Portuguese keto guide
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981 dishes105 keto as served69 with a photo
Keto friendliness
Portuguese cuisine can be adapted for keto, but requires consistent vigilance to avoid ubiquitous high-carb sides.
Top ingredients
Excellent traditional keto ingredients include grilled fish, various meats, seafood, eggs, olive oil, and some fresh cheeses.
Danger zones
The primary carb traps are the ever-present potatoes, rice, and bread, along with bean-filled stews and sugary pastries.
Best for
This cuisine works best for keto dieters confident in ordering specific protein-focused dishes and clearly requesting no starchy accompaniments.
981 dishes · page 1 of 17
Leitão Assado (Sem Batatas)
Roast Suckling Pig (No Potatoes)
Whole roast suckling pig, renowned for its incredibly crispy skin and tender, succulent meat. Often seasoned s…
1 net1 total0 fibre100 protein85 fat1200 kcal
Bacalhau Grelhado
Grilled Codfish
A classic and widely loved Portuguese dish featuring a substantial piece of salted codfish (bacalhau), expertl…
2 net2 total0 fibre70 protein45 fat700 kcal
Espetada (Carne de Vaca)
Madeiran Skewered Beef with Keto Sides
A traditional Madeiran dish featuring large, succulent chunks of beef (often sirloin or rump) seasoned with ga…
2 net4 total2 fibre68 protein65 fat850 kcal
Febras Grelhadas (Sem Arroz/Batatas)
Grilled Pork Steaks (No Rice/Potatoes)
Thinly sliced pork loin or tenderloin steaks, simply seasoned and grilled until tender. A common, straightforw…
2 net3 total1 fibre80 protein40 fat700 kcal
Leitão Assado da Bairrada
Roasted Suckling Pig Bairrada Style (No Carbs)
A celebrated Portuguese delicacy, featuring a whole suckling pig roasted slowly to achieve incredibly tender m…
2 net3 total1 fibre70 protein70 fat900 kcal
Bifana no Prato (Pork Steak with Keto Sides)
Marinated Pork Steak with Garlic and Keto Sides
Thinly sliced, tender pork steak marinated in garlic, white wine, and sometimes paprika, then quickly pan-frie…
3 net5 total2 fibre65 protein40 fat680 kcal
Bifana (sem pão)
Marinated Pork Cutlet (Bifana) without Bun
Thinly sliced pork cutlets marinated in white wine, garlic, and spices (such as paprika and bay leaf), then qu…
3 net4 total1 fibre60 protein50 fat700 kcal
Costeletas de Borrego Grelhadas
Grilled Lamb Chops (with Garlic and Herbs)
Tender lamb chops, often seasoned simply with garlic, salt, and herbs, then grilled. A naturally keto-friendly…
3 net4 total1 fibre70 protein60 fat850 kcal
Costeletas de Borrego Grelhadas com Legumes Keto
Grilled Lamb Chops with Keto Sides (No Fries/Rice)
Succulent lamb chops, simply seasoned with garlic and rosemary, and grilled to perfection. This dish highlight…
3 net4 total1 fibre80 protein85 fat1100 kcal
Espetada de Vaca Grelhada
Grilled Beef Skewers (Madeiran Style)
Large chunks of beef (often sirloin or tenderloin) seasoned with garlic, bay leaf, and salt, then skewered on …
3 net4 total1 fibre75 protein48 fat750 kcal
Gambas ao Alho
Garlic Prawns
A popular appetizer featuring succulent prawns quickly sautéed in abundant olive oil with copious amounts of s…
3 net4 total1 fibre35 protein35 fat450 kcal
Leitão Assado
Roasted Suckling Pig with Keto Sides
A culinary centerpiece, a whole suckling pig slow-roasted to achieve incredibly crispy, golden-brown skin and …
3 net4 total1 fibre68 protein80 fat1000 kcal
Leitão Assado (Sem Laranja/Batatas)
Roast Suckling Pig with Omitted Carbs
A Portuguese delicacy featuring a whole suckling pig, slow-roasted to achieve famously crispy, golden skin and…
3 net3 total0 fibre90 protein90 fat1200 kcal
Lulas Grelhadas
Grilled Squid (with Garlic and Herbs)
Fresh squid, often whole or in rings, marinated simply with garlic, olive oil, and herbs, then grilled until t…
3 net4 total1 fibre50 protein38 fat550 kcal
Polvo à Lagareiro
Roasted Octopus with Olive Oil and Keto Greens
Tender octopus, first boiled to perfection, then roasted until its tentacles are slightly crispy, drenched in …
