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.
8 matching dishes
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
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
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
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