Iraqi keto guide
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262 dishes145 keto as served105 with a photo
Keto friendliness
Adapting Iraqi cuisine to keto requires constant vigilance against pervasive carb staples, making an authentic full meal challenging without significant modifications.
Top ingredients
Excellent options include grilled lamb, beef, chicken, and fish (like Masgouf), along with full-fat yogurt, olive oil, and non-starchy vegetables such as eggplant, okra, and tomatoes.
Danger zones
The biggest carb traps are ubiquitous rice (biryani, timman), bulgur (kibbeh, tabouleh), all forms of bread (khubz, pita), and hidden sugars in sauces or desserts.
Best for
This cuisine works best for strict keto dieters who are confident requesting modifications, comfortable focusing solely on grilled meats and select vegetables, and willing to forgo traditional starchy accompaniments.
52 matching dishes
Dujaj Bil Nareng (Keto Modified)
Iraqi Chicken with Bitter Orange Sauce
A distinctive Iraqi dish featuring chicken pieces slowly braised in a fragrant, tangy sauce made from bitter o…
7 net11 total4 fibre65 protein50 fat700 kcal
Kofta B'Tahini (Keto Modified)
Lamb/Beef Kofta in Tahini Sauce (Keto)
Tender spiced lamb or beef kofta patties baked in a rich, tangy tahini sauce with hints of lemon and garlic. T…
7 net12 total5 fibre70 protein70 fat900 kcal
Labaniya (Keto Modified)
Iraqi Lamb and Yogurt Stew
A rich and tangy stew of tender lamb pieces slow-cooked in a savory yogurt-based sauce, traditionally seasoned…
8 net10 total2 fibre60 protein65 fat800 kcal
Margat Krafs (Keto Modified)
Celery Stew with Lamb/Beef (Keto)
A fragrant and tangy stew combining tender lamb or beef pieces with celery stalks, onions, garlic, and a hint …
9 net15 total6 fibre60 protein60 fat780 kcal
Salata
Iraqi Salad
A refreshing and common side salad in Iraqi cuisine, typically made with finely diced cucumbers, tomatoes, and…
10 net15 total5 fibre3 protein30 fat300 kcal
Samak Bil Forn
Baked Fish with Keto Vegetables
A whole or filleted fish (such as sea bream or bass) baked until flaky, seasoned with lemon, garlic, olive oil…
10 net15 total5 fibre55 protein55 fat720 kcal
Keto Dolma
Stuffed Vegetables with Lamb and Cauliflower Rice
A keto version of traditional Iraqi stuffed vegetables. Minced lamb or beef mixed with cauliflower rice and he…
11 net18 total7 fibre40 protein55 fat700 kcal
Shorbat Khodar Bil Lahm
Mixed Vegetable and Lamb Soup (Keto)
A warm and comforting soup featuring tender lamb pieces simmered with a selection of low-carb vegetables like …
11 net18 total7 fibre40 protein38 fat550 kcal
Bamia Maqliya (Fried Okra with Lamb/Beef)
Pan-Fried Okra with Lamb/Beef (Keto Version)
A savory dish featuring tender okra pods pan-fried or sautéed with generous chunks of lamb or beef. It's seaso…
12 net18 total6 fibre50 protein55 fat750 kcal
Karnabeet Maqli Ma' Laham (Fried Cauliflower with Lamb/Beef)
Pan-Fried Cauliflower with Lamb/Beef (Keto Version)
Golden-fried cauliflower florets combined with sautéed lamb or beef, garlic, and Middle Eastern spices. This h…
12 net20 total8 fibre60 protein60 fat800 kcal
Tepsi Baytinijan
Iraqi Eggplant and Meat Casserole
