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.
23 matching dishes
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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