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.
117 matching dishes · page 1 of 2
Chicharrón de Pollo
Fried Chicken Chunks
Marinated chicken pieces, typically bone-in and skin-on, fried until wonderfully crispy. Seasoned traditionall…
3 net3 total0 fibre70 protein65 fat900 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
Chuletón a la Plancha (con Vegetales Salteados)
Grilled Bone-in Ribeye (with Sautéed Vegetables)
A thick, bone-in ribeye steak grilled to your preferred doneness, seasoned simply with salt and pepper, and se…
4 net8 total4 fibre80 protein90 fat1050 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
Frituras de Sesos (Keto con Harina de Almendras)
Brain Fritters - Keto with Almond Flour
A unique and traditional dish, these delicate beef or pork brain fritters are typically battered and fried. Fo…
4 net9 total5 fibre30 protein60 fat700 kcal
Pechuga Rellena de Queso y Jamón (Sin Empanar)
Pan-Seared Chicken Breast Stuffed with Ham and Cheese (No Breading)
Chicken breast pounded thin, stuffed with ham and cheese, then pan-seared or baked until golden and cooked thr…
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
Queso Frito
Fried Cheese (without guava paste)
Slices of white cheese (typically a fresh, firm cheese like queso de freír or halloumi) lightly fried until go…
5 net5 total0 fibre45 protein55 fat680 kcal
Sopa de Ajo con Huevo Escalfado (Keto Modificada)
Garlic Soup with Poached Egg (Keto Modified)
A traditional savory garlic soup, rich with olive oil and broth, made keto by omitting the typical toasted bre…
5 net7 total2 fibre20 protein30 fat400 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
Cangrejo Relleno (Keto Modificado)
Keto Stuffed Crab Shells
Crab meat mixed with sautéed vegetables (peppers, onions, garlic), herbs, and spices, traditionally bound with…
6 net9 total3 fibre40 protein45 fat600 kcal
Chayote Guisado (Keto como Acompañante)
Stewed Chayote (Keto Side Dish)
Tender chayote (a mild, low-carb squash) stewed in a light sofrito-based sauce with bell peppers, onions, and …
6 net10 total4 fibre5 protein30 fat350 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
Chuletillas de Cordero a la Plancha (Keto con Vegetales al Vapor)
Grilled Lamb Chops with Steamed Vegetables
Succulent lamb chops, grilled or pan-seared to perfection, seasoned with garlic, herbs, and spices. Served wit…
6 net10 total4 fibre70 protein90 fat1100 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
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
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
Vaca Frita (con Cebollas Salteadas y Limón)
Crispy Shredded Beef (with Sautéed Onions and Lime)
Boiled and shredded beef (typically flank steak) marinated in a citrus-garlic mixture, then pan-fried until cr…
6 net8 total2 fibre55 protein58 fat750 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
Costillas a la BBQ (Sin Salsa Dulce)
BBQ Ribs (No Sweet Sauce)
Succulent pork ribs, slow-cooked or grilled to perfection, but served without the traditional sugary BBQ sauce…
7 net8 total1 fibre55 protein55 fat700 kcal
Costillas Asadas (con Vegetales Asados)
Roasted Pork Ribs (with Roasted Keto Vegetables)
Pork ribs slow-roasted until tender and juicy, often seasoned with a savory rub. Served with a side of roasted…
7 net12 total5 fibre75 protein85 fat950 kcal
Langosta Thermidor
Thermidor Lobster
Lobster meat cooked with egg yolks, brandy (or white wine), and a rich creamy sauce, often stuffed back into t…
7 net8 total1 fibre60 protein65 fat850 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
Repollo Guisado
Stewed Cabbage
Cabbage slowly simmered in a savory broth, often with small pieces of smoked ham or bacon, garlic, and onions,…
7 net15 total8 fibre10 protein25 fat300 kcal
