Puerto Rican keto guide
Hostile
232 dishes82 keto as served117 with a photo
Keto friendliness
Puerto Rican cuisine presents significant challenges for keto dieters due to its heavy reliance on high-carb staples and frequent use of sugary sauces and starches.
Top ingredients
Excellent options include slow-roasted pork (pernil, lechón), grilled chicken and steak, seafood, eggs, and the flavorful sofrito base of peppers, onions, and garlic.
Danger zones
Watch out for rice, beans, plantains (mofongo, tostones), root vegetables (yuca, malanga), sugary glazes, fried items often dredged in flour, and sweet dessert preparations.
Best for
Best for strict keto dieters who are confident in requesting significant meal modifications and can focus solely on plain grilled or roasted meats/seafood.
92 matching dishes · page 1 of 2
Pescado Frito Entero
Whole Fried Fish
A whole fresh fish, commonly red snapper or similar white fish, seasoned simply and deep-fried until its skin …
1 net1 total0 fibre80 protein65 fat950 kcal
Pulpo a la Gallega (Sin Papas)
Galician-Style Octopus (without Potatoes)
Tender, succulent octopus slices seasoned generously with high-quality olive oil, paprika, and coarse sea salt…
3 net5 total2 fibre35 protein45 fat550 kcal
Chillo al Horno
Baked Whole Red Snapper
A whole red snapper, seasoned with garlic, herbs, and spices, baked to perfection. Often served with a drizzle…
4 net5 total1 fibre70 protein40 fat650 kcal
Chuletón de Cerdo a la Plancha (con Vegetales Keto)
Grilled Pork Chop (with Keto Vegetables)
A thick-cut pork chop, seasoned with garlic, onion, and oregano, then grilled to a tender, juicy finish. Serve…
4 net8 total4 fibre70 protein60 fat800 kcal
Pollo al Horno con Ajo y Limón
Baked Chicken with Garlic and Lemon
Juicy chicken pieces (typically bone-in, skin-on thighs and legs) marinated in a vibrant blend of garlic, fres…
4 net5 total1 fibre70 protein45 fat700 kcal
Bistec a Caballo (Servido con Vegetales Keto)
Steak and Eggs (Served with Keto Vegetables)
A pan-fried or grilled thin cut of beef steak, seasoned and topped with one or two perfectly fried eggs.…
5 net8 total3 fibre60 protein55 fat750 kcal
Frituras de Bacalao (Keto con Harina de Almendras)
Codfish Fritters - Keto with Almond Flour
Savory Puerto Rican codfish fritters, traditionally made with wheat flour, are reinvented with a keto-friendly…
5 net11 total6 fibre40 protein50 fat650 kcal
Pechuga a la Plancha (con Vegetales Salteados)
Grilled Chicken Breast (with Sautéed Vegetables)
A simple yet flavorful thin-cut chicken breast, seasoned with adobo and grilled to perfection. A staple often …
5 net8 total3 fibre60 protein30 fat550 kcal
Albondigón de Carne (Keto, Sin Relleno de Arroz ni Papas)
Keto Meatloaf (without Rice or Potato Filling)
A savory, baked meatloaf made with ground beef or pork, well-seasoned with traditional Puerto Rican sofrito an…
6 net10 total4 fibre60 protein50 fat700 kcal
Calamares al Ajillo (Keto Modificado)
Garlic Squid - Keto Modified
Tender squid rings and tentacles expertly sautéed in abundant garlic-infused olive oil, finished with a splash…
6 net7 total1 fibre45 protein45 fat600 kcal
Ceviche de Pescado o Mariscos
Fish or Seafood Ceviche
Fresh chunks of white fish or mixed seafood (shrimp, octopus, calamari) 'cooked' in lime juice, mixed with fin…
6 net8 total2 fibre45 protein28 fat450 kcal
Chillo Relleno
Stuffed Red Snapper
A whole red snapper, deboned and stuffed with a savory filling, then baked or pan-seared. The stuffing often i…
6 net8 total2 fibre75 protein40 fat700 kcal
Churrasco a la Plancha (con Vegetales Salteados)
Grilled Skirt Steak with Sautéed Vegetables
