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.
81 matching dishes · page 1 of 2
Chicharrón de Cerdo
Crispy Pork Belly Cracklings
Thick pieces of pork belly or skin, slow-cooked and then fried to a perfect crisp, served plain. A popular and…
0 net0 total0 fibre55 protein80 fat950 kcal
Sardinas Frescas a la Plancha
Fresh Grilled Sardines
Whole fresh sardines, simply seasoned and grilled to perfection, offering a rich, savory, and naturally oily f…
0 net0 total0 fibre40 protein38 fat500 kcal
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
Chuletas Fritas
Fried Pork Chops
Bone-in pork chops, often thin-cut, seasoned and pan-fried or deep-fried until golden brown, juicy, and tender…
2 net2 total0 fibre90 protein80 fat1100 kcal
Lechón Asado
Roasted Pork Shoulder
A cornerstone of Puerto Rican cuisine, this dish features a whole pig or a large cut of pork shoulder slow-roa…
2 net2 total0 fibre100 protein90 fat1200 kcal
Carne Frita
Fried Pork Chunks
Marinated pork shoulder or leg, cut into bite-sized chunks, deep-fried until golden brown, crispy on the outsi…
3 net3 total0 fibre80 protein75 fat1000 kcal
Huevos Fritos con Aguacate y Tocino
Fried Eggs with Avocado and Bacon
A hearty and naturally keto-friendly breakfast or brunch plate featuring perfectly fried eggs, slices of fresh…
3 net10 total7 fibre35 protein60 fat700 kcal
Longaniza (a la Plancha)
Grilled Puerto Rican Pork Sausage
Savory Puerto Rican pork sausage, often made with annatto for color, garlic, and spices, grilled or pan-fried.…
3 net4 total1 fibre40 protein75 fat850 kcal
Camarones al Ajillo
Garlic Shrimp
Plump shrimp quickly sautéed in a generous amount of olive oil with copious garlic, often finished with butter…
4 net4 total0 fibre40 protein60 fat750 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
Tortilla de Camarones
Shrimp Omelet
A simple yet delicious omelet made with scrambled eggs, succulent shrimp, and a sofrito base of sautéed onions…
4 net6 total2 fibre35 protein32 fat450 kcal
Berenjena Escabechada
Eggplant in Vinaigrette
Tender slices of eggplant marinated in a zesty vinaigrette with red onions, colorful bell peppers, pimentos, a…
5 net12 total7 fibre4 protein30 fat300 kcal
Chorizo al Vino
Chorizo in Red Wine
Spicy Spanish chorizo sausage slices pan-fried and then simmered in red wine with garlic and a touch of herbs,…
5 net6 total1 fibre30 protein50 fat600 kcal
Ensalada de Aguacate con Tomate y Cebolla
Avocado, Tomato, and Onion Salad
A classic, simple Puerto Rican salad featuring generous slices of ripe avocado, juicy tomatoes, and thinly sli…
5 net14 total9 fibre4 protein35 fat380 kcal
Jueyes al Ajillo
Crabs in Garlic Sauce
Fresh crab meat (or whole crabs) sautéed in a rich garlic butter sauce, often with a hint of white wine or lim…
5 net6 total1 fibre50 protein55 fat700 kcal
Revoltillo de Bacalao
Scrambled Salted Codfish with Eggs
A traditional Puerto Rican breakfast or light meal featuring flaky salted codfish scrambled with eggs, sautéed…
5 net7 total2 fibre40 protein38 fat520 kcal
Sardinas en Escabeche
Marinated Sardines
Canned sardines, marinated in a tangy and aromatic escabeche sauce typically made with olive oil, vinegar, oni…
5 net8 total3 fibre30 protein45 fat550 kcal
Aguacate Relleno de Camarones
Stuffed Avocado with Shrimp
Ripe avocado halves generously filled with a savory mixture of succulent shrimp, diced peppers, onions, cilant…
6 net15 total9 fibre35 protein55 fat650 kcal
Carrucho a la Vinagreta
Conch Salad in Vinaigrette
A refreshing cold salad featuring tender cooked conch, marinated in a tangy vinaigrette with finely diced onio…
6 net8 total2 fibre40 protein30 fat450 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
Habichuelas Verdes Salteadas con Ajo
Sautéed Green Beans with Garlic
Fresh green beans quickly sautéed with garlic and olive oil until tender-crisp. A simple, delicious, and natur…
6 net10 total4 fibre5 protein18 fat220 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
Huevos Revueltos con Vegetales y Queso (Keto)
Scrambled Eggs with Vegetables and Cheese (Keto)
Fluffy scrambled eggs cooked with a medley of keto-friendly vegetables (e.g., bell peppers, onions, spinach) a…
6 net8 total2 fibre30 protein40 fat500 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
Ensalada de Camarones con Aguacate
Shrimp and Avocado Salad
A vibrant salad combining plump, cooked shrimp with creamy avocado slices, fresh greens (like lettuce or mixed…
7 net12 total5 fibre45 protein45 fat600 kcal
Morcilla
Blood Sausage
A rich, savory sausage made from pork blood, spices, and a small amount of rice, often mixed with finely diced…
7 net8 total1 fibre25 protein38 fat450 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
