Is Laulau Keto? A Comprehensive Guide to This Hawaiian Dish

December 3, 2025 •

4 min read

Many nutritional analyses show that traditional Hawaiian laulau often contains less than 5 grams of net carbs per serving, making the answer to the question 'is laulau keto?' a resounding yes. This authentic dish, a staple of Hawaiian cuisine, offers a satisfying, high-fat, and moderate-protein meal that aligns perfectly with ketogenic principles when prepared correctly.

Quick Summary

Traditional laulau is a high-fat, moderate-protein meal that is naturally very low in carbohydrates, confirming its suitability for a ketogenic lifestyle. Ingredient choices and accompanying sides are key.

Key Points

Naturally Low-Carb: Traditional laulau, made with meat, fish, and taro leaves, is inherently high in protein and fat and very low in carbohydrates.
Avoid High-Carb Sides: The biggest threat to a keto diet is the rice, poi, or sweet potato often served alongside laulau; these must be omitted.
Ingredient Control is Key: Homemade laulau allows for precise control over macros, enabling you to use fattier meat cuts to boost the fat content.
Oxalate Levels in Taro Leaves: While low in carbs, taro leaves contain oxalates. Some people recommend a high protein-to-leaf ratio for balance and moderation.
Variations Can Differ: Pre-packaged or restaurant versions may contain hidden starches, so it is essential to ask about preparation or check nutritional labels.
Flavor is Not Compromised: Steamed with meat and fish, laulau offers a rich, satisfying flavor profile that fits perfectly into a keto lifestyle without sacrificing taste.

What is Laulau?

Originating from the traditional Hawaiian cooking method, laulau is a dish consisting of pork, fish, or chicken, and sometimes salted butterfish, wrapped in taro or luau leaves. These bundles are then wrapped in ti leaves and steamed for several hours, traditionally in an underground oven known as an imu. The result is a tender, savory, and flavorful meal. The outer ti leaves are for cooking and are not meant to be eaten, while the inner luau leaves become tender and edible, similar in texture to cooked spinach.

The Nutritional Breakdown of Traditional Laulau

For those on a ketogenic diet, the macronutrient profile of laulau is highly favorable. A typical serving is primarily comprised of protein and fat, with very few carbohydrates. The meat and fish provide the high protein and fat content, which are the cornerstones of the keto diet. The taro leaves contribute some fiber and minimal net carbs, making them a suitable vegetable component. The prolonged steaming process tenderizes the ingredients without adding any high-carb sauces or coatings.

Keto-Friendliness of Laulau's Ingredients

Pork or Chicken: These protein sources are excellent for a keto diet as they are high in fat and protein and contain zero carbohydrates. The pork butt traditionally used is particularly high in fat.
Fish (often salted butterfish): Another excellent source of protein and healthy fats, especially omega-3 fatty acids, with zero carbs.
Taro (Luau) Leaves: While some may worry about the leaves, they are low in carbs and provide dietary fiber. However, it's worth noting that luau leaves are naturally high in oxalates before cooking, and consuming a very high leaf-to-protein ratio has been mentioned as a concern by some individuals. For a safe and balanced approach, a higher protein-to-leaf ratio is recommended.
Hawaiian Sea Salt: A simple seasoning with no carbs, only flavor.

Customizing Laulau for a Strict Ketogenic Diet

While traditional laulau is already keto, home cooks can ensure strict adherence to macros with a few simple modifications:

Maximize Protein and Fat: Use cuts of meat with more fat, such as pork belly or thigh meat, or increase the amount of fatty fish like salmon or butterfish.
Choose the Right Greens: While taro leaves are excellent, you can also use collard greens or other low-carb leaves as a substitute, as seen in some recipes.
Mind the Sides: The true danger to keto success comes from the traditional side dishes. Always refuse or replace high-carb sides like rice, poi, or sweet potato, which are almost always served with laulau in restaurants.

Comparison: Traditional vs. Modified Keto Laulau

To visualize the differences, here is a comparison of traditional laulau as typically served versus a version optimized for the strictest ketogenic parameters.


Feature	Traditional Laulau	Keto-Optimized Laulau
Main Ingredients	Pork, fish, taro leaves, Hawaiian salt	Pork belly, fatty fish, a moderate amount of taro or collard greens
Carb Source	Minimal carbs from taro leaves; high carbs from side dishes (poi, rice)	Very low net carbs from the leaves; no starchy sides
Fat Content	High, primarily from pork butt	Very high, often emphasized with fattier meat cuts
Preparation	Steamed in an imu or conventional steamer	Can be steamed or baked, with attention to maximizing flavor from fat
Serving	Traditionally served with rice and poi	Best served solo or with other keto-friendly sides like sautéed vegetables or a green salad

Expert Tips for Enjoying Keto Laulau

At Restaurants: When ordering laulau, be explicit that you do not want the rice or poi that comes with it. Confirm with your server that the dish is made only with meat, fish, and leaves.
DIY at Home: Making laulau yourself gives you full control over the ingredients. You can select the fattiest cuts of meat and ensure there are no added sugars or high-carb seasonings. Several recipes exist for home preparation, some with keto-friendly modifications.
Pairing: To complete your meal, pair your laulau with other low-carb Hawaiian items. Some suggestions include cucumber poke with no added sugar or a side of steamed greens like cabbage or bok choy.
Beware of Imitations: Look out for frozen or pre-packaged laulau that may contain filler ingredients or added starches. Always check the nutrition label carefully if purchasing a pre-made product.

Conclusion

In summary, traditional Hawaiian laulau is an inherently keto-friendly dish due to its composition of meat, fish, and low-carb taro leaves. The main pitfall for keto followers lies not in the laulau itself, but in the starchy, high-carbohydrate sides like rice and poi that typically accompany it. By being mindful of these accompaniments and controlling ingredients when cooking at home, you can confidently enjoy this delicious and authentic Hawaiian delicacy as a perfect addition to your ketogenic diet. For a detailed overview of the ketogenic diet and its principles, you can refer to authoritative sources like the Heart UK guide.

Heart UK Guide to Keto Diets: https://www.heartuk.org.uk/dietary-patterns/low-carb-and-keto-diets

Frequently Asked Questions

No, traditional laulau itself is very low in carbohydrates. The high carb count usually associated with a Hawaiian plate lunch comes from the sides like rice and poi, not the main laulau bundle.

Laulau is typically made of fatty pork butt, fish (like salted butterfish), or chicken, wrapped in tender taro leaves, and steamed for hours.

Yes, the taro leaves are low in carbs and high in fiber. They are safe to consume once cooked, as the steaming process makes them tender and reduces their oxalate content.

To keep your meal keto, you should explicitly ask for your laulau without the traditional side dishes of rice, poi, or sweet potato, as these are all high in carbohydrates.

Absolutely. You can choose fattier cuts of meat, use alternative low-carb wrapping leaves like collard greens, and serve it with keto-friendly sides such as a green salad.

Traditional laulau recipes do not contain sugar, relying on Hawaiian sea salt and the natural flavors of the meat and leaves. However, it's always wise to check ingredients if buying a pre-made version.

The macronutrient profile for traditional laulau is high fat and moderate protein, with minimal carbohydrates. A typical 140g serving might contain around 12g fat, 30g protein, and only 1g of carbs.