South African keto guide
Safe Harbor
191 dishes58 keto as served118 with a photo
165 matching dishes · page 3 of 3
KAsoon
Afpak Lam (Stadig Geroosterde Lam met Keto Groente)
Hearth-Baked Lamb Shoulder with Keto Vegetables
Tender lamb shoulder slow-cooked using a traditional 'Afpak' method, resulting in incredibly succulent and fla…
5 net8 total3 fibre60 protein60 fat800 kcal
KAsoon
Eier Roerbraai met Sampioene en Spek
Scrambled Eggs with Mushrooms and Bacon
Fluffy scrambled eggs cooked with sautéed mushrooms and crispy bacon pieces. A hearty and naturally low-carb b…
5 net6 total1 fibre32 protein38 fat480 kcal
KAsoon
Gebakte Peri-Peri Hoenderdye (met Keto Bykosse)
Baked Peri-Peri Chicken Thighs (with Keto Sides)
Succulent bone-in, skin-on chicken thighs marinated in a fiery, sugar-free peri-peri sauce made from fresh chi…
5 net8 total3 fibre60 protein48 fat700 kcal
KAsoon
Geroosterde Dorado met Suurlemoenbottersous en Keto Groente
Grilled Dorado (Mahi-Mahi) with Lemon Butter Sauce and Keto Greens
A tender fillet of grilled Dorado (Mahi-Mahi), a firm white fish commonly found in South African waters, serve…
5 net9 total4 fibre68 protein58 fat780 kcal
KAsoon
Geskroeide Preie met Spek
Seared Leeks with Bacon
Tender leeks seared until lightly caramelized, then sautéed with crispy bacon bits in butter or olive oil. A f…
5 net8 total3 fibre8 protein22 fat250 kcal
KAsoon
Gestoofde Lam Ribbetjies
Braised Lamb Ribs (Keto Modified)
Tender lamb ribs, slow-braised in a savory broth with aromatic vegetables and herbs until they are fork-tender…
5 net8 total3 fibre55 protein60 fat750 kcal
KAsoon
Gestoofde Lamnek
Lamb Neck Stew (Keto Modified)
A rustic stew featuring succulent lamb neck, slow-cooked in a rich, savory broth with low-carb vegetables and …
5 net8 total3 fibre60 protein45 fat700 kcal
KAsoon
Gestoofde Tarentaal
Stewed Guineafowl (Keto Modified)
A hearty, slow-cooked stew featuring tender guineafowl pieces, simmered with low-carb aromatic vegetables and …
5 net8 total3 fibre65 protein40 fat650 kcal
KAsoon
Hoenderlewer Pate met Keto-Beskuitjies
Chicken Liver Pâté with Keto Crackers/Celery Sticks
A rich, creamy chicken liver pâté, often infused with brandy or herbs, a popular starter or light meal. Keto m…
5 net8 total3 fibre32 protein58 fat650 kcal
KAsoon
Umleqwa (Traditional Boiled Chicken with Keto Greens)
Traditional Boiled Chicken with Keto Greens
A traditional Xhosa dish featuring free-range chicken, slow-boiled until tender and falling off the bone, serv…
5 net8 total3 fibre80 protein68 fat950 kcal
KAsoon
Blomkool Kaasbak
Cauliflower Cheese Bake
Tender cauliflower florets baked in a rich, creamy cheese sauce, topped with more grated cheese and baked unti…
6 net10 total4 fibre18 protein35 fat400 kcal
KAsoon
Geroosterde Geelstert met Keto Appelkoosglaseersel
Grilled Yellowtail with Keto Apricot Glaze
Fresh, locally sourced yellowtail fillet, expertly grilled to flaky perfection, and topped with a unique South…
6 net8 total2 fibre55 protein40 fat600 kcal
KAsoon
Keto Mieliepap (Blomkool 'Pap' met Botter en Room)
Cauliflower 'Pap' (Keto Modified, with Butter and Cream)
A keto-friendly alternative to the beloved traditional maize meal pap. This version is crafted from pureed cau…
6 net12 total6 fibre8 protein30 fat350 kcal
KAsoon
Keto Pampoenkoekies (Keto Pumpkin Fritters)
Keto Pumpkin Fritters with Sugar Substitute
A keto-adapted version of the beloved South African pumpkin fritters. Made with low-carb flours (such as almon…
6 net10 total4 fibre12 protein35 fat400 kcal
KAsoon
Keto Spinasie en Feta Quiche (Korsloos)
Keto Spinach and Feta Quiche (Crustless)
A rich and savory crustless quiche, generously filled with fresh sautéed spinach, tangy feta cheese, and a hin…
