Maltese keto guide
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176 dishes77 keto as served112 with a photo
Keto friendliness
Maltese cuisine requires significant adaptation and careful menu choices to remain keto-compliant due to its reliance on starches.
Top ingredients
Excellent traditional keto ingredients include fresh fish, rabbit, local cheeses (ġbejniet), olives, and olive oil.
Danger zones
Beware of potatoes and bread found in almost all stews, soups (like Aljotta), side dishes, and the ubiquitous pastizzi or hobż biż-żejt.
Best for
This cuisine works best for flexible keto dieters comfortable with modifying orders and focusing on simple grilled or pan-fried proteins and plain vegetables.
71 matching dishes · page 1 of 2
Tqabbiċ
Pork Crackling / Pork Rinds (Maltese Style)
Crispy, savory pieces of fried pork skin, often seasoned simply with salt. A traditional Maltese snack or side…
0 net0 total0 fibre55 protein45 fat600 kcal
Bottarga bl-Oljoli
Bottarga with Olive Oil (Maltese Style)
Thinly sliced, cured fish roe (bottarga) drizzled simply with high-quality extra virgin olive oil. A tradition…
1 net1 total0 fibre25 protein25 fat300 kcal
Maries Moqlija (mingħajr Panura)
Fried Whitebait (without Flour Coating)
Tiny whole whitebait fish, pan-fried to crispy perfection in olive oil, seasoned with salt, pepper, and someti…
1 net1 total0 fibre50 protein35 fat500 kcal
Żokra tal-Majjal Inkaljata
Roasted Pork Belly (Maltese Style)
Slow-roasted pork belly, prized for its crispy skin and tender, succulent meat layers. A naturally keto-friend…
1 net1 total0 fibre45 protein80 fat900 kcal
Bajd Mimli
Stuffed Eggs
Hard-boiled eggs halved and filled with a creamy mixture of their yolks, mayonnaise, mustard, and seasonings. …
2 net2 total0 fibre15 protein25 fat300 kcal
Bezzun Mixwi
Grilled Sea Bream
A whole sea bream, seasoned simply with olive oil, lemon, garlic, and fresh herbs, then grilled to perfection.…
2 net3 total1 fibre70 protein35 fat600 kcal
Granċi Mgħollija bil-Butir tat-Tewm
Boiled Crabs with Garlic Butter
Freshly boiled crabs, served simply with a rich dipping sauce of melted butter infused with garlic and herbs.…
2 net2 total0 fibre40 protein35 fat480 kcal
Mulett Mixwi
Grilled Mullet
A whole fresh mullet, grilled to perfection with a simple seasoning of olive oil, lemon, garlic, and fresh her…
2 net2 total0 fibre45 protein28 fat450 kcal
Widna
Slow-Cooked Pork Ear with Garlic and Herbs
A traditional Maltese dish featuring slow-cooked pork ear, tender and gelatinous, often prepared with garlic, …
2 net3 total1 fibre40 protein48 fat600 kcal
Gambli bil-Tewm
Garlic Prawns
Succulent prawns sautéed in generous amounts of olive oil, butter, fresh garlic, and a hint of chili, often wi…
3 net4 total1 fibre30 protein35 fat450 kcal
Ġbejniet Moqlija
Pan-Fried Gozo Cheeselets
Traditional Maltese fresh sheep's or goat's milk cheeselets (ġbejniet), pan-fried until golden and slightly cr…
3 net3 total0 fibre25 protein35 fat450 kcal
Sardin Mixwi/Moqli
Grilled/Fried Sardines
Fresh local sardines, simply grilled or pan-fried with olive oil, garlic, and herbs until crispy and flavorful…
3 net4 total1 fibre48 protein42 fat570 kcal
Spinaċi bit-Tewm
Spinach with Garlic
Fresh spinach leaves quickly sautéed in olive oil with generous amounts of minced garlic. A simple and classic…
3 net6 total3 fibre4 protein18 fat200 kcal
