Eggplant And Ketogenic Diets: What You Need To Know

Eggplant, also known as aubergine, is a low-calorie vegetable that is rich in nutrients. It is packed with vitamins and minerals, including vitamin B1, vitamin B6, vitamin K, potassium, and manganese. With its semi-starchy taste and texture, it is a versatile vegetable that can be grilled, roasted, or sautéed. But the question remains: is eggplant allowed on the ketogenic diet?

Nutritional value of eggplant

Eggplant, also known as aubergine, is a nutrient-dense, low-calorie vegetable. It is rich in dietary fibre and contains a variety of vitamins and minerals.

A 100g serving of raw eggplant contains about 25 calories, with carbohydrates contributing to most of these calories. It has a low protein content (0.98g), negligible fat (0.18g), and a decent amount of dietary fibre (3g).

Eggplants are a good source of vitamin B1 (thiamine), vitamin B6, and vitamin K. Thiamine is vital for energy metabolism, vitamin B6 aids in brain development and function, and vitamin K is key for blood clotting and bone health.

Eggplants also contain essential minerals like potassium, magnesium, and manganese. Potassium helps regulate fluid balance and nerve signals, while manganese is crucial for metabolism and antioxidant function.

The purple skin of eggplants is rich in anthocyanins, a type of pigment with antioxidant properties. Nasunin, a specific type of anthocyanin, is believed to protect brain cells from damage and may offer protection against certain types of cancer.

In addition to its nutritional benefits, eggplant is versatile and can be easily incorporated into various dishes. It can be baked, roasted, grilled, or sautéed, and it is often used as a low-calorie replacement for higher-calorie ingredients.

Health benefits of eggplant

Eggplant is a nutritious food with several health benefits. Here are some of the reasons why you should consider incorporating eggplant into your diet:

Rich in Vitamins and Minerals

Eggplant is an excellent source of essential vitamins and minerals, including potassium, magnesium, vitamin C, vitamin B-6, and vitamin K1. These vitamins and minerals contribute to a balanced diet and support overall health. Potassium helps regulate fluid balance and nerve signals in the body, while magnesium is crucial for nerve function and heart health. Vitamin C boosts immunity, vitamin B-6 aids in brain development and function, and vitamin K is essential for blood clotting and bone health.

High in Dietary Fibre

Eggplant is a good source of dietary fibre, which supports healthy digestion and promotes a sense of fullness, making it easier to manage meal portions. Fibre can also help lower blood sugar levels and improve blood sugar control.

Antioxidant Properties

The purple skin of eggplant is rich in anthocyanins, specifically an anthocyanin called nasunin. Anthocyanins are potent antioxidants that help combat oxidative stress and protect lipids in cell membranes. Nasunin, in particular, has been linked to protecting brain cells from damage. Additionally, antioxidants from eggplant may offer protection against certain types of cancer and reduce the risk of heart disease by warding off DNA damage caused by free radicals.

Weight Loss Aid

Due to its high fibre content and low-calorie count, eggplant can be a helpful food for those looking to lose weight. It provides a feeling of fullness without adding excessive calories to the diet.

Low-Carb and Keto-Friendly

Eggplant is suitable for low-carb diets, including the ketogenic diet, due to its low carbohydrate content. It has a low glycemic index, which means its carbohydrates are slowly digested and absorbed, resulting in smaller rises in blood glucose levels and helping to maintain steady blood sugar.

Keto-friendly eggplant recipes

Eggplant is indeed keto-friendly, so here are some recipes to get you started!

Keto Eggplant Parmesan

This recipe replaces the traditional breadcrumbs with almond flour, and the eggplant slices are baked instead of fried, making it a healthier option.

