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.
37 matching dishes
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 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
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
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
Boerewors
Farmer's Sausage
A traditional South African coiled sausage, typically made from beef, sometimes mixed with pork or lamb, and s…
6 net8 total2 fibre50 protein60 fat750 kcal
Chicken Peri-Peri (Grilled)
Grilled Peri-Peri Chicken
A Portuguese-inspired dish widely popular in South Africa, featuring chicken marinated in a spicy peri-peri (A…
6 net8 total2 fibre70 protein65 fat850 kcal
Geroosterde Koedoe Ribbetjies met Keto-Bykosse
Grilled Kudu Ribs with Keto Sides
Succulent kudu ribs, either grilled directly or slow-cooked and then finished on the grill for flavor, seasone…
6 net10 total4 fibre80 protein75 fat1050 kcal
Varkpootjies (Keto-aangepas)
Slow-Cooked Pork Trotters (Keto Modified)
Tender and gelatinous pork trotters, slow-cooked in a savory broth with onions, garlic, and spices until melt-…
6 net8 total2 fibre60 protein55 fat750 kcal
Afval (Skaap Pens en Pote)
Lamb Tripe and Trotters Stew (Keto-Modified)
A deeply traditional and comforting stew of tender lamb tripe and trotters, slow-cooked to perfection in a sav…
7 net10 total3 fibre80 protein75 fat1000 kcal
Braaied Snoek
Grilled Snoek with Garlic Butter and Grilled Broccoli
A whole or filleted snoek (a local mackerel-like fish), typically butterflied and grilled over an open fire (b…
7 net12 total5 fibre50 protein55 fat700 kcal
Braaied Vark Ribbetjies (Keto Modified)
Grilled Pork Ribs (Keto Modified)
Tender, slow-grilled pork ribs, traditionally basted with a sweet and sticky sauce. For keto, these are prepar…
7 net10 total3 fibre75 protein65 fat900 kcal
Stadig Gaar Lamsskenkel (met Groente)
Slow-Cooked Lamb Shank (Keto Modified, with Greens)
A hearty, slow-cooked lamb shank, braised until fall-off-the-bone tender in a rich, savory gravy. Keto modifie…
7 net10 total3 fibre70 protein65 fat900 kcal
Gesmoorde Beesribbetjies (Keto-aangepas)
Braised Beef Short Ribs with Green Beans
Fork-tender beef short ribs slow-braised in a rich, savory broth with aromatic vegetables, until they are fall…
8 net12 total4 fibre70 protein65 fat850 kcal
Inyama Yenhloko
Cow's Head Meat Stew with Keto Vegetables
A traditional and hearty stew made from cow's head meat, simmered until tender. Naturally rich in collagen and…
8 net12 total4 fibre60 protein65 fat800 kcal
Kaasplankie (Keto Aangepas)
South African Cheese Board (Keto Modified)
A curated selection of local and international cheeses (e.g., aged cheddar, creamy brie, piquant blue cheese) …
9 net12 total3 fibre40 protein55 fat700 kcal
Romige Seekos Sop (Keto-Aangepas)
Keto Creamy Seafood Soup
A luxurious, rich, and creamy soup brimming with a variety of fresh South African seafood (e.g., hake, prawns,…
9 net12 total3 fibre55 protein45 fat620 kcal
Stadig Geroosterde Varkpens met Geroomde Kool
Slow-Roasted Pork Belly with Creamed Cabbage
Tender, succulent pork belly, slow-roasted to perfection, allowing its rich flavors to develop. Served alongsi…
9 net14 total5 fibre60 protein90 fat1100 kcal
Durban Lamb Curry
A rich and spicy lamb curry, a staple of the Indian community in Durban, known for its deep flavour and aromat…
11 net18 total7 fibre50 protein60 fat780 kcal
Kerrie Wors (Keto-Aangepas)
Curried Sausage (Keto Modified)
Hearty, low-carb sausages simmered in a mildly spiced, rich, and sugar-free curry sauce, often made creamy wit…
11 net15 total4 fibre40 protein65 fat800 kcal
Mogodu
Tripe Stew with Braised Greens
A hearty and tender stew made from beef tripe, slow-cooked with onions, garlic, and traditional spices. Tradit…
11 net18 total7 fibre45 protein40 fat550 kcal
Hoender à la King (Keto-aangepas)
Chicken à la King (Keto-Modified, with Creamy Mushroom Sauce)
Succulent pieces of chicken breast in a luxurious, creamy mushroom sauce, seasoned with subtle spices, a class…
12 net15 total3 fibre70 protein70 fat900 kcal
Keto Bobotie (Bread-Free, with Savory Custard Topping)
South African Spiced Minced Meat Bake (Keto)
A rich and flavorful South African baked dish, reimagined for keto. Spiced minced beef with a hint of keto-fri…
12 net20 total8 fibre45 protein60 fat750 kcal
Lamnierjies in Sjerriesous
Lamb Kidneys in Sherry Sauce
Succulent pan-fried lamb kidneys simmered in a rich, creamy sherry and mushroom sauce, often garnished with fr…
12 net15 total3 fibre65 protein65 fat850 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 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
KAsoon
Keto Pampoenkoekies (Keto Pumpkin Fritters)
Keto Pumpkin Fritters with Sugar Substitute
A keto-adapted version of the beloved South African pumpkin fritters. Made with low-carb flours (such as almon…
6 net10 total4 fibre12 protein35 fat400 kcal
KAsoon
Umgqibelo (Slow-Cooked Cow Heels with Keto Sides)
Slow-Cooked Cow Heels with Keto Sides
A beloved traditional dish of cow heels, slow-cooked for hours until exceptionally tender and gelatinous, infu…
6 net10 total4 fibre75 protein88 fat1100 kcal
KAsoon
Geroosterde Eisbein (Roasted Pork Hock with Sauerkraut)
Roasted Pork Hock with Sauerkraut
A substantial and succulent pork hock (Eisbein), traditionally slow-cooked until tender, then roasted to achie…
7 net12 total5 fibre90 protein105 fat1300 kcal
KAsoon
Keto Vetkoek (Gevulde Keto Braaibroodjies)
Keto Fried Dough (Filled with Savory Mince)
A keto-adapted version of the iconic South African fried dough, Vetkoek. This low-carb dough is made with a bl…
7 net15 total8 fibre45 protein55 fat700 kcal
KAsoon
Gestoofde Lamsskenkel in Rooiwyn (Keto Aangepas)
Braised Lamb Shank in Red Wine (Keto Modified)
Tender lamb shank slow-braised in a rich, flavourful dry red wine sauce until the meat is falling off the bone…
9 net13 total4 fibre72 protein68 fat920 kcal
KAsoon
Bloedwors (Keto-vriendelike Weergawe)
Keto Blood Sausage
A traditional South African sausage, common in regions with strong Afrikaans heritage. This keto-friendly vers…
10 net15 total5 fibre35 protein50 fat630 kcal
KAsoon
Gebakte Camembert met Keto Kaapse Goue Bessie Konfyt
Baked Camembert with Keto Cape Gooseberry Jam
A wheel of Camembert cheese baked until warm and gooey, topped with a keto-friendly Cape Gooseberry 'jam' or c…
14 net16 total2 fibre26 protein47 fat520 kcal