A popular grilled skirt steak, seasoned simply and cooked to perfection. Traditionally served with starchy sid…
6 net10 total4 fibre60 protein42 fat650 kcal
Higaditos de Pollo Salteados
Sautéed Chicken Livers
Chicken livers sautéed with onions, garlic, and bell peppers in olive oil or butter. A flavorful and nutrient-…
6 net8 total2 fibre50 protein40 fat580 kcal
Higado al Jerez (Sin Espesantes)
Liver in Sherry Sauce (Keto Modified)
Pan-seared beef liver served in a rich, flavorful sauce made with dry sherry, garlic, onions, and beef broth. …
6 net8 total2 fibre60 protein38 fat580 kcal
Mariscada Salteada
Sautéed Mixed Seafood Platter
A generous platter of various seafood (shrimp, scallops, calamari, mussels, clams, fish chunks) sautéed in gar…
6 net7 total1 fibre80 protein45 fat750 kcal
Pescado Entero al Ajillo (Keto con Vegetales al Vapor)
Whole Fish in Garlic Sauce with Steamed Vegetables
A whole fresh fish (like snapper or mahi-mahi) baked or pan-seared and generously smothered in a rich garlic-i…
6 net10 total4 fibre80 protein60 fat900 kcal
Calamares Rellenos de Carne (Sin Arroz)
Stuffed Calamari with Meat (Keto Modified)
Tender calamari tubes generously stuffed with a savory mixture of seasoned ground meat (pork or beef), herbs, …
7 net10 total3 fibre50 protein35 fat550 kcal
Caldo de Gallina con Vegetales Keto
Chicken Broth with Keto Vegetables
A rich and comforting chicken broth, slow-simmered with chicken pieces and a medley of keto-friendly vegetable…
7 net12 total5 fibre35 protein20 fat350 kcal
Cazuela de Langosta (Sin Viandas ni Espesantes)
Lobster Stew (Keto Modified)
Succulent lobster chunks slow-simmered in a hearty, aromatic broth with bell peppers, onions, garlic, and dice…
7 net10 total3 fibre45 protein30 fat480 kcal
Coctel de Camarones
Shrimp Cocktail
Chilled, perfectly cooked shrimp served with a tangy sauce, often accompanied by fresh avocado slices.…
7 net10 total3 fibre35 protein25 fat380 kcal
Corazones de Pollo Guisados (Keto Modificado)
Stewed Chicken Hearts (Keto Modified)
Chicken hearts slow-cooked in a rich, savory sauce with bell peppers, onions, and aromatic spices until tender…
7 net10 total3 fibre70 protein30 fat580 kcal
Pincho de Cerdo o Pollo (con Vegetales Keto)
Grilled Pork or Chicken Skewers (with Keto Vegetables)
Marinated pieces of pork or chicken, grilled on skewers, often interspersed with onions and bell peppers. Trad…
7 net10 total3 fibre50 protein40 fat600 kcal
Pollo al Ajillo (Keto con Vegetales)
Garlic Chicken with Keto Vegetables
Tender chicken pieces (often thighs or breast) pan-seared until golden, then generously simmered in a flavorfu…
7 net10 total3 fibre55 protein48 fat680 kcal
Pollo en Escabeche (Sin Viandas)
Pickled Chicken (No Root Vegetables)
Cold, marinated chicken cooked and then steeped in a tangy vinegar-based sauce with sautéed onions, garlic, an…
7 net10 total3 fibre55 protein20 fat420 kcal
Salmorejo de Jueyes
Crabmeat Salad/Stew
A vibrant and flavorful dish made with fresh crabmeat sautéed with a sofrito base (culantro, peppers, onions, …
7 net10 total3 fibre45 protein40 fat600 kcal
Ensalada de Mariscos
Seafood Salad (Keto Modified, no potato/yuca)
Mixed seafood (shrimp, calamari, scallops, mussels) marinated in olive oil, lime juice, vinegar, with bell pep…
8 net10 total2 fibre55 protein45 fat650 kcal
Ensalada de Pulpo
Octopus Salad (Keto Modified, no potato/yuca)
Tender cooked octopus marinated in olive oil, lime juice, vinegar, with bell peppers, onions, and cilantro, se…
8 net10 total2 fibre50 protein40 fat600 kcal
Mollejas Guisadas (Keto Modificado)
Gizzard Stew - Keto Modified
Tender chicken gizzards stewed in a hearty, savory tomato-based sauce with traditional sofrito, green olives, …
8 net14 total6 fibre60 protein42 fat675 kcal
