Keto Caribbean foods

The Caribbean food is a fusion of the various cuisines - The African, Indian, Spanish, and European cuisines, rich in flavor, and taste.

Lobster_bisque

Keto friendly Lobster bisque soup with just 9 carbs

• Nutritional info

Caribbean chicken - replace rice with cauliflower rice

Principles

For a list of low carbohydrate, keto friendly ingredients, including meats, fats, oils, poultry, vegetables and spices, see ketogenic diet page and W8MD weight loss diet pages.

To summarize, you want to focus on healthy fats such as olive oil, avocado oil, sea food, meats such as chicken, turkey, pork chops, beef and game meats

Caribbean fiesta

List of keto friendly Caribbean foods

While choosing the food, look for how it is made - if flour, rice, potatoes, corn, or other start is used, avoid it. Instead, use items cooked with almond flour, or choose salads, cauliflower rice, meats, seafood and other low carb items are to be preferred.

Chicken items

• Pan chicken
• Jerk chicken
• Curried chicken
• Curried chicken and callaloo with pak choi
• Cauliflower rice, creamy-cheesy chicken and curried goat

Jerk Chicken in Jamaica

Fish items

• Jerk fish
• Steamed fish
• Cuban mojo shrimp
• Steamed fish with veggies
• Saltfish with onions & tomato with callaloo & feta cheese

Pork and beef

• Jerked pork
• Slow Cooker Cuban Pork
• Cuban Marinated Steak

Oyamel Cucina Mexicana

Keto Caribbean Foods Recipes

The vibrant and flavorful cuisine of the Caribbean can be adapted for a ketogenic diet, focusing on low-carb, high-fat ingredients. Here are recipes for keto-friendly Caribbean dishes categorized into breakfast, lunch, dinner, snacks, and drinks.

Breakfast Items

Keto Ackee and Saltfish

• Ingredients: Canned ackee, salted cod, onions, bell peppers, tomatoes, Scotch bonnet pepper, thyme, coconut oil, and black pepper.
• Instructions: Soak and boil the saltfish to remove excess salt. Sauté onions, bell peppers, and Scotch bonnet in coconut oil. Add tomatoes and thyme, then the ackee and flaked saltfish. Cook gently and season with black pepper.

Lunch Items

Keto Caribbean Jerk Chicken Salad

• Ingredients: Chicken breast, jerk seasoning (sugar-free), mixed salad greens, avocado, red onion, cucumber, and olive oil.
• Instructions: Season chicken with jerk seasoning and grill. Slice and serve over a bed of greens, avocado, onion, and cucumber. Drizzle with olive oil.

Dinner Items

Keto Caribbean Curry Goat

• Ingredients: Goat meat, coconut oil, curry powder (sugar-free), onions, garlic, Scotch bonnet pepper, coconut cream, and thyme.
• Instructions: Brown goat meat in coconut oil. Add curry powder, onions, garlic, and Scotch bonnet. Pour in coconut cream and add thyme. Simmer until the meat is tender.

Snack Items

Keto Plantain Chips

• Ingredients: Green plantains, coconut oil, and sea salt.
• Instructions: Thinly slice plantains. Fry slices in coconut oil until crispy. Season with sea salt.

Other Items, and Drinks

Keto Caribbean Rum Punch

• Ingredients: Dark rum (sugar-free), lime juice, water, erythritol or stevia, angostura bitters, and nutmeg.
• Instructions: Mix rum, lime juice, water, and sweetener. Add bitters and grate nutmeg on top.

Keto Coconut Bread

• Ingredients: Coconut flour, almond flour, baking powder, eggs, butter, and erythritol.
• Instructions: Mix dry ingredients, then incorporate wet ingredients. Bake in a loaf pan until golden.

Misc. items

• Mushroom quiche
• Crust-less ackee
• Fat head dough pizza
• Jamaican keto box lunch
• Crust-less callaloo quiche
• Crust-less ackee and mushroom quiche
• Low-carb bread made with almond and coconut flours

List of keto Caribbean recipes

▼ Caribbean keto recipes

  Bahamian grilled fish (recipe)

  Caribbean coffee (recipe)

  Caribbean deviled eggs (recipe)

  Caribbean herb mix (recipe)

  Caribbean salmon (recipe)

  Caribbean seasoning (recipe)

  Caribbean shrimp (recipe)

  Caribbean spice rub (recipe)

  Colombo curry powder (recipe)

  Conch fritters (recipe)

  French cheese egg (recipe)

  Golden grouper (recipe)

  Island jerk chicken (recipe)

  Jamaican curry shrimp (recipe)

  Jerk seasoning (recipe)

  Oyster shooters with jalapeño ice (recipe)

  Salt cod fish balls (recipe)

  Salt cod fish fritters (recipe)

  Shrimp jamaica (recipe)

  Spicy-sweet deviled eggs (recipe)

  Volcano sauce (recipe)