Awwista Moħmija bil-Butir u Tewm
Baked Lobster with Butter and Garlic
Fresh lobster baked to perfection, infused with rich garlic butter, herbs, and a squeeze of fresh lemon. A lux…
4 net5 total1 fibre48 protein45 fat620 kcal
Bebbux
Maltese Snails in Garlic and Herbs
Land snails simmered in a rich sauce of olive oil, garlic, white wine, and fresh herbs (such as mint and parsl…
4 net5 total1 fibre20 protein40 fat450 kcal
Brunġiel Mixwi bit-Tewm
Grilled Aubergine with Garlic and Herbs (Side Dish)
Succulent slices of fresh aubergine, expertly grilled until tender, lightly seasoned with fresh garlic, aromat…
4 net8 total4 fibre3 protein18 fat200 kcal
Għanaq taċ-Ċanga Moqli bil-Tewm
Fried Beef Neck/Shoulder with Garlic
Hearty cuts of beef neck or shoulder, pan-fried until tender and flavorful with abundant garlic and olive oil.…
4 net5 total1 fibre65 protein60 fat800 kcal
Ġbejniet
Maltese Cheeselets
Traditional Maltese cheeselets, typically made from sheep's or goat's milk. They can be fresh (friski), season…
4 net4 total0 fibre30 protein40 fat500 kcal
Klamari Friski Moqlija/Mixwija (mingħajr Panura)
Fried/Grilled Fresh Calamari (without coating)
Fresh calamari, lightly seasoned and quickly pan-fried or grilled in olive oil with garlic and parsley until t…
4 net5 total1 fibre45 protein40 fat580 kcal
Zalza tal-Kappar
Keto Caper and Olive Oil Sauce (Side Dish)
A vibrant and tangy sauce made from finely chopped capers, rich extra virgin olive oil, fresh garlic, parsley,…
4 net5 total1 fibre2 protein25 fat250 kcal
Arrosto tal-Mogħoż
Roast Goat
Slow-roasted goat, seasoned with garlic, rosemary, and olive oil, resulting in incredibly tender and flavorful…
5 net5 total0 fibre65 protein50 fat750 kcal
Arzella bil-Tewm u Inbid Abjad
Clams with Garlic and White Wine
Fresh clams steamed open in a fragrant sauce of white wine, garlic, olive oil, and parsley. Often served as a …
5 net5 total0 fibre30 protein25 fat380 kcal
Bajd Imħawwad biz-Zalzett tal-Malti u Tewm
Scrambled Eggs with Maltese Sausage and Garlic
Fluffy scrambled eggs cooked with savory slices of authentic Maltese sausage, fresh garlic, and herbs. A rich …
5 net6 total1 fibre40 protein55 fat700 kcal
Kustilji tal-Majjal Mixwi
Grilled Pork Ribs
Tender and flavorful pork ribs, marinated with garlic, herbs, and olive oil, then grilled until beautifully ch…
5 net7 total2 fibre55 protein70 fat850 kcal
Qara Twil Moqli bit-Tewm
Pan-Fried Zucchini with Garlic and Herbs (Side Dish)
Fresh, thinly sliced zucchini (Qara Twil), pan-fried in olive oil until perfectly tender and lightly golden. E…
5 net7 total2 fibre2 protein15 fat180 kcal
Qarnit Moqli bil-Tewm u Lumi (Mingħajr Panura)
Fried Octopus with Garlic and Lemon (No Breading)
Tender octopus pieces, pan-fried quickly in olive oil with generous amounts of garlic and fresh lemon juice. A…
5 net5 total0 fibre50 protein40 fat600 kcal
Froġa tat-Tonn
Tuna Omelette
A robust Maltese omelette featuring eggs, canned tuna (usually in oil or brine), chopped onions, and often par…
6 net8 total2 fibre40 protein45 fat600 kcal
Pastard Moqli
Fried Cauliflower with Garlic and Herbs
Cauliflower florets, typically boiled until tender, then lightly fried in olive oil with garlic and fresh herb…
6 net10 total4 fibre5 protein25 fat280 kcal
Zalza tal-Brunġiel
Roasted Eggplant Dip (Maltese Style)
