900 kcal
KAsoon
Caldo de Manguera Keto (Sopa de Morcilla sin Arroz)
Keto Blood Sausage Soup (without Rice)
A unique, hearty soup featuring 'manguera,' a traditional Ecuadorian blood sausage that has been specially pre…
6 net8 total2 fibre30 protein60 fat700 kcal
KAsoon
Chinchulín a la Parrilla con Ensalada Verde
Grilled Beef Small Intestines with Green Salad
Crispy and savory grilled beef small intestines (chinchulín), seasoned with traditional spices like garlic and…
6 net10 total4 fibre50 protein65 fat800 kcal
KAsoon
Fritada de Gallina (sin carbohidratos)
Fried Hen with Green Salad (Keto)
Succulent pieces of hen (often an older, more flavorful bird) are slow-cooked in its own fat or lard until ten…
6 net10 total4 fibre60 protein65 fat850 kcal
KAsoon
Fritada de Pescado (con Acompañamientos Keto)
Traditional Fried Fish (Keto, Fritada Style)
A regional dish, distinct from general fried fish, where fish (often a whole fish) is prepared in the 'fritada…
6 net8 total2 fibre60 protein60 fat800 kcal
KAsoon
Gallina Broaster Keto (con Harina de Almendra)
Keto Broaster Fried Chicken (Almond Flour Coated)
A keto-adapted version of the popular 'Broaster' style fried chicken, where chicken pieces are coated in seaso…
6 net10 total4 fibre60 protein65 fat850 kcal
KAsoon
Mollejas de Res a la Parrilla (con Vegetales Keto)
Grilled Beef Sweetbreads with Keto Vegetables
Tender and rich beef sweetbreads (thymus gland) are marinated and grilled to perfection, offering a unique tex…
6 net11 total5 fibre58 protein75 fat920 kcal
KAsoon
Caldo de Patitas de Cordero con Hierbas Andinas (Keto)
Lamb Trotters Soup with Andean Herbs (Keto)
A comforting and restorative soup made from slow-cooked lamb trotters, imparting a rich collagen-filled broth.…
7 net12 total5 fibre40 protein45 fat580 kcal
KAsoon
Conchas Asadas al Horno con Queso (Keto)
Baked Scallops/Clams with Cheese (Keto)
Fresh scallops or large clams, baked in their shells until tender, then topped with melted cheese (typically m…
7 net8 total1 fibre45 protein65 fat750 kcal
KAsoon
Panceta de Cerdo Asada con Ensalada de Chonta (Keto)
Roasted Pork Belly with Palm Heart Salad (Keto)
Crispy, slow-roasted pork belly, a rich and savory cut, served with a refreshing salad of chonta (palm heart),…
7 net12 total5 fibre50 protein80 fat950 kcal
KAsoon
Sopa de Cebolla y Queso (Ecuatoriana Keto)
Ecuadorian Onion and Cheese Soup (Keto)
A comforting, savory soup featuring slow-cooked onions in a rich broth, topped with melted fresh Ecuadorian ch…
7 net10 total3 fibre20 protein48 fat550 kcal
KAsoon
Ají de Queso (Keto Dip con Chicharrones)
Spicy Cheese Dip (Keto with Pork Rinds)
A creamy, spicy dip made from melted fresh cheese (queso fresco), milk (or heavy cream for a richer keto versi…
8 net10 total2 fibre35 protein60 fat700 kcal
KAsoon
Chivo en Salsa de Maní (Keto)
Keto Goat Stew in Peanut Sauce
Tender goat meat slow-cooked in a rich, savory peanut sauce with a blend of Ecuadorian spices. The dish is typ…
8 net12 total4 fibre60 protein65 fat850 kcal
KAsoon
Llapingachos de Chayote Rellenos de Queso (Keto)
Keto Chayote Fritters Stuffed with Cheese
A keto-friendly take on the traditional potato fritters, using mashed chayote (or güisquil) instead of potato,…
8 net15 total7 fibre25 protein50 fat600 kcal
KAsoon
Patitas de Cerdo Guisadas
Stewed Pork Feet
Pork feet, slow-cooked until exceptionally tender and gelatinous in a rich, flavorful stew. The stew typically…
8 net12 total4 fibre40 protein60 fat750 kcal
KAsoon
Tripa Frita con Criolla y Aguacate (Keto)
Fried Tripe with Creole Salsa and Avocado (Keto)
Crispy, deep-fried beef tripe, seasoned and served with a fresh 'salsa criolla' (a vibrant mix of finely diced…
8 net11 total3 fibre40 protein70 fat820 kcal
KAsoon
Puré de Coliflor con Queso y Chicharrón (Estilo Tigrillo Keto)
Cauliflower Puree with Cheese and Pork Cracklings (Tigrillo Style Keto)
A keto-friendly twist on the classic Tigrillo. Creamy mashed cauliflower replaces green plantain, generously m…
9 net15 total6 fibre40 protein80 fat950 kcal
KAsoon
Tapao de Pescado Keto (Estofado de Pescado y Coco con Vegetales)
Keto Coconut Fish Stew with Vegetables
A rich and flavorful coastal fish stew, 'covered' (tapao) and simmered in coconut milk with various keto-frien…
9 net14 total5 fibre45 protein60 fat780 kcal
KAsoon
Cazuela de Camarón con Maní (Keto Modificado)
Creamy Peanut Shrimp Stew (Keto Modified)
A rich and savory coastal stew featuring tender shrimp simmered in a creamy sauce made with ground peanuts (ma…
10 net15 total5 fibre55 protein68 fat850 kcal