6 net8 total2 fibre25 protein40 fat480 kcal
KAsoon
Peri-Peri Oesters
Peri-Peri Oysters
Fresh, briny oysters served with a spicy Peri-Peri sauce, offering a fiery kick to the delicate seafood. A pop…
6 net6 total0 fibre28 protein22 fat320 kcal
KAsoon
Umgqibelo (Slow-Cooked Cow Heels with Keto Sides)
Slow-Cooked Cow Heels with Keto Sides
A beloved traditional dish of cow heels, slow-cooked for hours until exceptionally tender and gelatinous, infu…
6 net10 total4 fibre75 protein88 fat1100 kcal
KAsoon
Garnaal en Avokado Slaai
Prawn and Avocado Salad
A refreshing and vibrant salad featuring plump, often grilled prawns and creamy avocado slices, served on a be…
7 net11 total4 fibre42 protein42 fat580 kcal
KAsoon
Gebakte Knoffel Sampioene
Baked Garlic Mushrooms
Whole or sliced mushrooms baked or pan-fried with generous amounts of butter, garlic, and fresh herbs. A simpl…
7 net10 total3 fibre8 protein25 fat280 kcal
KAsoon
Gebraaide Varknek met Bottergebraaide Kool
Pan-fried Pork Neck with Buttered Cabbage
Tender slices of pork neck pan-fried to perfection, served alongside simply buttered and seasoned cabbage. A c…
7 net11 total4 fibre48 protein58 fat730 kcal
KAsoon
Gebraaide Wildslewer met Uie
Pan-Fried Game Liver with Onions
Thinly sliced game liver (e.g., Kudu, Springbok, Impala), pan-fried quickly with generous caramelized onions u…
7 net10 total3 fibre45 protein30 fat500 kcal
KAsoon
Geroosterde Eisbein (Roasted Pork Hock with Sauerkraut)
Roasted Pork Hock with Sauerkraut
A substantial and succulent pork hock (Eisbein), traditionally slow-cooked until tender, then roasted to achie…
7 net12 total5 fibre90 protein105 fat1300 kcal
KAsoon
Gevulde Pattypantjies (met Maalvleis en Kaas)
Stuffed Patty Pans (with Mince and Cheese)
Patty pan squash, a low-carb summer squash, hollowed out and generously filled with a savory mixture of season…
7 net10 total3 fibre50 protein45 fat650 kcal
KAsoon
Keto Gesmoorde Beesvleis Slaai (met Avokado en Feta)
Keto Braised Beef Salad (with Avocado and Feta)
A vibrant and hearty salad featuring tender, slow-braised beef (e.g., chuck or brisket), fresh avocado slices,…
7 net12 total5 fibre55 protein50 fat680 kcal
KAsoon
Keto Kaapse Maleise Samoosa Vulsel (met Gebraaide Keto-groente)
Keto Cape Malay Samoosa Filling (with Pan-fried Keto Vegetables)
The aromatic and richly spiced ground beef (mince) filling, famously found in traditional Cape Malay samoosas,…
7 net10 total3 fibre50 protein45 fat620 kcal
KAsoon
Keto Vetkoek (Gevulde Keto Braaibroodjies)
Keto Fried Dough (Filled with Savory Mince)
A keto-adapted version of the iconic South African fried dough, Vetkoek. This low-carb dough is made with a bl…
7 net15 total8 fibre45 protein55 fat700 kcal
KAsoon
Pan-Gebraaide Lamnierjies met Spek en Sampioene (Pan-Fried Lamb Kidneys with Bacon and Mushrooms)
Pan-Fried Lamb Kidneys with Bacon and Mushrooms
Delicately pan-fried lamb kidneys, combined with crispy bacon pieces and earthy sautéed mushrooms. A rich and …
7 net10 total3 fibre65 protein65 fat850 kcal
KAsoon
Tamatieslaai en Uieslaai
Tomato and Onion Salad
A refreshing and classic South African side dish featuring thinly sliced ripe tomatoes and red onions, dressed…
7 net10 total3 fibre2 protein16 fat180 kcal
KAsoon
Beesstertsop (Keto Aangepas)
Oxtail Soup (Keto Modified)
A rich and deeply flavourful soup made from slow-cooked oxtail, vegetables, and beef broth, simmered until the…
8 net11 total3 fibre48 protein40 fat580 kcal
KAsoon
Gemengde Groenslaai met Avokado en Feta
Mixed Green Salad with Avocado and Feta
A fresh mixed green salad featuring crisp lettuce, creamy avocado slices, and crumbled feta cheese. Typically …
8 net13 total5 fibre11 protein32 fat370 kcal
KAsoon
