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.
33 matching dishes
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
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
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
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
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
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
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
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
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
Mondongo (Keto Modificado)
Keto Tripe Stew
Hearty tripe stew, slow-cooked with savory seasonings, bell peppers, onions, and often pork trotters for added…
11 net15 total4 fibre65 protein55 fat800 kcal
Pastel de Berenjena con Carne (Keto)
Layered Eggplant and Beef Casserole (Keto)
A savory casserole featuring layers of thinly sliced, sautéed eggplant replacing traditional plantains or past…
11 net18 total7 fibre60 protein48 fat720 kcal
Pastelón de Carne Keto con Puré de Coliflor
Keto Shepherd's Pie with Seasoned Ground Beef and Cauliflower Mash
A keto-friendly rendition of the classic Puerto Rican pastelón. Layers of savory ground beef seasoned with sof…
11 net18 total7 fibre60 protein60 fat800 kcal
Pollo Guisado (Keto Modificado)
Keto Stewed Chicken with Peppers and Olives
Chicken pieces stewed in a rich tomato-based sauce with bell peppers, onions, garlic, and olives, specifically…
11 net15 total4 fibre60 protein50 fat750 kcal
Pulpo Guisado (Keto Modificado)
Stewed Octopus with Keto Vegetables
Tender octopus slow-cooked in a rich and savory tomato-based sauce with sofrito, olives, and capers. Modified …
11 net16 total5 fibre40 protein40 fat600 kcal
Estofado de Cordero (Keto Modificado)
Lamb Stew with Keto Vegetables
Hearty chunks of lamb, slow-cooked until fork-tender in a rich, deeply flavored broth with traditional Puerto …
12 net18 total6 fibre65 protein60 fat850 kcal
Pimientos Rellenos de Carne
Stuffed Bell Peppers with Ground Beef
Large bell peppers (typically green or red) generously filled with a savory mixture of seasoned ground beef, s…
13 net20 total7 fibre55 protein55 fat750 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
Ajoblanco con Pollo a la Plancha (Keto Modificado)
Cold Garlic-Almond Soup with Grilled Chicken (Keto Modified)
A refreshing cold soup of Spanish origin, commonly found in Puerto Rico's culinary landscape due to Spanish in…
6 net10 total4 fibre50 protein55 fat700 kcal
KAsoon
Buche de Cerdo Relleno de Picadillo Keto
Pig's Stomach Stuffed with Keto Ground Meat
A traditional and hearty dish featuring a pig's stomach, meticulously cleaned and then slow-cooked after being…
6 net8 total2 fibre70 protein70 fat900 kcal
KAsoon
Calamares Rellenos de Chorizo (Keto Modificado)
Squid Stuffed with Chorizo (Keto)
Tender squid tubes meticulously stuffed with a rich, savory mixture of diced chorizo, herbs, and spices. The s…
6 net8 total2 fibre50 protein60 fat750 kcal
KAsoon
Chayote Relleno de Carne y Queso (Keto Modificado)
Stuffed Chayote with Meat and Cheese (Keto Modified)
Tender chayote halves, baked or steamed, and filled with a savory mixture of seasoned ground beef or pork, oft…
7 net14 total7 fibre45 protein45 fat600 kcal
KAsoon
Tortilla de Vegetales (Keto Modificada)
Vegetable Omelette (Keto Modified)
A fluffy omelette filled with a selection of low-carb vegetables such as bell peppers, onions, spinach, mushro…
7 net10 total3 fibre30 protein40 fat500 kcal
KAsoon
Caldo Santo Keto (con Pescado y Huevos, sin Viandas)
Keto Seafood and Egg Stew (without Root Vegetables)
A rich, creamy, and flavorful seafood stew, featuring fresh fish and/or shellfish (like shrimp or clams) slow-…
9 net12 total3 fibre50 protein70 fat850 kcal
KAsoon
Pastel de Chayote con Carne Keto
Keto Chayote Shepherd's Pie with Meat
A savory casserole featuring seasoned ground beef (picadillo) layered with tender, mashed or thinly sliced cha…
9 net15 total6 fibre55 protein60 fat820 kcal
KAsoon
Aguacates Rellenos de Picadillo de Carne Keto
Avocados Stuffed with Keto Ground Beef
Creamy avocado halves generously filled with savory picadillo (seasoned ground beef), cooked with sofrito, oli…
10 net18 total8 fibre35 protein50 fat650 kcal
KAsoon
Bacalao con Vegetales (Keto Modificado)
Keto Baked Cod with Vegetables
Flaky baked cod fillet, seasoned with garlic and olive oil, served alongside a medley of sautéed or steamed lo…
10 net15 total5 fibre85 protein40 fat750 kcal
KAsoon
Calabaza Rellena de Carne (Keto Modificada)
Stuffed Calabaza Squash with Seasoned Meat (Keto Modified)
A whole or halved calabaza squash (West Indian pumpkin), roasted until tender, then filled with a savory picad…
10 net15 total5 fibre45 protein50 fat650 kcal
KAsoon
Calamares Fritos Keto (con Harina de Almendras)
Keto Fried Calamari (with Almond Flour Breading)
Fresh calamari rings and tentacles lightly coated in a seasoned almond flour mixture and quickly deep-fried to…
10 net15 total5 fibre55 protein65 fat850 kcal
KAsoon
Berenjenas a la Parmesana Keto (Sin Empanar)
Keto Eggplant Parmesan (Unbreaded)
Layers of tender, unbreaded eggplant slices baked with a rich, unsweetened tomato sauce, mozzarella, and Parme…
11 net18 total7 fibre35 protein45 fat650 kcal
KAsoon
Mariscada a la Marinera (Keto Modificada)
Keto Seafood Marinara Stew
A flavorful stew featuring a variety of fresh seafood like shrimp, calamari, mussels, and fish, cooked in a ri…
11 net15 total4 fibre95 protein45 fat850 kcal
KAsoon
Arroz con Pollo Keto (con Arroz de Coliflor)
Keto Chicken and Cauliflower Rice
A low-carb version of the classic Puerto Rican chicken and rice dish, made with riced cauliflower instead of t…
12 net20 total8 fibre80 protein60 fat900 kcal
KAsoon
Molondrones Guisados con Carne de Cerdo
Stewed Okra with Pork and Sofrito (Keto Modified)
Tender okra pods stewed with succulent pieces of pork, rich sofrito, diced tomatoes, bell peppers, onions, and…
12 net18 total6 fibre40 protein45 fat600 kcal