Keto Spanish foods
The Spanish food consumed not only in Spain but also in Central America, South America, North America and other parts of the world. It is known for it's rich flavor, spices, and variety.
Ketogenic diet[edit | edit source]
Keto Spanish Foods refers to traditional Spanish dishes or recipes adapted to fit the requirements of the ketogenic diet. The ketogenic, or keto, diet emphasizes high-fat, low-carbohydrate intake to encourage weight loss and other health benefits. Spanish cuisine, celebrated for its rich flavors, vibrant colors, and diverse ingredients, can be inherently keto-friendly or modified to meet the diet's demands.
Spanish cuisine boasts various regional influences and prioritizes fresh, local ingredients. Olive oil, fresh vegetables, meats, and seafood are staples in many traditional Spanish dishes. To make these dishes keto-compliant, the trick lies in sidestepping or substituting high-carb ingredients like rice, beans, and certain sauces.
Here is a list of some common Spanish foods that are suitable for the ketogenic diet:
- Huevos a la Flamenca (Flamenco-style eggs)
- Pollo al ajillo (Chicken in garlic sauce)
- Ensalada de Pollo (Chicken salad)
- Gambas al ajillo (Garlic shrimp)
- Lomo de cerdo (Pork loin)
- Chorizo a la sidra (Chorizo in cider)
- Callos a la madrilena (Madrilenian tripe)
- Huevos rotos (Fried eggs over potatoes)
- Empanada de atún (Tuna empanada)
- Cocido madrileño (Madrilenian stew)
Things to avoid[edit | edit source]
Keep in mind that traditional Spanish cuisine often includes bread, rice and potatoes which are not keto-friendly, but with a few adjustments, you can make these dishes suitable for the diet.
Popular Keto Spanish Dishes[edit | edit source]
Modifications and Tips[edit | edit source]
- For rice alternatives, consider cauliflower rice.
- Be cautious with sauces and seasonings, which may contain added sugars.
- Emphasize dishes cooked in healthy fats like olive oil.
Potential Benefits[edit | edit source]
Introducing keto Spanish foods can diversify the diet while reaping both the Mediterranean diet benefits, due to the focus on olive oil, seafood, and fresh vegetables, and the advantages of the keto diet.
Tapas[edit | edit source]
- Albondigas: Meatballs typically made of beef or pork. Ensure breadcrumbs are omitted for keto compliance.
- Gambas al Ajillo: Garlic shrimp cooked in olive oil.
- Pimientos del Padrón: Small green peppers fried in olive oil and sprinkled with sea salt.
- Chorizo al Vino: Chorizo sausage cooked in dry red wine.
Main Courses[edit | edit source]
- Pisto: Spanish ratatouille. Limit higher-carb vegetables.
- Flamenquín: Thin ham slices rolled around meat, usually pork. Omit breadcrumbs.
- Marmitako: A Basque tuna pot containing tuna, peppers, and tomatoes.
Soups and Stews[edit | edit source]
- Caldo Gallego: A Galician soup with fatty pork cuts, turnip greens, and sometimes beans. Omit beans for a keto-friendly version.
- Fabada Asturiana: A rich bean stew with sausages and bacon. Consider replacing beans with another low-carb vegetable.
Keto-Friendly Ingredients[edit | edit source]
In addition to traditional Spanish dishes, the following ingredients can be incorporated into keto Spanish meals:
Meats[edit | edit source]
- When selecting meats, lean cuts or non-red meats are preferred to reduce saturated fat content.*
Game and Other Meats[edit | edit source]
Seafood[edit | edit source]
- Seafood, especially fatty fish like salmon, is usually very keto-friendly.*
Healthy Fats[edit | edit source]
Fruits[edit | edit source]
- Consume these fruits in moderation, aiming for 5-10 net carbs per serving.
Nuts and Seeds[edit | edit source]
Vegetables[edit | edit source]
Dairy Products[edit | edit source]
Herbs and Spices[edit | edit source]
Beverages[edit | edit source]
- Almond milk (unsweetened)
- Bone broth
- Cashew milk (unsweetened)
- Coconut milk
- Club soda
- Coffee
- Herbal tea
- Mineral water
- Seltzer water
- Tea
Fish as food
Pig roasting on a spit
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Keto Spanish foods - recipes[edit | edit source]
- Achiote oil
- Adam's dry rub ribs - low carb
- Ajillo mushrooms
- Ambrosial roasted garlic cauliflower
- Andalucian pinchitos morunos - moorish saffron meat skewers
- Anticuchos peruvian beef kebabs
- Auberge spiced olives with garlic, orange and sun-dried tomatoes
- Bandoora- fresh tomato/basil salad
- Basquadillas
- Basque eggs with ham, asparagus and peas
- Basque salad
- Bet you can't eat just one shrimp
- Bikers spanish meatballs and albondigas
- Bird houses
- Black olive tapenade
- Broccoli and cauliflower with pine nuts and raisins
- Café 43
- Cafe joy
- Calamares a la plancha
- Camping made easy: boil-in-bag omelet
- Canary island style pollo en adobo
- Cauliflower in hot vinegar/colifloral ajo arriero
- Celery with tomatoes, olives and capers
- Champagne 101
- Champinones al ajillo garlic fried mushrooms
- Champinones al ajillo garlic mushrooms
- Champinones salteados con ajo mushrooms sauteed in garlic
- Chicken and peppers in garlic wine sauce
- Chicken and roasted pepper skewers
- Chicken drumettes valencia
- Chicken in a metaxa cream sauce
- Chicken kelaguin
- Chorizo al vino chorizo in red wine
- Cilantro -- proper storage
- Cilantro oilguam
- Clams with smoked paprika
- Classic aïoli - french garlic mayonnaise
- Classic english salad cream - oil free salad dressing
- Cod and potato tapas
- Creamy mushroom and thyme soup
- Deviled eggs with olives
- Easy bacon-wrapped dates
- Easy-cheesy salsa chicken
- Esparragos vinagreta
- Flaming garlic and whisky gambas! King prawns - giant shrimp
- Flautas de pollo with avocado cream
- Fresh chorizo tacos
- Fried chorizo with garlic
- Fried herbed almonds
- Gambas al ajillo shrimp w/ garlic catalonia
- Gambas pil-pil -- chili shrimp spain
- Garlic aioli
- Garlic mayo ali oli
- Gazpacho salsa
- Goat cheese stuffed peppadews
- Grilled bread with tomato
- Grilled garlic shrimp with saffron
- Grilled mushrooms with garlic oil
- Guacamole
- Hacienda pork chops grande!
