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.
83 matching dishes · page 1 of 2
Bokkoms
Dried, Salted Fish
A West Coast South African delicacy, bokkoms are whole, small, salted and air-dried fish, typically Mullet. Th…
0 net0 total0 fibre40 protein10 fat250 kcal
Biltong
Cured Dried Meat Slices
A traditional South African cured dried meat, typically made from beef, game, or ostrich, seasoned with spices…
1 net1 total0 fibre50 protein10 fat300 kcal
Droëwors
Dried Sausage
A traditional South African dried sausage, similar to biltong but in sausage form. Made from ground beef or ga…
1 net1 total0 fibre45 protein20 fat350 kcal
Braaivleis (Grilled Steak)
South African BBQ Grilled Steak
A South African barbecue staple featuring a premium cut of beef steak, typically grilled over an open flame un…
2 net3 total1 fibre85 protein55 fat800 kcal
Game Steak (e.g., Kudu)
Grilled Game Steak
A lean and flavorful steak from indigenous South African game, such as Kudu or Springbok, typically grilled an…
2 net3 total1 fibre75 protein30 fat600 kcal
Gebraaide Lamstjops met Munt en Roemaryntjies
Grilled Lamb Loin Chops with Mint and Rosemary
Tender lamb loin chops, marinated and grilled to perfection, seasoned with fresh mint and rosemary. A classic …
2 net3 total1 fibre60 protein55 fat750 kcal
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 Lamnierjies
Grilled Lamb Kidneys
Lamb kidneys, a traditional South African offal, simply grilled and seasoned. A rich and nutrient-dense dish, …
2 net2 total0 fibre45 protein25 fat400 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
Grilled Kingklip Fillet
Grilled White Fish Fillet
A popular South African white fish, Kingklip, known for its firm, succulent flesh. Typically grilled or pan-fr…
2 net2 total0 fibre70 protein40 fat650 kcal
Walkie Talkies
Grilled Chicken Feet and Heads
A popular and authentic South African street food consisting of grilled or stewed chicken feet and heads, ofte…
2 net2 total0 fibre35 protein30 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 Kreefsterte met Knoffelbotter
Grilled Crayfish Tail with Garlic Butter
A luxurious South African delicacy of grilled crayfish tail, basted generously with melted garlic butter and s…
3 net3 total0 fibre45 protein45 fat600 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
Gebraaide Beeslewer en Spek
Grilled Beef Liver and Bacon (with Roasted Tomato)
Pan-fried or grilled slices of beef liver served with crispy streaky bacon and a roasted tomato. A simple yet …
4 net6 total2 fibre55 protein40 fat600 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
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
Pan-Gebraaide Hoenderpensies met Knoffel en Chili
Pan-Fried Chicken Gizzards with Garlic and Chili
Savory chicken gizzards, pan-fried until tender yet with a slight chew, seasoned simply with fresh garlic, chi…
4 net5 total1 fibre50 protein30 fat480 kcal
Volstruis Carpaccio met Rucola en Parmesaan
Ostrich Carpaccio with Rocket & Parmesan
Exquisitely thinly sliced, raw ostrich fillet, typically served with fresh rocket leaves, shaved Parmesan chee…
4 net5 total1 fibre40 protein25 fat400 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
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
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
Biltong Slaai
Biltong Salad (with Greens and Avocado)
A refreshing salad featuring thinly sliced, cured biltong, mixed fresh greens, crisp cucumber, ripe cherry tom…
6 net10 total4 fibre45 protein50 fat650 kcal
Geroosterde Springbokfilet (met Keto Bykosse)
Grilled Springbok Loin with Keto Sides
Tender grilled springbok loin, a lean and flavorful game meat, served with generous portions of keto-friendly …
6 net10 total4 fibre65 protein50 fat750 kcal
Groen Pens Bredie (Keto-aangepas)
Green Tripe Stew (Keto Modified)
A hearty, traditional stew made from carefully cleaned green tripe, slow-cooked with onions, garlic, and simpl…
6 net8 total2 fibre60 protein35 fat580 kcal
Hoenderpensies Bredie (Keto-Vriendelik)
Chicken Gizzards Stew (Keto-Friendly)
A hearty and flavorful stew made with tender chicken gizzards, slow-cooked in a rich broth with low-carb veget…
6 net10 total4 fibre50 protein25 fat420 kcal
Hoenderslaai met Avokado en Spek (Keto)
Chicken Salad with Avocado and Bacon (Keto)
A substantial salad featuring grilled or roasted chicken pieces, crispy bacon, and creamy avocado, served on a…
6 net13 total7 fibre55 protein45 fat650 kcal
Pan-Gebraaide Peri-Peri Garnale (Sonder Rys/Brood)
Pan-Fried Peri-Peri Prawns (No Rice/Bread)
Succulent prawns pan-fried in a spicy peri-peri sauce, a popular dish often served as a main or starter in Sou…
6 net8 total2 fibre45 protein40 fat580 kcal
Pekelvleis en Kool
Corned Beef and Cabbage (Keto Modified)
Slow-cooked, tender corned beef brisket served with boiled or braised cabbage. A simple, hearty meal, traditio…
