South African keto guide
Safe Harbor
191 dishes58 keto as served118 with a photo
165 matching dishes · page 2 of 3
Varkpootjies (Keto-aangepas)
Slow-Cooked Pork Trotters (Keto Modified)
Tender and gelatinous pork trotters, slow-cooked in a savory broth with onions, garlic, and spices until melt-…
6 net8 total2 fibre60 protein55 fat750 kcal
Afval (Skaap Pens en Pote)
Lamb Tripe and Trotters Stew (Keto-Modified)
A deeply traditional and comforting stew of tender lamb tripe and trotters, slow-cooked to perfection in a sav…
7 net10 total3 fibre80 protein75 fat1000 kcal
Amasi en Biltong Slaai
Amasi and Biltong Salad
A refreshing and protein-rich salad featuring thinly sliced biltong (South African air-dried cured meat) over …
7 net12 total5 fibre40 protein45 fat600 kcal
Braaied Snoek
Grilled Snoek with Garlic Butter and Grilled Broccoli
A whole or filleted snoek (a local mackerel-like fish), typically butterflied and grilled over an open fire (b…
7 net12 total5 fibre50 protein55 fat700 kcal
Braaied Vark Ribbetjies (Keto Modified)
Grilled Pork Ribs (Keto Modified)
Tender, slow-grilled pork ribs, traditionally basted with a sweet and sticky sauce. For keto, these are prepar…
7 net10 total3 fibre75 protein65 fat900 kcal
Garnale Cocktail (Keto-Aangepas)
Keto Prawn Cocktail (Sugar-Free Dressing)
Plump, cooked prawns served on a bed of crisp lettuce, accompanied by fresh avocado slices and a homemade, sug…
7 net10 total3 fibre40 protein35 fat480 kcal
Geroosterde Lynvisfilet met Keto-Groente
Grilled Linefish Fillet with Keto Vegetables
Fresh, local linefish fillet (e.g., Hake, Dorado, Kabeljou, depending on the day's catch), simply grilled with…
7 net12 total5 fibre60 protein40 fat650 kcal
Hoender Satay (Keto-Aangepas)
Keto Chicken Satay Skewers (Sugar-Free Peanut Sauce)
Tender pieces of chicken grilled on skewers, generously coated in a rich, creamy, and completely sugar-free pe…
7 net12 total5 fibre55 protein50 fat700 kcal
Kaapse Maleise Gepekelde Vis (met Groente)
Cape Malay Pickled Fish (Keto Modified, with Greens)
A traditional cold, tangy fish dish popular around Easter. White fish (like hake) is cooked in a vinegary sauc…
7 net10 total3 fibre40 protein40 fat550 kcal
Pan-Gebraaide Hoenderlewers (Romige Knoffel en Kruie)
Pan-Fried Chicken Livers (Creamy Garlic & Herb)
Tender chicken livers pan-fried with garlic, fresh herbs (such as parsley and thyme), and finished in a rich c…
7 net8 total1 fibre45 protein60 fat750 kcal
Peri-Peri Chicken Livers
Peri-Peri Chicken Livers (without bread)
Spicy and flavorful chicken livers sautéed in a rich peri-peri sauce, often served as a starter with toast. Ea…
7 net10 total3 fibre40 protein50 fat650 kcal
Smoorsnoek (Keto-aangepas)
Flaked Snoek Stew (Keto Modified, without Potatoes)
A traditional Cape Malay dish featuring flaked snoek fish, pan-fried or gently stewed with sautéed onions, tom…
7 net10 total3 fibre50 protein45 fat600 kcal
Sosaties
Meat Skewers
Traditional Cape Malay marinated meat skewers, typically made with lamb or chicken. Traditionally marinated in…
7 net10 total3 fibre60 protein45 fat680 kcal
Stadig Gaar Lamsskenkel (met Groente)
Slow-Cooked Lamb Shank (Keto Modified, with Greens)
A hearty, slow-cooked lamb shank, braised until fall-off-the-bone tender in a rich, savory gravy. Keto modifie…
7 net10 total3 fibre70 protein65 fat900 kcal
Waterblommetjie Bredie
Water Lily Stew
A distinctive Cape Malay stew made with tender lamb or mutton and waterblommetjies (Aponogeton distachyos), an…