Parrillada de Mariscos (Keto Modificada con Vegetales)
Grilled Seafood Platter with Keto Vegetables
A lavish selection of various fresh seafood (lobster tail, shrimp, fish fillet, octopus, calamari) expertly gr…
8 net12 total4 fibre70 protein45 fat750 kcal
Pescado Escabechado (Keto Modificado - Sin Viandas)
Pickled Fish (Keto Modified - Without Starchy Vegetables)
Pieces of white fish (such as snapper or cod) lightly fried and then marinated in a tangy escabeche sauce made…
8 net10 total2 fibre55 protein48 fat650 kcal
Bistec Encebollado
Steak with Onions
Thinly sliced beef steak (often top round or sirloin) pan-seared or simmered with a generous amount of sliced …
9 net12 total3 fibre70 protein60 fat850 kcal
Higadillos de Pollo Guisados (Keto Modificado)
Stewed Chicken Livers with Keto Vegetables
Flavorful chicken livers slow-simmered in a robust savory sauce with sofrito, bell peppers, and olives. Modifi…
9 net14 total5 fibre50 protein45 fat650 kcal
Medallones de Cerdo Encebollados (Keto con Vegetales)
Pork Medallions with Onions and Keto Vegetables
Tender pork medallions pan-seared and then smothered with a generous amount of deeply caramelized onions, ofte…
9 net12 total3 fibre50 protein45 fat620 kcal
Picadillo de Res (Servido con Aguacate o Vegetales)
Seasoned Ground Beef (Served with Avocado or Vegetables)
Flavorful ground beef simmered with sofrito, tomato sauce, olives, and capers. Traditionally a staple served w…
9 net12 total3 fibre45 protein45 fat600 kcal
Sopa de Pescado o Mariscos
Fish or Seafood Soup/Stew
A rich and aromatic broth-based soup or light stew, generously filled with fresh fish fillets and/or a variety…
9 net12 total3 fibre60 protein40 fat650 kcal
Camarones Enchilados (Keto Modificado con Salsa sin Azúcar)
Shrimp in Keto-Friendly Tomato Sauce
Succulent shrimp simmered in a rich, savory tomato-based sauce, vibrantly flavored with bell peppers, onions, …
10 net15 total5 fibre40 protein35 fat500 kcal
Conejo Guisado (Keto con Aguacate o Vegetales)
Stewed Rabbit with Keto Sides
Tender rabbit meat, stewed to perfection in a savory sofrito-based sauce with olives, capers, and herbs. A rus…
10 net14 total4 fibre75 protein70 fat980 kcal
Guiso de Jueyes (Sin Viandas ni Espesantes)
Crab Stew (without Starchy Vegetables or Thickeners)
Fresh crab meat stewed in a rich and savory sofrito base with bell peppers, onions, garlic, and a hint of toma…
10 net14 total4 fibre50 protein45 fat650 kcal
Lengua Guisada (Keto con Aguacate o Vegetales)
Stewed Beef Tongue with Keto Sides
Tender beef tongue, slowly simmered in a rich, flavorful tomato-based stew with sofrito, olives, and capers. S…
10 net14 total4 fibre70 protein80 fat1050 kcal
KAsoon
Mollejas de Pollo Fritas (Keto)
Crispy Fried Chicken Gizzards (Keto)
Chicken gizzards, meticulously cleaned, seasoned with salt and spices, and deep-fried until tender on the insi…
1 net1 total0 fibre40 protein50 fat650 kcal
KAsoon
Bacalao al Ajillo con Ajo Tostado y Aceite de Oliva
Flaked Cod in Garlic and Olive Oil
Desalted and flaked codfish, intensely sautéed in abundant olive oil with generous amounts of sliced toasted g…
2 net3 total1 fibre55 protein50 fat680 kcal
KAsoon
Chicharrones de Pollo (Deshuesados y sin Empanar)
Crispy Boneless Chicken Thighs (Unbreaded)
Flavorful, crispy boneless chicken thigh pieces, seasoned in traditional Puerto Rican 'chicharrón' style but p…
2 net3 total1 fibre55 protein55 fat700 kcal
KAsoon
Pargo a la Sal
Salt-Baked Red Snapper
An elegant whole red snapper prepared by baking it entirely encased in a thick crust of sea salt. This method …
2 net3 total1 fibre60 protein50 fat700 kcal
KAsoon
Chuleta Ahumada a la Plancha
