Haitian keto guide
Hostile
177 dishes72 keto as served116 with a photo
Keto friendliness
Haitian cuisine is heavily reliant on starches, making adaptation to a strict keto diet very difficult without significant modification.
Top ingredients
Fried and stewed meats like griot (fried pork), tasso (fried beef), and fried fish, along with non-starchy greens, are traditionally keto-friendly.
Danger zones
Rice, plantains (bannann peze), root vegetables (yams, malanga, cassava, breadfruit), and black bean sauce (sos pwa) are ubiquitous and high-carb staples to strictly avoid.
Best for
This cuisine is best for keto dieters who are highly skilled at custom ordering, comfortable with significant meal deconstruction, or those with higher carb allowances.
79 matching dishes · page 1 of 2
Ze Frit
Fried Eggs (without starchy sides)
Simple fried eggs, seasoned with salt and pepper. A staple breakfast item, traditionally served with fried pla…
1 net1 total0 fibre12 protein28 fat300 kcal
Chatrou Bouyi ak Lwil
Boiled Octopus with Oil
Octopus boiled until tender, then seasoned with a simple dressing of olive oil, lime, garlic, and herbs. A lig…
2 net3 total1 fibre55 protein28 fat480 kcal
Homard Boukannen
Grilled Lobster
Whole lobster or lobster tail grilled to perfection, often basted with garlic butter and lime. A naturally ket…
2 net2 total0 fibre50 protein25 fat450 kcal
Krab Bouyi ak Epis
Boiled Crab with Spices
Whole crabs, boiled in a heavily spiced broth until cooked through. The meat is succulent and absorbs the flav…
2 net2 total0 fibre50 protein20 fat400 kcal
Lambi Bouyi ak Lwil ak Epis
Boiled Conch with Oil and Spices
Tender conch meat, slowly boiled until tender, then seasoned with Haitian spices, herbs, and finished with a g…
2 net3 total1 fibre50 protein25 fat450 kcal
Lanbi Frit
Crispy Fried Conch (with Keto Sides)
Tenderized conch meat, marinated in a zesty blend of lime, garlic, and spices, then deep-fried until perfectly…
2 net2 total0 fibre45 protein45 fat600 kcal
Pintade Boukannen
Grilled Guinea Fowl (without starchy sides)
Guinea fowl marinated in a vibrant Haitian seasoning blend (epis, lime juice) then grilled to achieve a tender…
2 net3 total1 fibre60 protein38 fat600 kcal
Pwason Frit
Crispy Fried Fish (with Keto Sides)
Whole fish (commonly snapper or tilapia) or fish fillets seasoned with a blend of garlic, lime, and spices, th…
2 net2 total0 fibre60 protein60 fat800 kcal
Tripes Grillées
Grilled Tripe
Beef tripe, tenderized by boiling, then marinated in a savory blend of Haitian spices and grilled to a slightl…
2 net2 total0 fibre60 protein35 fat550 kcal
Vyann Kochon Bouyi ak Epis
Boiled Pork Meat with Spices
Chunks of pork meat, slowly boiled in water seasoned with traditional Haitian spices until tender. Served simp…
2 net2 total0 fibre60 protein50 fat700 kcal
Homard Sauté
Sautéed Lobster
Fresh, succulent lobster sautéed with generous amounts of butter, garlic, and a hint of zesty lime juice with …
3 net4 total1 fibre50 protein30 fat480 kcal
Krab Boukannen
Grilled Crab
Whole grilled crab or clusters, seasoned generously with Haitian spices and herbs, and grilled until cooked th…
3 net3 total0 fibre60 protein45 fat650 kcal
Ren Grillé
Grilled Kidney
Beef or pork kidney, cleaned and sliced, marinated in Haitian epis (spice blend), then grilled until perfectly…
3 net3 total0 fibre60 protein30 fat500 kcal
