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.
24 matching dishes
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
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
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
Insalata Maltija (mingħajr Patata/Ħobż)
Maltese Salad (without Potatoes/Bread)
A fresh and flavorful Maltese salad featuring mixed greens, ripe tomatoes, cucumber, olives, capers, and often…
5 net10 total5 fibre5 protein35 fat360 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
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
Tadam Imnixxef, Kappar u Żebbuġ
Sun-dried Tomatoes, Capers and Olives
A simple antipasto medley of oil-packed sun-dried tomatoes, briny capers, and mixed olives, often marinated wi…
7 net10 total3 fibre2 protein30 fat300 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
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
Qaqoċċ bil-Bajd u l-Basal
Artichokes with Eggs and Onions (Keto-style)
A traditional vegetable dish featuring tender artichoke hearts sautéed with onions and garlic, then finished w…
8 net18 total10 fibre18 protein30 fat400 kcal
Fażola Friska bit-Tewm u t-Tadam
Fresh Green Beans with Garlic and Tomato
A vibrant and simple side dish featuring fresh green beans sautéed with garlic, ripe tomatoes, and olive oil. …
11 net19 total8 fibre5 protein30 fat370 kcal
Kapunata (Bħala Kontorn)
Maltese Ratatouille (as a Keto Side)
A vibrant Maltese vegetable medley, similar to ratatouille, made with eggplant, zucchini, bell peppers, tomato…
12 net18 total6 fibre5 protein25 fat300 kcal
Stuffat tal-Pastard u Brokkoli
Cauliflower and Broccoli Stew
A comforting vegetable stew made with tender florets of cauliflower and broccoli, simmered in a rich, herby to…
12 net22 total10 fibre10 protein30 fat380 kcal
KAsoon
Qarabagħli fil-Forn bil-Ħxejjex
Baked Marrow with Herbs
Slices of fresh Maltese marrow (a type of zucchini or long squash) baked until tender and slightly caramelized…
5 net7 total2 fibre5 protein18 fat200 kcal
KAsoon
Kaboċċa bit-Tewm u Żejt taż-Żebbuġa
Sautéed Cabbage with Garlic & Olive Oil
Shredded cabbage quickly sautéed with fresh garlic and good quality olive oil until tender-crisp. A simple yet…
6 net12 total6 fibre4 protein23 fat250 kcal
KAsoon
Lellux Imtektek bil-Tewm u Żejt taż-Żebbuġa
Braised Fennel with Garlic and Olive Oil
A rustic Maltese side dish featuring tender fennel bulbs slowly braised to perfection. Infused with aromatic g…
6 net12 total6 fibre3 protein20 fat250 kcal
KAsoon
Ġidra Mgħollija bit-Tewm u Żejt taż-Żebbuġa
Boiled Cauliflower with Garlic & Olive Oil
Tender florets of cauliflower, simply boiled or steamed, then dressed generously with fresh garlic and extra v…
7 net13 total6 fibre5 protein26 fat280 kcal
KAsoon
Qaqoċċ Imtektek
Braised Artichoke Hearts
Tender artichoke hearts slowly braised until soft, infused with garlic, fresh herbs, and a touch of dry white …
7 net15 total8 fibre4 protein15 fat200 kcal
KAsoon
Qarabagħli u Faqqiegħ Moqli
Fried Zucchini and Mushrooms
A straightforward and delicious side dish featuring slices of fresh zucchini and mushrooms lightly sautéed in …
7 net10 total3 fibre5 protein28 fat300 kcal
KAsoon
Brunġiel Imħawwar
Spiced Aubergine (Keto Side)
Tender slices of aubergine (eggplant) pan-fried or lightly stewed with aromatic garlic and fresh herbs, in a l…
8 net14 total6 fibre4 protein33 fat380 kcal
KAsoon
Qaqoċċ bl-Anċova
Artichokes with Anchovy and Garlic
Tender artichoke hearts, traditionally prepared and served with a robust, umami-rich sauce of anchovy fillets,…
10 net18 total8 fibre12 protein45 fat500 kcal
KAsoon
Għajn tal-Fjuri Moħmija bil-Ħxejjex
Baked Whole Cauliflower with Herbs
A tender, flavorful whole cauliflower head roasted until golden, infused with olive oil, fresh garlic, capers,…
11 net20 total9 fibre10 protein40 fat450 kcal