3 net6 total3 fibre55 protein65 fat775 kcal
Bife à Portuguesa (Sem Batatas Fritas, com Espargos)
Portuguese Steak (No Fries, with Asparagus)
A pan-fried beef steak, usually sirloin or rump, often topped with a slice of cured ham, a fried egg, and a ri…
4 net6 total2 fibre95 protein65 fat950 kcal
Bitoque (Bife com Ovo e Acompanhamentos Ceto)
Steak with Fried Egg and Keto Sides
A popular Portuguese dish consisting of a pan-fried thin steak, topped with a fried egg, and often served with…
4 net5 total1 fibre70 protein55 fat780 kcal
Febras Grelhadas
Grilled Pork Steaks with Green Salad
Thinly sliced pork steaks, marinated simply with garlic, salt, and pepper, then grilled to perfection. Traditi…
4 net5 total1 fibre60 protein45 fat650 kcal
Polvo à Lagareiro (Keto)
Roast Octopus with Garlic and Olive Oil (Potato-Free)
Tender boiled octopus, then roasted in the oven with generous amounts of olive oil, crushed garlic cloves, and…
4 net5 total1 fibre60 protein60 fat800 kcal
Bacalhau Grelhado com Couve Cozida
Grilled Cod with Boiled Cabbage and Olive Oil
A thick, flaky portion of desalted codfish, grilled until tender and moist, with a slightly charred exterior. …
5 net10 total5 fibre60 protein50 fat700 kcal
Caldo Verde (Ceto, Sem Batata)
Keto Green Broth Soup (No Potato)
A rustic and hearty soup made with finely shredded collard greens and slices of chouriço sausage. The traditio…
5 net8 total3 fibre20 protein38 fat450 kcal
Dourada Grelhada
Grilled Sea Bream with Steamed Vegetables
A whole sea bream (dourada), seasoned with sea salt and grilled until the skin is crispy and the flesh is mois…
5 net8 total3 fibre60 protein45 fat680 kcal
Espetada (com acompanhamentos keto)
Madeiran Beef Skewers (Espetada) with Keto Sides
Large chunks of beef (often sirloin or tenderloin) seasoned with coarse salt and garlic, traditionally skewere…
5 net8 total3 fibre80 protein75 fat950 kcal
Espetada de Carne de Vaca
Madeiran Beef Skewers with Green Salad
A traditional Madeiran dish featuring large, tender chunks of beef (often sirloin or tenderloin) seasoned simp…
5 net7 total2 fibre78 protein52 fat780 kcal
Espetada (Madeira Beef Skewers)
Madeiran Grilled Beef Skewers with Keto Sides
Large chunks of succulent beef, often seasoned with garlic and bay leaf, grilled on a skewer, typically made f…
5 net8 total3 fibre70 protein50 fat750 kcal
Polvo à Lagareiro com Brócolos e Azeite
Roasted Octopus with Garlic, Olive Oil, and Broccoli
Succulent octopus, typically boiled until tender then roasted until slightly crispy, generously doused in high…
5 net10 total5 fibre55 protein65 fat780 kcal
Polvo à Lagareiro (Sem Batatas, com Legumes Verdes)
Octopus Lagareiro Style (No Potatoes, with Green Vegetables)
Roasted whole octopus, tenderized, then baked with abundant olive oil, garlic, and traditionally served with '…
5 net8 total3 fibre70 protein50 fat750 kcal
Sardinhas Assadas
Grilled Sardines with Roasted Peppers
Fresh, whole sardines simply seasoned with coarse sea salt and grilled over hot charcoal until the skin is per…
5 net8 total3 fibre45 protein55 fat675 kcal
Sardinhas Assadas com Salada Verde
Grilled Sardines with Green Salad
A quintessential Portuguese summer dish: fresh whole sardines, seasoned generously with coarse sea salt and gr…
5 net7 total2 fibre55 protein45 fat650 kcal
Amêijoas à Bulhão Pato
Clams Bulhão Pato Style (No Bread)
A classic Portuguese dish of clams steamed in a flavorful broth of olive oil, garlic, white wine, and fresh ci…
6 net7 total1 fibre40 protein30 fat450 kcal
Bacalhau à Lagareiro (No Potatoes)
Roasted Codfish with Garlic and Olive Oil (Lagareiro Style, No Potatoes)
A thick salted cod fillet, oven-roasted to perfection with abundant olive oil and whole garlic cloves, often g…
6 net7 total1 fibre70 protein50 fat750 kcal
Bacalhau with Eggs and Olives (Keto Style)
Cod and Eggs Scramble with Olives (Keto Style)
A savory dish made from shredded salted cod (bacalhau) pan-fried with olive oil, garlic, onions, and scrambled…
