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.
39 matching dishes
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
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
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 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
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
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
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