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.
28 matching dishes
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Filete de Pescado en Salsa Verde con Espárragos
Fish Fillet in Green Sauce with Asparagus
A delicate fish fillet (such as cod or snapper) gently cooked in a vibrant 'salsa verde' made with olive oil, …
5 net8 total3 fibre50 protein50 fat700 kcal
KAsoon
Mero al Horno con Especias
Baked Grouper with Spices
A whole or filet of fresh grouper, seasoned generously with garlic, oregano, cumin, and other traditional spic…
5 net7 total2 fibre110 protein55 fat950 kcal
KAsoon
Bacalao con Calabacín Salteado
Sautéed Cod with Zucchini and Garlic
Flaked salted cod (bacalao) sautéed with fresh zucchini ribbons or chunks, plenty of minced garlic, olive oil,…
6 net8 total2 fibre35 protein30 fat450 kcal
KAsoon
Higaditos de Pollo a la Plancha con Cebolla (Keto)
Griddled Chicken Livers with Onions (Keto)
Fresh chicken livers seasoned and griddled (a la plancha) until perfectly cooked, resulting in a slightly cris…
6 net7 total1 fibre40 protein30 fat450 kcal
KAsoon
Hígado a la Plancha
Grilled Liver
Thinly sliced beef liver, seasoned and quickly grilled or pan-seared until tender. A straightforward and prote…
6 net8 total2 fibre90 protein45 fat780 kcal
KAsoon
Almejas al Ajillo
Clams in Garlic Sauce
Fresh clams sautéed in generous amounts of olive oil with thinly sliced garlic, white wine (or dry sherry for …
7 net8 total1 fibre35 protein30 fat450 kcal
KAsoon
Higuereta Guisada
Stewed Cow's Udder
A traditional and rustic Puerto Rican stew featuring tender, slow-cooked pieces of cow's udder (higuereta). It…
7 net10 total3 fibre55 protein45 fat650 kcal
KAsoon
Lomo de Cerdo Encebollado
Grilled Pork Tenderloin with Onions
Lean pork tenderloin slices, pan-seared or grilled to perfection, then topped with tender, caramelized onions.…
7 net9 total2 fibre60 protein40 fat650 kcal
KAsoon
Filete de Cerdo a la Plancha con Champiñones
Grilled Pork Fillet with Sautéed Mushrooms
Succulent slices of pork fillet (tenderloin) grilled or pan-seared to tender perfection, then topped with a ge…
8 net10 total2 fibre65 protein40 fat680 kcal
KAsoon
Calabacín Relleno de Camarones y Queso
Zucchini Stuffed with Shrimp and Cheese
Tender zucchini halves scooped out and filled with a savory mixture of sautéed shrimp, finely chopped vegetabl…
9 net14 total5 fibre45 protein48 fat650 kcal