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.
16 matching dishes
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
Keto Geelrys (Borrie Blomkoolrys)
Turmeric Cauliflower Rice (South African Style)
A keto-friendly take on the classic South African yellow rice, made with grated cauliflower, turmeric for colo…
5 net10 total5 fibre5 protein15 fat200 kcal
Gemarineerde Olywe
Marinated Olives
A vibrant selection of green and black olives, marinated in high-quality olive oil with aromatic herbs, crushe…
6 net10 total4 fibre3 protein38 fat350 kcal
Piekle Uie (Keto-aangepas)
Pickled Onions (Keto Modified, Sugar-Free)
Small, tangy pickled onions, a popular South African condiment. Prepared without added sugar to be keto-friend…
6 net8 total2 fibre1 protein0 fat50 kcal
Romige Knoffel Sampioene
Creamy Garlic Mushrooms
Sliced mushrooms sautéed in a rich garlic cream sauce. This is a very common and versatile keto-friendly side …
8 net10 total2 fibre8 protein30 fat350 kcal
Botterskorsie Sop (Keto Aangepas)
Keto Butternut Squash Soup (Creamy, Low-Carb)
A rich and indulgent soup prepared with a reduced portion of butternut squash to manage carb count, blended wi…
11 net15 total4 fibre8 protein35 fat400 kcal
KAsoon
Gestoofde Waterblommetjies
Stewed Water Hawthorn
Tender water hawthorn blossoms and stems, gently stewed in a savory broth with a touch of butter, seasoned wit…
3 net5 total2 fibre3 protein14 fat150 kcal
KAsoon
Geskroeide Preie met Spek
Seared Leeks with Bacon
Tender leeks seared until lightly caramelized, then sautéed with crispy bacon bits in butter or olive oil. A f…
5 net8 total3 fibre8 protein22 fat250 kcal
KAsoon
Blomkool Kaasbak
Cauliflower Cheese Bake
Tender cauliflower florets baked in a rich, creamy cheese sauce, topped with more grated cheese and baked unti…
6 net10 total4 fibre18 protein35 fat400 kcal
KAsoon
Keto Mieliepap (Blomkool 'Pap' met Botter en Room)
Cauliflower 'Pap' (Keto Modified, with Butter and Cream)
A keto-friendly alternative to the beloved traditional maize meal pap. This version is crafted from pureed cau…
6 net12 total6 fibre8 protein30 fat350 kcal
KAsoon
Gebakte Knoffel Sampioene
Baked Garlic Mushrooms
Whole or sliced mushrooms baked or pan-fried with generous amounts of butter, garlic, and fresh herbs. A simpl…
7 net10 total3 fibre8 protein25 fat280 kcal
KAsoon
Tamatieslaai en Uieslaai
Tomato and Onion Salad
A refreshing and classic South African side dish featuring thinly sliced ripe tomatoes and red onions, dressed…
7 net10 total3 fibre2 protein16 fat180 kcal
KAsoon
Gemengde Groenslaai met Avokado en Feta
Mixed Green Salad with Avocado and Feta
A fresh mixed green salad featuring crisp lettuce, creamy avocado slices, and crumbled feta cheese. Typically …
8 net13 total5 fibre11 protein32 fat370 kcal
KAsoon
Geroosterde Suid-Afrikaanse Keto Groente
Roasted South African Keto Vegetables
A vibrant medley of seasonal low-carb South African vegetables (e.g., bell peppers, asparagus, broccoli, mushr…
8 net15 total7 fibre5 protein17 fat200 kcal
KAsoon
Griekse Slaai (Keto-aangepas)
Greek Salad (Keto Modified)
A fresh and vibrant salad featuring crisp cucumber, bell peppers, ripe tomatoes, red onion, Kalamata olives, a…
8 net12 total4 fibre10 protein35 fat400 kcal
KAsoon
Keto Umngqusho (Kerrie Blomkool 'Stamp' en Groenbone)
Keto Curried Cauliflower 'Samp' and Green Beans
A keto-friendly reimagining of the traditional Xhosa staple, Umngqusho. This version replaces high-carb samp (…
8 net15 total7 fibre10 protein30 fat380 kcal