Uruguayan keto guide
Safe Harbor
148 dishes50 keto as served119 with a photo
Keto friendliness
Built almost entirely around the Asado (grill), this cuisine requires zero effort to stay strictly keto.
Top ingredients
Massive cuts of grilled beef, lamb, choripán (without the bread), and chimichurri sauce (olive oil, garlic, herbs).
Danger zones
Pass on the empanadas, the automatically served bread baskets, and any dessert featuring dulce de leche.
Best for
Clean keto dieters and meat purists looking for simple, highly satisfying, fat-rich meals.
148 dishes · page 1 of 3
Asado de Tira
Grilled Short Ribs
A quintessential cut of beef in Uruguay, cross-cut short ribs are grilled over hot coals until tender, juicy, …
0 net0 total0 fibre90 protein95 fat1200 kcal
Chinchulines a la Parrilla
Grilled Small Intestines
Beef small intestines, meticulously cleaned and grilled until perfectly crispy on the outside and tender on th…
0 net0 total0 fibre40 protein45 fat550 kcal
Riñones a la Parrilla
Grilled Kidneys
Beef or lamb kidneys, butterflied and grilled over an open flame until tender inside with a slightly crisp ext…
0 net0 total0 fibre60 protein45 fat650 kcal
Sardinas a la Plancha
Grilled Sardines
Whole fresh sardines, seasoned simply with salt and pepper, then grilled to perfection. Often served with a we…
0 net0 total0 fibre55 protein40 fat580 kcal
Vacío
Flank Steak
Vacío, or flank steak, is a highly prized cut of beef in Uruguay, known for its robust beefy flavor and excell…
0 net0 total0 fibre100 protein60 fat1000 kcal
Bistec a la Plancha (Estilo Milanesa sin Empanar)
Grilled Steak (Milanesa Style, Unbreaded)
A thin cut of beef (like nalga or bola de lomo), traditionally used for Milanesa, but grilled plain without an…
1 net1 total0 fibre60 protein35 fat580 kcal
Bondiola de Cerdo a la Parrilla
Grilled Pork Shoulder (Pork Butt)
Thick slices of pork shoulder, known for its marbling and tenderness, grilled until juicy and slightly crispy.…
1 net1 total0 fibre55 protein50 fat680 kcal
Cordero a la Parrilla
Grilled Lamb
Succulent lamb cuts (often chops or shoulder) grilled over embers, seasoned simply with salt. A popular altern…
1 net1 total0 fibre60 protein55 fat700 kcal
Entraña
Skirt Steak
A flavorful and tender cut of beef, typically grilled over an open fire until juicy, seasoned simply with salt…
1 net1 total0 fibre65 protein45 fat650 kcal
Panceta a la Parrilla (Keto)
Grilled Pork Belly (Keto)
Thick slices of savory pork belly, grilled slowly until crispy on the outside and tender within, seasoned simp…
1 net1 total0 fibre30 protein60 fat700 kcal
Pescado a la Sal (Keto Modificado)
Salt-Baked Whole Fish with Keto Sides
A whole fish, such as corvina or brótola, baked to perfection encased in a thick crust of coarse sea salt. Thi…
1 net2 total1 fibre85 protein35 fat700 kcal
Costillar a la Parrilla
Grilled Beef Ribs with Keto Sides
A generous portion of beef ribs (costillar), slow-grilled over an open flame until exceptionally tender and ju…
2 net3 total1 fibre90 protein85 fat1100 kcal
Gambas a la Plancha
Grilled Prawns
Succulent large prawns or shrimp, expertly grilled on a hot griddle or 'plancha'. Seasoned simply with salt, p…
2 net3 total1 fibre40 protein25 fat380 kcal
Huevos Fritos con Jamón Crudo (Keto)
Fried Eggs with Cured Ham (Keto)
A simple yet satisfying dish featuring two or three perfectly fried eggs (often with crispy edges) served alon…
2 net2 total0 fibre30 protein35 fat450 kcal
Mollejas a la Parrilla
Grilled Sweetbreads
A highly regarded delicacy in Uruguayan cuisine, sweetbreads (the thymus gland) are typically grilled until th…