Tortilla Española (Keto Modificada con Coliflor o Calabacín)
Spanish Omelet (Keto Modified with Cauliflower or Zucchini)
A thick, hearty omelet common in Puerto Rico, traditionally made with eggs, potatoes, and onions. For a keto v…
7 net10 total3 fibre20 protein38 fat450 kcal
Alcapurrias de Coliflor y Carne (Keto Modificado)
Cauliflower and Meat Fritters - Keto Modified
A keto-friendly reimagining of the classic Puerto Rican fritter. Traditionally made with yautía and green plan…
8 net14 total6 fibre35 protein65 fat750 kcal
Ensalada de Bacalao con Aguacate (Sin Viandas)
Cod Salad with Avocado (No Root Vegetables)
A refreshing salad featuring salted cod (bacalao) flaked and mixed with fresh avocado, onions, and bell pepper…
8 net15 total7 fibre40 protein38 fat520 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 a la Criolla (con vegetales keto)
Fish in Creole Sauce (with Keto Vegetables)
A fish fillet (such as snapper or mahi-mahi) simmered in a vibrant Creole sauce made from tomatoes, peppers, o…
8 net12 total4 fibre55 protein30 fat550 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
Pimientos Rellenos de Queso (Sin Arroz ni Legumbres)
Cheese Stuffed Peppers (without Rice or Legumes)
Bell peppers (typically red or green) generously stuffed with a rich blend of cheeses and baked until tender a…
8 net13 total5 fibre30 protein55 fat650 kcal
Asadura Guisada
Stewed Offal (Pork Lungs, Heart, Liver)
A traditional stew made with a mix of pork offal (typically lungs, heart, and liver), slow-cooked in a rich, s…
9 net12 total3 fibre55 protein45 fat650 kcal
Berenjenas a la Vinagreta
Eggplant Vinaigrette Salad
Cooked eggplant slices marinated in a tangy vinaigrette with onions, peppers, and herbs. Served chilled, it's …
9 net15 total6 fibre4 protein20 fat250 kcal
Bistec a la Jardinera (Con Vegetales Keto)
Steak with Keto Garden Vegetables
A flavorful pan-seared steak (such as sirloin or palomilla) served with a medley of garden-fresh, low-carb veg…
9 net14 total5 fibre60 protein40 fat600 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
Pescado en Salsa de Coco (Keto Modificado)
Fish Fillet in Coconut Sauce (Keto Modified)
Fresh fish fillet (e.g., mahi-mahi, snapper) gently cooked in a rich, creamy coconut milk-based sauce with pep…
9 net12 total3 fibre60 protein45 fat650 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
Rellenos de Coliflor y Carne (Keto Modificado)
Cauliflower and Meat Stuffed Balls - Keto Modified
A keto version of the popular Puerto Rican stuffed potato ball. Instead of potato, a creamy mash of cauliflowe…
9 net16 total7 fibre40 protein70 fat800 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
Berenjena Guisada (Sin Viandas)
Eggplant Stew (without Starchy Vegetables)
A savory stew featuring eggplant cooked with sofrito, tomatoes, and aromatic spices. Typically served as a sid…
10 net18 total8 fibre8 protein25 fat300 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
Fricasé de Pollo (Sin Papa ni Zanahoria)
Chicken Fricassee (No Potato or Carrot)
Tender chicken pieces braised in a rich, savory tomato and wine-based sauce with bell peppers, onions, and oli…
10 net14 total4 fibre50 protein38 fat580 kcal
Guiso de Chayote con Cerdo o Pollo (Sin Viandas ni Espesantes)
Chayote Stew with Pork or Chicken (Keto Modified)
A comforting stew featuring tender chayote squash simmered with chunks of pork or chicken in a rich, flavorful…
10 net15 total5 fibre50 protein40 fat620 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
Mofongo de Coliflor con Chicharrón
Cauliflower Mofongo with Pork Rinds
A creative, keto-friendly adaptation of the classic Mofongo. Instead of plantains, mashed cauliflower is infus…
10 net18 total8 fibre30 protein45 fat550 kcal