Is Lau Lau Keto Friendly? Navigating This Hawaiian Delicacy

November 24, 2025 •

3 min read

Lau lau, a traditional Hawaiian dish of fatty meat steamed inside taro leaves, is surprisingly compatible with a ketogenic diet, with some versions containing as little as 1-3 grams of total carbohydrates per serving. This makes it a standout option among many carb-heavy Polynesian foods for those following a low-carb lifestyle.

Quick Summary

Traditional lau lau, featuring fatty meat and steamed taro leaves, is inherently keto-friendly. Variations with carb-heavy sides like rice or sweet potato are not, but modifications can keep this Hawaiian dish low-carb and compliant.

Key Points

High-Fat, Low-Carb: Traditional lau lau is naturally keto-friendly, relying on fatty meat and low-carb taro leaves.
Check for Additions: Watch out for added carbs like sweet potato in some recipes, which are not keto compliant.
Taro Leaves are Low-Carb: Cooked taro leaves (lu'au) are low in net carbs, unlike the starchy taro root.
Avoid Starchy Sides: Steer clear of traditional accompaniments like white rice and poi, which are high in carbs.
Use Substitutes: If taro leaves are unavailable, low-carb greens like Swiss chard or spinach are good alternatives.
Control Your Meal: Making lau lau at home gives you complete control over ingredients and ensures keto compliance.

Understanding Traditional Lau Lau

Traditional Hawaiian lau lau is a dish historically cooked in an imu, an underground oven. Its core components are naturally aligned with a ketogenic diet, primarily consisting of fatty meat like pork butt or shoulder, sometimes with salted butterfish, wrapped in lu'au (taro) leaves. These bundles are then wrapped in inedible ti leaves and steamed for hours until tender. This process results in a rich, savory meal high in fat and protein, with minimal carbohydrates.

The Nutritional Breakdown of Lau Lau

Authentic lau lau's nutritional profile is favorable for keto dieters:

Fatty Meat (Pork Butt or Belly): Provides high fat and protein, essential for ketosis, with virtually no carbs.
Taro (Lu'au) Leaves: When cooked, these leaves offer low net carbs (around 2-3 grams per cup) and are rich in fiber and vitamins.
Salted Butterfish (Black Cod): Adds healthy fats and flavor without carbs.

The Taro Leaf vs. The Taro Root

Distinguishing between the taro leaf and the starchy, high-carb taro root is important. While the root is used for high-carb poi, the leaves, after thorough cooking to neutralize irritants, are a low-carb vegetable that complements the fatty meat.

Potential Pitfalls and Non-Keto Sides

Though the lau lau bundle itself is keto, it is often served with high-carb sides that are not keto-friendly, such as white rice, poi (made from taro root), traditional macaroni salad, or even sweet potato added to the filling.

Keto-Friendly Lau Lau Modifications

To keep lau lau keto-compliant:

Choose Keto Fillings: Use fatty pork, chicken thighs, or beef without added sugars.
Avoid Carb Additions: Ensure no sweet potatoes are included and skip rice or poi.
Leaf Alternatives: If taro leaves are unavailable, use other low-carb greens like Swiss chard or spinach.
Select Keto Sides: Pair with cauliflower rice or a green salad with keto dressing.

Lau Lau vs. Other Hawaiian Dishes: A Keto Comparison


Feature	Lau Lau (Keto-Friendly Version)	Kalua Pork	Loco Moco	Macaroni Salad
Core Ingredients	Fatty pork/fish, taro leaves	Pork, Hawaiian sea salt	Hamburger patty, gravy, rice, egg	Macaroni noodles, mayonnaise
Carb Source	Minimal from cooked taro leaves	No inherent carbs in the meat	Significant from rice base	Very high from macaroni
Keto Rating (Out of 5)	5/5 (if prepared correctly)	5/5 (stand-alone)	1/5 (requires major overhaul)	1/5 (requires major overhaul)
Necessary Modifications	Exclude sweet potato, serve with keto sides	Ensure no sugar in marinade or sauces	Replace rice with cauliflower rice	Replace noodles with keto alternative

Enjoying Lau Lau on a Keto Diet

Enjoying lau lau while maintaining ketosis is simple. When dining out, request it without high-carb sides. Cooking at home allows full control over ingredients; use fatty pork and taro leaves (or a substitute). Recipes are available online, often using modern cooking methods like pressure cookers or slow cookers as an alternative to the traditional imu.

Conclusion: Is Lau Lau Keto Friendly? The Final Verdict

Yes, traditional lau lau is naturally keto-friendly due to its high fat and protein, and low carb content from fatty meat and taro leaves. To enjoy this Hawaiian dish on a keto diet, avoid the common starchy sides like white rice and poi. With awareness and minor adjustments, lau lau can be a delicious and compliant addition to your keto meal plan.

For more low-carb meal ideas, consider resources like this article on The Best Keto Meats for a Healthy Low-Carb Lifestyle.

Frequently Asked Questions

No, poi is not keto friendly. Poi is a paste made from the starchy taro root, which is very high in carbohydrates, making it unsuitable for a ketogenic diet.

Yes, the taro (lu'au) leaves are edible and delicious, but they must be cooked thoroughly. When steamed for a long time, the leaves become tender and lose their natural irritants.

The carb count is very low, typically around 1-3 grams of total carbohydrates per serving for the lau lau bundle itself, which comes from the taro leaves. The majority of the macros are from fat and protein.

Yes, you can substitute the traditional pork with other fatty meats that are keto-compliant. Chicken thighs or beef are both excellent options and maintain the high fat content of the dish.

You can, but you must make significant modifications. Always request to omit the high-carb side dishes like white rice and macaroni salad. Focus on the lau lau bundle itself and pair it with a low-carb alternative.

Good keto alternatives to rice include cauliflower rice, a simple green salad, or steamed, non-starchy vegetables like broccoli or asparagus.

Lu'au leaves (taro leaves) are the inner wrapping and are edible once cooked. Ti leaves are the outer wrapper used for steaming and are not meant to be eaten.