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.
78 matching dishes · page 1 of 2
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
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