2 net2 total0 fibre60 protein65 fat850 kcal
Tripa Gorda a la Parrilla
Grilled Large Intestine
Beef large intestine, meticulously cleaned, boiled until tender, and then grilled slowly over coals until cris…
2 net3 total1 fibre40 protein58 fat680 kcal
Bifes a Caballo (Keto Modificado)
Grilled Steak Topped with Fried Eggs (with Keto Sides)
An iconic Uruguayan comfort food, featuring a perfectly grilled steak (bife) generously topped with one or two…
3 net4 total1 fibre90 protein70 fat980 kcal
Chorizo a la Parrilla
Grilled Chorizo Sausage with Keto Sides
A classic Uruguayan grilled pork sausage, rich in flavor and fat, typically served as an appetizer or part of …
3 net4 total1 fibre30 protein58 fat650 kcal
Gambas al Ajillo
Garlic Shrimp
Succulent shrimp sautéed quickly in a sizzling bath of olive oil with abundant garlic and often a touch of dri…
3 net4 total1 fibre45 protein25 fat400 kcal
Huevos Rellenos
Deviled Eggs
Hard-boiled eggs halved and filled with a creamy mixture of the yolk, mayonnaise, and seasonings. A popular ap…
3 net3 total0 fibre24 protein38 fat450 kcal
Mollejas al Limón
Sweetbreads with Lemon
Pan-fried or baked sweetbreads (thymus gland, often from veal or lamb) with a bright lemon-butter sauce. The s…
3 net3 total0 fibre40 protein68 fat780 kcal
Pescado a la Plancha (con Guarnición Keto)
Grilled Fish (with Keto Sides)
Fresh white fish (such as merluza or brótola) grilled with minimal seasoning. The focus is on ensuring appropr…
3 net6 total3 fibre40 protein35 fat500 kcal
Pollo Asado con Guarnición Keto
Roasted Chicken with Keto Sides
Succulent roasted chicken, seasoned and cooked until golden brown, served with a selection of keto-friendly si…
3 net5 total2 fibre70 protein55 fat780 kcal
Riñones a la Provenzal
Kidneys Provençal Style
Pan-fried beef kidneys, often quickly cooked until tender, and generously finished with a sauce of fresh garli…
3 net4 total1 fibre38 protein28 fat420 kcal
Sesos a la Manteca
Brains in Butter
A traditional Uruguayan delicacy consisting of beef brains, gently poached and then often pan-fried in generou…
3 net3 total0 fibre35 protein70 fat750 kcal
Suprema de Pollo a la Plancha (con Guarnición Keto)
Grilled Chicken Breast (with Keto Sides)
A plain grilled chicken breast, seasoned simply with salt and pepper. The key is to ensure it's served with ap…
3 net5 total2 fibre55 protein25 fat480 kcal
Bacalao al Pil-Pil
Cod with Garlic and Chili Oil Emulsion
A classic dish often found in Uruguayan restaurants with Spanish influence. Salted cod is gently cooked in hig…
4 net5 total1 fibre70 protein60 fat850 kcal
Caldo de Gallina (Keto)
Chicken Broth (Keto)
A rich, slow-simmered chicken broth, often served with tender pieces of chicken meat and optionally a few low-…
4 net5 total1 fibre40 protein15 fat300 kcal
Criadillas al Ajillo (Keto)
Bull Testicles with Garlic (Keto)
A traditional offal dish featuring bull testicles (criadillas) pan-fried or sautéed with abundant garlic, oliv…
4 net5 total1 fibre45 protein50 fat650 kcal
Keto Calamari (Pan-fried with Garlic & Parsley)
Pan-fried Calamari with Garlic and Parsley (Rabas Style)
Fresh calamari rings and tentacles pan-fried until tender, without any breading. Generously seasoned with fres…
4 net5 total1 fibre60 protein40 fat600 kcal
Lengua a la Vinagreta
Beef Tongue in Vinaigrette
A classic cold appetizer or main course featuring tender, thinly sliced boiled beef tongue, marinated in a fla…
4 net5 total1 fibre35 protein30 fat450 kcal
Mollejas a la Provenzal
Sweetbreads with Garlic and Parsley
Tender beef sweetbreads (thymus gland), par-boiled and then pan-fried or grilled to a golden crisp, finished w…
