Kilu ja muna ampsud
Keto Sprat and Egg Bites (no bread)
Yes, with a tweak: ensure no bread or crackers are served. About 4g net carbs per serving, lower than 6 in 10 Estonian dishes.
What it is
A deconstructed version of a popular Estonian snack. This appetizer features a mix of salted sprats, hard-boiled eggs, finely chopped red onion, and fresh dill, usually bound with a touch of sour cream or mayonnaise, served without the traditional rye bread base.
Key ingredients
Salted sprats, hard-boiled eggs, red onion, fresh dill, sour cream, mayonnaise
How to make it keto
Crucially, ensure no bread or crackers are served. Ask for a simple mix of the core ingredients. Confirm sprats are not sugar-cured.
Say this to the waiter (Estonian)
Kilu ja muna ampsud, palun ilma leiva ja kräkkeriteta. Kas kilud pole suhkruga soolatud?
Kilu and egg bites, no bread or crackers, please. Please confirm the sprats are not sugar-cured.
Watch out for
Sugar in commercial pickled sprats, or high-carb crackers/bread if not explicitly omitted.
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 Estonian menuAll 205 Estonian dishes ›