Tasso Bef
Haitian Fried Beef (with Keto Sides)
Flavorful beef chunks marinated in sour orange juice, garlic, and spices, boiled until tender, then deep-fried…
3 net3 total0 fibre60 protein55 fat750 kcal
Cabri Grillé
Grilled Goat with Keto Sides
Tender pieces of goat meat marinated in a savory blend of Haitian spices, then grilled to perfection. Served w…
4 net5 total1 fibre65 protein45 fat700 kcal
Fwa Grille
Grilled Liver
Slices of beef or goat liver marinated in Haitian epis (garlic, peppers, herbs) and grilled. A simple, protein…
4 net5 total1 fibre50 protein25 fat450 kcal
Lambi Boukannen
Grilled Conch with Lime and Herbs
Succulent conch meat, tenderized, marinated with traditional Haitian spices and herbs, then expertly grilled. …
4 net5 total1 fibre65 protein45 fat700 kcal
Poul Fumé Grillé
Grilled Smoked Chicken
Succulent chicken, imbued with deep flavor from the smoking process, is then finished on the grill with tradit…
4 net5 total1 fibre70 protein35 fat620 kcal
Pwason Bouyi ak Lwil ak Zonyon
Boiled Fish with Oil and Onions
Whole or filleted fish gently boiled in seasoned water, then dressed with fresh sautéed onions, peppers, herbs…
4 net5 total1 fibre60 protein28 fat500 kcal
Soup Pwason
Fish Soup/Broth (without starchy vegetables)
A light and flavorful soup or broth, typically featuring white fish pieces simmered with aromatics like onions…
4 net6 total2 fibre35 protein20 fat350 kcal
Bòf Boukannen
Grilled Beef Steak with Keto Sides
Tender beef steak, marinated in a robust Haitian epis mixture, then grilled to your preferred doneness. Design…
5 net7 total2 fibre80 protein65 fat950 kcal
Brochettes Krevèt
Grilled Shrimp Skewers with Keto Sides
Succulent shrimp marinated in a zesty, savory Haitian seasoning blend, skewered with bell peppers and onions, …
5 net7 total2 fibre40 protein25 fat400 kcal
Hareng Doux Grillé
Grilled Smoked Herring (with Keto Sides)
Lightly smoked herring, grilled to bring out its rich flavor. Often seasoned with lime, onions, and hot pepper…
5 net8 total3 fibre60 protein40 fat650 kcal
Salad Lanbi Kreyòl
Creole Conch Salad (Ceviche Style)
Tender pieces of conch (lambi) marinated and 'cooked' in fresh lime juice, combined with diced bell peppers, o…
5 net8 total3 fibre45 protein20 fat400 kcal
Ze ak Sosis
Eggs and Sausage
A classic Haitian breakfast or anytime meal consisting of scrambled or fried eggs served alongside flavorful, …
5 net5 total0 fibre55 protein60 fat750 kcal
Chatrou Grillé
Grilled Octopus
Tender octopus marinated in a vibrant blend of Haitian spices (epis), then grilled to perfection for a smoky c…
6 net8 total2 fibre60 protein30 fat550 kcal
Krevèt Sauté ak Zepis
Sautéed Shrimp with Spices
Plump, fresh shrimp quickly sautéed with a vibrant blend of Haitian spices (epis), garlic, and a medley of col…
6 net8 total2 fibre45 protein25 fat420 kcal
Omelet Kreyòl
Creole Omelet
A flavorful Haitian-style omelet made with eggs, sautéed bell peppers, onions, tomatoes, and herbs, cooked wit…
6 net8 total2 fibre30 protein35 fat450 kcal
Poul Boukannen
Grilled Chicken with Keto Sides
Succulent chicken, traditionally marinated in Haitian epis (a blend of garlic, herbs, and peppers) then grille…
6 net8 total2 fibre75 protein55 fat850 kcal
Pwason Boukannen
Grilled Whole Fish (Keto, no starchy sides)