A hearty Iraqi casserole featuring layers of pan-fried eggplant, minced lamb or beef cooked in a savory tomato…
12 net20 total8 fibre45 protein65 fat850 kcal
Kaliya Dajaj
Sautéed Chicken with Tomatoes and Vegetables
A flavorful Iraqi sautéed chicken dish, featuring tender chicken pieces cooked with a medley of fresh vegetabl…
13 net18 total5 fibre55 protein60 fat800 kcal
Keto Biryani (with Cauliflower Rice)
Iraqi Spiced Lamb/Chicken with Cauliflower Rice
A keto-adapted version of the classic Iraqi Biryani, featuring fragrant, richly spiced lamb or chicken and mix…
13 net22 total9 fibre45 protein60 fat780 kcal
Keto Koosa Mahshi
Keto Stuffed Zucchini (with Cauliflower Rice)
Whole zucchinis cored and stuffed with a flavorful mixture of ground meat, herbs, and riced cauliflower, then …
13 net22 total9 fibre45 protein45 fat650 kcal
Keto Maqluba (Cauliflower Rice & Eggplant Layered Dish)
Upside-Down Cauliflower Rice and Eggplant with Lamb/Chicken
A majestic 'upside-down' dish, re-imagined for keto. Layers of pan-fried eggplant slices, tender lamb or chick…
13 net25 total12 fibre60 protein110 fat1315 kcal
Kofta Bil Sayniyah (Keto Baked Lamb/Beef Kofta with Vegetables)
Keto Baked Lamb/Beef Kofta Tray with Onions and Tomatoes
Spiced ground lamb or beef kofta, shaped into patties or a solid layer, baked in a tray alongside sliced onion…
13 net16 total3 fibre60 protein85 fat1100 kcal
Margat Sabanekh
Spinach & Lamb/Beef Stew
A flavorful and hearty stew made with fresh spinach, tender pieces of lamb or beef, cooked with onions, garlic…
13 net20 total7 fibre55 protein40 fat680 kcal
Margat Ardi Shoki (Keto Modified)
Artichoke Stew with Lamb/Beef (Keto)
A flavorful and hearty stew featuring tender lamb or beef chunks slow-cooked with artichoke hearts, onions, ga…
14 net22 total8 fibre65 protein65 fat820 kcal
Margat Kusa (Zucchini Stew with Lamb/Beef, no rice)
Zucchini and Lamb/Beef Stew (Keto Version)
A hearty Iraqi stew featuring tender zucchini and slow-cooked lamb or beef chunks, simmered in a rich, savory …
14 net20 total6 fibre60 protein60 fat800 kcal
Keto Badinjan Mahshi
Keto Stuffed Eggplant (with Cauliflower Rice)
Small eggplants hollowed out and filled with a savory blend of seasoned ground meat, herbs, and riced cauliflo…
15 net25 total10 fibre48 protein50 fat700 kcal
Tepsi Kusa Bil Laham
Baked Zucchini and Ground Meat Casserole
A comforting baked dish featuring layers of sliced zucchini and spiced ground lamb or beef, often with a simpl…
15 net24 total9 fibre60 protein85 fat1140 kcal
KAsoon
Baydh bil Basal
Eggs with Sautéed Onions
A simple and comforting Iraqi breakfast dish featuring eggs scrambled or fried with richly caramelized onions.…
7 net9 total2 fibre28 protein45 fat550 kcal
KAsoon
Fasoolia Khadra bil Laban wal Laham
Green Beans and Minced Lamb in Yogurt Sauce
A unique Iraqi stew featuring fresh green beans and seasoned minced lamb or beef, cooked in a delicate, tangy …
7 net11 total4 fibre40 protein42 fat580 kcal
KAsoon
Kusa bil Laban wal Laham
Zucchini and Minced Lamb in Yogurt Sauce
A creamy and tangy Iraqi stew featuring tender zucchini and savory minced lamb or beef, gently simmered in a r…
7 net10 total3 fibre40 protein48 fat620 kcal
KAsoon
Dukhos Dajaj Matbukh
Slow-Cooked Chicken and Vegetable Stew