A smoky and flavorful dip or spread made from roasted eggplant, mashed with garlic, olive oil, and sometimes a…
6 net12 total6 fibre3 protein22 fat250 kcal
Bżar Aħmar Inkaljat bit-Tewm
Roasted Red Peppers with Garlic
Sweet red bell peppers roasted until tender and slightly charred, then marinated in olive oil with garlic and …
7 net10 total3 fibre2 protein15 fat180 kcal
Froġa tal-Ġbejniet
Goat Cheese Omelette/Frittata
A savory Maltese omelette or frittata featuring the distinctive salty and tangy flavour of ġbejniet (Maltese g…
7 net8 total1 fibre30 protein32 fat420 kcal
Faqqiegħ Moqli bit-Tewm
Fried Mushrooms with Garlic
Button or cremini mushrooms sautéed generously in olive oil and butter with copious amounts of fresh garlic an…
8 net12 total4 fibre10 protein35 fat400 kcal
Froġa tal-Basal u t-Tewm
Onion and Garlic Omelette (Maltese Style)
A rustic Maltese omelette generously filled with sautéed onions and garlic, cooked in olive oil. A simple yet …
8 net10 total2 fibre25 protein50 fat600 kcal
Fwied Moqli bil-Basal
Fried Liver with Onions
Pan-fried beef or lamb liver with generous amounts of sautéed onions and garlic, typically cooked in olive oil…
8 net10 total2 fibre55 protein45 fat650 kcal
Fwied tal-Fenek Moqli bil-Basal
Pan-Fried Rabbit Liver with Caramelized Onions
Tender and flavorful rabbit liver, pan-fried to perfection with sweet, slow-cooked onions, fresh garlic, and a…
8 net10 total2 fibre35 protein45 fat600 kcal
Kliewi Moqlija bil-Basal u Tadam
Fried Kidneys with Onions and Tomatoes
Pork or lamb kidneys pan-fried with sliced onions and fresh tomatoes, seasoned with herbs. A hearty and flavor…
8 net12 total4 fibre45 protein35 fat550 kcal
Pastard fil-Forn bil-Ġobon (Keto)
Baked Cauliflower with Cheese (Keto Maltese Style)
Tender baked cauliflower florets smothered in a rich, creamy cheese sauce, often using local Maltese cheeses. …
8 net12 total4 fibre15 protein35 fat400 kcal
Froġa bit-Tadam u l-Basal
Tomato and Onion Omelette/Frittata
A simple and delicious Maltese omelette or frittata, typically made with eggs, fresh tomatoes, and sautéed oni…
9 net12 total3 fibre25 protein30 fat400 kcal
Klampri bit-Tewm u l-Inbid
Mussels with Garlic and White Wine
Steamed fresh mussels bathed in a fragrant broth of white wine, abundant garlic, olive oil, and fresh parsley.…
9 net10 total1 fibre50 protein38 fat590 kcal
Mazzit
Maltese Blood Sausage
A traditional Maltese blood sausage made primarily from pork blood, minced pork fat, onions, garlic, and spice…
9 net10 total1 fibre30 protein60 fat700 kcal
KAsoon
Ġilda tal-Majjal Moħmija
Roasted Pork Skin / Pork Crackling
Crispy, crunchy, and savory pork crackling, traditionally rendered and roasted until golden brown. A simple, s…
0 net0 total0 fibre30 protein55 fat600 kcal
KAsoon
Imnieħer tal-Majjal Mgħolli
Boiled Pig's Snout
A rustic and traditional Maltese dish featuring pig's snout, slow-boiled until extremely tender and gelatinous…
0 net0 total0 fibre30 protein40 fat500 kcal
KAsoon
Għadam tal-Qawwi Moħmi
Roasted Bone Marrow (No Toast)
Beef marrow bones roasted until the marrow is rich, buttery, and spreadable. Often served simply with sea salt…
1 net1 total0 fibre15 protein75 fat750 kcal
KAsoon
Żebbuġ Iffriżat
Marinated Olives
A classic Maltese appetizer featuring a selection of high-quality olives, typically green and black varieties,…
1 net4 total3 fibre1 protein25 fat250 kcal
