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.
6 matching dishes
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
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
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
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
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