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
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
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
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
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
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
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
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
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
Maalvleis en Kool (Keto Modified)
Mince and Cabbage Braise (Keto Modified)
A hearty, comforting dish made with ground beef (mince) and shredded cabbage, often braised with a light tomat…
9 net15 total6 fibre60 protein48 fat700 kcal
Potjiekos (Meat & Low-Carb Vegetable Stew)
Traditional Potjie Stew
A slow-cooked stew prepared in a traditional three-legged cast-iron pot. Typically features tender meat (lamb,…
9 net15 total6 fibre55 protein50 fat720 kcal
Vis Bobotie (Keto-aangepas)
Fish Bobotie (Keto-modified, Bread-Free)
A traditional Cape Malay dish reimagined for keto. Flaked white fish (e.g., hake, kingklip) is mixed with a fr…
9 net12 total3 fibre65 protein60 fat850 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
Oxtail Stew
Oxtail Stew with Low-Carb Vegetables
A rich, slow-cooked oxtail stew, braised until fall-off-the-bone tender in a savory gravy. Traditionally serve…
10 net15 total5 fibre65 protein75 fat950 kcal
Tomato Bredie
Tomato Stew
A classic Cape Malay lamb or mutton stew, characterised by a rich, savory-sweet tomato base. Slow-cooked until…
10 net16 total6 fibre55 protein55 fat750 kcal
Hoender en Garnaal Kerrie (Keto-aangepas)
Chicken and Prawn Curry (Keto Modified, no Rice/Bread)
A fragrant South African-style curry combining tender chicken pieces and succulent prawns in a rich, spiced co…
11 net15 total4 fibre55 protein42 fat620 kcal
Kerrie Eiers (Keto-aangepas)
Curried Hard-Boiled Eggs (Keto-Modified, without Rice)
Hard-boiled eggs simmered in a fragrant, gently spiced Cape Malay-style curry sauce, rich with onions and toma…
11 net15 total4 fibre30 protein60 fat700 kcal
Keto Frikkadels (Meatballs with Cauliflower Mash)
South African Meatballs with Cauliflower Mash
Savory South African meatballs (frikkadels) made from ground beef or lamb, seasoned with herbs and spices, pre…
11 net18 total7 fibre50 protein50 fat680 kcal
Volstruis Nek Stoofpotjie (Keto-Aangepas)
Keto Ostrich Neck Stew
A deeply flavorful South African stew, slow-cooked to perfection with tender, rich ostrich neck. Braised with …
11 net16 total5 fibre75 protein48 fat780 kcal
Wildsvleis Stoofpotjie (Keto-Aangepas)
Keto Venison Stew
A rich and savory stew featuring tender chunks of South African venison (e.g., springbok, kudu), slow-cooked w…
11 net15 total4 fibre70 protein45 fat750 kcal
Cape Malay Chicken Curry (Keto Modified, with Cauliflower Rice option)
Cape Malay Chicken Curry with Low-Carb Vegetables
Aromatic and flavorful chicken curry, characteristic of Cape Malay cuisine with its blend of spices and mild s…
12 net18 total6 fibre50 protein50 fat700 kcal
Hoender en Sampioen à la Crème met Gebraaide Sampioene
Chicken and Mushroom à la Crème with Sautéed Mushrooms
Tender pieces of chicken and sliced mushrooms simmered in a rich, creamy sauce made with heavy cream, chicken …
12 net15 total3 fibre65 protein55 fat800 kcal
Groenboontjiebredie (Keto-aangepas)
Green Bean & Meat Stew (Keto-Modified)
A traditional South African stew, slow-cooked with tender meat (typically beef or lamb), fresh green beans, on…
13 net20 total7 fibre75 protein70 fat950 kcal
Kerrie Skaapvleis (Keto-aangepas)
Curried Mutton (Keto-Modified, without Potatoes or Rice)
A fragrant and hearty mutton curry, slow-cooked with aromatic spices, onions, and tomatoes, served with a side…
13 net18 total5 fibre70 protein70 fat900 kcal
Goulash (Bees/Lam, Keto-aangepas)
Beef Goulash (Keto-Modified, without Potatoes/Noodles)
A hearty and richly flavored beef stew, slow-cooked with onions, bell peppers, tomatoes, and a generous amount…
14 net20 total6 fibre75 protein70 fat950 kcal
Cape Malay Style Curried Fish (with Cauliflower Rice)
Cape Malay Style Curried Fish with Cauliflower Rice
Flaky white fish (like hake or yellowtail) simmered in a fragrant, mild, and tangy Cape Malay curry sauce, fea…
17 net25 total8 fibre40 protein45 fat600 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
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
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
Garnaal en Avokado Slaai
Prawn and Avocado Salad
A refreshing and vibrant salad featuring plump, often grilled prawns and creamy avocado slices, served on a be…
7 net11 total4 fibre42 protein42 fat580 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
Keto Gesmoorde Beesvleis Slaai (met Avokado en Feta)
Keto Braised Beef Salad (with Avocado and Feta)
A vibrant and hearty salad featuring tender, slow-braised beef (e.g., chuck or brisket), fresh avocado slices,…
7 net12 total5 fibre55 protein50 fat680 kcal
KAsoon
Keto Smoorvis (Gebakte Witvis)
Keto Stewed White Fish (Baked)
A traditional South African stewed fish dish, made keto-friendly by baking white fish fillets (e.g., hake, yel…
8 net12 total4 fibre50 protein35 fat550 kcal
KAsoon
Kerriemaalvleis met Blomkoolrys
Curried Mince with Cauliflower Rice
Savoury ground beef (mince) cooked in a rich, aromatic curry sauce, seasoned with traditional South African sp…
10 net16 total6 fibre58 protein62 fat820 kcal
KAsoon
Vis Breyani (Keto Blomkoolrys Weergawe)
Fish Breyani (Keto Cauliflower Rice Version)
A fragrant and spicy dish, traditionally layered with fish and rice, showcasing rich aromatic South African/Ca…
12 net19 total7 fibre58 protein58 fat780 kcal
KAsoon
Gesmoorde Groenbone met Spek
Stewed Green Beans with Bacon
Another classic South African vegetable dish, often enjoyed as a robust side. Fresh green beans are slow-cooke…
15 net25 total10 fibre20 protein80 fat800 kcal
KAsoon
Gesmoorde Kool met Spek
Stewed Cabbage with Bacon
A traditional South African side dish, often served as a hearty vegetable accompaniment or light meal. Finely …
15 net25 total10 fibre20 protein80 fat800 kcal