Iranian keto guide
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171 dishes42 keto as served112 with a photo
Keto friendliness
Iranian cuisine can be adapted to keto by focusing on grilled meats and select stews, but requires conscious avoidance of staple carb dishes.
Top ingredients
Excellent traditional keto ingredients include various grilled meats (lamb, beef, chicken), herbs, yogurt, eggplant, and simple vegetable salads.
Danger zones
The biggest carb traps are the ubiquitous rice dishes (chelo, polo), stews containing legumes or dried fruits, and all traditional breads and desserts.
Best for
This cuisine works best for high-protein keto dieters who are comfortable consistently skipping rice and bread while focusing on grilled meats and vegetable-based sides.
171 dishes · page 1 of 3
Ghazal-ala Kabobi
Grilled Trout (Keto-style)
A whole grilled trout, commonly found in regions with fresh water sources like the Caspian Sea area. The fish …
1 net2 total1 fibre65 protein35 fat600 kcal
Maghz
Pan-fried/Boiled Lamb or Beef Brain
A delicacy in Iranian cuisine, consisting of lamb or beef brain, often simply boiled and then pan-fried with b…
1 net1 total0 fibre20 protein75 fat800 kcal
Dende Kabob
Lamb Rib Kabob (No Rice/Bread)
Tender and succulent lamb ribs, typically marinated simply with onion, garlic, salt, and pepper, then grilled …
2 net3 total1 fibre75 protein60 fat850 kcal
Khash
Beef Feet Stew (Keto-style)
A traditional, very rich, gelatinous stew made from slow-cooked beef feet, sometimes with other beef parts. Kn…
2 net3 total1 fibre70 protein55 fat800 kcal
Mahi Doodhi
Smoked Fish (No Rice)
Authentically smoked whole fish, commonly Sefid Mahi (Caspian Kutum) or Ghazal-ala (Trout), prepared simply to…
2 net3 total1 fibre58 protein38 fat580 kcal
Mahi Sorkh Shodeh (Keto Pan-Fried Fish)
Pan-Fried White Fish (Keto-Style)
A fillet of white fish (such as Tilapia, Cod, or local varieties) pan-fried until golden and crispy, seasoned …
2 net3 total1 fibre45 protein45 fat600 kcal
Basturma
Cured Air-Dried Beef
Thinly sliced, highly seasoned, air-dried cured beef, typically coated in a vibrant paste made from fenugreek,…
3 net5 total2 fibre45 protein30 fat450 kcal
Del o Gholveh Kabob
Grilled Heart and Kidney Skewers (No Rice)
Sizzling skewers of marinated lamb or beef heart and kidney, simply seasoned with onion, salt, and pepper, the…
3 net4 total1 fibre60 protein40 fat620 kcal
Kabab-e Reh (Grilled Lamb Chops)
Grilled Lamb Chops (Keto)
Succulent bone-in lamb chops, marinated and grilled to perfection. Typically seasoned with onion juice, saffro…
3 net4 total1 fibre65 protein70 fat850 kcal
Sabzi Khordan
Fresh Herb Platter
A traditional platter of fresh aromatic herbs (such as mint, basil, tarragon, parsley, cilantro, dill), radish…
3 net6 total3 fibre5 protein5 fat80 kcal
Chopan Kabob
Grilled Lamb Chops with Keto Sides
Tender lamb chops, marinated simply and grilled to perfection. Traditionally served with rice, but easily modi…
4 net5 total1 fibre60 protein55 fat750 kcal
Ghavurma
Slow-Cooked Lamb or Beef (Keto-style)
A rich and tender dish of slow-cooked lamb or beef, often rendered in its own fat or added oil, seasoned simpl…
4 net5 total1 fibre60 protein55 fat750 kcal
Jigar Kabob
Lamb Liver Kabob
Skewers of marinated lamb liver, grilled to tender perfection, often seasoned simply with salt and pepper.…
4 net5 total1 fibre55 protein30 fat500 kcal
Kaleh Pacheh
Lamb's Head and Trotters Soup (Keto, No Bread)
A traditional, very rich and hearty lamb soup made from the head and trotters, slow-cooked until exceptionally…
4 net6 total2 fibre60 protein65 fat800 kcal
Torshi Liteh
Pickled Eggplant Puree