6 net8 total2 fibre55 protein50 fat700 kcal
Bife à Portuguesa
Portuguese Steak with Fried Egg and Ham (no fries)
A robust Portuguese steak dish featuring a tender, pan-fried beef steak (often sirloin or rump), crowned with …
6 net8 total2 fibre75 protein65 fat900 kcal
Caldo Verde (sem batatas)
Portuguese Kale and Sausage Soup (No Potatoes)
A hearty, rustic Portuguese soup made with thinly sliced collard greens (kale), flavorful chouriço (smoked sau…
6 net10 total4 fibre25 protein40 fat500 kcal
Espetada Madeirense
Madeiran Beef Skewers (with Keto Sides)
Large chunks of beef, traditionally seasoned with garlic and bay leaf, skewered and grilled over an open flame…
6 net9 total3 fibre70 protein45 fat700 kcal
Polvo à Lagareiro (No Potatoes)
Roasted Octopus with Garlic and Olive Oil (Lagareiro Style, No Potatoes)
Tender boiled octopus, roasted until lightly crispy, generously drizzled with high-quality olive oil, infused …
6 net8 total2 fibre60 protein50 fat700 kcal
Polvo à Lagareiro (sem batatas)
Roasted Octopus 'Lagareiro Style' (no Potatoes)
Tender boiled octopus, then roasted until crispy and generously drenched in olive oil and garlic. The traditio…
6 net7 total1 fibre70 protein90 fat1050 kcal
Bacalhau à Brás (Keto-Modificado)
Keto Codfish Scramble with Cauliflower and Eggs
A keto-friendly adaptation of the classic Portuguese dish, featuring shredded salted codfish, sautéed onions, …
7 net12 total5 fibre60 protein45 fat650 kcal
Bacalhau à Brás (Versão Ceto)
Cod with Scrambled Eggs and Keto Vegetables
A comforting dish traditionally made with shredded cod, onions, scrambled eggs, and 'batata palha' (shoestring…
7 net10 total3 fibre55 protein50 fat700 kcal
Caldo Verde (Keto Modificado)
Keto Collard Green Soup with Chouriço and Celeriac
A hearty, warming Portuguese soup, reinvented. Thinly sliced collard greens are simmered with smoky chouriço s…
7 net12 total5 fibre22 protein40 fat500 kcal
Caldo Verde (Keto Modified)
Keto Green Cabbage Soup with Chouriço
A hearty and comforting Portuguese soup, adapted for keto by omitting potatoes. This version features a rich b…
7 net15 total8 fibre20 protein80 fat860 kcal
Salada de Polvo (Sem Grão de Bico/Batata)
Octopus Salad (No Chickpeas or Potatoes)
A refreshing cold salad featuring tender boiled octopus, finely chopped red onions, colorful bell peppers, and…
7 net10 total3 fibre55 protein45 fat650 kcal
Salada Mista
Mixed Green Salad
A classic simple mixed salad, typically consisting of crisp lettuce, sliced tomatoes, and onions, dressed with…
7 net10 total3 fibre3 protein25 fat250 kcal
Carne de Porco à Alentejana (Keto)
Pork and Clams Stew (Potato-Free)
A rustic stew combining marinated pork cubes (often with garlic, paprika, white wine) with fresh clams, cooked…
8 net10 total2 fibre65 protein55 fat780 kcal
Carne de Porco à Alentejana (sem batatas)
Alentejo Pork and Clams Stew (no Potatoes)
A savory stew combining marinated pork cubes and fresh clams, cooked with olive oil, garlic, paprika, white wi…
8 net10 total2 fibre80 protein70 fat900 kcal
Cozido à Portuguesa (Keto-Modificado)
Portuguese Boiled Meal (Keto Selection)
A hearty Portuguese boiled dinner, featuring a variety of slow-cooked meats (beef, pork, chicken, various saus…
8 net12 total4 fibre80 protein60 fat850 kcal
Ensopado de Borrego
Lamb Stew
A rustic and hearty lamb stew, slow-cooked with aromatic herbs, white wine, and sometimes small amounts of veg…
8 net10 total2 fibre70 protein55 fat800 kcal
Cataplana de Marisco (Sem Carbohidratos)
Portuguese Seafood Stew (No Carbs)
A vibrant and flavorful seafood stew cooked in a traditional copper cataplana pot, typically featuring a varie…
9 net12 total3 fibre65 protein40 fat680 kcal
Frango Piri-Piri
Piri-Piri Grilled Chicken with Green Salad
A flavorful and spicy grilled chicken, typically half a chicken, marinated in an authentic piri-piri sauce mad…
9 net12 total3 fibre65 protein45 fat680 kcal
Sardinhas Assadas com Pimentos e Cebola
Grilled Sardines with Peppers and Onions (No Potatoes)