4 net5 total1 fibre55 protein65 fat800 kcal
Morcilla (Salada)
Blood Sausage (Savory)
A traditional sausage often featured on a Uruguayan parrillada. The savory version ('morcilla salada') is made…
4 net5 total1 fibre40 protein55 fat700 kcal
Provoleta
Grilled Provolone Cheese
A popular appetizer in Uruguay, Provoleta consists of a thick slice of provolone cheese grilled until it's per…
4 net4 total0 fibre50 protein65 fat800 kcal
Pulpo a la Gallega (Keto Modificado)
Galician Style Octopus (with Olive Oil, Paprika, and Greens, no Potato)
Tender boiled octopus slices generously seasoned with high-quality extra virgin olive oil, authentic sweet pap…
4 net6 total2 fibre40 protein33 fat480 kcal
Sopa de Pescado (Keto Modificada)
Keto Fish Soup
A comforting and flavorful fish soup, typically made with a robust fish broth, chunks of white fish, and low-c…
4 net6 total2 fibre40 protein25 fat400 kcal
Arrollado de Pollo (Relleno Keto)
Chicken Roulade (Keto Filling)
A deboned chicken breast or whole chicken rolled with a savory keto-friendly filling, typically baked or poach…
5 net7 total2 fibre65 protein48 fat720 kcal
Brochetas de Carne y Vegetales (Keto)
Keto Beef and Vegetable Skewers
Skewers featuring generous chunks of beef (or sometimes chicken/pork) interleaved with selected low-carb veget…
5 net8 total3 fibre50 protein40 fat580 kcal
Calamares al Ajillo
Garlic Calamari
Tender calamari (squid) sautéed in olive oil with plenty of garlic, parsley, and a touch of chili. A simple, f…
5 net6 total1 fibre45 protein30 fat480 kcal
Chipirones en su Tinta
Baby Squid in its Own Ink (Without Rice)
Small, tender squid cooked in a characteristic rich, dark sauce derived from their own ink, often with sautéed…
5 net6 total1 fibre40 protein30 fat450 kcal
Churrasco a la Plancha con Guarnición Keto
Grilled Sirloin Steak with Keto Sides
A classic Uruguayan thin-cut sirloin steak, grilled to your preference, served with a choice of keto-friendly …
5 net8 total3 fibre60 protein55 fat750 kcal
Conejo al Ajillo
Garlic Rabbit (without potatoes)
Similar to Pollo al Ajillo, this dish features rabbit pieces pan-fried or stewed with olive oil, copious garli…
5 net7 total2 fibre65 protein50 fat750 kcal
Ensalada de Atún (Keto Modificado)
Tuna Salad (Keto Modified, no Potato or Corn)
A fresh and simple salad featuring canned tuna, typically mixed with mayonnaise, finely diced onions, and bell…
5 net7 total2 fibre40 protein38 fat500 kcal
Ensalada de Palmitos (Keto)
Hearts of Palm Salad (Keto)
A refreshing and light salad featuring tender hearts of palm, typically dressed with olive oil, red wine vineg…
5 net10 total5 fibre5 protein28 fat300 kcal
Ensalada de Roquefort y Nueces
Roquefort and Walnut Salad
A robust and flavorful salad featuring pungent Roquefort blue cheese crumbles, crunchy walnuts, and typically …
5 net8 total3 fibre15 protein38 fat420 kcal
Ensalada Mixta
Mixed Green Salad (with Keto Dressing)
A fresh, simple salad typically featuring crisp lettuce, sliced ripe tomatoes, and onions, dressed generously …
5 net8 total3 fibre2 protein25 fat250 kcal
Menudillos de Pollo Salteados
Sautéed Chicken Gizzards and Hearts
Chicken gizzards and hearts, often sautéed in olive oil or butter with garlic and herbs. A rustic and flavorfu…
5 net7 total2 fibre60 protein35 fat600 kcal
Parrillada
Mixed Grill Platter
A grand assortment of various grilled meats and offal cooked on a 'parrilla'. A typical parrillada includes be…
5 net5 total0 fibre140 protein100 fat1500 kcal
Pescado al Roquefort (con Guarnición Keto)
Fish with Roquefort Sauce and Keto Side