7 net12 total5 fibre55 protein48 fat700 kcal
Gepickelde Tong
Pickled Ox Tongue (with Keto Sides)
Slices of tender, slow-cooked ox tongue, pickled in a flavorful brine, served cold with a selection of crisp l…
8 net12 total4 fibre60 protein55 fat750 kcal
Geroosterde Varkneksteak met Romige Sampioene (Keto Bykosse)
Grilled Pork Neck Steak with Creamy Mushrooms (Keto Sides)
Succulent grilled pork neck steak, known for its excellent marbling and flavor, served with a rich, creamy mus…
8 net12 total4 fibre60 protein65 fat850 kcal
Gesmoorde Beesribbetjies (Keto-aangepas)
Braised Beef Short Ribs with Green Beans
Fork-tender beef short ribs slow-braised in a rich, savory broth with aromatic vegetables, until they are fall…
8 net12 total4 fibre70 protein65 fat850 kcal
Inyama Yenhloko
Cow's Head Meat Stew with Keto Vegetables
A traditional and hearty stew made from cow's head meat, simmered until tender. Naturally rich in collagen and…
8 net12 total4 fibre60 protein65 fat800 kcal
Keto Chakalaka (with Grilled Chicken/Beef)
Spicy Mixed Vegetable Relish (Keto) with Grilled Meat
A vibrant and spicy vegetable relish, traditionally made with carrots, beans, and peppers. Modified for keto b…
8 net15 total7 fibre60 protein50 fat750 kcal
Koue Vleis en Kaas Platter (Keto Aangepas)
Cold Meat and Cheese Platter (Keto Adapted)
An assortment of cold deli meats (excluding biltong/droëwors as primary elements) and various cheeses, often a…
8 net12 total4 fibre60 protein65 fat850 kcal
Mossels in Roomsaus
Mussels in Cream Sauce
Succulent fresh mussels, gently steamed and served in a luscious, decadent cream sauce infused with fragrant g…
8 net9 total1 fibre45 protein45 fat600 kcal
Ontbyt Platter met Steak en Eiers (Keto)
Breakfast Platter with Steak and Eggs (Keto)
A classic hearty breakfast featuring a grilled steak and eggs, typically fried or scrambled. Easily made keto …
8 net12 total4 fibre70 protein70 fat950 kcal
Pikante Beesvleis Slaai (Keto)
Spicy Beef Salad (Keto)
A vibrant and flavourful salad featuring strips of grilled, spicy beef served over a bed of mixed greens and k…
8 net14 total6 fibre60 protein45 fat680 kcal
Romige Knoffel Sampioene
Creamy Garlic Mushrooms
Sliced mushrooms sautéed in a rich garlic cream sauce. This is a very common and versatile keto-friendly side …
8 net10 total2 fibre8 protein30 fat350 kcal
Gestoomde Mossels in Witwyn & Knoffelbotter (Sonder Brood)
Steamed Mussels in White Wine & Garlic Butter (No Bread)
Fresh mussels steamed in a fragrant broth of dry white wine, garlic, and butter, typically served with bread f…
9 net10 total1 fibre40 protein40 fat550 kcal
Grilled Ostrich Fillet
Grilled Ostrich Fillet with Creamed Spinach and Roasted Asparagus
A lean, flavorful ostrich fillet, grilled to perfection, served with a rich, creamy spinach side and tender ro…
9 net15 total6 fibre60 protein40 fat650 kcal
Kaapse Maleise Hoenderlewers (Keto-Aangepas, met Klapperroom)
Cape Malay Chicken Livers with Coconut Cream (Keto Modified)
Chicken livers sautéed in a fragrant Cape Malay style curry sauce, enriched with coconut cream and aromatic sp…
9 net12 total3 fibre45 protein40 fat580 kcal
Kaasplankie (Keto Aangepas)
South African Cheese Board (Keto Modified)
A curated selection of local and international cheeses (e.g., aged cheddar, creamy brie, piquant blue cheese) …
9 net12 total3 fibre40 protein55 fat700 kcal
Maalvleis en Kool (Keto Modified)
Mince and Cabbage Braise (Keto Modified)
A hearty, comforting dish made with ground beef (mince) and shredded cabbage, often braised with a light tomat…
