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.
9 matching dishes
Keto Layered Eggplant with Meat and Tahini Yogurt
Layers of pan-fried or baked eggplant slices, richly seasoned ground lamb or beef, and a creamy, tangy sauce m…
16 net25 total9 fibre50 protein75 fat950 kcal
Sheykh al-Mahshi (Keto Stuffed Zucchini/Eggplant with Yogurt Sauce)
Keto Stuffed Zucchini/Eggplant with Lamb in Yogurt Sauce
Hollowed zucchini or eggplant, traditionally stuffed with a savory, spiced ground lamb or beef mixture (modifi…
16 net22 total6 fibre60 protein70 fat980 kcal
Margat Bamia
Okra & Lamb/Beef Stew
A savory and tangy stew featuring tender okra and chunks of lamb or beef, simmered in a rich tomato-based sauc…
17 net25 total8 fibre50 protein45 fat700 kcal
KAsoon
Sak Ghanam bil Bandora wal Thoom
Lamb Shank with Tomato and Garlic Sauce
A succulent lamb shank, slow-cooked until incredibly tender and falling off the bone, served in a rich and aro…
16 net22 total6 fibre75 protein65 fat950 kcal
KAsoon
Bamia bil Laham bil Forn
Baked Okra with Lamb
A comforting Iraqi baked dish featuring tender okra pods and succulent pieces of lamb, slow-cooked in a vibran…
17 net25 total8 fibre60 protein55 fat820 kcal
KAsoon
Keto Shimint bil Laham (Beet and Meat Stew with Cauliflower Rice)
Beet and Lamb/Beef Stew with Cauliflower 'Rice'
A unique and flavorful Iraqi stew made with tender lamb or beef pieces, fresh beets, and often tomato paste, c…
17 net25 total8 fibre50 protein50 fat720 kcal
KAsoon
Dajaj bil Joz wal Dibs Rumman (Keto Modified)
Chicken with Walnuts and Pomegranate Molasses (Keto Modified)
Chicken pieces (often thighs or breasts) cooked in a rich, savory, and slightly tangy sauce made with crushed …
18 net22 total4 fibre70 protein80 fat1050 kcal
KAsoon
Kibdat Ghanam bil Dibs Rumman wal Joz
Lamb Liver with Pomegranate Molasses and Walnuts
Sautéed lamb liver, cooked until tender, then tossed in a tangy-sweet sauce made from pomegranate molasses and…
21 net25 total4 fibre55 protein45 fat700 kcal
KAsoon
Laham bel Karraz (Keto Modified)
Lamb Stew with Sour Cherries (Keto Modified)
A unique and flavorful stew featuring tender lamb pieces cooked in a rich, tangy sauce made from sour cherries…
25 net30 total5 fibre55 protein60 fat780 kcal