A tangy and savory Persian pickle made from pureed cooked eggplant, mixed with various aromatic herbs (like mi…
4 net8 total4 fibre3 protein10 fat120 kcal
Zaban
Braised Lamb/Beef Tongue with Keto Sides
Tender lamb or beef tongue, slow-cooked until exceptionally tender, often sliced and served simply with its na…
4 net5 total1 fibre45 protein55 fat700 kcal
Barg-e Chogandar Sorkh Shodeh
Sautéed Beet Greens/Swiss Chard (Keto Side)
Fresh beet greens or Swiss chard, lightly sautéed with garlic and olive oil until tender. This simple and nutr…
5 net10 total5 fibre6 protein28 fat320 kcal
Gusht-e Gosfand (Keto Slow-Roasted Lamb)
Slow-Roasted Lamb Shoulder/Leg (Keto-Style)
Tender, succulent lamb (shoulder or leg) slow-roasted with aromatic spices like turmeric, bay leaves, and onio…
5 net7 total2 fibre70 protein75 fat950 kcal
Kabab Bakhtiari
Grilled Chicken & Lamb/Beef Chunks (without rice)
A colorful skewer featuring alternating pieces of marinated chicken and lamb or beef, grilled to tender perfec…
5 net8 total3 fibre62 protein50 fat720 kcal
Kabab Chenjeh
Grilled Lamb Chunks (without rice)
Tender chunks of marinated lamb, typically grilled on skewers. The marinade often includes onion, yogurt, and …
5 net8 total3 fibre60 protein55 fat750 kcal
Kabab Lari
Grilled Lamb or Chicken Skewers with Keto Sides
A specialty from southern Iran, typically lamb or chicken marinated in yogurt, lemon juice, onion, and spices,…
5 net6 total1 fibre55 protein50 fat700 kcal
Khorak-e Goosht
Slow-Cooked Lamb and Onion Stew (Keto, No Rice)
A hearty and simple stew of tender pieces of lamb (or beef) slow-cooked with onions, turmeric, and aromatic sp…
5 net8 total3 fibre65 protein50 fat750 kcal
Mast-o-Khiar
Cucumber Yogurt Dip
A refreshing and cooling dip made with thick, full-fat plain yogurt, mixed with grated or finely diced cucumbe…
5 net7 total2 fibre9 protein13 fat180 kcal
Mazooj Kabob
Grilled Quail Kabob (No Rice)
Succulent quail, marinated in a blend of saffron, onion juice, and lemon, then charbroiled to achieve a tender…
5 net6 total1 fibre55 protein40 fat580 kcal
Morgh-e Zireh
Cumin Braised Chicken (without rice)
A deeply aromatic chicken dish from certain regions of Iran, where chicken pieces are slow-braised with genero…
5 net7 total2 fibre65 protein85 fat1050 kcal
Panir va Sabzi
Feta Cheese and Fresh Herbs
A simple yet satisfying Iranian appetizer or side featuring slices of salty, tangy feta cheese (often made fro…
5 net7 total2 fibre20 protein30 fat350 kcal
Tokhm Morgh ba Karafs
Eggs with Sautéed Celery (Keto-Style)
A simple yet flavorful dish of scrambled or fried eggs combined with tender, sautéed celery and often a touch …
5 net8 total3 fibre25 protein45 fat520 kcal
Beryani Isfahani (No Bread)
Isfahani Minced Lamb/Beef with Saffron (no bread)
A signature dish from Isfahan, consisting of minced lamb or beef, seasoned with saffron and spices, cooked on …
6 net8 total2 fibre70 protein45 fat700 kcal
Jooje ba Zaferan
Saffron Chicken (Pan-Fried/Roasted, No Rice)
Succulent pieces of chicken, marinated in a vibrant saffron, onion, and lemon juice mixture, then pan-fried or…
6 net7 total1 fibre65 protein35 fat600 kcal
Kabab Barg
Filet Mignon Skewers
Thinly sliced, marinated filet mignon or lamb loin, grilled on skewers to tender perfection. Often considered …
6 net8 total2 fibre75 protein55 fat800 kcal
Keto Shekam Por
Stuffed Whole Fish with Herbs & Walnuts (No Fruit/Breadcrumbs)
A whole fish (often white fish like seabass or snapper) baked or roasted, traditionally stuffed with a fragran…
6 net10 total4 fibre60 protein50 fat700 kcal
Khoresh Karafs (Celery Stew with Lamb/Beef, without rice)