Crema de Aguacate
Cold Avocado Cream Soup
A refreshing, creamy, chilled soup made primarily from ripe avocados, vegetable or chicken broth, and fresh he…
8 net18 total10 fibre8 protein45 fat480 kcal
Mamposteao de Coliflor con Tocino
Cauliflower 'Mamposteao' with Bacon
A keto-friendly twist on the traditional 'Mamposteao', featuring riced cauliflower sautéed and mixed with cris…
8 net15 total7 fibre25 protein50 fat620 kcal
Berenjena Rellena
Stuffed Eggplant
Eggplant halves baked with a savory filling of seasoned ground meat (beef, pork, or a blend), sofrito, the egg…
9 net15 total6 fibre40 protein50 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
Calamares Encebollados
Squid with Sautéed Onions
Tender squid rings and tentacles sautéed with thinly sliced onions, bell peppers, garlic, and often a splash o…
9 net12 total3 fibre55 protein50 fat700 kcal
KAsoon
Chicharrón con Carne (Keto)
Crispy Pork Belly with Meat (Keto)
Succulent pieces of pork belly, slowly rendered and fried to perfection, featuring both ultra-crispy skin and …
0 net0 total0 fibre40 protein90 fat950 kcal
KAsoon
Codillo Asado (Keto)
Roasted Pork Hock/Knuckle (Keto)
A robust and flavorful dish featuring a whole pork hock or knuckle, slow-roasted until the meat is falling off…
1 net1 total0 fibre80 protein60 fat900 kcal
KAsoon
Lechón a la Vara (Keto)
Whole Spit-Roasted Pork (Keto)
A traditional and iconic Puerto Rican delicacy featuring an entire pig slow-roasted on a spit over an open fir…
1 net1 total0 fibre100 protein180 fat1100 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
Boquerones en Vinagre
Anchovies in Vinegar
Fresh anchovies, typically white, marinated in vinegar, high-quality olive oil, minced garlic, and fresh parsl…
2 net2 total0 fibre25 protein28 fat350 kcal
KAsoon
Mollejas de Res Salteadas
Sautéed Beef Sweetbreads
Tender beef sweetbreads (thymus gland), pan-seared to a golden crisp, typically with garlic, onions, and a spl…
2 net3 total1 fibre35 protein60 fat550 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
Espinacas Salteadas con Ajo y Tocino
Sautéed Spinach with Garlic and Bacon
Fresh spinach quickly sautéed in olive oil or flavorful bacon fat with fragrant minced garlic and crispy piece…
3 net6 total3 fibre10 protein30 fat350 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
Caldo de Queso con Huevo
Cheese Broth with Egg
A comforting, clear broth (typically chicken or vegetable-based) with tender cubes of fresh white cheese (ques…
4 net5 total1 fibre30 protein35 fat450 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
Costillas de Cerdo en Salsa de Ajo y Limón
Pan-Seared Pork Ribs with Garlic-Lemon Sauce
Succulent pork ribs (often country-style or spare ribs) pan-seared or slow-cooked until fall-off-the-bone tend…
4 net5 total1 fibre55 protein65 fat800 kcal
KAsoon
Ensalada de Berros con Tocino y Aguacate
Watercress Salad with Bacon and Avocado
A fresh and vibrant salad featuring the peppery bite of crisp watercress, complemented by savory crumbled cris…
4 net8 total4 fibre12 protein45 fat480 kcal
KAsoon
Ensalada de Palmito
Hearts of Palm Salad
A simple and elegant salad featuring tender hearts of palm, often sliced and tossed with a light vinaigrette, …
4 net8 total4 fibre2 protein16 fat180 kcal
KAsoon
Espárragos Salteados con Jamón Serrano
Sautéed Asparagus with Serrano Ham
Fresh asparagus spears sautéed until tender-crisp with garlic and olive oil, then garnished with crispy pan-fr…
4 net8 total4 fibre20 protein28 fat350 kcal
KAsoon
Huevos Revueltos con Chorizo (Keto)
Scrambled Eggs with Chorizo (Keto)
Fluffy scrambled eggs cooked with savory, diced Spanish chorizo sausage, often with onions and bell peppers. A…
4 net5 total1 fibre40 protein45 fat550 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
Pargo Entero al Vapor
Steamed Whole Red Snapper
A whole red snapper, delicately steamed with a light broth, garlic, cilantro, and a splash of olive oil. Typic…
4 net7 total3 fibre60 protein40 fat650 kcal
KAsoon
Sesos al Ajillo
Brains in Garlic Sauce
Delicately cooked beef or pork brains sautéed in a generous amount of garlic-infused olive oil, often with a h…
4 net4 total0 fibre30 protein75 fat800 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
Caldo de Pescado
Fish Broth
A simple, clear and savory broth made from fish bones, heads, and trimmings, simmered with aromatics like garl…
5 net6 total1 fibre15 protein25 fat300 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
Huevos Revueltos con Longaniza
Scrambled Eggs with Longaniza Sausage
A hearty breakfast or brunch dish featuring fluffy scrambled eggs mixed with savory, spiced Puerto Rican longa…
5 net5 total0 fibre35 protein60 fat700 kcal