One of the best things about the keto diet is its flexibility—you don’t have to eat the same foods every day! Many countries naturally have low-carb, high-fat dishes that fit perfectly into a ketogenic lifestyle. In this post, we’ll take a trip around the world and explore six delicious international keto recipes that will add variety to your meal plan while keeping you in ketosis.
Whether you’re craving Japanese sashimi, Mexican guacamole, or French steak with butter sauce, these global flavors will bring excitement to your keto journey! Plus, we’ll include some nutritional insights so you can see why each dish is a great fit for your low-carb lifestyle.
Included in this article are great recipes from each country and culture for you to try. We would love to hear your thoughts after trying recipes.
Japan
Approach: Focus on clean, whole foods with an emphasis on fish, seaweed, and low-carb vegetables.
Popular Keto Foods:
Sashimi (raw fish without rice)
Grilled fatty fish (salmon, mackerel)
Miso soup (without tofu or high-carb add-ins)
Shirataki noodles (konjac-based, zero-carb noodles)
Chawanmushi (steamed egg custard with seafood)
Cultural Insight
Japanese cuisine is known for its fresh ingredients, clean flavors, and healthy fats—all of which align perfectly with the keto diet. Traditional meals often feature omega-3-rich fish, seaweed, and fermented foods, which support gut health and inflammation reduction.
Nutritional Benefits:
Salmon: High in omega-3 fatty acids and protein
Avocado: Loaded with healthy fats and fiber
Nori (seaweed): Rich in iodine and minerals
South Korea
Approach: Lots of grilled meats, fermented vegetables, and seafood.
Popular Keto Foods:
Samgyeopsal (grilled pork belly)
Bulgogi (marinated beef without sugar in the marinade)
Kimchi (watch for added sugars)
Soft tofu stews (with no rice or noodles)
Korean BBQ (meats with keto-friendly dipping sauces)
Cultural Insights
Samgyeopsal (삼겹살) is one of South Korea’s most beloved dishes, commonly enjoyed in Korean BBQ restaurants and home gatherings. The name samgyeopsal translates to “three-layered flesh,” referring to the layers of fat and meat in pork belly. Traditionally, it is grilled at the table and eaten with ssam (lettuce wraps), ssamjang (fermented soybean-chili paste), and side dishes like kimchi and pickled radish. Unlike Western BBQ, Korean BBQ focuses on interactive dining, where diners grill their own meat and enjoy it fresh off the heat.
Nutritional Points
This keto-friendly samgyeopsal is an excellent choice for those following a low-carb, high-fat diet.
Here’s why:
High in Healthy Fats: Pork belly is rich in monounsaturated and saturated fats, providing long-lasting energy and supporting ketosis.
Protein-Packed: A great source of high-quality protein (about 20g per serving), helping with muscle maintenance and satiety.
Low in Carbs: This recipe contains only 2g net carbs per serving, making it ideal for maintaining ketosis.
Gut-Healthy Fermented Foods: If served with kimchi, you’ll benefit from probiotics, which support digestion and gut health.
Rich in Electrolytes: The sesame salt dip provides essential electrolytes (sodium, magnesium, potassium), crucial for preventing keto flu and maintaining hydration.
This dish is a delicious, nutrient-dense, and culturally rich way to enjoy Korean flavors while staying true to your keto goals. Enjoy your meal! 맛있게 드세요!
Mexico
Approach: Focuses on meat, avocados, cheese, and fresh herbs.
Popular Keto Foods:
Tacos with cheese shells or lettuce wraps
Guacamole with chicharrónes (pork rinds)
Ceviche (raw fish cured in lime juice, no sugar)
Fajitas with no tortillas, just meat and veggies
Birria (slow-cooked spicy beef stew
Cultural Insight
Mexican cuisine is known for its bold flavors and healthy fats. While tortillas and rice are off-limits on keto, avocados, meats, and chicharrónes (pork rinds) are perfect for a low-carb lifestyle.
Nutritional Benefits
Avocados: Excellent source of monounsaturated fats
Pork rinds: High in protein and zero carbs
Lime juice: Adds vitamin C and antioxidants
Italy
Approach: Adapts traditional flavors using keto-friendly ingredients.