A whole fish, such as snapper or tilapia, generously seasoned with Haitian epis, garlic, lime juice, and spice…
6 net8 total2 fibre60 protein50 fat700 kcal
Boukannen Fwi de Mer Kreyòl
Grilled Mixed Seafood Creole Style (Keto)
A vibrant platter of various grilled seafood (e.g., fish pieces, shrimp, octopus, squid, mussels) marinated in…
7 net10 total3 fibre70 protein30 fat600 kcal
Cœur de Bœuf Sauté
Sautéed Beef Heart (with Keto Sides)
Tender beef heart thinly sliced and quickly sautéed with garlic, onions, peppers, and Haitian spices. A flavor…
7 net10 total3 fibre80 protein45 fat780 kcal
Chiktay Moru
Flaked Salted Cod Salad
A vibrant and savory salad made from rehydrated and flaked salted codfish. It's typically mixed with finely ch…
7 net10 total3 fibre60 protein45 fat700 kcal
Gésier de Dinde Grillé
Grilled Turkey Gizzards
Turkey gizzards slow-cooked until exceptionally tender, then marinated in a robust Haitian spice blend (epis) …
7 net9 total2 fibre65 protein30 fat580 kcal
Langue de Bòf Grillée
Grilled Beef Tongue
Beef tongue slow-braised until exceptionally tender, then marinated in a robust Haitian spice blend (epis) and…
7 net10 total3 fibre55 protein40 fat600 kcal
Pwason an Papillote Kreyòl (Keto)
Creole Fish Baked in Parchment (with Keto Vegetables)
A whole fish or fish fillet seasoned with traditional Creole spices and fresh herbs, baked 'en papillote' (in …
7 net12 total5 fibre50 protein40 fat600 kcal
Soup Krab (San Legim Starchy)
Keto Crab Soup (No Starchy Vegetables)
A rich and flavorful crab soup, traditionally made with various vegetables. Modified to omit starchy vegetable…
7 net10 total3 fibre45 protein20 fat400 kcal
Ze nan Sòs
Eggs in Creole Sauce (Poached/Scrambled, without starchy sides)
Eggs (typically poached or gently scrambled) simmered in a vibrant Haitian Creole sauce made with fresh tomato…
7 net10 total3 fibre20 protein30 fat400 kcal
Dinde Fumé Sauté
Sautéed Smoked Turkey (with Keto Sides)
Pieces of smoked turkey meat sautéed with onions, peppers, and traditional Haitian spices until tender and fla…
8 net12 total4 fibre70 protein50 fat750 kcal
Hareng Sòs
Salted Herring in Creole Sauce (without starchy sides)
Desalted whole or large pieces of herring simmered in a rich, vibrant Creole sauce made with tomatoes, bell pe…
8 net12 total4 fibre45 protein45 fat650 kcal
Kòtlet Kochon Boukannen
Grilled Pork Chops (with Keto Sides)
Thick-cut pork chops marinated in traditional Haitian 'epis' (garlic, peppers, herbs) and grilled to perfectio…
8 net12 total4 fibre75 protein60 fat850 kcal
Pwason ak Zonyon
Pan-Seared Fish with Sautéed Onions and Peppers
A whole or filleted fish, pan-seared (unbreaded) and topped with a generous portion of tender, savory sautéed …
8 net10 total2 fibre50 protein45 fat650 kcal
Tripes an Sòs (San Legim Starchy)
Keto Stewed Tripe (No Starchy Vegetables)
Tender beef tripe stewed in a savory Creole sauce with bell peppers, onions, and herbs. Modified to exclude tr…
8 net12 total4 fibre60 protein40 fat650 kcal
Bòf Boukannen ak Chou Braise
Grilled Beef with Braised Cabbage
Grilled marinated beef steak or chunks, seasoned with traditional Haitian spices, served with tender, savory b…
9 net14 total5 fibre65 protein50 fat750 kcal
Chatrou an Sòs
Octopus in Creole Sauce (No Starchy Vegetables)
Tender octopus stewed in a rich, savory Creole sauce with tomatoes, bell peppers, onions, and herbs. Modified …
