Keto South American foods

Keto South American foods: savoring low-carb delights from the southern continent

South America, with its rich and diverse culinary heritage, offers a plethora of dishes influenced by indigenous, African, and European traditions. While many traditional south American dishes are carb-heavy due to their reliance on ingredients like rice, maize, and potatoes, there are several dishes that are inherently keto-friendly, and others can be adapted to fit the ketogenic diet:

Argentina and Uruguay

• Asado

A traditional barbecue style, where various cuts of meats (often including ribs, sausages, and steaks) are grilled on a parrilla. Inherently keto-friendly.

• Chimichurri sauce:

A green sauce made of finely chopped parsley, minced garlic, olive oil, oregano, and red wine vinegar. Perfect as a topping for grilled meats.

Brazil

• Picanha

A prime cut of beef that is salted and grilled. It's a favorite in brazilian barbecues and is keto-friendly.

• Coxinha (adapted):

Traditional coxinhas are chicken croquettes made with a dough of wheat and chicken broth. For a keto version, use almond flour or coconut flour for the dough.

Chile

• Pebre

A chilean condiment made of coriander, chopped onion, olive oil, garlic, and aji pepper. Can be paired with grilled meats.

• Caldillo de congrio

A hearty eel soup, minus the potatoes to make it keto-friendly.

Peru

• Ceviche

Fresh fish or seafood cured in freshly squeezed citrus juices, mixed with diced tomatoes, onions, and cilantro. Naturally low in carbs and keto-friendly.

• Anticuchos

Grilled skewers of beef heart marinated in vinegar, cumin, aji pepper, and garlic. Perfect for keto diets.

Colombia and Venezuela

• Arepas (adapted)

A type of bread made from maize dough. For a keto version, make arepas using almond or coconut flour.

• Chicharrón

Fried pork belly or pork rinds. Inherently keto-friendly and a popular snack.

Bolivia

• Sajta de pollo (adapted)

A spicy chicken dish traditionally served with potatoes and maize. For a keto version, omit the potatoes and maize but savor the spicy chicken.