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.
108 matching dishes · page 1 of 2
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 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
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 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
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
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
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
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
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
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
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
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 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
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
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
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
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
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