KAsoon
Ċappa tal-Baħar
Sea Urchin Roe
A highly prized seasonal delicacy in Malta, sea urchin roe is typically eaten raw, often served fresh in its s…
2 net2 total0 fibre20 protein40 fat450 kcal
KAsoon
Gamiem fil-Forn
Roasted Pigeon
Whole pigeon, traditionally roasted to perfection in a restaurant setting, often with a generous amount of oli…
2 net2 total0 fibre55 protein40 fat600 kcal
KAsoon
Ġbejniet Friski biz-Żejt u Bżar
Fresh Cheeselets with Olive Oil and Pepper
A quintessential Maltese antipasto featuring soft, fresh ġbejniet (sheep or goat cheeselets) served simply. Th…
2 net2 total0 fibre15 protein25 fat300 kcal
KAsoon
Ġibjun Mixwi
Grilled Cuttlefish
Fresh cuttlefish, typically grilled or pan-fried with liberal amounts of olive oil, garlic, and a squeeze of l…
2 net3 total1 fibre55 protein35 fat550 kcal
KAsoon
Kavall Mixwi
Grilled Mackerel with Keto Sides
Fresh mackerel, known for its rich, oily flesh, grilled simply with olive oil, garlic, and a squeeze of lemon.…
2 net3 total1 fibre48 protein45 fat600 kcal
KAsoon
Żiemel Moqli
Fried Horse Meat
Pan-fried horse meat, typically served simply with garlic, olive oil, and sometimes fresh herbs like parsley. …
2 net3 total1 fibre60 protein50 fat700 kcal
KAsoon
Arzell Moqli/Mixwi bil-Tewm u Butir
Fried/Grilled Scallops with Garlic Butter
Fresh scallops quickly pan-fried or grilled to a tender perfection, generously bathed in a rich garlic butter …
3 net3 total0 fibre40 protein25 fat400 kcal
KAsoon
Brodu tal-Ħut Ċar
Clear Fish Broth
A light and invigorating clear broth, prepared by simmering fish bones, heads, and trimmings with aromatic veg…
3 net3 total0 fibre15 protein8 fat150 kcal
KAsoon
Molluski Mgħollija bit-Tewm u Butir
Boiled Whelks with Garlic Butter
Whelks (sea snails) traditionally boiled until tender, then served warm with a generous amount of melted garli…
3 net3 total0 fibre35 protein25 fat380 kcal
KAsoon
Tiġieġ fil-Brodu
Chicken in Broth
Tender pieces of chicken, often bone-in cuts like thighs and legs, gently simmered in a clear, flavorful chick…
3 net4 total1 fibre35 protein20 fat350 kcal
KAsoon
Brodu tal-Laħam
Traditional Meat Broth / Bone Broth
A deeply nourishing and savory broth, slow-simmered for hours from beef or pork bones and meat, along with aro…
4 net5 total1 fibre20 protein18 fat250 kcal
KAsoon
Froġa bil-Perżut u Ġobon
Ham and Cheese Omelette
A hearty Maltese-style omelette made with whisked eggs, generous portions of diced ham, and ample local cheese…
4 net4 total0 fibre30 protein45 fat550 kcal
KAsoon
Għanq tal-Majjal Imtektek
Braised Pork Hock/Knuckle
Slow-braised pork hock or knuckle, cooked until incredibly tender and falling off the bone, with gelatinous sk…
4 net5 total1 fibre50 protein55 fat700 kcal
KAsoon
Żebbuġ Mimli
Stuffed Olives
Large, briny green or black olives, carefully pitted and generously stuffed with savory fillings such as ancho…
4 net8 total4 fibre10 protein32 fat350 kcal
KAsoon
Froġa tal-Ispinaċi
Spinach Frittata (Maltese Omelette)
A traditional Maltese frittata made with fresh spinach, whisked eggs, a touch of sautéed onion and garlic, and…
5 net8 total3 fibre28 protein45 fat550 kcal
KAsoon
Irkotta Moħmija bil-Ħwawar
Baked Ricotta with Herbs
A simple and savory dish featuring fresh ricotta cheese, seasoned with salt, pepper, and local herbs like mint…
5 net5 total0 fibre30 protein40 fat500 kcal