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.
130 matching dishes · page 1 of 3
Araq
Grilled Lamb Ribs
Succulent lamb ribs, often simply marinated with salt, pepper, and sometimes lemon juice, then expertly grille…
4 net5 total1 fibre90 protein85 fat1100 kcal
Rosto
Iraqi Style Roast Beef/Lamb (without gravy or potatoes)
A classic Iraqi roast, typically beef or lamb, slow-roasted until tender and flavorful, often seasoned simply …
4 net5 total1 fibre60 protein60 fat800 kcal
Samak Maqli
Pan-Fried Fish (unbreaded, with keto sides)
Fresh white fish fillets, seasoned with Iraqi spices and pan-fried to a golden crisp. Modified by ensuring no …
4 net5 total1 fibre60 protein50 fat700 kcal
Shorbat Laham (Clear Lamb Soup)
Clear Lamb Soup
A comforting and nourishing broth-based soup featuring tender chunks of slow-cooked lamb, lightly spiced with …
4 net5 total1 fibre70 protein35 fat600 kcal
Dajaj Mashwi
Iraqi Roasted Chicken with Keto Sides
A whole roasted chicken, marinated with Middle Eastern spices and herbs, cooked until golden brown and tender.…
5 net7 total2 fibre90 protein60 fat950 kcal
Riyash
Grilled Lamb Chops with Keto Sides
Succulent grilled lamb chops, marinated with traditional Iraqi spices and cooked to perfection. Served with a …
5 net8 total3 fibre70 protein65 fat900 kcal
Shish Tawook
Grilled Chicken Skewers
Tender cubes of chicken breast or thigh marinated in yogurt, lemon juice, garlic, and Middle Eastern spices, t…
5 net7 total2 fibre60 protein40 fat650 kcal
Araq O Rouq
Slow-Cooked Lamb Stew (without rice)
A traditional Iraqi slow-cooked lamb stew, featuring tender chunks of lamb (often bone-in), rich in fat and co…
6 net8 total2 fibre60 protein75 fat900 kcal
Keto Arayes (Grilled Meat Patties)
Grilled Lamb & Beef Patties, Arayes-Style
Spiced ground lamb and beef patties, grilled to perfection, reflecting the rich flavor profile of traditional …
6 net8 total2 fibre65 protein55 fat750 kcal
Keto Kubba Shifta
Keto Iraqi Meatballs (Pan-Fried)
Flattened, seasoned ground beef and lamb meatballs, traditionally pan-fried or baked. Modified to be keto by u…
6 net8 total2 fibre65 protein60 fat800 kcal
Keto Makhroota (Stewed Lamb Intestines)
Stewed Lamb Intestines
Carefully cleaned lamb intestines, slow-stewed until exceptionally tender in a rich, savory broth, typically f…
6 net8 total2 fibre60 protein50 fat700 kcal
Quzi
Slow-Cooked Lamb
A celebratory dish featuring a large cut of lamb (often a shoulder or leg), slow-cooked until exceptionally te…
6 net8 total2 fibre100 protein90 fat1200 kcal
Baba Ghanoush
Roasted Eggplant Dip (without bread)
A creamy and smoky dip made from fire-roasted eggplant, blended with tahini (sesame paste), fresh lemon juice,…
7 net15 total8 fibre8 protein40 fat450 kcal
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
Katif Ghanam Matbukh (Keto Modified)
Slow-Cooked Lamb Shoulder (Keto)
A large portion of succulent lamb shoulder, slow-cooked until incredibly tender and falling off the bone, seas…
7 net12 total5 fibre80 protein85 fat1000 kcal
Keto Lahm bil Agin (Spiced Meat Bake)
Spiced Lamb & Beef Bake (Lahm bil Agin Style)
A savory baked dish featuring a rich mixture of spiced ground lamb and beef, diced tomatoes, and onions, prepa…
7 net10 total3 fibre70 protein60 fat800 kcal
Kibda
Fried Lamb Liver with Onions (No Bread)
Deliciously pan-fried lamb liver, typically sautéed with onions, bell peppers, and a blend of savory Iraqi spi…
7 net10 total3 fibre50 protein55 fat720 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
Makhlama
Iraqi Scrambled Eggs with Minced Meat
A popular and hearty Iraqi breakfast dish consisting of scrambled eggs cooked with seasoned minced lamb or bee…
7 net10 total3 fibre60 protein55 fat750 kcal
Shorbat Dajaj
Iraqi Chicken Soup (Keto-Style, No Carbs)
A comforting and flavorful Iraqi chicken broth-based soup, prepared with tender shredded chicken and low-carb …
7 net10 total3 fibre40 protein40 fat550 kcal
Shorbat Feter
Creamy Mushroom Soup
A rich and savory Iraqi-style mushroom soup, prepared with fresh mushrooms, a generous amount of cream, and a …
7 net10 total3 fibre10 protein50 fat550 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
Deconstructed Shawarma Plate (Lamb or Chicken)