Grilled Smoked Pork Chop
A thick, savory smoked pork chop, grilled or pan-seared to develop a flavorful crust and tender interior. The …
3 net3 total0 fibre55 protein40 fat600 kcal
KAsoon
Lomo de Cerdo al Mojo Criollo
Pork Loin with Creole Garlic-Citrus Mojo
Succulent pork loin marinated and cooked to tender perfection with a vibrant 'mojo criollo' sauce – a traditio…
3 net4 total1 fibre70 protein55 fat800 kcal
KAsoon
Riñones al Ajillo (Keto)
Kidneys in Garlic Sauce (Keto)
Succulent slices of pork or beef kidneys quickly sautéed in olive oil with abundant garlic, a hint of dry whit…
3 net4 total1 fibre40 protein35 fat500 kcal
KAsoon
Atún Fresco a la Plancha con Mojo
Grilled Fresh Tuna with Garlic-Citrus Mojo
A thick cut of fresh tuna steak, expertly grilled or pan-seared to your preferred doneness, typically medium-r…
4 net5 total1 fibre60 protein35 fat600 kcal
KAsoon
Bistec Relleno de Queso y Jamón
Steak Stuffed with Ham and Cheese
Thinly pounded beef steak (often round or skirt steak) rolled and stuffed with savory ham and a generous amoun…
4 net5 total1 fibre70 protein55 fat800 kcal
KAsoon
Cabro Asado
Roasted Goat with Garlic and Herbs (Keto Modificado)
Slow-roasted chunks of tender goat meat, seasoned simply with garlic, oregano, bay leaves, and a touch of oliv…
4 net5 total1 fibre60 protein55 fat750 kcal
KAsoon
Carrucho Salteado al Ajillo
Garlic Sautéed Conch
Tender conch meat (carrucho), quickly sautéed with a generous amount of garlic, olive oil, and a touch of dry …
4 net5 total1 fibre55 protein30 fat500 kcal
KAsoon
Chillo en Salsa de Mantequilla y Limón
Pan-seared Red Snapper in Butter-Lemon Sauce
A fresh fillet of red snapper (chillo), pan-seared to a beautiful golden crisp on the exterior while remaining…
4 net5 total1 fibre50 protein45 fat600 kcal
KAsoon
Conejo al Ajillo
Garlic Rabbit
Pieces of rabbit, pan-fried or roasted until golden, then simmered in a rich garlic-infused olive oil sauce, o…
4 net5 total1 fibre90 protein50 fat800 kcal
KAsoon
Langosta a la Parrilla (con Mantequilla de Ajo y Limón)
Grilled Lobster with Garlic Lemon Butter
Whole lobster tail or split lobster, grilled to perfection and basted with a savory garlic, lemon, and butter …
4 net4 total0 fibre50 protein38 fat550 kcal
KAsoon
Parrillada de Carnes (Keto Modificada)
Mixed Grilled Meats Platter (Keto Modified)
A generous platter featuring an assortment of expertly grilled meats, commonly including steak (such as skirt …
4 net5 total1 fibre100 protein85 fat1200 kcal
KAsoon
Pulpo a la Plancha
Grilled Octopus with Keto Vegetables
Tender octopus tentacles, marinated and grilled to perfection, often served simply with olive oil, garlic, and…
4 net6 total2 fibre65 protein30 fat550 kcal
KAsoon
Vieras a la Plancha con Mantequilla de Ajo
Grilled Scallops with Garlic Butter
Succulent fresh scallops seared or grilled to perfection, then drizzled with a rich and flavorful garlic butte…
4 net4 total0 fibre45 protein35 fat500 kcal
KAsoon
Chicharrón de Pescado
Fried Fish 'Cracklings' (Keto-style)
Crispy fried pieces of fish (often skin and attached meat, or small chunks of fish), seasoned and fried until …
5 net8 total3 fibre45 protein45 fat600 kcal
KAsoon
Codornices a la Plancha con Vegetales Asados
Grilled Quail with Roasted Vegetables
Whole quail, seasoned with Puerto Rican spices and grilled to perfection, served with a side of roasted low-ca…
5 net10 total5 fibre55 protein45 fat650 kcal
KAsoon
Dorado a la Plancha con Mantequilla de Ajo y Limón
Grilled Mahi-Mahi with Garlic-Lime Butter and Steamed Keto Vegetables
A fresh mahi-mahi fillet, grilled to perfection, seasoned with garlic, salt, and black pepper, and drizzled wi…
5 net8 total3 fibre60 protein55 fat750 kcal