A fresh fillet of white fish, such as merluza or brótola, expertly pan-seared or baked, served with a rich and…
5 net7 total2 fibre60 protein50 fat700 kcal
Pinchos de Mariscos
Seafood Skewers
Grilled skewers featuring a delightful selection of fresh seafood such as plump shrimp, tender scallops, and f…
5 net8 total3 fibre70 protein30 fat550 kcal
Revuelto de Jamón y Zucchini
Ham and Zucchini Scramble
A simple, flavorful scramble of eggs with diced ham and tender zucchini, often enhanced with onions and cheese…
5 net8 total3 fibre35 protein48 fat600 kcal
Riñones al Jerez
Kidneys in Sherry Sauce
Tender beef or lamb kidneys quickly sautéed and then simmered in a rich, flavorful sauce made with dry sherry,…
5 net6 total1 fibre40 protein58 fat700 kcal
Tortilla de Espinaca
Spinach Omelet/Frittata
A simple yet satisfying thick omelet or frittata primarily made with eggs and fresh spinach, often including o…
5 net8 total3 fibre28 protein40 fat500 kcal
Vitel Toné
Veal in Tuna Sauce
A classic cold dish, typically served as an appetizer, featuring thin slices of slow-cooked veal covered in a …
5 net5 total0 fibre40 protein55 fat680 kcal
Alcauciles a la Vinagreta
Artichokes in Vinaigrette
Tender artichoke hearts (often braised or steamed) dressed in a tangy vinaigrette typically made with olive oi…
6 net12 total6 fibre5 protein30 fat320 kcal
Bistec a la Napolitana (Sin Empanar)
Unbreaded Steak Neapolitan Style
A pan-fried, unbreaded beef steak (e.g., 'nalga' or 'bola de lomo' cut) topped with a simple, sugar-free tomat…
6 net8 total2 fibre60 protein45 fat700 kcal
Champiñones Rellenos (Keto con Queso y Tocino)
Stuffed Mushrooms (Keto with Cheese and Bacon)
Large mushroom caps (such as Portobello or cremini) hollowed out and generously filled with a rich, savory mix…
6 net10 total4 fibre20 protein40 fat480 kcal
Chorizo al Vino
Chorizo Sausage Cooked in Wine
Pork chorizo sausages slowly cooked in red wine with onions and bell peppers, creating a rich and flavorful sa…
6 net8 total2 fibre32 protein60 fat680 kcal
Codornices Estofadas con Vegetales Keto
Stewed Quail with Keto Vegetables
Tender quail, often whole or halved, stewed with a medley of keto-friendly vegetables such as mushrooms, zucch…
6 net10 total4 fibre50 protein45 fat650 kcal
Escabeche de Berenjenas
Marinated Eggplant (Keto)
Thinly sliced eggplant, lightly cooked (often steamed or pan-fried) until tender, then marinated in a tangy an…
6 net12 total6 fibre3 protein28 fat280 kcal
Questions people ask
What can I eat at an Uruguayan restaurant on keto?
Good orders that are keto as served include Asado de Tira (0g net carbs), Chinchulines a la Parrilla (0g net carbs), Riñones a la Parrilla (0g net carbs), Sardinas a la Plancha (0g net carbs), Vacío (0g net carbs) and Bondiola de Cerdo a la Parrilla (1g net carbs). Of the 148 Uruguayan dishes in this guide, 50 are keto as served.
Is Uruguayan food keto-friendly?
Keto Atlas rates Uruguayan food "Safe Harbor" for keto. Built almost entirely around the Asado (grill), this cuisine requires zero effort to stay strictly keto.
What Uruguayan dishes should I avoid on keto?
Pass on the empanadas, the automatically served bread baskets, and any dessert featuring dulce de leche. Dishes to skip include Keto Pollo al Disco (17g) and Morcilla Dulce a la Parrilla (17g).
How do I order Uruguayan food keto-style?
Many dishes become keto with one small request. For Bistec a la Plancha: say "My Bistec a la Plancha, please make it 'sin empanar', plain grilled with minimal oil. No high-carb sauces or sides." For Pescado a la Sal: ensure no high-carb stuffings are used inside the fish. Request no potatoes, rice, or bread.