A comforting, slow-cooked chicken stew featuring tender chicken pieces simmered in a rich, aromatic broth with…
8 net12 total4 fibre48 protein38 fat580 kcal
KAsoon
Makali Khodar (بدون بطاطا)
Mixed Fried Vegetables Platter (Keto, no potatoes)
A flavorful platter of assorted low-carb vegetables, such as tender eggplant, zucchini, colorful bell peppers,…
8 net15 total7 fibre5 protein38 fat400 kcal
KAsoon
Margat Bamia bil Laban wal Laham
Okra and Lamb Stew in Yogurt Sauce
A less common but authentic Iraqi stew, this version features tender okra and lamb pieces slow-cooked in a ric…
8 net13 total5 fibre45 protein50 fat650 kcal
KAsoon
Keto Fatteh without Bread (Lamb/Chicken with Yogurt Sauce)
A deconstructed Fatteh dish, replacing traditional fried bread with tender, spiced lamb or chicken. This is to…
9 net12 total3 fibre50 protein55 fat720 kcal
KAsoon
Keto Ardis Shoki Mahshi (محشي باللحم)
Keto Stuffed Artichoke Hearts with Spiced Meat
A delightful keto-friendly version of stuffed artichoke hearts, where the tender hearts are filled with a savo…
10 net18 total8 fibre45 protein50 fat680 kcal
KAsoon
Keto Kosa Ajja (بدون طحين)
Keto Zucchini and Herb Fritters (Flourless)
A keto-modified version of the popular Iraqi zucchini fritters, made by grating zucchini and mixing with eggs,…
10 net15 total5 fibre20 protein48 fat550 kcal
KAsoon
Keto Safra Laham (بدون حمص)
Keto Yellow Lamb Stew (No Chickpeas)
A hearty Iraqi lamb stew known for its vibrant yellow color from turmeric. This keto version features tender l…
10 net14 total4 fibre60 protein70 fat890 kcal
KAsoon
Baydh bil Basal wal Felfel
Eggs with Onion and Bell Peppers
A simple and popular Iraqi breakfast or light meal. Eggs are scrambled or fried together with sautéed onions a…
11 net15 total4 fibre25 protein45 fat580 kcal
KAsoon
Hamsa Loobia Khadra bil Laham (حمسة لوبيا خضرا باللحم)
Sautéed Green Beans with Lamb/Beef (Keto Modified)
Tender green beans sautéed with generous chunks of lamb or beef, onions, garlic, and savory Iraqi spices. This…
11 net18 total7 fibre40 protein45 fat600 kcal
KAsoon
Keto Margat Rumman
Pomegranate Meatball Stew
A unique and flavorful Iraqi stew where meatballs are cooked in a rich, tangy sauce made with pomegranate mola…
11 net15 total4 fibre48 protein42 fat600 kcal
KAsoon
Baytinijan Mfarrak bil Laham wal Tamata
Smashed Eggplant with Ground Meat and Tomatoes
A rustic and hearty sautéed dish featuring tender, pan-fried eggplant that is gently 'smashed' and combined wi…
12 net20 total8 fibre50 protein50 fat700 kcal
KAsoon
Dajaj Bil Zaitoon
Chicken with Olives
Tender chicken pieces (often thighs and drumsticks) slow-cooked or braised with a medley of green and black ol…
12 net18 total6 fibre55 protein50 fat720 kcal
KAsoon
Hamsa Laham Ma' Felfel
Sautéed Lamb with Bell Peppers
A vibrant and quick sauté featuring tender chunks of lamb or ground lamb cooked with colorful bell peppers (re…
12 net18 total6 fibre50 protein45 fat650 kcal
KAsoon
Keto Chighirtma Dajaj (Chicken and Zucchini Stew)
Keto Kurdish Chicken and Zucchini Stew
A comforting and hearty stew from Kurdish cuisine, popular in northern Iraq. Traditionally, Chighirtma include…
12 net16 total4 fibre45 protein48 fat650 kcal
KAsoon
Keto Filfil Mahshi (لحم وفلفل محشي بالقرنبيط)
