South African keto guide
Safe Harbor
191 dishes58 keto as served118 with a photo
Keto friendliness
Deeply rooted in the "braai" (barbecue) culture, this is a highly meat-forward cuisine that naturally fits a keto lifestyle.
Top ingredients
Boerewors (farmer's sausage), biltong (cured meat), lamb chops, and large grilled steaks.
Danger zones
Avoid "pap" (maize porridge), sweet chutneys, sugary marinades like monkey gland sauce, and melktert.
Best for
Carnivores and high-protein dieters who thrive on diverse, seasoned meats and simple preparations.
191 dishes · page 1 of 4
Bokkoms
Dried, Salted Fish
A West Coast South African delicacy, bokkoms are whole, small, salted and air-dried fish, typically Mullet. Th…
0 net0 total0 fibre40 protein10 fat250 kcal
Biltong
Cured Dried Meat Slices
A traditional South African cured dried meat, typically made from beef, game, or ostrich, seasoned with spices…
1 net1 total0 fibre50 protein10 fat300 kcal
Droëwors
Dried Sausage
A traditional South African dried sausage, similar to biltong but in sausage form. Made from ground beef or ga…
1 net1 total0 fibre45 protein20 fat350 kcal
Geroosterde Murgbene met Kruie
Roasted Bone Marrow with Herbs
Rich and savory roasted beef bone marrow, a popular starter in South African cuisine, simply seasoned with her…
1 net1 total0 fibre20 protein75 fat800 kcal
Krokante Varkpens
Crispy Pork Belly (Grilled or Roasted)
Succulent pork belly, slow-roasted or grilled (braaied) until the skin is perfectly crispy and the meat is ten…
1 net1 total0 fibre50 protein100 fat1100 kcal
Braaied Lam Ribbetjies
Grilled Lamb Ribs
Tender lamb ribs, slow-cooked or grilled over open flames (braai), seasoned simply with salt and pepper, often…
2 net2 total0 fibre65 protein75 fat950 kcal
Braaivleis (Grilled Steak)
South African BBQ Grilled Steak
A South African barbecue staple featuring a premium cut of beef steak, typically grilled over an open flame un…
2 net3 total1 fibre85 protein55 fat800 kcal
Game Steak (e.g., Kudu)
Grilled Game Steak
A lean and flavorful steak from indigenous South African game, such as Kudu or Springbok, typically grilled an…
2 net3 total1 fibre75 protein30 fat600 kcal
Gebraaide Lamstjops met Munt en Roemaryntjies
Grilled Lamb Loin Chops with Mint and Rosemary
Tender lamb loin chops, marinated and grilled to perfection, seasoned with fresh mint and rosemary. A classic …
2 net3 total1 fibre60 protein55 fat750 kcal
Geroosterde Hoenderspies
Grilled Chicken Skewers
Simple, succulent pieces of chicken breast or thigh, seasoned purely with salt, black pepper, and fresh herbs,…
2 net3 total1 fibre60 protein35 fat580 kcal
Geroosterde Lamnierjies
Grilled Lamb Kidneys
Lamb kidneys, a traditional South African offal, simply grilled and seasoned. A rich and nutrient-dense dish, …
2 net2 total0 fibre45 protein25 fat400 kcal
Geroosterde Sardientjies met Suurlemoen en Kruie
Grilled Sardines with Lemon and Herbs
Fresh sardines, simply grilled and seasoned with lemon juice and a medley of fresh herbs. A popular coastal di…
2 net2 total0 fibre35 protein35 fat480 kcal
Geroosterde Stokvisfilet met Suurlemoenbottersous (Keto-vriendelike Bykosse)
Grilled Hake Fillet with Lemon Butter Sauce (Keto Sides Only)
Fresh hake fillet, a popular white fish in South Africa, grilled to perfection and served with a rich lemon-bu…
2 net3 total1 fibre45 protein45 fat600 kcal
Grilled Kingklip Fillet
Grilled White Fish Fillet
A popular South African white fish, Kingklip, known for its firm, succulent flesh. Typically grilled or pan-fr…
2 net2 total0 fibre70 protein40 fat650 kcal
Walkie Talkies
Grilled Chicken Feet and Heads
A popular and authentic South African street food consisting of grilled or stewed chicken feet and heads, ofte…
2 net2 total0 fibre35 protein30 fat450 kcal
Avokado Ritz (Keto Aangepas, sonder suikerige slaaisous)
Avocado Ritz (Keto Modified, without sugary dressing)