9 net12 total3 fibre40 protein25 fat450 kcal
Morue nan Sòs
Salted Cod in Creole Sauce (without starchy sides)
Chunks of desalted salted codfish simmered in a rich, robust Creole sauce, featuring ripe tomatoes, bell peppe…
9 net13 total4 fibre50 protein45 fat680 kcal
Poul Dinde ak Zonyon
Sautéed Turkey with Onions and Peppers
Tender pieces of turkey (often thigh or leg meat, or necks) sautéed with a generous amount of onions, bell pep…
9 net12 total3 fibre60 protein45 fat680 kcal
Pwason Fume ak Tomat ak Zonyon
Smoked Fish with Tomatoes and Onions
Flaked smoked fish (commonly snapper or similar white fish) sautéed with fresh diced tomatoes, onions, and bel…
9 net12 total3 fibre70 protein55 fat800 kcal
Ren an Sòs
Keto Kidney in Creole Sauce with Low-Carb Vegetables
Beef or pork kidneys expertly prepared and simmered in a savory Creole sauce with bell peppers, onions, and ga…
9 net12 total3 fibre50 protein40 fat600 kcal
Gésier de Poul en Sauce
Chicken Gizzards in Creole Sauce (with Keto Sides)
Tender chicken gizzards stewed in a flavorful Haitian Creole sauce with onions, peppers, and local seasonings.…
10 net14 total4 fibre85 protein40 fat700 kcal
Kabrit nan Sòs
Goat Stew in Creole Sauce (without starchy sides)
Tender cuts of goat meat slow-simmered in a hearty, aromatic Creole sauce. This stew features a rich blend of …
10 net14 total4 fibre60 protein55 fat780 kcal
Kòk an Sòs
Rooster in Creole Sauce (No Starchy Vegetables)
Slow-braised rooster pieces in a robust Creole sauce featuring tomatoes, bell peppers, onions, and aromatic Ha…
11 net15 total4 fibre55 protein40 fat600 kcal
Fwa ak Zonyon
Liver with Onions
Sautéed beef or goat liver, thinly sliced and cooked until tender, served with a generous amount of caramelize…
12 net14 total2 fibre62 protein48 fat720 kcal
Bouyon (San Légim Starchy)
Haitian Meat Stew (without Starchy Vegetables)
A rich and savory stew featuring generous chunks of meat (beef or goat) simmered with a variety of keto-friend…
14 net20 total6 fibre65 protein50 fat750 kcal
Krevèt nan Sòs
Shrimp in Creole Sauce (Keto, no rice/plantains)
Plump shrimp cooked in a savory Creole sauce similar to 'Pwason Kreyòl', featuring tomatoes, onions, bell pepp…
15 net20 total5 fibre40 protein65 fat780 kcal
Legim (San Légim Starchy)
Vegetable Medley with Meat (without Starchy Vegetables)
A flavorful and hearty stewed medley of diverse keto-friendly vegetables (e.g., eggplant, chayote, cabbage) co…
15 net22 total7 fibre55 protein45 fat700 kcal
Pwason Kreyòl
Fish in Creole Sauce (Keto, no rice/plantains)
A whole or filleted fish (often snapper or tilapia) simmered in a rich, flavorful Creole sauce made with tomat…
19 net25 total6 fibre55 protein75 fat950 kcal
Poul ak Nwa
Chicken with Cashews
Tender chicken pieces simmered in a rich and savory sauce, studded with cashews, bell peppers, and traditional…
24 net28 total4 fibre65 protein55 fat800 kcal
KAsoon
Coeur de Cabrit Grillé
Grilled Goat Heart
Marinated goat heart grilled to a tender, smoky perfection. Seasoned generously with Haitian epis and lime, of…
3 net4 total1 fibre45 protein20 fat380 kcal
KAsoon
Pwason Boukannen ak Sauce Ti-Malice (Keto)
Grilled Fish with Ti-Malice Sauce (Keto)
A whole grilled fish (such as red snapper or tilapia) seasoned with fresh Haitian epis and herbs, served with …
3 net5 total2 fibre60 protein45 fat650 kcal