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.
30 matching dishes
Turshi
Iraqi Pickled Vegetables
A vibrant assortment of various pickled vegetables, such as cucumbers, cauliflower, and bell peppers, brined i…
6 net10 total4 fibre1 protein3 fat80 kcal
Achar
Iraqi Mango Pickle
A spicy and tangy Iraqi pickle, primarily made from unripe mangoes, often with chili, mustard seeds, and fenug…
8 net10 total2 fibre1 protein12 fat150 kcal
Jajeek
Cucumber and Yogurt Dip
A refreshing and cooling cold dip made with thick, strained full-fat yogurt (laban), finely diced cucumbers, c…
8 net10 total2 fibre15 protein30 fat350 kcal
Khodar Mashwi (Grilled Mixed Vegetables)
Grilled Mixed Vegetables Platter
A vibrant and flavorful platter of seasonal low-carb vegetables, such as zucchini, eggplant, bell peppers, and…
8 net15 total7 fibre5 protein28 fat300 kcal
Kusa Bi Zit
Zucchini with Olive Oil and Garlic
Fresh zucchini sautéed or steamed, then tossed with generous olive oil, fresh garlic, lemon juice, and herbs l…
10 net15 total5 fibre8 protein38 fat420 kcal
Qarnabeet Bi Zit
Cauliflower with Olive Oil and Garlic
Blanched or lightly roasted cauliflower florets, drizzled generously with olive oil, fresh garlic, lemon juice…
11 net18 total7 fibre10 protein40 fat480 kcal
Keto Tabbouleh (with Cauliflower Rice)
Keto Cauliflower Rice Tabbouleh
A fresh and vibrant interpretation of the classic Middle Eastern salad. Finely chopped parsley, mint, tomatoes…
14 net23 total9 fibre2 protein50 fat570 kcal
KAsoon
Zaytoon ma' Jubna
Marinated Olives and Feta Cheese Plate
A simple and refreshing appetizer or side dish. A selection of brined olives (such as Kalamata or green olives…
3 net5 total2 fibre15 protein38 fat400 kcal
KAsoon
Kama Maqli
Fried Desert Truffles with Butter and Garlic
A delicacy when in season, Iraqi desert truffles (Kama) are simply pan-fried in butter or olive oil with ample…
4 net9 total5 fibre5 protein42 fat420 kcal
KAsoon
Salatat Baqdounis
Fresh Parsley Salad with Lemon and Olive Oil
A simple, refreshing salad made predominantly with finely chopped fresh parsley, dressed with lemon juice and …
4 net6 total2 fibre3 protein25 fat250 kcal
KAsoon
Zalata Jarjeer
Fresh Rocket/Arugula Salad
A vibrant and peppery salad made primarily from fresh rocket (arugula) leaves. Dressed simply with lemon juice…
4 net5 total1 fibre2 protein22 fat220 kcal
KAsoon
Salatat Malfouf
Cabbage Salad with Lemon and Olive Oil
A refreshing and naturally keto-friendly Iraqi salad made primarily with finely shredded white cabbage, fresh …
5 net9 total4 fibre3 protein28 fat280 kcal
KAsoon
Silq Matbukh
Cooked Swiss Chard with Garlic and Lemon
A traditional, healthy, and naturally low-carb Iraqi side dish featuring fresh Swiss chard leaves, simmered un…
5 net8 total3 fibre3 protein20 fat220 kcal
KAsoon
Feter bil Laban
Mushrooms in Garlic Yogurt Sauce
A light and refreshing side dish composed of sautéed mushrooms served in a creamy, tangy yogurt and garlic sau…
6 net8 total2 fibre15 protein25 fat300 kcal
KAsoon
Hamsa Feter (Simple)
Sautéed Mushrooms with Garlic and Herbs
A simple and quick sauté of fresh mushrooms with garlic and fresh herbs like parsley or cilantro, cooked in ol…
6 net9 total3 fibre8 protein30 fat350 kcal
KAsoon
Qarnabeet bi Thoom wa Zit
Sautéed Cauliflower with Garlic and Lemon