A classic South African starter featuring half an avocado filled with fresh prawns, traditionally served with …
3 net8 total5 fibre20 protein38 fat450 kcal
Geroosterde Calamari met Suurlemoenbottersous (sonder Beslag, Keto-vriendelike Bykosse)
Grilled Calamari with Lemon Butter Sauce (No Batter, Keto Sides)
Tender calamari tubes and/or heads, grilled (not deep-fried) to perfection and served with a simple, zesty lem…
3 net4 total1 fibre50 protein30 fat480 kcal
Geroosterde Kreefsterte met Knoffelbotter
Grilled Crayfish Tail with Garlic Butter
A luxurious South African delicacy of grilled crayfish tail, basted generously with melted garlic butter and s…
3 net3 total0 fibre45 protein45 fat600 kcal
Geroosterde Witvis Repies (Sonder Beslag)
Grilled White Fish Strips (Unbreaded)
Succulent strips of unbreaded white fish (such as Hake, not specifically excluded varieties) grilled to perfec…
3 net4 total1 fibre50 protein35 fat550 kcal
Slakke in Knoffelbotter
Snails in Garlic Butter
Succulent snails baked in a rich garlic herb butter, typically served as an appetizer. Naturally low in carbs …
3 net3 total0 fibre15 protein45 fat450 kcal
Braaied Varktjops
Grilled Pork Chops (Keto Sides)
Thick-cut pork chops, seasoned and grilled over an open fire (braai) or pan-fried, offering a smoky flavor and…
4 net7 total3 fibre70 protein70 fat900 kcal
Espetada
Espetada (Grilled Skewered Meat) with Keto Sides
Large skewers of marinated beef, chicken, or lamb, grilled to perfection. The meat itself is keto, but typical…
4 net7 total3 fibre70 protein60 fat850 kcal
Gebraaide Beeslewer en Spek
Grilled Beef Liver and Bacon (with Roasted Tomato)
Pan-fried or grilled slices of beef liver served with crispy streaky bacon and a roasted tomato. A simple yet …
4 net6 total2 fibre55 protein40 fat600 kcal
Gerookte Engelvis
Smoked Angelfish (with Keto Sides)
Locally smoked Angelfish (also known as Cape Salmon), served as a succulent fillet. It boasts a distinct smoky…
4 net7 total3 fibre55 protein45 fat650 kcal
Gerookte Salm met Roomkaas en Kapers
Smoked Salmon with Cream Cheese and Capers
Delicate slices of premium smoked salmon served with a generous dollop of full-fat cream cheese, tangy capers,…
4 net5 total1 fibre35 protein35 fat480 kcal
Geroosterde Garnale met Knoffelbotter
Grilled Prawns with Garlic Butter (Keto Modified)
Succulent prawns grilled and tossed in a rich, aromatic garlic butter sauce, often served with lemon wedges. A…
4 net5 total1 fibre50 protein65 fat750 kcal
Geroosterde Lamsskaapboudjie met Keto-groente
Grilled Lamb Rump with Green Beans and Garlic Butter
Succulent and flavorful lamb rump, simply seasoned with rosemary and garlic, then expertly grilled. Served wit…
4 net7 total3 fibre65 protein48 fat700 kcal
Pan-gebraaide Hoenderborsfilet (Sonder Beslag, Keto-vriendelike Bykosse)
Pan-Fried Chicken Breast (Unbreaded, with Keto Sides)
A tender chicken breast, pan-fried to a golden crisp without any breading. Seasoned simply with salt, pepper, …
4 net6 total2 fibre65 protein50 fat700 kcal
Pan-Gebraaide Hoenderpensies met Knoffel en Chili
Pan-Fried Chicken Gizzards with Garlic and Chili
Savory chicken gizzards, pan-fried until tender yet with a slight chew, seasoned simply with fresh garlic, chi…
4 net5 total1 fibre50 protein30 fat480 kcal
Skilpadjies
Lamb's Liver Wrapped in Caul Fat
A rich and traditional South African dish consisting of chopped lamb's liver, often mixed with onion and spice…
4 net5 total1 fibre35 protein50 fat600 kcal
Snoek Pâté (met Selderystokkies/Keto-beskuitjies)
Snoek Pâté (with Celery Sticks or Keto Crackers)
A rich, smoky pâté made from flaked, smoked snoek fish, mixed with cream cheese, mayonnaise, and seasonings. A…
4 net5 total1 fibre35 protein60 fat700 kcal
Volstruis Carpaccio met Rucola en Parmesaan
Ostrich Carpaccio with Rocket & Parmesan