Deconstructed Shawarma Plate (Lamb or Chicken) with Keto Sides
Thinly sliced, marinated and slow-roasted lamb or chicken shawarma, served without bread. Accompanied by fresh…
8 net12 total4 fibre75 protein58 fat850 kcal
Iraqi Tikka
Grilled Lamb Chunks
Tender chunks of marinated lamb (or sometimes beef), skewered and grilled until juicy and flavorful. The marin…
8 net10 total2 fibre75 protein65 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
Masgouf
Grilled Carp
A traditional Iraqi dish of slow-grilled carp, often seasoned with salt, lemon, and sometimes tamarind or othe…
8 net10 total2 fibre80 protein75 fat1000 kcal
Shorbat Kusa
Creamy Zucchini Soup
A soothing and creamy soup made with fresh zucchini, typically blended smooth with a rich broth and heavy crea…
8 net12 total4 fibre8 protein45 fat480 kcal
Iraqi Kabab
Grilled Minced Lamb & Beef Skewers
Skewers of finely minced lamb and beef, seasoned with grated onions and traditional Iraqi spices, then grilled…
9 net12 total3 fibre70 protein60 fat850 kcal
Lahm Bil Forn
Iraqi Baked Lamb with Vegetables
Succulent chunks of lamb, slow-baked until wonderfully tender, often prepared with onions, tomatoes, and bell …
9 net15 total6 fibre55 protein70 fat880 kcal
Lisan Ma' Lahm (Keto Modified)
Braised Beef Tongue with Keto Vegetables
Tender beef tongue, slow-braised to perfection in a savory, spiced broth, typically served with a selection of…
9 net15 total6 fibre70 protein75 fat920 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
Sujuk Maqli
Pan-fried Iraqi Sausage
Iraqi Sujuk, a spicy, often garlic-infused sausage, pan-fried to perfection. Served as is, without bread or ri…
9 net10 total1 fibre35 protein55 fat650 kcal
Kishkash (Lamb Meatballs in Tomato Sauce)
Iraqi Lamb Meatballs in Tomato Sauce
Flavorful Iraqi lamb meatballs, seasoned with aromatic spices and simmered in a rich, tangy tomato sauce until…
10 net15 total5 fibre50 protein58 fat750 kcal
Ma'alooof
Yogurt-Braised Lamb (Served without Rice)
A savory Iraqi dish featuring tender lamb pieces slowly braised in a creamy, tangy full-fat yogurt sauce, seas…
10 net12 total2 fibre65 protein80 fat1000 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
Samak Harra
Baked Spicy Fish with Tomato & Walnut Sauce (No Rice)
A whole baked fish (often sea bass or similar white fish) coated in a rich, spicy tomato-based sauce, traditio…
10 net14 total4 fibre70 protein60 fat880 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
Kilawi bil Tamata
Lamb Kidneys with Tomato Sauce
A robust Iraqi offal dish featuring lamb kidneys sautéed and then simmered in a savory tomato-based sauce with…
11 net15 total4 fibre45 protein50 fat700 kcal
Mulukhiyah
Jute Mallow Stew with Chicken (without rice)
A distinctive and flavorful stew made from finely chopped jute mallow leaves (mulukhiyah), slow-cooked with te…
11 net18 total7 fibre50 protein48 fat680 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
Qeema
Iraqi Spiced Minced Lamb/Beef Stew (No Rice)
A rich and deeply flavored minced lamb or beef stew, slow-cooked in a spiced tomato base, often with dried bla…
11 net18 total7 fibre60 protein60 fat820 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
Fasoolia Bil Lahm
Green Bean and Lamb Stew (without rice)
A hearty Iraqi stew featuring tender lamb chunks slow-cooked with fresh green beans in a rich tomato-based sau…
12 net20 total8 fibre55 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
Keto Sheesh Barak (Meatballs in Yogurt Sauce)
Keto Meatballs in Minted Garlic Yogurt Sauce
A keto-modified version of the beloved Iraqi dish, featuring savory, carb-binder-free lamb or beef meatballs s…
12 net15 total3 fibre60 protein55 fat780 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
Kaliya Baytinijan Bil Laham
Sautéed Eggplant with Lamb/Beef
A delicious and substantial dish made from cubed eggplant pan-fried until golden, then sautéed with tender pie…
14 net19 total5 fibre50 protein107 fat1225 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
Kibdat Dajaj bil Dibs Rumman
Chicken Liver with Pomegranate Molasses
A vibrant Iraqi dish of sautéed chicken liver, often cooked with onions and flavored with a touch of tart pome…
14 net18 total4 fibre45 protein55 fat750 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