9 net15 total6 fibre60 protein48 fat700 kcal
Potjiekos (Meat & Low-Carb Vegetable Stew)
Traditional Potjie Stew
A slow-cooked stew prepared in a traditional three-legged cast-iron pot. Typically features tender meat (lamb,…
9 net15 total6 fibre55 protein50 fat720 kcal
Romige Seekos Sop (Keto-Aangepas)
Keto Creamy Seafood Soup
A luxurious, rich, and creamy soup brimming with a variety of fresh South African seafood (e.g., hake, prawns,…
9 net12 total3 fibre55 protein45 fat620 kcal
Stadig Geroosterde Varkpens met Geroomde Kool
Slow-Roasted Pork Belly with Creamed Cabbage
Tender, succulent pork belly, slow-roasted to perfection, allowing its rich flavors to develop. Served alongsi…
9 net14 total5 fibre60 protein90 fat1100 kcal
Vis Bobotie (Keto-aangepas)
Fish Bobotie (Keto-modified, Bread-Free)
A traditional Cape Malay dish reimagined for keto. Flaked white fish (e.g., hake, kingklip) is mixed with a fr…
9 net12 total3 fibre65 protein60 fat850 kcal
Melanzane alla Parmigiana
Eggplant Parmesan Bake
Layers of tender, roasted eggplant slices, rich sugar-free tomato sauce, melted mozzarella, and grated Parmesa…
10 net18 total8 fibre30 protein45 fat600 kcal
Oxtail Stew
Oxtail Stew with Low-Carb Vegetables
A rich, slow-cooked oxtail stew, braised until fall-off-the-bone tender in a savory gravy. Traditionally serve…
10 net15 total5 fibre65 protein75 fat950 kcal
Tomato Bredie
Tomato Stew
A classic Cape Malay lamb or mutton stew, characterised by a rich, savory-sweet tomato base. Slow-cooked until…
10 net16 total6 fibre55 protein55 fat750 kcal
KAsoon
Skaapkop (Slow-Cooked Sheep's Head)
Slow-Cooked Sheep's Head
A traditional and rustic South African delicacy, a whole sheep's head (often called 'Smiley' due to the cooked…
0 net0 total0 fibre85 protein95 fat1200 kcal
KAsoon
Varkkrakeling
Crispy Pork Crackling
Crispy deep-fried pork skin, a popular savoury snack in South Africa. Naturally high in fat and protein with z…
0 net0 total0 fibre55 protein40 fat600 kcal
KAsoon
Geroosterde Impala Fillet
Grilled Impala Fillet
Tender impala fillet, grilled to perfection, seasoned simply with salt, pepper, and herbs. Impala is a lean, f…
1 net2 total1 fibre70 protein30 fat600 kcal
KAsoon
Geroosterde Tarentaal
Roasted Guinea Fowl
Whole guinea fowl, roasted until the skin is crispy and the meat is tender and succulent, typically seasoned w…
1 net2 total1 fibre80 protein40 fat700 kcal
KAsoon
Gebakte Kob met Knoffel-Kruiebotter
Baked Kob with Garlic Herb Butter
A fresh fillet of locally sourced Kob (also known as Kabeljou), baked until perfectly flaky and moist, generou…
1.5 net2 total0.5 fibre45 protein30 fat450 kcal
KAsoon
Braaied Hoendernekke (Grilled Chicken Necks)
Grilled Chicken Necks
A popular informal snack or meal in South Africa, chicken necks are marinated lightly and then grilled over an…
2 net2 total0 fibre45 protein48 fat600 kcal
KAsoon
Gebraaide Harder Roe met Suurlemoen
Pan-Fried Mullet Roe with Lemon
Delicate mullet roe (fish eggs), lightly pan-fried to a golden crisp. A seasonal delicacy, often enjoyed simpl…
2 net2 total0 fibre42 protein33 fat480 kcal
KAsoon
Geroosterde Duif met Kruie en Knoffel
Roasted Pigeon with Herbs and Garlic
A whole pigeon, seasoned generously with fresh herbs and garlic, then roasted to perfection resulting in tende…
2 net2 total0 fibre40 protein30 fat450 kcal
KAsoon
Geroosterde Geelstert Sosaties (Grilled Yellowtail Skewers with Lemon and Herbs)
Grilled Yellowtail Skewers with Lemon and Herbs