Exquisitely thinly sliced, raw ostrich fillet, typically served with fresh rocket leaves, shaved Parmesan chee…
4 net5 total1 fibre40 protein25 fat400 kcal
Beestong met Mosterdsous (Keto-Aangepas, sonder Brood)
Ox Tongue with Keto Mustard Sauce (Bread-Free)
Slow-cooked ox tongue, tender and rich, typically served sliced with a creamy mustard sauce. A traditional Sou…
5 net5 total0 fibre65 protein50 fat720 kcal
Gebakte Haddock (Keto-aangepas)
Baked Haddock with Lemon Butter Sauce and Keto Greens
Flaky haddock fillet, gently baked to perfection, served with a tangy lemon-butter sauce and a generous portio…
5 net8 total3 fibre60 protein45 fat650 kcal
Gebraaide Halloumi
Fried Halloumi
Slices of halloumi cheese pan-fried or grilled until golden brown and slightly crispy on the outside, soft and…
5 net5 total0 fibre35 protein45 fat550 kcal
Geroomde Spinasie
Creamed Spinach
A popular South African side dish consisting of finely chopped spinach cooked in a rich, creamy sauce. Natural…
5 net9 total4 fibre7 protein28 fat300 kcal
Geroosterde Geelstertfilet met Suurlemoenbottersous (Keto-vriendelike Bykosse)
Grilled Yellowtail Fillet with Lemon Butter Sauce (Keto Sides)
Fresh yellowtail fillet, grilled to perfection and drizzled with a rich lemon butter sauce. Served with a choi…
5 net8 total3 fibre55 protein48 fat680 kcal
Geroosterde Heel Hoender (Halwe Hoender met Keto Bykosse)
Grilled Half Chicken (with Keto Sides)
A succulent half chicken, typically grilled to perfection. For keto, it's prepared with a simple lemon-herb or…
5 net8 total3 fibre70 protein50 fat750 kcal
Geroosterde Lamnek Tjops met Keto-groente
Grilled Lamb Neck Chops with Broccoli and Butter
Flavorful and robust lamb neck chops, marinated simply and grilled to perfection, emphasizing the rich lamb ta…
5 net8 total3 fibre60 protein46 fat680 kcal
Geroosterde Makriel met Suurlemoen en Kruie
Grilled Mackerel with Lemon and Herbs (Keto Sides)
Fresh mackerel, a rich and oily fish, lightly marinated in olive oil, lemon juice, garlic, and Mediterranean h…
5 net8 total3 fibre55 protein55 fat750 kcal
Karoo Lamb Chops
Karoo Lamb Chops with Keto Sides
Succulent, grilled lamb chops, often from the Karoo region known for its flavorful lamb. Typically served with…
5 net8 total3 fibre80 protein90 fat1100 kcal
Keto Geelrys (Borrie Blomkoolrys)
Turmeric Cauliflower Rice (South African Style)
A keto-friendly take on the classic South African yellow rice, made with grated cauliflower, turmeric for colo…
5 net10 total5 fibre5 protein15 fat200 kcal
Prego Steak
Prego Steak (without the roll, with Keto Sides)
A tender, pan-fried steak often served in a Portuguese roll with a garlicky, spicy sauce. The steak and sauce …
5 net8 total3 fibre60 protein55 fat750 kcal
Springbok Loin met Bessie Reduksie (Keto-Aangepas)
Springbok Loin with Keto Berry Reduction
Lean and flavorful springbok loin, seared or grilled, served with a tangy berry reduction made with keto sweet…
5 net8 total3 fibre70 protein40 fat680 kcal
Varkhaas Medallions met Romige Mosterdsous
Pork Fillet Medallions with Creamy Mustard Sauce
Tender medallions of pork fillet, pan-fried and served with a rich and creamy Dijon mustard sauce. A common an…
5 net5 total0 fibre55 protein45 fat650 kcal
Biltong Slaai
Biltong Salad (with Greens and Avocado)
A refreshing salad featuring thinly sliced, cured biltong, mixed fresh greens, crisp cucumber, ripe cherry tom…
6 net10 total4 fibre45 protein50 fat650 kcal
Boerewors
Farmer's Sausage
A traditional South African coiled sausage, typically made from beef, sometimes mixed with pork or lamb, and s…
6 net8 total2 fibre50 protein60 fat750 kcal
Chicken Peri-Peri (Grilled)
Grilled Peri-Peri Chicken
A Portuguese-inspired dish widely popular in South Africa, featuring chicken marinated in a spicy peri-peri (A…
6 net8 total2 fibre70 protein65 fat850 kcal
Gemarineerde Olywe
Marinated Olives
