Learn about the health benefits and ways you can use Eggplant on your keto diet.
Is Eggplant Keto?
🍆YES! Eggplant is 100% keto-friendly and is an excellent addition to your keto meal plan. However, this should be consumed moderately as it also has many carbs.
Eggplants are one of the most widely used vegetables in different cuisines and recipes worldwide due to their distinct deep purple color and taste, similar to zucchini or summer squash. The flavor and texture of eggplants are described as tender, mild, sweet, and bitter. While there are numerous recipes to use Eggplant, not all are suitable for a keto diet. To fully address the question of whether Eggplant is keto, it’s essential to understand its nutritional benefits; we also included some recommended eggplant keto recipes and a sample meal plan you can follow.
Table of Contents
- What makes eggplant keto-friendly?
- Nutritious Benefits of Eggplant
- Tips You Need For Eating Eggplant
- Simple Eggplant Keto Comfort Meals
- Sample One Week Keto Meal Plan
- Is Eggplant Keto? Final Thoughts
What Makes Eggplant Keto-Friendly?
Out of the other great vegetable available, Eggplant is one of the most popular choices for low-carb diet recipes because of its low calorie and low carb content. Eggplants have an approximate 50% carb content making them a low-net-carb vegetable that helps regulate digestion and bowel movements.
This low-carb purple vegetable is widespread and abundant in South Asia. Still, aside from its nutritional benefits, this has been a popular keto food because of its versatility as an ingredient in various dishes. This can also substitute for high-calorie ingredients and starchy foods like meat and potatoes.
Nutritious Benefits of Eggplant
Every eggplant slice is great for keto recipes with its delicious taste and texture. But more than that, Eggplant is a good source of fiber, vitamin C, and potassium. Making it an ideal choice for those following low carbs diet. It regulates bodily functions and aid in the maintenance of a healthy immune system. Let’s dive in with the nutritional value of Eggplant and why it is suitable for keto.
Fiber, Vitamin, and Mineral Content of Eggplant
There is no doubt that Eggplant is a nutritious and low-carbohydrate vegetable that is an excellent addition to your keto eggplant recipes; here’s a breakdown of its nutrition serving:
Fiber
- One cup (99g) of cooked Eggplant contains 2.5 grams of dietary fiber.
Vitamins
- A good source of vitamin K, Eggplant plays a role in blood clotting and bone health. One cup of cooked Eggplant contains about 4.9 micrograms of vitamin K, about 6% of the recommended intake.
- It also has some vitamin C, vitamin B6, and thiamin (vitamin B1), although the amounts are relatively small.
Minerals
- A good source of potassium that the whole family will love and is critical for maintaining healthy blood pressure and electrolyte balance. One cup of cooked Eggplant contains about 233 milligrams of potassium, about 5% of the recommended intake.
- It also contains magnesium, phosphorus, and copper, among other minerals.
There are various ways you can enjoy Eggplant with different recipes available, and with its nutritional facts, it is a great idea to add to your keto diet. Cook this with cheese and ground pepper, and even make these french fries.
Carbohydrates on Eggplant
When it comes to ensuring a strict keto diet, it is essential to limit your intake of carbohydrates to a deficient level, typically less than 50 grams per day. And Eggplant is a relatively low-carbohydrate vegetable, with one cup (99g) of cooked Eggplant containing about 8 grams of total carbohydrates, 2.5 grams of dietary fiber, and 5.5 grams of net carbs.
Because of its rich fiber component, Eggplant is an excellent keto addition because it can help slow down carbohydrate absorption and prevent blood sugar spikes. This can help you feel fuller for longer and reduce your craving for high carbs foods. Track your total carbohydrate intake throughout the day to stay within your limit.
Other Hidden Health Powers of Eggplant
What many people don’t know is that eggplant also has numerous hidden health benefits that make it an excellent choice for improving their overall health. Let’s look at some of the lesser-known health powers of eggplant:
Good for Digestion
Fiber is one of the most essential components of a well-balanced diet; it improves gastrointestinal health helps prevent constipation and improves bowel movement. And raw Eggplant is known to be high in fiber, making it great for a weight loss diet addition, but remember excess thread can also cause gas and bloat, so eat moderately.
Contains Powerful Antioxidants
An antioxidant enzyme called manganese is also present in Eggplant; this antioxidant prevents cell damage and protects your body from free radicals. Free radicals are unstable molecules that damage other molecules, causing inflammation that can trigger and increase the risk of cancer, Alzheimer’s, and other diseases.
Helps lower cholesterol
Heart-healthy food, like eggplants, help lower cholesterol levels. High cholesterol puts you at risk for high blood pressure, stroke, heart attack, and heart disease. Eggplants contain soluble fiber that lowers cholesterol levels. Some people drink eggplant juice by itself to aid in lowering cholesterol.
Tips you Need for Eating Eggplant
Whether you want to add raw Eggplant to soups and stews, bake them with spices or salt, dip it into flavorful pizza sauce, or grill them with herbs, this versatile vegetable is here to spice up your diet! Packed with nutrients and vitamins offering numerous health benefits, here are some ways of can cook Eggplant:
Add to Soups and Stew
Feel full without consuming more calories by adding Eggplant to your soups and stews; this adds a thick texture. A classic beef stew can also benefit from the added flavor of eggplants. You can also make a vegetarian stew by simmering a few slices of eggplants in tomato sauce and vegetable broth. Serve it over low-carb pita bread and add your choice of side dishes.