Popular Keto Foods:
Caprese salad (tomatoes, mozzarella, basil, olive oil)
Zucchini noodles with pesto
Bistecca alla Fiorentina (grilled T-bone steak)
Prosciutto with cheese
Eggplant Parmesan (no breadcrumbs)
Cultural Insight
Italian food is famous for its pasta and bread, but you can still enjoy classic flavors with keto-friendly alternatives like zucchini noodles! This dish delivers the rich taste of basil pesto and Parmesan cheese without the carbs.
Nutritional Benefits
Zucchini: Low in carbs and high in water content
Olive oil: A heart-healthy fat
Parmesan cheese: High in calcium and protein
India
Approach: Uses high-fat dairy, nuts, and ghee while avoiding rice and naan.
Popular Keto Foods:
Butter chicken (without sugar or naan)
Paneer tikka (grilled spiced cheese)
Ghee-roasted meats
Coconut curry dishes
Spiced cauliflower rice
Cultural Insight
French cuisine embraces rich sauces, quality meats, and full-fat dairy—which are all perfect for keto! This steak recipe highlights simple yet indulgent flavors, making it a perfect low-carb meal.
Nutritional Benefits
Steak: High in protein and iron
Butter: Adds healthy saturated fats
Garlic: Anti-inflammatory properties
France
Approach: Rich, high-fat foods like cheese, meats, and cream-based sauces.
Popular Keto Foods:
Steak with butter sauce
Omelets with cheese and herbs
Duck confit
Ratatouille (low-carb version without potatoes)
Cheese platters with nuts and olives
Cultural Insights:
Classic Steakhouse Influence: This dish is a staple in steakhouses worldwide, particularly in the U.S., France, and Argentina, where grilling and pan-searing steak are culinary traditions.
French Influence (Beurre Maître d’Hôtel): The garlic butter component resembles the French beurre maître d’hôtel, a classic herbed butter often used to enhance grilled meats.
Steak and Butter in Keto & Carnivore Diets: This dish is a favorite among keto and carnivore dieters due to its high fat content and zero-carb profile, making it a satisfying, energy-dense meal.
Global Popularity: Garlic butter steak is appreciated in various cuisines, with regional variations including chimichurri (Argentina) or soy-based marinades (Asia).
Nutritional Benefits
This recipe provides a powerhouse of essential nutrients that support overall health, especially for those on a keto diet, low-carb, or high-protein eating plan. Here are the key nutritional benefits:
Keto & Low-Carb Friendly (Blood Sugar Stability)
This dish is naturally low in carbohydrates, making it an excellent choice for maintaining steady blood sugar levels and supporting fat-burning metabolism.
The healthy fats slow digestion, promoting satiety and reducing cravings.
Summary:
This steak with garlic butter recipe is a nutrient-dense meal rich in protein, healthy fats, vitamins, and minerals that support muscle health, brain function, immunity, and metabolism—all while being keto-friendly and blood sugar stabilizing.
High-Quality Protein (Muscle & Tissue Repair)
Ribeye steak is rich in complete protein, containing all essential amino acids needed for muscle growth, repair, and immune function.
Supports metabolism by increasing thermogenesis (calories burned during digestion).
Healthy Fats (Energy & Brain Health)
Butter provides healthy saturated fats and conjugated linoleic acid (CLA), which may support fat metabolism.
Fats in butter and steak help sustain energy levels and support brain function on a low-carb or keto diet.
Rich in Vitamins & Minerals (Energy & Immunity Boost)
Iron (from steak) helps prevent anemia and supports oxygen transport in the blood.
Zinc (from steak) boosts the immune system and aids wound healing.
Vitamin B12 (from steak) supports nerve health, brain function, and red blood cell production.
Selenium (from steak) is an antioxidant that helps protect cells from damage.
Anti-Inflammatory & Heart-Healthy Benefits
Garlic contains allicin, which may reduce inflammation, lower blood pressure, and improve heart health.
Parsley is high in antioxidants (like vitamin C and flavonoids), which support immune function and detoxification.
More To Come!
This is just the beginning of our global keto recipe adventure! Exploring international flavors keeps your keto journey exciting and sustainable, proving that low-carb eating can be both diverse and delicious. Stay tuned for future posts where we’ll share even more mouthwatering keto-friendly dishes from around the world. Give these recipes a try, and let us know which ones become your new favorites!