A vibrant selection of green and black olives, marinated in high-quality olive oil with aromatic herbs, crushe…
6 net10 total4 fibre3 protein38 fat350 kcal
Geroosterde Koedoe Ribbetjies met Keto-Bykosse
Grilled Kudu Ribs with Keto Sides
Succulent kudu ribs, either grilled directly or slow-cooked and then finished on the grill for flavor, seasone…
6 net10 total4 fibre80 protein75 fat1050 kcal
Geroosterde Lamsskouer met Romige Spinasie en Botterige Groenbone
Slow-Roasted Lamb Shoulder with Creamed Spinach and Buttered Green Beans
Tender, slow-roasted lamb shoulder, cooked until falling off the bone, seasoned with garlic and rosemary. Serv…
6 net10 total4 fibre75 protein70 fat950 kcal
Geroosterde Springbokfilet (met Keto Bykosse)
Grilled Springbok Loin with Keto Sides
Tender grilled springbok loin, a lean and flavorful game meat, served with generous portions of keto-friendly …
6 net10 total4 fibre65 protein50 fat750 kcal
Groen Pens Bredie (Keto-aangepas)
Green Tripe Stew (Keto Modified)
A hearty, traditional stew made from carefully cleaned green tripe, slow-cooked with onions, garlic, and simpl…
6 net8 total2 fibre60 protein35 fat580 kcal
Hoendernekke Bredie (Keto-aangepas)
Chicken Neck Stew (Keto Modified)
A rustic and flavorful slow-cooked stew made with tender chicken necks, onions, garlic, and aromatic spices, s…
6 net9 total3 fibre45 protein38 fat550 kcal
Hoenderpensies Bredie (Keto-Vriendelik)
Chicken Gizzards Stew (Keto-Friendly)
A hearty and flavorful stew made with tender chicken gizzards, slow-cooked in a rich broth with low-carb veget…
6 net10 total4 fibre50 protein25 fat420 kcal
Hoenderslaai met Avokado en Spek (Keto)
Chicken Salad with Avocado and Bacon (Keto)
A substantial salad featuring grilled or roasted chicken pieces, crispy bacon, and creamy avocado, served on a…
6 net13 total7 fibre55 protein45 fat650 kcal
Pan-Gebraaide Peri-Peri Garnale (Sonder Rys/Brood)
Pan-Fried Peri-Peri Prawns (No Rice/Bread)
Succulent prawns pan-fried in a spicy peri-peri sauce, a popular dish often served as a main or starter in Sou…
6 net8 total2 fibre45 protein40 fat580 kcal
Pekelvleis en Kool
Corned Beef and Cabbage (Keto Modified)
Slow-cooked, tender corned beef brisket served with boiled or braised cabbage. A simple, hearty meal, traditio…
6 net10 total4 fibre75 protein55 fat800 kcal
Piekle Uie (Keto-aangepas)
Pickled Onions (Keto Modified, Sugar-Free)
Small, tangy pickled onions, a popular South African condiment. Prepared without added sugar to be keto-friend…
6 net8 total2 fibre1 protein0 fat50 kcal
Steak Tartare
Steak Tartare (South African Style)
Finely minced raw beef fillet, seasoned with capers, shallots, Dijon mustard, Tabasco, Worcestershire sauce, a…
6 net8 total2 fibre50 protein50 fat650 kcal
Questions people ask
What can I eat at a South African restaurant on keto?
Good orders that are keto as served include Bokkoms (0g net carbs), Biltong (1g net carbs), Droëwors (1g net carbs), Geroosterde Murgbene met Kruie (1g net carbs), Krokante Varkpens (1g net carbs) and Braaied Lam Ribbetjies (2g net carbs). Of the 191 South African dishes in this guide, 58 are keto as served.
Is South African food keto-friendly?
Keto Atlas rates South African food "Safe Harbor" for keto. Deeply rooted in the "braai" (barbecue) culture, this is a highly meat-forward cuisine that naturally fits a keto lifestyle.
What South African dishes should I avoid on keto?
Avoid "pap" (maize porridge), sweet chutneys, sugary marinades like monkey gland sauce, and melktert. Dishes to skip include Cape Malay Style Curried Fish (17g).
How do I order South African food keto-style?
Many dishes become keto with one small request. For Geroosterde Hoenderspies: ensure no sugary marinades, glazes, or sauces are used. Request simple salt, pepper, and herbs for seasoning. For Geroosterde Stokvisfilet met: explicitly request 'grilled' not 'battered and fried'. Omit high-carb sides like chips or rice.