South African keto guide
Safe Harbor
191 dishes58 keto as served118 with a photo
133 matching dishes · page 2 of 3
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
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
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 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 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
KAsoon
Geroosterde Vlakvark Fillet
Roasted Warthog Fillet with Keto Sides
A lean and flavorful warthog fillet, typically pan-seared or roasted, served with its natural juices and accom…
2 net3 total1 fibre70 protein25 fat550 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
Gebakte Peri-Peri Hoenderdye (met Keto Bykosse)
Baked Peri-Peri Chicken Thighs (with Keto Sides)
Succulent bone-in, skin-on chicken thighs marinated in a fiery, sugar-free peri-peri sauce made from fresh chi…
5 net8 total3 fibre60 protein48 fat700 kcal
KAsoon
Geroosterde Dorado met Suurlemoenbottersous en Keto Groente
Grilled Dorado (Mahi-Mahi) with Lemon Butter Sauce and Keto Greens
A tender fillet of grilled Dorado (Mahi-Mahi), a firm white fish commonly found in South African waters, serve…
5 net9 total4 fibre68 protein58 fat780 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
Gestoofde Lamnek
Lamb Neck Stew (Keto Modified)
A rustic stew featuring succulent lamb neck, slow-cooked in a rich, savory broth with low-carb vegetables and …
5 net8 total3 fibre60 protein45 fat700 kcal
KAsoon
Gestoofde Tarentaal
Stewed Guineafowl (Keto Modified)
A hearty, slow-cooked stew featuring tender guineafowl pieces, simmered with low-carb aromatic vegetables and …
5 net8 total3 fibre65 protein40 fat650 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
Umleqwa (Traditional Boiled Chicken with Keto Greens)
Traditional Boiled Chicken with Keto Greens
A traditional Xhosa dish featuring free-range chicken, slow-boiled until tender and falling off the bone, serv…
5 net8 total3 fibre80 protein68 fat950 kcal
KAsoon
Geroosterde Geelstert met Keto Appelkoosglaseersel
Grilled Yellowtail with Keto Apricot Glaze
Fresh, locally sourced yellowtail fillet, expertly grilled to flaky perfection, and topped with a unique South…
6 net8 total2 fibre55 protein40 fat600 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
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
Peri-Peri Oesters
Peri-Peri Oysters
Fresh, briny oysters served with a spicy Peri-Peri sauce, offering a fiery kick to the delicate seafood. A pop…
6 net6 total0 fibre28 protein22 fat320 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
Garnaal en Avokado Slaai
Prawn and Avocado Salad
A refreshing and vibrant salad featuring plump, often grilled prawns and creamy avocado slices, served on a be…
7 net11 total4 fibre42 protein42 fat580 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 Gesmoorde Beesvleis Slaai (met Avokado en Feta)
Keto Braised Beef Salad (with Avocado and Feta)
A vibrant and hearty salad featuring tender, slow-braised beef (e.g., chuck or brisket), fresh avocado slices,…
7 net12 total5 fibre55 protein50 fat680 kcal
KAsoon
Keto Kaapse Maleise Samoosa Vulsel (met Gebraaide Keto-groente)
Keto Cape Malay Samoosa Filling (with Pan-fried Keto Vegetables)
The aromatic and richly spiced ground beef (mince) filling, famously found in traditional Cape Malay samoosas,…
7 net10 total3 fibre50 protein45 fat620 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
Pan-Gebraaide Lamnierjies met Spek en Sampioene (Pan-Fried Lamb Kidneys with Bacon and Mushrooms)
Pan-Fried Lamb Kidneys with Bacon and Mushrooms
Delicately pan-fried lamb kidneys, combined with crispy bacon pieces and earthy sautéed mushrooms. A rich and …
7 net10 total3 fibre65 protein65 fat850 kcal
KAsoon
Beesstertsop (Keto Aangepas)
Oxtail Soup (Keto Modified)
A rich and deeply flavourful soup made from slow-cooked oxtail, vegetables, and beef broth, simmered until the…
8 net11 total3 fibre48 protein40 fat580 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
Hoenderlewers met Spek en Uie (Keto Aangepas)
Chicken Livers with Bacon and Onions (Keto Modified)
Pan-fried chicken livers, rich and tender, served with crispy bacon bits and sautéed onions. A hearty and flav…
8 net10 total2 fibre58 protein52 fat720 kcal
KAsoon
Keto Smoorvis (Gebakte Witvis)
Keto Stewed White Fish (Baked)
A traditional South African stewed fish dish, made keto-friendly by baking white fish fillets (e.g., hake, yel…
8 net12 total4 fibre50 protein35 fat550 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
KAsoon
Keto Viskoekies (met Gebraaide Groente)
Keto Fish Cakes (with Pan-fried Vegetables)
Flavorful pan-fried fish cakes made from flaked white fish (such as hake), mixed with fresh herbs, lemon zest,…
8 net12 total4 fibre40 protein40 fat580 kcal