Persian Celery & Herb Stew with Lamb/Beef (without rice)
A fragrant and savory stew featuring tender chunks of lamb or beef, slow-cooked with fresh celery, a generous …
6 net12 total6 fibre55 protein50 fat680 kcal
Kookoo Gorgor (Keto-style)
Nettle Fritter (Keto-style)
An authentic and unique fritter from Northern Iran, primarily made from blanched nettle leaves and eggs. This …
6 net10 total4 fibre20 protein38 fat450 kcal
Kotlet (Keto-style)
Iranian Minced Meat Patties (Keto, No Potato)
Flavorful pan-fried patties made from seasoned ground beef or lamb, mixed with grated onion and egg, cooked un…
6 net8 total2 fibre60 protein50 fat700 kcal
Mahi Kabob
Grilled Fish Skewers
Marinated fish fillet (e.g., trout, salmon, white fish) grilled on skewers, resulting in a light and flaky dis…
6 net8 total2 fibre60 protein45 fat680 kcal
Sir Torshi
Pickled Garlic (Side Dish)
A traditional Iranian condiment consisting of whole garlic cloves pickled in vinegar and spices. It offers a p…
6 net8 total2 fibre1 protein0 fat40 kcal
Sirabij
Garlic & Egg Scramble (Northern Persian Style)
A simple yet flavorful dish from Gilan province, featuring sautéed fresh garlic and often herbs (like dill or …
6 net8 total2 fibre35 protein45 fat550 kcal
Sujuk
Spiced Beef Sausage Platter (Keto-style)
A platter of pan-fried or grilled, dry-cured, spiced beef sausage (sujuk), often served with fried eggs or sim…
6 net8 total2 fibre45 protein58 fat700 kcal
Tof
Braised Lamb/Beef Offal Stew with Keto Sides
A hearty and nutritious stew featuring tender, slow-cooked lamb or beef offal (e.g., liver, heart, lungs), sim…
6 net8 total2 fibre65 protein45 fat700 kcal
Torshi Makhlut (Keto-friendly)
Mixed Vegetable Pickles (Keto, No Sugar)
A diverse assortment of various vegetables (e.g., cauliflower, cabbage, eggplant, celery, a small amount of ca…
6 net10 total4 fibre2 protein0 fat80 kcal
Zeytoon Parvardeh
Marinated Olives with Walnuts and Pomegranate Paste (Low Carb Version)
A unique Northern Iranian appetizer featuring green olives marinated in a rich, flavorful paste of ground waln…
6 net10 total4 fibre5 protein28 fat300 kcal
Akbar Joojeh (Keto-Style Chicken)
Crispy Butter-Fried Chicken (Akbar Joojeh style, Keto)
A whole young chicken, traditionally marinated and then pan-fried in copious amounts of butter, resulting in i…
7 net8 total1 fibre80 protein90 fat1100 kcal
Joojeh Kabob
Chicken Skewers
Succulent pieces of boneless chicken (thigh or breast) marinated in yogurt, saffron, and lemon juice, then gri…
7 net9 total2 fibre70 protein45 fat700 kcal
Kabab Hosseini
Skewered Lamb/Beef with Bell Peppers and Onions (Keto-style)
A distinct style of Iranian kabob featuring marinated cubes of lamb or beef threaded onto skewers and grilled …
7 net10 total3 fibre50 protein40 fat600 kcal
Kabab Koobideh
Ground Meat Skewers
Two skewers of seasoned ground lamb or beef, typically grilled, often served with grilled tomatoes and onions.…
7 net10 total3 fibre65 protein55 fat750 kcal
Kebab e Tabeh
Pan-Fried Ground Meat Patties
Flavorful ground meat (typically beef or lamb) mixed with onions and spices, pan-fried into patties. Often ser…
7 net10 total3 fibre60 protein45 fat650 kcal
Keto Kabab Torki Plate
Doner/Shawarma Meat Plate (Keto-style)
Flavorful slices of seasoned, rotisserie-cooked lamb or chicken, common in Iranian fast-food eateries. This ke…
7 net10 total3 fibre60 protein45 fat680 kcal
Kookoo Gerdoo
Walnut & Herb Frittata
A unique Persian frittata made primarily with eggs, ground walnuts, and a blend of aromatic fresh herbs like c…
7 net12 total5 fibre28 protein48 fat550 kcal
Kookoo Morgh
Chicken and Herb Frittata
