Keto Tihlo
Spiced Lamb/Beef Stew with Cauliflower 'Dumplings'
Yes, with a tweak: omission of barley flour balls. About 15g net carbs per serving, on the higher side for Eritrean food, so watch the portion.
What it is
A keto adaptation of Tihlo, a traditional Eritrean and Tigrinya dish, usually featuring small barley flour balls served with a spicy meat stew. This version replaces the high-carb barley balls with 'dumplings' made from cauliflower and almond flour. The rich, aromatic stew itself, typically made with lamb or beef, onions, garlic, ginger, and a fiery berbere spice blend, is naturally keto-friendly and forms the heart of this satisfying meal.
Key ingredients
Lamb/Beef, niter kibbeh (spiced clarified butter), onions, garlic, ginger, berbere spice blend, diced tomatoes (small amount), salt. For 'dumplings': Cauliflower 'rice', almond flour, psyllium husk (binder), water/broth.
How to make it keto
Omission of barley flour balls. Substitution with cauliflower and almond flour-based 'dumplings'. Ensure no added sugar in tomato products.
Watch out for
Hidden sugars in berbere or tomato paste. Cauliflower and almond flour add to the carb count. Portion control of 'dumplings' is key.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
More on the Eritrean menuAll 288 Eritrean dishes ›
