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.
35 matching dishes
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
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
Sider tat-Tiġieġ bil-Faqqiegħ u Krema (Keto)
Chicken Breast with Mushroom and Cream Sauce (Keto)
Pan-seared chicken breast served in a luxurious creamy mushroom sauce, often made with white wine, garlic, and…
6 net8 total2 fibre60 protein45 fat650 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
Qaqoċċ Mimli (Keto Modified)
Stuffed Artichokes with Savory Minced Meat Filling
Whole artichokes stuffed with a rich, savory filling. Traditionally, the filling contains breadcrumbs, but for…
8 net14 total6 fibre35 protein32 fat480 kcal
Sider tat-Tiġieġ Mixwi bil-Ħxejjex
Grilled Chicken Breast with Keto Vegetables
Tender grilled chicken breast, seasoned with Mediterranean herbs and spices, served alongside a colorful assor…
8 net13 total5 fibre55 protein40 fat620 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
Qarnit bil-Karamella (Keto Modified)
Caramelized Octopus with Keto Glaze
Tender octopus pieces, slowly cooked until caramelized. Traditionally made with a hint of sugar, but for keto,…
9 net12 total3 fibre45 protein38 fat550 kcal
Stuffat tal-Bajd u Tadam
Egg and Tomato Stew
A rustic and comforting stew made with eggs poached directly in a rich, flavourful sauce of chopped tomatoes, …
11 net15 total4 fibre25 protein35 fat450 kcal
Torta tal-Ħut (Mingħajr Għaġina)
Crustless Fish Pie (Keto Style)
A delicious and rich baked dish featuring a medley of local fish (e.g., cod, snapper, groupers) mixed with egg…
11 net15 total4 fibre50 protein50 fat680 kcal
Qarabagħli Mimli
Stuffed Marrows/Zucchini
Marrows or large zucchini hollowed out and filled with a savory mixture of minced beef or pork, onions, garlic…
13 net20 total7 fibre65 protein55 fat800 kcal
Stuffat tal-Għoġol (Keto-Style)
Veal Stew with Keto Vegetables
Tender veal slow-cooked in a rich, savory tomato-based sauce with onions, garlic, and herbs. Modified to omit …
13 net18 total5 fibre60 protein50 fat750 kcal
Stuffat tal-Qarnit
Octopus Stew
Tender octopus slow-cooked in a rich, flavorful stew with onions, garlic, tomatoes, red wine, olives, and cape…
13 net20 total7 fibre60 protein55 fat750 kcal
Tadam Mimli (Mili tal-Laħam Keto)
Stuffed Tomatoes with Keto Meat Filling
Ripe tomatoes hollowed out and filled with a savory mixture of seasoned minced beef or pork, herbs, and cheese…
14 net20 total6 fibre40 protein38 fat550 kcal
Soppa tal-Armla (bla Għaġin/Ross)
Widow's Soup (Keto, no Pasta/Rice)
A traditional Maltese vegetable soup, hearty and rich, typically containing a variety of local vegetables, a p…
15 net25 total10 fibre20 protein35 fat450 kcal
Fenek bit-Tewm u l-Inbid (Keto-Style)
Rabbit with Garlic and Wine (Keto-Style)
A classic Maltese preparation of rabbit, braised slowly in a rich sauce of garlic, red wine, tomatoes, and her…
16 net23 total7 fibre62 protein65 fat1130 kcal
Kawlata
Cabbage and Pork Stew (Keto)
A rustic Maltese stew featuring hearty cabbage and chunks of pork, often with a tomato and onion base, slow-co…
18 net28 total10 fibre50 protein45 fat700 kcal
Stuffat tal-Ilsien tal-Għoġol (Keto-Style)
Calf's Tongue Stew with Keto Vegetables
Tender calf's tongue, slow-cooked in a rich, savory sauce with onions, garlic, tomatoes, and red wine. This ke…
18 net25 total7 fibre50 protein75 fat920 kcal
Stuffat tal-Fenek
Rabbit Stew (Keto)
A classic Maltese rabbit stew, slow-cooked in a rich sauce typically made with red wine, garlic, and herbs, re…
20 net28 total8 fibre60 protein50 fat780 kcal
Stuffat tal-Laħam
Beef Stew (Keto)
A hearty Maltese beef stew, featuring tender chunks of beef slow-cooked in a rich, savory sauce with a base of…
20 net28 total8 fibre65 protein55 fat800 kcal
Stuffat tal-Laħam taż-Żiemel (Keto-Style)
Horse Meat Stew with Keto Vegetables
A rich and hearty slow-cooked stew featuring tender horse meat braised in a flavorful sauce of tomatoes, onion…
20 net30 total10 fibre65 protein75 fat1100 kcal
Stuffat tal-Majjal
Pork Stew (Keto)
A rich, slow-cooked Maltese pork stew, often featuring tender pork chunks in a savory sauce with a base of oni…
20 net28 total8 fibre55 protein50 fat750 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
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 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
KAsoon
Bajd Imħawwad bil-Ħxejjex
Scrambled Eggs with Mediterranean Vegetables
A hearty Maltese-style scrambled egg dish featuring eggs lightly whisked with finely chopped low-carb Mediterr…
6 net9 total3 fibre25 protein39 fat480 kcal
KAsoon
Froġa tal-Kaboċċa (Bla Dqiq)
Cabbage & Egg Fritter (Flourless)
A rustic Maltese-style omelette or fritter made primarily from finely shredded cabbage and whisked eggs, seaso…
7 net12 total5 fibre20 protein35 fat450 kcal
KAsoon
Insalata tal-Ġbejniet (Keto)
Cheeselet Salad (Keto)
A refreshing salad featuring grilled or fresh Maltese cheeselets (ġbejniet), mixed greens, ripe tomatoes, blac…
7 net10 total3 fibre20 protein35 fat450 kcal
KAsoon
Insalata tat-Tonn u Ħxejjex (Keto Modified)
Tuna and Vegetable Salad (Keto, No Beans/Potatoes)
A refreshing and substantial Maltese-style salad, featuring canned tuna in olive oil, generously mixed with a …
7 net11 total4 fibre35 protein55 fat650 kcal
KAsoon
Lampuki Mimli (Mili Keto)
Stuffed Dorado (Keto-style Stuffing)
Fresh Dorado (Lampuki) baked with a savory, low-carb stuffing that traditionally includes olives, capers, garl…
7 net10 total3 fibre55 protein55 fat750 kcal
KAsoon
Brunġiel Mimli (Mili Keto)
Stuffed Eggplant (Keto-style Stuffing)
Baked eggplant halves filled with a rich and savory low-carb mixture of seasoned minced meat, herbs, and chees…
8 net15 total7 fibre40 protein45 fat600 kcal
KAsoon
Torta tal-Lampuki (Mili tal-Ħut Keto)
Keto Lampuki Pie Filling (No Pastry)
The delectable filling from a classic Maltese Lampuki (Dolphin Fish) Pie, served without the carb-heavy pastry…
9 net14 total5 fibre45 protein60 fat750 kcal
KAsoon
Imqarrun bil-Forn bil-Pastard u Ġobon (Keto Modified)
Keto Baked Cauliflower 'Macaroni' with Cheese and Meat
A comforting and hearty Maltese casserole, reimagined for keto. Tender cauliflower florets replace traditional…
12 net18 total6 fibre55 protein75 fat950 kcal