- Huevos haminados sephardic jewish-style eggs
- Huevos serranos mountain eggs
- I love olives and cream cheese spread
- Iced mocha cafe
- La boqueria marinated spanish olives
- Lemon caper stuffed eggs
- Lemon olive tapas
- Lime shrimp tapas
- Limey martini
- Loaded spanish omelet bites #5fix
- Lorenzo's salsa
- Madeira chicken with mushrooms
- Manchego and serrano crostini
- Manchego con tomates y romero
- Maria's best crock pot roast
- Marinated black olives tapas
- Marinated green olives tapas
- Marinated green olives with sesame, orange, and mint
- Marinated manchego cheese
- Marinated olives - aceitunas aliñadas
- Marinated tomato salad
- Mediterranean mayonnaise
- Mediterranean stuffed boneless chicken thighs
- Mediterranean stuffed chicken breasts
- Mediterranean tuna salad
- Medley soup sopa mezclada
- Mild buffalo wing sauce
- Mini chilled gazpacho, tapas
- Mini muffuletta kabobs
- Minty fresh french aperitif and appetiser charentais melon bowls
- Mojo picon garlic sauce
- Montadito de tortilla de patatas - potato omelette open-faced sa
- Mushrooms and alioli tapas
- Nif's spanish omelette omelet for 2
- Olive marinate
- Parmesan parsley roasted cauliflower
- Peanut butter cup
- Pinchitos morunos
- Pinchos morunos moorish pointed stick or thorns
- Pinchos spanish kebabs/tapas - pork, lamb, prawns or chicken
- Pinxtos morunos: grilled lamb marinated in cumin, lemon and saff
- Poblano queso dip
- Pork chops madrid
- Pork taco meat
- Port and paprika chicken bites
- Portuguese green olive dip zwt-8
- Prawn and bacon brochettes
- Prawns / shrimp in garlic sauce
- Real gambas pil pil
- Red bell pepper tapas
- Rio grande mini loaves
- Rosemary and smoked sea salt roasted walnuts
- Rum dulce de leche
- Saint silvester pudding
- Salmorejo spanish gazpacho's rich cousin
- Salmorejo without bread
- Salsa chicken
- Salsa guasacaca - venezuelan avocado salsa
- Salt and pepper gambas spanish-style shrimp
- Sandwich spread
- Seco de pollo
- Sesame seed chicken a turkish meze
- Sevilla tapas salad
- Sherry vinaigrette
- Shrimp in green mayonnaise
- Shrimp malaga
- Shrimps fried with garlic
- Simple spanish green salad
- Sizzled citrus shrimp
- Sizzling sherry shrimp with garlic
- Sizzling spanish garlic prawns - tapas style
- Skillet paella
- Skillet spanish rice
- Slow-roasted spanish olives with oranges and almonds
- Smoked paprika egg salad sandwich on whole grain
- Smoked spanish paprika barbecue rub
- So easy arroz con pollo spanish chicken and rice
- Sofrito
- Southwest posole
- Spanish baked shrimp
- Spanish burger
- Spanish burgers with romesco and manchego cheese
- Spanish cream knox blox
- Spanish garlic chicken
- Spanish garlic shrimp
- Spanish garlic shrimp taverna
- Spanish marinated olives
- Spanish olive and cream cheese canapes zwt-8
- Spanish olive tapenade
- Spanish omelette tortilla de patatas spain
- Spanish omelette with parsnip
- Spanish oven baked roast chicken
- Spanish pork
- Spanish scrambled eggs
- Spanish shrimp
- Spanish sizzled shrimp
- Spanish stuffed mushrooms
- Spanish style garlic and parsley flavored olive oil
- Spanish style garlic shrimp with capers
- Spanish tapas style beef kebabs
- Spiced olives
- Spicy spanish chicken
- Spicy spanish garlic shrimp
- Spinach with pine nuts and almonds espinacas con pinones y almo
- Steak rancheros
- Steak with blue cheese sauce
- Stuffed cherry tomato tapas
- Stuffed mushrooms with roasted red peppers and manchego cheese
- Stuffed tomatoes
- Sweet onion salad
- Tapas - spicy pork skewers pinchos morunos
- Tequila lime chicken
- Tilapia al ajillo garlic tilapia
- Tomates rellenos - tapas
- Tomato salad murcia-style - ajotomate murciano
- Torrijas- spanish french toast
- Tortilla a la mexicana
- Tortilla valenciana
- Tostada con tomate
- Truly the best key lime pie martini
- Tuna, canary islands style
- Turkey sausage jambalaya
- User friendly tapas
- Vueltas de carne
- Zarangollo - scrambled eggs with zucchini and onion - spain
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References[edit | edit source]
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