What Nigerian Foods Are Low in Carbs?

November 7, 2025 •

5 min read

According to a 2023 study by Lose It Nigerian, many traditional Nigerian dishes, when prepared correctly, can be surprisingly low in carbohydrates. For those on a keto diet, managing blood sugar, or simply adopting healthier eating habits, finding delicious and authentic Nigerian foods that are low in carbs is not only possible but can be a vibrant culinary journey. This guide explores the best options available, debunking the myth that Nigerian cuisine is exclusively carb-heavy.

Quick Summary

This guide covers various authentic Nigerian dishes that are naturally low in carbohydrates or can be modified easily. It highlights protein-rich meals, hearty vegetable-based soups, and smart substitutions for high-carb staples like swallows and rice. The article focuses on traditional flavors while supporting a healthier, low-carb lifestyle.

Key Points

Embrace Vegetable-Based Soups: Nigerian soups like Efo Riro and Okra are naturally low in carbs and packed with nutrients, making them a perfect low-carb meal base.
Choose Lean Protein: Grilled fish, chicken, and goat meat (Asun) are excellent low-carb protein sources that can be enjoyed standalone or with vegetable sides.
Substitute Starchy Swallows: Replace high-carb fufu alternatives like pounded yam with cauliflower fufu, cabbage fufu, or eggplant swallow to pair with soups.
Enjoy Modified Staples: Adapt traditional dishes like Jollof rice by using cauliflower rice instead of white rice for a low-carb alternative that maintains flavor.
Focus on Complex Carbs in Moderation: Dishes like Moi Moi offer a better carb profile due to high protein and fiber content compared to simple starches.
Incorporate Healthy Fats and Vegetables: Enhance meals with nutrient-dense additions like avocados, nuts, and leafy greens to increase satiety and nutritional value.

Nigerian Soups: The Unsung Heroes of Low-Carb Eating

Nigerian soups are a cornerstone of the nation's cuisine, typically enjoyed with a carbohydrate-heavy side dish known as 'swallow.' However, the soups themselves, bursting with vegetables, protein, and spices, are often very low in carbs. By pairing them with a low-carb alternative to the traditional fufu or eba, you can enjoy a full, authentic Nigerian meal while keeping your carb intake in check.

Efo Riro: The Versatile Spinach Stew Efo Riro, a rich and nutritious Yoruba dish, is a fantastic example of a low-carb Nigerian food. It's made with a generous amount of spinach (or other leafy greens like waterleaf or kale), assorted meat, smoked fish, and a pepper-based sauce. For a low-carb version, prepare it with minimal oil and serve it with a cauliflower or cabbage 'swallow' instead of pounded yam or garri.

Okra Soup (Obe Ilá): The High-Fiber 'Draw Soup' Okra soup is known for its distinctive mucilaginous texture and its high fiber and low-calorie content. It's prepared with chopped okra, proteins like fish or beef, and often a little palm oil. This soup is naturally keto-friendly and incredibly satisfying, aiding in digestion and keeping you full. Pair it with a low-carb swallow like oat fufu or cauliflower fufu.

Egusi Soup: The Nutritious Melon Seed Soup Egusi soup is a rich and savory soup made from ground melon seeds. These seeds are packed with healthy fats, vitamins, and minerals, and the soup is often cooked with leafy greens, various meats, and fish. When prepared without a starchy thickener, Egusi is an excellent low-carb option.

Pepper Soup: The Lean and Spicy Broth Nigerian Pepper Soup is a light, spicy, and fragrant broth made with assorted meats, fish, or chicken and a special blend of spices. It's a naturally low-carb dish, rich in protein, and is often recommended for its soothing properties. You can enjoy it as a standalone meal or with a side of steamed vegetables.

Protein-Centric Dishes and Snacks

Moving beyond soups, many Nigerian dishes focus heavily on protein, making them ideal for a low-carb diet. These meals are not only flavorful but also incredibly filling.

Asun (Peppered Goat Meat): A spicy and delicious dish of grilled or roasted goat meat sautéed with bell peppers and onions. It is naturally low-carb and a perfect protein-rich meal.
Moi Moi (Steamed Bean Pudding): Made from peeled and blended black-eyed peas, this steamed pudding is high in protein and fiber. While it does contain carbs, the complex nature of the carbohydrates and the high protein and fiber content make it a healthier choice than many other staples. For a lower-carb version, some keto recipes use a different base like almond flour or focus on the beans themselves without extra starches.
Grilled Fish: Mackerel, tilapia, or croaker grilled with a spicy marinade is a simple, healthy, and low-carb meal. Serving it with a side salad of cucumber and avocado adds more nutrients and healthy fats.
Eggs: Nigerian egg stew, omelets with shredded chicken and spinach, or hard-boiled eggs are quick, easy, and satisfying low-carb options for any time of day.