Fresh, whole sardines, seasoned with coarse salt and expertly grilled until the skin is crispy and the flesh i…
9 net12 total3 fibre70 protein60 fat800 kcal
Bacalhau com Couve Flor e Ovo Mexido (Versão Keto)
Shredded Cod with Cauliflower Rice and Scrambled Eggs (Keto Version)
A keto-friendly adaptation of the classic Bacalhau à Brás, featuring flaky salted cod, sautéed onions, and scr…
10 net14 total4 fibre58 protein59 fat780 kcal
Bife à Portuguesa (Keto Modificado)
Portuguese Steak with Egg and Keto Sauce, no Potatoes
A tender pan-fried beef steak, topped with a perfectly fried egg and often a slice of cured ham, all covered i…
10 net11 total1 fibre68 protein75 fat950 kcal
Caldeirada de Peixe (Sem Batatas)
Portuguese Fish Stew (No Potatoes)
A rustic and flavorful fish stew featuring a medley of fresh fish and shellfish, slow-cooked with a rich broth…
10 net14 total4 fibre70 protein50 fat800 kcal
Frango Piri-Piri (com acompanhamentos keto)
Grilled Piri-Piri Chicken with Keto Sides
Succulent grilled chicken marinated in a spicy piri-piri sauce, often made with chilies, garlic, olive oil, an…
10 net14 total4 fibre80 protein75 fat950 kcal
Keto Bacalhau à Brás (Arroz de Couve-flor)
Keto Cod with Scrambled Eggs and Cauliflower Rice
A keto-friendly version of the classic Portuguese dish, featuring shredded salted cod sautéed with onions, scr…
10 net15 total5 fibre50 protein45 fat650 kcal
Bacalhau à Brás (Keto Cauliflower Style)
Shredded Cod, Eggs, and Onions with Cauliflower 'Fries'
A keto interpretation of the classic Portuguese dish, featuring flaked salted cod sautéed with onions, scrambl…
11 net18 total7 fibre60 protein75 fat950 kcal
Bacalhau à Lagareiro
Codfish Lagareiro Style
A thick loin of salted codfish (bacalhau), often pan-fried or roasted, and then generously drenched in hot oli…
11 net15 total4 fibre70 protein65 fat900 kcal
Cataplana de Marisco (Keto Modified)
Seafood Cataplana Stew (no carbs)
A vibrant and aromatic seafood stew, traditionally cooked in a hinged copper cataplana pot. It features a rich…
11 net15 total4 fibre55 protein40 fat675 kcal
Cataplana de Marisco (Sem Batatas/Arroz)
Seafood Cataplana (Portuguese Seafood Stew, No Potatoes/Rice)
A vibrant and aromatic seafood stew, cooked and served in a traditional copper cataplana pot. It's brimming wi…
11 net15 total4 fibre75 protein55 fat850 kcal
Alheira de Mirandela (com ovo frito e acompanhamentos keto)
Alheira Sausage with Fried Egg and Keto Sides
A traditional Portuguese smoked sausage (Alheira), typically made from poultry or game meats, seasoned and usu…
12 net15 total3 fibre45 protein65 fat800 kcal
Questions people ask
What can I eat at a Portuguese restaurant on keto?
Good orders that are keto as served include Gambas ao Alho (3g net carbs), Salada Mista (7g net carbs), Torresmos (0g net carbs), Tamboril Assado com Azeite e Alho (1g net carbs), Iscas de Bacalhau Salteadas com Azeite e Alho (2g net carbs) and Leitão Assado (2g net carbs). Of the 981 Portuguese dishes in this guide, 105 are keto as served.
Is Portuguese food keto-friendly?
Keto Atlas rates Portuguese food "Navigable" for keto. Portuguese cuisine can be adapted for keto, but requires consistent vigilance to avoid ubiquitous high-carb sides.
What Portuguese dishes should I avoid on keto?
The primary carb traps are the ever-present potatoes, rice, and bread, along with bean-filled stews and sugary pastries. Dishes to skip include Cataplana de Marisco (28g), Cataplana de Marisco com Legumes (25g), Keto Bacalhau à Brás com Couve Laminada (23g) and Polvo à Lagareiro com Cebola e Alho (22g).
How do I order Portuguese food keto-style?
Many dishes become keto with one small request. For Leitão Assado: say "For the Leitão Assado, please no fries or potato sides. I'd like a simple side salad with oil and vinegar, or steamed green vegetables instead." For Bacalhau Grelhado: say "For the Bacalhau Grelhado, please no boiled potatoes. Can I have extra vegetables or just the codfish?"