Bake with Low-Effort
One of the easiest ways to prepare an eggplant dish is to bake it. Thinly slice the vegetable, brush lightly with olive oil, and season with salt and pepper. Bake until both sides are golden brown, then serve with your favorite keto-friendly salad. If you are up for extra steps, try a keto-friendly eggplant parmesan recipe.
Grill with Herbs
The charred edges and tender center makes grilled eggplants the perfect side dish for a barbecue. You will not even need to salt grilled eggplants. Just brush the sides with oil and toss with garlic and some herbs, peppers, mushrooms, tofu, etc. Grill over medium heat until cooked and serve hot.
Make Delicious Dips with it
Have you tried the low-carb Baba Ganoush dip? The most straightforward Baba Ganoush recipe contains lemon, garlic, a combination of herbs and spices, olive oil, and roasted Eggplant. It is a classic Mediterranean dip with a rich and distinct smoky flavor and usually comes with hummus, fresh vegetables, pita bread, crackers, etc.
Stuff in Sandwiches
Roasted Eggplant is an excellent protein and dairy substitute for your sandwich stuffing. Roast eggplant slices until they are soft, then add them to your low-carb sandwich. Slap some vegan mayonnaise, tomatoes, cucumber slices, and herbs in there, and you have the perfect vegan-and-keto-friendly sandwich.
Simple Eggplant Keto Comfort Meals
Here are some simple eggplant recipes for delicious meals that are suitable for a keto diet:
Keto Eggplant Lasagna: Use slices of Eggplant in place of noodles in your favorite lasagna recipe to create a keto-friendly version. Layer the Eggplant with a mixture of ricotta cheese, spinach, and ground beef or Italian sausage, and top with a layer of mozzarella cheese. Recommended to serve immediately after cooking.
Grilled Eggplant with Pesto: Cut a large eggplant into thick slices and grill until tender. Top with a dollop of homemade pesto made with basil, garlic, olive oil, and parmesan cheese.
Eggplant Caponata: This traditional Italian dish for keto is a flavorful mixture of Eggplant, tomatoes, olives, and capers. Serve it as a side dish in a separate bowl or as a topping for grilled meats.
Eggplant Fritters: Mix grated Eggplant with almond flour, eggs, and seasonings to create a batter. Fry the batter in coconut oil until golden brown and crispy.
Stuffed Eggplant: Slice the Eggplant in half and scoop out the flesh. Mix the eggplant flesh with ground meat, onions, and spices, and plug it back into the eggplant shells. Bake until the Eggplant is tender and the filling is cooked through. You can add cheese if you want to.
Sample One-Week Keto Meal Plan
Here is a sample 1-week keto meal plan that includes an excellent recipe for Eggplant:
Day 1:
- Breakfast: Spinach and feta omelet with a side of roasted Eggplant
- Lunch: Grilled chicken with baba ganoush (made from roasted Eggplant) and a side salad
- Dinner: Eggplant parmesan cheese with a side of sautéed spinach
Day 2:
- Breakfast: Keto vegetable frittata with a side of roasted Eggplant
- Lunch: Grilled salmon with roasted Eggplant and a side salad
- Dinner: Eggplant and ground beef skillet with a side of roasted asparagus
Day 3:
- Breakfast: Scrambled eggs with roasted Eggplant and a side of avocado
- Lunch: Eggplant and zucchini lasagna with a side salad and cheese
- Dinner: Grilled Eggplant with steak and a side of roasted Brussels sprouts
Day 4:
- Breakfast: Mushroom and Eggplant scramble with a side of roasted tomatoes
- Lunch: Grilled chicken with eggplant caponata and a side salad
- Dinner: Eggplant and sausage skillet with a side of roasted broccoli
Day 5:
- Breakfast: Keto eggplant muffins with a side of roasted asparagus
- Lunch: Grilled shrimp with roasted Eggplant and a side salad
- Dinner: Eggplant and chicken curry with a side of cauliflower rice
Day 6:
- Breakfast: Spinach and Eggplant frittata with a side of roasted mushrooms
- Lunch: Eggplant and bacon salad with a side of avocado
- Dinner: Grilled Eggplant with lamb chops and a side of roasted cauliflower
Day 7:
- Breakfast: Eggplant and mushroom omelet with a side of roasted bell peppers
- Lunch: Grilled steak with eggplant dip (baba ganoush) and a side salad
- Dinner: Eggplant and sausage soup with a side of keto bread.
Note: Remember to adjust portion sizes based on your individual caloric and macronutrient needs.
Is Eggplant Keto? Final Thoughts
It is without a doubt that Eggplant is keto, a great addition to any recipe or dish and any low-carb meal plan. Its high fiber content and low calorie and carb count are perfect for those on a keto diet. It also contains essential vitamins and minerals such as potassium and vitamin c, which are both critical for optimal health.
The versatility of the Eggplant compared to other vegetables is also what makes it unique; whether you prefer it grilled, roasted, or fried, you can enjoy it in various recipes or dishes.
But just like any gluten free or carbs food, it is also essential to note how many carbs you consume if you are on a low-carb diet. Enjoy good food with the Recipe and sample meal plan prepared for you while maintaining healthy living. Let us know what these recipes and meal plans taste like.