A savory Iranian frittata made with shredded chicken, fresh herbs, eggs, and onions, lightly spiced with turme…
7 net10 total3 fibre50 protein38 fat580 kcal
Mast-o-Moosir
Shallot Yogurt Dip
A creamy and tangy dip featuring thick, full-fat plain yogurt blended with finely chopped rehydrated dried sha…
7 net8 total1 fibre10 protein15 fat200 kcal
Omlet Gojeh
Tomato & Egg Scramble
A classic Iranian breakfast or light meal, consisting of scrambled eggs cooked with sautéed fresh tomatoes, of…
7 net10 total3 fibre30 protein40 fat500 kcal
Ordak ba Bademjan (Keto Braised Duck with Eggplant)
Braised Duck with Eggplant (Keto-Style)
Tender pieces of duck meat, slowly braised in a rich and savory sauce, often with tender chunks of eggplant. T…
7 net12 total5 fibre70 protein80 fat1000 kcal
Borani Esfenaj
Yogurt and Spinach Dip
A refreshing and healthy appetizer made by combining sautéed spinach with creamy full-fat plain yogurt, fresh …
8 net14 total6 fibre12 protein32 fat380 kcal
Ghalieh Mahi
Southern Iranian Fish and Herb Stew (Keto, No Rice)
A flavorful and tangy stew originating from Southern Iran, featuring tender fish (such as Kingfish or Snapper)…
8 net12 total4 fibre55 protein45 fat650 kcal
Goosht-e Gardan
Slow-Cooked Lamb Neck (without rice)
Succulent lamb neck, slow-cooked until fall-off-the-bone tender with simple aromatics like onion and turmeric.…
8 net10 total2 fibre65 protein100 fat1200 kcal
Kabab-e Gharch
Grilled Mushroom Skewers (Keto)
Fresh button mushrooms, marinated in a simple blend of olive oil, lemon juice, salt, and sometimes saffron, th…
8 net12 total4 fibre10 protein35 fat380 kcal
Keto Kufteh Tabrizi (No Rice/Legumes)
Tabriz-Style Meatballs (Keto Modified)
A regional specialty from Tabriz, these are large, savory meatballs made from ground lamb or beef, fresh herbs…
8 net12 total4 fibre60 protein65 fat800 kcal
Khoresh Rivas
Lamb and Rhubarb Herb Stew (Keto, No Rice)
A unique and tangy stew combining tender pieces of lamb or beef with fresh rhubarb stalks, and a fragrant blen…
8 net14 total6 fibre50 protein42 fat620 kcal
Khoresht-e Del o Gholveh
Heart and Kidney Stew (No Rice)
A rich and flavorful stew featuring tender pieces of lamb or beef heart and kidney, slow-cooked with onions, g…
8 net12 total4 fibre58 protein50 fat720 kcal
Khoresht-e Esfenaj
Spinach and Lamb/Beef Stew (Keto-style)
A hearty and flavorful Iranian stew featuring tender pieces of lamb or beef slow-cooked with fresh spinach, on…
8 net12 total4 fibre45 protein48 fat650 kcal
Questions people ask
What can I eat at an Iranian restaurant on keto?
Good orders that are keto as served include Maghz (1g net carbs), Dende Kabob (2g net carbs), Basturma (3g net carbs), Sabzi Khordan (3g net carbs), Jigar Kabob (4g net carbs) and Torshi Liteh (4g net carbs). Of the 171 Iranian dishes in this guide, 42 are keto as served.
Is Iranian food keto-friendly?
Keto Atlas rates Iranian food "Navigable" for keto. Iranian cuisine can be adapted to keto by focusing on grilled meats and select stews, but requires conscious avoidance of staple carb dishes.
What Iranian dishes should I avoid on keto?
The biggest carb traps are the ubiquitous rice dishes (chelo, polo), stews containing legumes or dried fruits, and all traditional breads and desserts. Dishes to skip include Bademjan Tarchin (25g), Khoresh Beh (24g), Khoresh Gheymeh (23g) and Khoresh Aloo Esfenaj (21g).
How do I order Iranian food keto-style?
Many dishes become keto with one small request. For Ghazal-ala Kabobi: say "For the Ghazal-ala Kabobi, please no rice or bread. Is there any sugary glaze or marinade on the fish?" For Khash: say "For Khash, please serve without bread. Confirm no potatoes or chickpeas are added."