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.
19 matching dishes
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
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
KAsoon
Frango na Púcara (Sem Acompanhamentos de Amido)
Clay Pot Chicken (Starch-Free Sides)
A regional specialty from Alcobaça, where chicken pieces are slowly cooked in a traditional clay pot (púcara) …
3 net5 total2 fibre65 protein45 fat700 kcal
KAsoon
Bacalhau Assado (Keto Modified)
Roasted Cod Loin with Olive Oil, Garlic, and Braised Cabbage
A classic preparation of salted cod (bacalhau), typically a thick loin, roasted with plenty of olive oil, garl…
4 net7 total3 fibre60 protein55 fat780 kcal
KAsoon
Bacalhau Cozido com Grelos e Ovos
Boiled Cod with Sautéed Greens and Eggs
A classic Portuguese comfort food: perfectly boiled, flaky codfish served with tender sautéed bitter greens (l…
4 net8 total4 fibre60 protein50 fat700 kcal
KAsoon
Choco Frito (Keto sem Panar) com Salada de Agrião
Pan-Fried Cuttlefish (No Breading) with Watercress Salad
Tender pieces of fresh cuttlefish ('choco'), lightly seasoned with garlic and lemon, then pan-fried in olive o…
4 net6 total2 fibre40 protein45 fat590 kcal
KAsoon
Cogumelos Recheados com Carne e Enchidos (Keto)
Mushrooms Stuffed with Meat and Smoked Sausages (Keto Version)
Large mushroom caps (e.g., Portobello or cremini) filled with a savory mixture of ground meat (pork or beef), …
4 net6 total2 fibre28 protein32 fat420 kcal
KAsoon
Espetada de Peixe Espada Preto (sem Acompanhamentos de Carboidratos)
Madeiran Black Scabbardfish Skewers (with Keto Sides)
Tender, flaky chunks of 'peixe espada preto' (Madeiran black scabbardfish), a delicate deep-sea fish, impaled …
4 net7 total3 fibre48 protein48 fat650 kcal
KAsoon
Gambas à Guilho (Camarão ao Alho sem Pão)
Portuguese Garlic Shrimp (without Bread)
Plump shrimp quickly sautéed in a sizzling hot bath of olive oil with copious amounts of sliced garlic, someti…
4 net5 total1 fibre35 protein38 fat500 kcal
KAsoon
Bacalhau Assado com Azeite e Alho (Sem Batatas)
Roasted Cod with Olive Oil and Garlic (No Potatoes)
This dish is a keto-adapted take on 'Bacalhau à Lagareiro'. It features tender salted cod loins, oven-roasted …
5 net7 total2 fibre55 protein40 fat600 kcal
KAsoon
Bacalhau Grelhado com Azeite e Legumes Verdes
Grilled Cod Loin with Olive Oil & Greens
A thick loin of desalted cod, grilled and generously drizzled with high-quality olive oil and garlic. Traditio…
5 net8 total3 fibre70 protein50 fat750 kcal
KAsoon
Caldo Verde (Keto, Potato-Free)
Green Broth Soup with Chouriço and Kale (No Potatoes)
A beloved Portuguese soup, typically featuring thinly sliced collard greens (couve galega) and chouriço sausag…
5 net10 total5 fibre25 protein40 fat500 kcal
KAsoon
Espetada de Tamboril com Bacon e Pimentos Grelhados
Monkfish and Bacon Skewers with Grilled Peppers
Succulent chunks of firm monkfish (tamboril) are threaded onto skewers, interleaved with crispy bacon slices a…
5 net8 total3 fibre50 protein40 fat580 kcal
KAsoon
Keto Ovas de Choco Panadas (com Crosta de Amêndoa)
Keto Breaded Cuttlefish Roe (with Almond Crust)
A unique Portuguese delicacy, cuttlefish roe, traditionally pan-fried with a wheat flour batter. In this keto …
5 net8 total3 fibre35 protein45 fat550 kcal
KAsoon
Ovos Rotos com Espargos e Presunto (Keto)
Broken Fried Eggs with Asparagus and Cured Ham (Keto-style)
A flavorful Portuguese 'petisco' or light meal featuring lightly fried eggs with perfectly runny yolks, artful…
5 net8 total3 fibre45 protein45 fat620 kcal
KAsoon
Polvo à Lagareiro (Keto Modified)
Roasted Octopus with Garlic, Olive Oil, and Keto Vegetables
Tender roasted octopus, generously bathed in abundant olive oil and garlic, usually accompanied by 'punched' r…
5 net10 total5 fibre45 protein60 fat750 kcal
KAsoon
Polvo à Lagareiro (Keto Octopus)
Roasted Octopus with Olive Oil and Garlic (No Potatoes)
Tender, roasted octopus, typically served 'à lagareiro' style with lots of olive oil, garlic, and 'punched' ro…
5 net7 total2 fibre60 protein35 fat600 kcal
KAsoon
Polvo Assado à Lagareiro (Sem Batatas)
Roasted Octopus with Garlic, Olive Oil, and Greens
A whole tender octopus, roasted and drizzled generously with olive oil and garlic. The traditional version com…
5 net8 total3 fibre50 protein45 fat650 kcal
KAsoon
Polvo Assado com Alho, Azeite e Verduras Salteadas (Estilo Lagareiro)
Roasted Octopus with Garlic, Olive Oil and Sautéed Greens (Polvo à Lagareiro Style, no potatoes)
Tender octopus, boiled until tender then roasted with copious amounts of garlic, olive oil, and herbs, emulati…
5 net9 total4 fibre60 protein40 fat650 kcal