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.
26 matching dishes
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
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
Picadillo de Cerdo con Aguacate (Keto)
Ground Pork Hash with Avocado (Keto)
Savory ground pork seasoned with sofrito (garlic, onion, peppers), olives, capers, and aromatic spices, typica…
1 net6 total5 fibre38 protein80 fat900 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
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
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
Tostones de Aguacate (Keto Modificado)
Fried Avocado Slices (Keto Modified from Plantains)
Thick slices of ripe but firm avocado, seasoned and lightly pan-fried or air-fried until golden and crispy on …
3 net10 total7 fibre4 protein38 fat400 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
Gazpacho de Pepino y Aguacate Keto
Keto Cucumber and Avocado Gazpacho
A refreshing cold soup (gazpacho) made predominantly from puréed cucumber and avocado, blended with olive oil,…
4 net10 total6 fibre4 protein30 fat320 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
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
Chuleta Kan Kan (Keto)
Keto Kan Kan Pork Chop (Baked or Fried Unbreaded)
A distinctive large cut of pork chop (including the belly, rib, and loin), traditionally deep-fried. The keto …
5 net8 total3 fibre90 protein95 fat1200 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
KAsoon
Queso Blanco a la Plancha
Grilled White Cheese (without guava paste)
Slices of firm, salty Puerto Rican white cheese (often 'queso de freír' or similar variety) grilled until gold…
5 net5 total0 fibre30 protein40 fat480 kcal