Geroosterde Suid-Afrikaanse Keto Groente
Roasted South African Keto Vegetables
A vibrant medley of seasonal low-carb South African vegetables (e.g., bell peppers, asparagus, broccoli, mushr…
8 net15 total7 fibre5 protein17 fat200 kcal
KAsoon
Griekse Slaai (Keto-aangepas)
Greek Salad (Keto Modified)
A fresh and vibrant salad featuring crisp cucumber, bell peppers, ripe tomatoes, red onion, Kalamata olives, a…
8 net12 total4 fibre10 protein35 fat400 kcal
KAsoon
Hoenderlewers met Spek en Uie (Keto Aangepas)
Chicken Livers with Bacon and Onions (Keto Modified)
Pan-fried chicken livers, rich and tender, served with crispy bacon bits and sautéed onions. A hearty and flav…
8 net10 total2 fibre58 protein52 fat720 kcal
KAsoon
Keto Smoorvis (Gebakte Witvis)
Keto Stewed White Fish (Baked)
A traditional South African stewed fish dish, made keto-friendly by baking white fish fillets (e.g., hake, yel…
8 net12 total4 fibre50 protein35 fat550 kcal
KAsoon
Keto Umngqusho (Kerrie Blomkool 'Stamp' en Groenbone)
Keto Curried Cauliflower 'Samp' and Green Beans
A keto-friendly reimagining of the traditional Xhosa staple, Umngqusho. This version replaces high-carb samp (…
8 net15 total7 fibre10 protein30 fat380 kcal
KAsoon
Keto Viskoekies (met Gebraaide Groente)
Keto Fish Cakes (with Pan-fried Vegetables)
Flavorful pan-fried fish cakes made from flaked white fish (such as hake), mixed with fresh herbs, lemon zest,…
8 net12 total4 fibre40 protein40 fat580 kcal
KAsoon
Lamstong in Mosterdsous (Keto-Aangepas)
Lamb Tongue in Mustard Sauce (Keto Modified)
Tender, slow-cooked lamb tongue, sliced and served in a creamy, tangy mustard sauce. A traditional offal dish …
8 net9 total1 fibre52 protein42 fat620 kcal
KAsoon
Pan-Fried Amakhowe (Wild Mushrooms) with Herbs and Butter
Pan-Fried Wild Mushrooms with Herbs and Butter
A seasonal delicacy in many South African regions, these local wild mushrooms (amakhowe) are simply pan-fried …
8 net12 total4 fibre10 protein42 fat450 kcal
KAsoon
Seekos Platter (Keto Aangepas)
Keto Seafood Platter (Grilled/Steamed, without Carbs)
A generous platter featuring a selection of grilled or steamed prawns, mussels, calamari, and a line fish fill…
8 net10 total2 fibre110 protein45 fat850 kcal
KAsoon
Gestoofde Lamsskenkel in Rooiwyn (Keto Aangepas)
Braised Lamb Shank in Red Wine (Keto Modified)
Tender lamb shank slow-braised in a rich, flavourful dry red wine sauce until the meat is falling off the bone…
9 net13 total4 fibre72 protein68 fat920 kcal
KAsoon
Bloedwors (Keto-vriendelike Weergawe)
Keto Blood Sausage
A traditional South African sausage, common in regions with strong Afrikaans heritage. This keto-friendly vers…
10 net15 total5 fibre35 protein50 fat630 kcal
KAsoon
Gebraaide Skaaplewer met Gesmoorde Uie (Fried Lamb's Liver with Braised Onions)
Fried Lamb's Liver with Braised Onions
Tender lamb's liver, pan-fried to perfection, served with sweet and savory braised onions. A comforting and tr…
10 net15 total5 fibre60 protein52 fat780 kcal
KAsoon
Gemsbok Stoofpotjie (Keto-Aangepas)
Gemsbok Stew with Keto Vegetables
A rich and hearty slow-cooked stew featuring tender cuts of Gemsbok (a type of antelope) meat, simmered to per…
10 net15 total5 fibre65 protein50 fat750 kcal
KAsoon
Kerriemaalvleis met Blomkoolrys
Curried Mince with Cauliflower Rice
Savoury ground beef (mince) cooked in a rich, aromatic curry sauce, seasoned with traditional South African sp…
10 net16 total6 fibre58 protein62 fat820 kcal
KAsoon
Keto Hoender en Groente Roerbraai (met Shirataki Nudels)
Keto Chicken and Vegetable Stir-fry (with Shirataki Noodles)
Tender strips of chicken breast stir-fried with a colorful medley of low-carb vegetables such as bell peppers,…
10 net15 total5 fibre50 protein35 fat550 kcal