6 net10 total4 fibre75 protein55 fat800 kcal
Steak Tartare
Steak Tartare (South African Style)
Finely minced raw beef fillet, seasoned with capers, shallots, Dijon mustard, Tabasco, Worcestershire sauce, a…
6 net8 total2 fibre50 protein50 fat650 kcal
Garnale Cocktail (Keto-Aangepas)
Keto Prawn Cocktail (Sugar-Free Dressing)
Plump, cooked prawns served on a bed of crisp lettuce, accompanied by fresh avocado slices and a homemade, sug…
7 net10 total3 fibre40 protein35 fat480 kcal
Geroosterde Lynvisfilet met Keto-Groente
Grilled Linefish Fillet with Keto Vegetables
Fresh, local linefish fillet (e.g., Hake, Dorado, Kabeljou, depending on the day's catch), simply grilled with…
7 net12 total5 fibre60 protein40 fat650 kcal
Kaapse Maleise Gepekelde Vis (met Groente)
Cape Malay Pickled Fish (Keto Modified, with Greens)
A traditional cold, tangy fish dish popular around Easter. White fish (like hake) is cooked in a vinegary sauc…
7 net10 total3 fibre40 protein40 fat550 kcal
Peri-Peri Chicken Livers
Peri-Peri Chicken Livers (without bread)
Spicy and flavorful chicken livers sautéed in a rich peri-peri sauce, often served as a starter with toast. Ea…
7 net10 total3 fibre40 protein50 fat650 kcal
Sosaties
Meat Skewers
Traditional Cape Malay marinated meat skewers, typically made with lamb or chicken. Traditionally marinated in…
7 net10 total3 fibre60 protein45 fat680 kcal
Gepickelde Tong
Pickled Ox Tongue (with Keto Sides)
Slices of tender, slow-cooked ox tongue, pickled in a flavorful brine, served cold with a selection of crisp l…
8 net12 total4 fibre60 protein55 fat750 kcal
Geroosterde Varkneksteak met Romige Sampioene (Keto Bykosse)
Grilled Pork Neck Steak with Creamy Mushrooms (Keto Sides)
Succulent grilled pork neck steak, known for its excellent marbling and flavor, served with a rich, creamy mus…
8 net12 total4 fibre60 protein65 fat850 kcal
Ontbyt Platter met Steak en Eiers (Keto)
Breakfast Platter with Steak and Eggs (Keto)
A classic hearty breakfast featuring a grilled steak and eggs, typically fried or scrambled. Easily made keto …
8 net12 total4 fibre70 protein70 fat950 kcal
Pikante Beesvleis Slaai (Keto)
Spicy Beef Salad (Keto)
A vibrant and flavourful salad featuring strips of grilled, spicy beef served over a bed of mixed greens and k…
8 net14 total6 fibre60 protein45 fat680 kcal
Gestoomde Mossels in Witwyn & Knoffelbotter (Sonder Brood)
Steamed Mussels in White Wine & Garlic Butter (No Bread)
Fresh mussels steamed in a fragrant broth of dry white wine, garlic, and butter, typically served with bread f…
9 net10 total1 fibre40 protein40 fat550 kcal
Grilled Ostrich Fillet
Grilled Ostrich Fillet with Creamed Spinach and Roasted Asparagus
A lean, flavorful ostrich fillet, grilled to perfection, served with a rich, creamy spinach side and tender ro…
9 net15 total6 fibre60 protein40 fat650 kcal
Hoenderpastei (Korslose Keto-weergawe)
Crustless Chicken Pie (Keto Modified)
A comforting South African classic, reinvented for keto. Tender chicken pieces, often with mushrooms and onion…
11 net15 total4 fibre70 protein75 fat950 kcal
Steak- en Nierpastei (Korslose Keto-weergawe)
Crustless Steak and Kidney Pie (Keto Modified)
A robust, comforting South African dish featuring tender beef steak and lamb kidneys slow-cooked in a rich, sa…
11 net15 total4 fibre75 protein80 fat1000 kcal
Beeslewer en Uie (Keto Modified)
Beef Liver and Onions (Keto Modified)
Pan-fried beef liver and tender sautéed onions, a traditional and nutrient-dense dish. Keto-friendly when serv…
12 net16 total4 fibre65 protein48 fat720 kcal
KAsoon
Geroosterde Impala Fillet
Grilled Impala Fillet
Tender impala fillet, grilled to perfection, seasoned simply with salt, pepper, and herbs. Impala is a lean, f…
1 net2 total1 fibre70 protein30 fat600 kcal
KAsoon
Geroosterde Tarentaal
Roasted Guinea Fowl
Whole guinea fowl, roasted until the skin is crispy and the meat is tender and succulent, typically seasoned w…
1 net2 total1 fibre80 protein40 fat700 kcal
KAsoon
Gebakte Kob met Knoffel-Kruiebotter
Baked Kob with Garlic Herb Butter
A fresh fillet of locally sourced Kob (also known as Kabeljou), baked until perfectly flaky and moist, generou…
1.5 net2 total0.5 fibre45 protein30 fat450 kcal
KAsoon
Gebraaide Harder Roe met Suurlemoen
Pan-Fried Mullet Roe with Lemon
Delicate mullet roe (fish eggs), lightly pan-fried to a golden crisp. A seasonal delicacy, often enjoyed simpl…
2 net2 total0 fibre42 protein33 fat480 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 Harders (Grilled Mullet with Lemon and Coarse Salt)
Grilled Mullet with Lemon and Coarse Salt
Fresh harders (mullet), a popular coastal fish, grilled simply with coarse salt and a squeeze of fresh lemon t…
2 net2 total0 fibre75 protein40 fat700 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