Cubed yellowtail, a prized local game fish, threaded onto skewers and grilled to perfection. Marinated simply …
2 net3 total1 fibre70 protein42 fat680 kcal
KAsoon
Geroosterde Harders (Grilled Mullet with Lemon and Coarse Salt)
Grilled Mullet with Lemon and Coarse Salt
Fresh harders (mullet), a popular coastal fish, grilled simply with coarse salt and a squeeze of fresh lemon t…
2 net2 total0 fibre75 protein40 fat700 kcal
KAsoon
Geroosterde Varknek Steak
Grilled Pork Neck Steak with Keto Sides
A tender and flavorful cut of pork neck, grilled or pan-fried to perfection, typically seasoned with salt and …
2 net3 total1 fibre65 protein58 fat780 kcal
KAsoon
Geroosterde Vlakvark Fillet
Roasted Warthog Fillet with Keto Sides
A lean and flavorful warthog fillet, typically pan-seared or roasted, served with its natural juices and accom…
2 net3 total1 fibre70 protein25 fat550 kcal
KAsoon
Pan-gebraaide Plaasforel met Suurlemoenbotter
Pan-fried Farmed Trout with Lemon Butter
A whole farmed trout, pan-fried until its skin is perfectly crispy and the delicate flesh is cooked through an…
2 net2 total0 fibre45 protein35 fat500 kcal
KAsoon
Skaapstertjies
Grilled Lamb Tails
Grilled lamb tails, a lesser-known but traditional South African delicacy. Rich in fat and flavour, they are s…
2 net2 total0 fibre38 protein70 fat780 kcal
KAsoon
Spitbraai Lam
Spit-Roasted Lamb
A whole lamb, slowly roasted on a spit over open coals until tender and crispy, seasoned simply with salt and …
2 net3 total1 fibre75 protein65 fat850 kcal
KAsoon
Gebraaide Kaasgrillers met Geroosterde Keto-Bykosse
Grilled Cheese Griller Sausages with Keto Sides
Flavorful cheese griller sausages, grilled or pan-fried until nicely browned and the cheese is melted within, …
3 net5 total2 fibre30 protein50 fat600 kcal
KAsoon
Gerookte Forel met Keto-Mayonnaise en Selderystokkies
Smoked Trout with Keto Mayonnaise and Celery Sticks
Flakes of delicate smoked trout served with a rich, homemade keto-friendly mayonnaise and crisp celery sticks …
3 net4 total1 fibre27 protein32 fat420 kcal
KAsoon
Geroosterde Eend
Roast Duck (Keto Modified)
A whole or half duck, expertly roasted until the skin is wonderfully crispy and the meat is succulent and flav…
3 net4 total1 fibre60 protein65 fat800 kcal
KAsoon
Gestoofde Waterblommetjies
Stewed Water Hawthorn
Tender water hawthorn blossoms and stems, gently stewed in a savory broth with a touch of butter, seasoned wit…
3 net5 total2 fibre3 protein14 fat150 kcal
KAsoon
Keto Eiers Benedict (met Gesmoorde Spinasie en Parma Ham)
Keto Eggs Benedict (with Braised Spinach and Parma Ham)
A luxurious keto breakfast or brunch option featuring two perfectly poached eggs nestled atop a bed of buttery…
3 net5 total2 fibre30 protein50 fat600 kcal
KAsoon
Garnale in Romige Knoffelbottersous (sonder rys/brood)
Prawns in Creamy Garlic Butter Sauce (without rice/bread)
Succulent prawns sautéed and served in a rich, velvety creamy garlic butter sauce, often garnished with fresh …
4 net5 total1 fibre35 protein50 fat600 kcal
KAsoon
Haddockslaai (Rook Haddock Slaai)
Smoked Haddock Salad with Creamy Dressing
A traditional South African cold salad featuring flaked smoked haddock, often mixed with a rich, full-fat mayo…
4 net5 total1 fibre45 protein55 fat650 kcal
KAsoon
Keto Boerekos Omelet (met Biltong, Kaas en Sampioene)
Keto Farmer's Omelette (with Biltong, Cheese and Mushrooms)
A hearty, South African-inspired omelette, typically made with three eggs and generously filled with thinly sl…
4 net5 total1 fibre35 protein30 fat420 kcal