A simple yet profoundly flavorful Iraqi side dish where cauliflower florets are lightly sautéed or roasted unt…
6 net10 total4 fibre4 protein24 fat250 kcal
KAsoon
Zalata Hader
Fresh Herb Salad with Cucumber and Tomato
A refreshing Iraqi salad featuring a vibrant mix of fresh herbs (parsley, cilantro, mint), diced cucumbers, an…
6 net10 total4 fibre4 protein18 fat200 kcal
KAsoon
Baytinijan Mashwi bil Thoom Wal Laymoon (باذنجان مشوي بالثوم والليمون)
Grilled Eggplant with Garlic and Lemon
Slices of eggplant grilled until tender and smoky, then simply dressed with extra virgin olive oil, fresh lemo…
7 net15 total8 fibre4 protein20 fat250 kcal
KAsoon
Hamsa Krafs
Celery Scramble/Sauté
A vibrant and fresh sautéed dish of sliced celery stalks cooked with onions, garlic, and sometimes a small amo…
7 net12 total5 fibre4 protein28 fat320 kcal
KAsoon
Salatat Bamia wa Tamata
Okra and Tomato Salad
A refreshing Iraqi salad featuring tender, cooked okra pods and fresh diced tomatoes, typically dressed with o…
7 net12 total5 fibre4 protein20 fat250 kcal
KAsoon
Koosa Maqli bil Thoom wal Na'na'
Fried Zucchini with Garlic and Mint
Thinly sliced zucchini rounds lightly pan-fried until tender and golden brown, then tossed with aromatic fresh…
8 net12 total4 fibre4 protein30 fat350 kcal
KAsoon
Qarnabeet bil Tahini bil Forn
Baked Cauliflower with Tahini Sauce
Florets of cauliflower are roasted until tender and slightly caramelized, then drizzled generously with a rich…
8 net15 total7 fibre12 protein38 fat420 kcal
KAsoon
Hamsa Batenjan
Vegetarian Eggplant Scramble/Sauté
A popular vegetarian sautéed dish of pan-fried or baked eggplant cubes, cooked with onions, garlic, and fresh …
9 net16 total7 fibre6 protein35 fat390 kcal
KAsoon
Zalata Betinjan
Chunky Grilled Eggplant Salad
A refreshing salad made with grilled or pan-fried eggplant pieces, diced fresh tomatoes, bell peppers, onions,…
9 net15 total6 fibre5 protein30 fat350 kcal
KAsoon
Hamsa Loobia Khadra
Vegetarian Green Bean Scramble/Sauté
A simple yet delicious sautéed dish of fresh green beans cooked with garlic, onions, and often diced fresh tom…
10 net18 total8 fibre7 protein30 fat380 kcal
KAsoon
Salatat Fellah
Iraqi Farmer's Salad
A refreshing Iraqi salad featuring a vibrant mix of finely diced cucumbers, tomatoes, green bell peppers, red …
10 net15 total5 fibre5 protein30 fat350 kcal
KAsoon
Arnabeet Maqli bil Zit
Fried Cauliflower Florets in Olive Oil
Crisp and tender cauliflower florets, lightly fried until golden brown, then often seasoned with a sprinkle of…
12 net18 total6 fibre9 protein40 fat450 kcal
KAsoon
Zalata Felfel Mashwi bil Thoom wal Joz
Grilled Bell Pepper Salad with Garlic and Walnuts
A vibrant and flavorful Iraqi salad made with smoky grilled bell peppers (often a mix of red and green), peele…
12 net18 total6 fibre6 protein30 fat350 kcal
KAsoon
Makhlalat Shalgham w Shamandar
Pickled Turnips and Beets
A popular Iraqi side dish of vibrantly colored pickles, made from crisp turnips and deep red beets, brined in …
13 net18 total5 fibre2 protein0 fat120 kcal
KAsoon
Kura' bil Tahini (Keto Modified)
Roasted Squash/Pumpkin with Tahini Sauce (Keto Modified)
Roasted chunks of yellow squash or pumpkin, drizzled with a tangy, creamy tahini sauce. For keto, portions of …
14 net20 total6 fibre12 protein40 fat480 kcal