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.
57 matching dishes
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 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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
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