11 Keto Eggplant Recipes

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Find out about the numerous health benefits and nutritional profile off eggplants in this post – featuring 11 Keto Eggplant Recipes to add to your keto or paleo repertoire.

Have you ever considered adding more eggplant to your diet? Maybe you’d like to spice things up a little bit and try some new recipes? Eggplant is a great addition to any keto, paleo or Whole30 diet since it is so nutrient-dense and low in carbohydrates.

Some of the phytonutrients found in eggplants are potent antioxidants and have shown to protect cell membranes from damage! Take a look at the recipes featured below to find way to incorporate this healthy vegetable into your diet.

Can I Eat Eggplant On Keto?

As a non-starchy vegetable that is low on the glycemic index chart, eggplant doesn’t spike your blood sugar as much as other foods that are higher in carbohydrates. Containing only 3g net carbohydrates per 100g serving definitely makes eggplant good for keto.

 

What Goes Well With Eggplant?

You cannot go wrong when pairing eggplant with tomato and mozzarella (don’t forget the garlic and olive oil too). Trying a good Italian-style eggplant parmigiana recipe is a good place to start if you’d like to incorporate this vegetable into your diet. 

 

1. Keto Eggplant Pizza

Eggplant pizza slices topped with pepperoni on a gray platter.

This keto eggplant pizza is a great, family-friendly way to incorporate this veggie into your diet. The perfect low-calorie and low-carb snack if you’re craving junk food, but without all the processed ingredients. It’s simple and easy to throw together.

  • Calories: 173
  • Carbs: 4g (net)

Find this RECIPE at Wholesome Yum

2. Marinated Eggplant and Tomatoes

Marinated eggplant and tomatoes topped with fresh herbs on a wooden platter on a white kitchen towel surrounded by fresh vegetables.

Eggplant and tomatoes are a winning combination. Tomatoes are rich in vitamin C, which boosts your immunity and reduces your risk of chronic disease. Read more about the awesome health benefits of tomatoes in this article from Medical News Today.

  • Calories: 108
  • Carbs: 6g (net)

Find this RECIPE at Taste of Artisan

 

3. Keto Eggplant Lasagna Roll Ups

Eggplant lasagna in a white dish on a gray background.

Lasagna is a comfort food classic. When you’re on a healthy diet, it’s not necessary to skip all the good stuff. Homemade is always best, and this keto eggplant lasagna dish using fresh and whole ingredients is just the kind of healthy comfort food you need.

( No nutrition information available on original post. )

Find this RECIPE at Little Spice Jar.

4. Balsamic Chicken Stuffed Eggplant

Balsamic chicken stuffed eggplant in a white plate on a wooden background.

This stuffed eggplant recipe incorporates a bunch of antioxidant-rich veggies into one, compact package. Keep things simple and get your protein and essential nutrients in this easy baked dish!

( No nutrition information available on original post. )

Find this RECIPE at The Sophisticated Caveman.

 

5. Grilled Eggplant and Spinach Salad

Grilled eggplant and spinach salad in a white bowl on a dark gray background.

Spinach is a leafy green which is loaded with vitamin K, which is essential for bone health and wound healing. So make sure you find a way to incorporate a healthy salad like this into your diet regularly!

Spinach has many health benefits which you can read about HERE.

( No nutrition information available on original post. )

Find this RECIPE at Salt & Lavender.

 

6. Keto Indian Eggplant Curry

Indian eggplant curry topped with fresh herbs in a blue bowl on a wooden background.

This keto Indian recipe, called ‘baingan ka bharta’ in India, is a delicious, smoky mashed eggplant dish. Served with keto or paleo naan, this eggplant recipe is the perfect way to expand your recipe collection and get your vegetables in!

( No nutrition information available on original post. )

Find this RECIPE at My Heart Beets.

 

7. Eggplant Gratin with Feta Cheese

Eggplant gratin in a white dish on a white background.

It can be difficult to incorporate vegetables in your family’s diet when they’re not used to them – that’s why rich, tasty recipes like this one make all the difference. It’s all about the flavor! “The fiber, potassium, vitamin C, vitamin B-6, and antioxidants in eggplants all support heart health.” – (read more HERE).

  • Calories: 302
  • Carbs: 7g (net)

Find this RECIPE at Lavender and Macarons.

 

8. Roasted Eggplant Dip

Roasted eggplant dip topped with fresh herbs and oil in a white plate on a dark gray background.

This Middle Eastern starter, also known as baba ganoush, is a great low-carb, vegetable-based alternative to hummus. Regular hummus is made from legumes (chickpeas) that contain a lot of phytic acid, which can hinder the absorption of certain minerals in the body.

( No nutrition information available on original post. )

Find this RECIPE at Heartbeet Kitchen.

 

9. Turkish Eggplant Casserole

Turkish eggplant casserole in a black dish on a wooden background.

This delicious casserole requires only 7 ingredients. This tasty, healthy dish has a rich flavor that’ll satisfy your cravings for comfort food and also your body’s craving for nutrients.

( No nutrition information available on original post. )

Find this RECIPE at Feed Me Phoebe.

 

10. Pan-Fried Eggplant with Balsamic, Basil, and Capers

Pan fried eggplant topped with fresh herbs in a white plate on a white background.

Did you know capers and caper berries have been consumed for a few thousand years? They were also used in medicine due to their anti-inflammatory nature. Read more about all the wonderful health benefits of capers in this article.

( No nutrition information available on original post. )

Find this RECIPE at Saveur.

 

11. Brussels Sprouts and Eggplant Buddha Bowl

Brussels sprouts and eggplant buddha bowls on a black background.

Both Brussels sprouts and eggplants are rich in vitamins and low in calories. Brussels sprouts is rich in manganese, which has strong antioxidant properties and also plays a role in blood sugar regulation.

( No nutrition information available on original post. )

Find this RECIPE at Robust Recipes

In Conclusion:

Adding delicious eggplant recipes to your recipe rotation is an excellent way to experience all the health benefits this amazing veggie has to offer. Whether you’re craving Italian, Indian or Middle Eastern food, eggplant is a rockstar vegetable that works well with any cuisine.

Did You Make One Of These Keto Eggplant Recipes?

If you made one of these yummy recipes that we rounded-up for you – please let us know in the comments how it turned out for you! If you have any improvements or other awesome keto eggplant recipes of your own – let us and other readers know as well!

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3 Comments

  1. The roasted eggplant slices serve as the lasagna noodles, nestled in between layers of marinara sauce, Italian sausage, and ricotta cheese. With just of net carbs per serving, it s the perfect Italian dish for keto-lovers. And because it s gluten-free and packed with protein, even your non-keto friends will love it!

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