Low-Carb Alternatives and Swaps

For those accustomed to high-carb staples like rice and fufu, several low-carb swaps can keep your meals exciting and authentic.

Cauliflower Rice and Fufu: Grated cauliflower can be used as a fantastic, low-carb substitute for traditional rice in dishes like Jollof rice. Similarly, cauliflower can be blended and cooked with psyllium husk to create a low-carb fufu, mimicking the texture of traditional swallows.
Cabbage Fufu: Made from shredded cabbage and psyllium husk, this is another popular alternative for eating with Nigerian soups, providing a similar texture with far fewer carbohydrates.
Unripe Plantain Fufu: While not zero-carb, unripe plantain contains less sugar and more resistant starch and fiber than its ripe counterpart, making it a better option for those monitoring their carb intake.

Comparison Table: Low-Carb vs. High-Carb Nigerian Staples


Dish	Carb Profile	Key Ingredients	Best Served With	Notes
Efo Riro	Low Carb (Soup)	Spinach, assorted meat, peppers	Cauliflower fufu, cabbage fufu	Excellent source of vitamins and minerals.
Jollof Rice	High Carb	Rice, tomatoes, peppers	Chicken, beef, fried plantain	Can be adapted using cauliflower rice for a low-carb version.
Okra Soup	Low Carb (Soup)	Okra, fish, meat, spices	Oat fufu, cabbage swallow	High in fiber, promotes satiety.
Pounded Yam	Very High Carb	Yam	Any Nigerian soup	Traditional swallow, but can be swapped for low-carb alternatives.
Asun	Low Carb (Meat)	Goat meat, bell peppers, onions	As a standalone snack or with a salad	Flavorful, high-protein snack or meal.
Garri	High Carb (Swallow)	Cassava	Any Nigerian soup	Very high in carbohydrates, should be avoided on a strict low-carb diet.
Moi Moi	Moderate Carb (Complex)	Black-eyed peas, onions, peppers	Alone or with a salad	High in protein and fiber, a healthier carb choice.
Native Jollof Rice	Moderate Carb	Ofada rice, palm oil, locust beans	Protein of choice	Ofada rice has lower energy content than white rice.

Low-Carb Nigerian Meal Ideas

For those looking to create a complete meal, combining these elements is key. Here are some meal ideas to get you started:

Breakfast: Spinach and cheese omelette with shredded chicken.
Lunch: A generous bowl of Efo Riro with a side of cauliflower fufu.
Dinner: Grilled fish or Asun with a vibrant cucumber and bell pepper salad.
Snack: A handful of walnuts or a portion of Moi Moi (made with reduced oil).

Conclusion

Nigerian cuisine, while often perceived as carb-heavy, offers a wealth of delicious and nutritious low-carb options. By focusing on vegetable-rich soups, lean protein sources, and smart substitutions for traditional starchy swallows, you can enjoy the rich, vibrant flavors of Nigerian food while adhering to a low-carb diet. The key lies in mindful preparation and ingredient choices, demonstrating that health-conscious eating and enjoying authentic, traditional meals can go hand-in-hand. This approach not only supports weight management and blood sugar control but also celebrates the diversity of Nigerian cooking in a healthier way. For further exploration of low-carb African dishes, resources like Low Carb Africa provide additional inspiration and recipes.

Frequently Asked Questions

Yes, you can eat Moi Moi on a low-carb diet, but in moderation. While it is made from beans and contains carbohydrates, its high protein and fiber content make it a healthier choice than starchy staples. Some low-carb recipes substitute beans with ingredients like almond flour.

Excellent low-carb substitutes for traditional swallows like fufu and garri include cabbage fufu, cauliflower fufu, and eggplant swallow. These alternatives are made to mimic the texture of traditional swallows and can be enjoyed with your favorite low-carb Nigerian soups.

Most Nigerian vegetable and broth-based soups are naturally low in carbs, especially those like Efo Riro, Okra Soup, and Pepper Soup. However, you should watch for added starchy thickeners or excessive palm oil. For low-carb eating, they should be paired with low-carb swallows or eaten alone.

To make a low-carb version of Jollof rice, use grated cauliflower as a substitute for rice. Prepare it with the traditional tomato and pepper base, spices, and your choice of protein for a flavorful, keto-friendly alternative.

Unripe plantain is a better choice than ripe plantain for a low-carb diet due to its higher resistant starch and fiber content and lower sugar. It can be eaten in moderation, boiled, or grilled, and makes a relatively healthier 'swallow' alternative.

Good low-carb Nigerian snack options include peppered goat meat (Asun), grilled fish, and boiled eggs. You can also enjoy nuts like walnuts or garden eggs for a healthy and satisfying snack.

Yes, it is possible to lose weight while enjoying Nigerian food by focusing on low-carb options. Prioritizing protein-rich dishes, vegetable-based soups, and using low-carb alternatives for starchy staples can help reduce overall calorie intake and support weight loss goals.