Keto Stuffed Bell Peppers with Ground Meat and Cauliflower Rice
Bell peppers stuffed with a savory mixture of seasoned ground lamb or beef, herbs, spices, and cauliflower ric…
12 net20 total8 fibre45 protein55 fat700 kcal
KAsoon
Keto Malfouf Mahshi
Stuffed Cabbage with Spiced Meat (Keto Modified)
Tender cabbage leaves traditionally stuffed with a mixture of spiced ground lamb or beef, herbs, and often ric…
12 net20 total8 fibre60 protein60 fat850 kcal
KAsoon
Keto Margat Batenjan bil Laham (Eggplant and Meat Stew, no rice)
Eggplant and Lamb/Beef Stew
A hearty Iraqi stew featuring tender cubes of lamb or beef slow-cooked with chunks of eggplant, fresh tomatoes…
12 net18 total6 fibre50 protein50 fat700 kcal
KAsoon
Keto Sabanekh bil Laham (Spinach and Lamb Stew, No Rice)
Keto Spinach and Lamb Stew
A hearty and nutritious stew featuring tender pieces of lamb and fresh spinach, cooked with sautéed onions, ga…
12 net20 total8 fibre55 protein50 fat700 kcal
KAsoon
Kibdat Dajaj bil Dibs Rumman wal Joz wal Thoom
Chicken Liver with Pomegranate Molasses, Garlic, and Walnuts
Succulent pan-fried chicken livers, richly flavored with tangy pomegranate molasses, crunchy walnuts, and savo…
12 net15 total3 fibre50 protein45 fat700 kcal
KAsoon
Margat Dajaj bil Karnabeet wal Bandora (Keto Modified)
Chicken Stew with Cauliflower and Tomatoes (Keto Modified)
A comforting and hearty chicken stew featuring tender chicken pieces simmered in a rich, savory tomato-based s…
12 net18 total6 fibre55 protein45 fat650 kcal
KAsoon
Margat Shalgham
Turnip Stew with Lamb/Beef
A comforting Iraqi stew featuring tender lamb or beef cubes cooked with turnips, tomatoes, and a blend of savo…
12 net18 total6 fibre45 protein50 fat650 kcal
KAsoon
Samak bi Tahini w Baqdounis
Baked Fish with Tahini and Parsley
A whole baked fish or generous fish fillets covered in a rich and creamy tahini sauce, brightened with fresh l…
12 net18 total6 fibre55 protein50 fat720 kcal
KAsoon
Dajaj Ma' Qarnabeet bil Forn
Baked Chicken with Cauliflower
Tender chicken pieces (often bone-in, skin-on) baked together with florets of cauliflower, seasoned generously…
13 net20 total7 fibre65 protein55 fat800 kcal
KAsoon
Kusa bil Laham wal Bandora
Zucchini with Meat and Tomatoes
A flavorful sauté or light stew of diced zucchini and ground lamb or beef cooked with fresh tomatoes, onions, …
13 net18 total5 fibre40 protein45 fat600 kcal
KAsoon
Margat Feter bil Laham
Mushroom and Meat Stew (no rice)
A hearty Iraqi stew featuring tender pieces of lamb or beef simmered with fresh mushrooms in a savory, spiced …
13 net18 total5 fibre45 protein35 fat550 kcal
KAsoon
Shakshuka
Eggs Poached in Spicy Tomato and Pepper Sauce
A popular dish of eggs gently poached in a flavorful, spiced tomato and bell pepper sauce. It's often served f…
13 net18 total5 fibre22 protein38 fat480 kcal
KAsoon
Araq Asabi bil Tamata
Stewed Tendon with Tomato (no rice)
Slow-cooked lamb or beef tendons simmered in a rich, savory tomato sauce with traditional Iraqi spices. This d…
14 net18 total4 fibre40 protein38 fat580 kcal
KAsoon
Basal Maqli bil Laham
Fried Onions with Meat
A rustic Iraqi dish where sliced onions are slowly caramelized until sweet and tender, then pan-fried with sea…
15 net20 total5 fibre40 protein48 fat650 kcal