South African keto guide
Safe Harbor
191 dishes58 keto as served118 with a photo
191 dishes · page 2 of 4
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
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
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
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
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
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
Pan-Gebraaide Hoenderlewers (Romige Knoffel en Kruie)
Pan-Fried Chicken Livers (Creamy Garlic & Herb)
Tender chicken livers pan-fried with garlic, fresh herbs (such as parsley and thyme), and finished in a rich c…
7 net8 total1 fibre45 protein60 fat750 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
Skaapkop (Slow-Cooked Sheep's Head)
Slow-Cooked Sheep's Head
A traditional and rustic South African delicacy, a whole sheep's head (often called 'Smiley' due to the cooked…
0 net0 total0 fibre85 protein95 fat1200 kcal
KAsoon
Varkkrakeling
Crispy Pork Crackling
Crispy deep-fried pork skin, a popular savoury snack in South Africa. Naturally high in fat and protein with z…
0 net0 total0 fibre55 protein40 fat600 kcal