Ingredients:

• Cooking spray (avocado oil is recommended)
• 1 large eggplant
• Salt, pepper, and garlic powder, to season
• 1 egg
• Almond meal
• Marinara sauce
• Shredded mozzarella
• Grated parmesan
• Chopped parsley, for garnish

Instructions:

• Preheat your oven to 425°F and line a baking sheet with parchment paper.
• Slice the eggplant into 1/2-inch rounds and season with salt, pepper, and garlic powder.
• Whisk an egg with a tablespoon of water in a shallow bowl. Place the almond meal in another shallow bowl.
• Dip each eggplant slice in the egg, then dredge it in the almond meal.
• Arrange the coated eggplant slices on the prepared baking sheet and spray with cooking spray.
• Bake for about 20 minutes per side, or until tender.
• Remove from the oven and top each eggplant with marinara sauce, mozzarella, and parmesan.
• Return to the oven and bake for about 5 more minutes, or until the cheese is melted.
• Garnish with chopped parsley and serve.

Low Carb Eggplant Pizza

This recipe uses eggplant slices as the crust, making it a tasty and creative way to enjoy pizza while sticking to your keto diet.

Ingredients:

• 1 large eggplant
• Olive oil
• No-sugar-added pizza sauce
• 2 garlic cloves, minced
• 1/2 yellow onion, sliced
• Baby spinach
• Salt and pepper, to taste
• Shredded mozzarella cheese
• Fresh oregano
• Crushed red pepper, optional

Instructions:

• Preheat your oven to 400°F and line a baking sheet with parchment paper.
• Slice the eggplant lengthwise into 1/4-1/3 inch thick slices. Brush or rub with olive oil and place on the baking sheet. Sprinkle with salt and pepper.
• Bake for 7-10 minutes, or until the eggplant is hot and starting to cook down.
• In a skillet, heat 1/2 tablespoon of olive oil and sauté the garlic and onion until soft. Season with salt and pepper.
• Add the pizza sauce and spinach to the skillet and cook for 1-2 minutes, until warmed through and spinach is wilted.
• Remove the eggplant slices from the oven and top each with the onion and spinach mixture. Sprinkle with cheese and chopped oregano.
• Return to the oven and bake for about 5 minutes, or until the cheese has melted.
• Serve immediately with fresh oregano and crushed red pepper, if desired.

Roasted Eggplant Chips

A simple and crispy snack or appetizer, these eggplant chips can be seasoned with your choice of herbs and spices, but don't skip the Parmesan cheese!

Creamy Chicken and Eggplant Casserole

A comforting and dairy-free option that replaces lasagna noodles with eggplant, this casserole is a tasty and nutritious option for a potluck or dinner.

Roasted Baby Eggplant

A simple yet delicious way to enjoy eggplant, this recipe combines a drizzle of olive oil, ricotta cheese, and herbs to create an impressive appetizer, side dish, or main course.

Eggplant Bruschetta

A low-carb take on the classic Italian appetizer, this recipe uses eggplant instead of bread, making it a tasty and healthy option.

How to prepare eggplant for keto

Eggplant is a keto-friendly vegetable, boasting a low-carb profile and an array of nutrients. Here are some tips and recipes to help you prepare eggplant for a keto diet:

Tips for Preparing Eggplant for Keto:

• Choose firm and tender eggplants to avoid a mushy texture.
• Salting the eggplant slices and letting them sit for 30 minutes to an hour can help draw out excess moisture, reducing bitterness and improving texture. Use paper towels to blot the moisture before cooking.
• For a quicker method, boil the sliced eggplant in salted water for 5 minutes, then drain and dry well.
• Keep the skin on when cooking eggplant, as it is rich in phytonutrients like anthocyanins, which have antioxidant properties.
• Grilling, roasting, or sautéing eggplant with other low-carb vegetables and lean proteins is a great way to retain its nutritional benefits while enhancing its flavor.

Keto-Friendly Eggplant Recipes:

• Eggplant Lasagna: Replace the lasagna noodles with thin slices of eggplant for a low-carb, nutritious alternative.
• Stuffed Eggplant: Fill eggplant with ground meat or cheese and a variety of spices for a hearty and flavorful dish.
• Roasted Eggplant: Drizzle eggplant with olive oil and ricotta cheese, and blend with herbs for a simple yet delicious appetizer or main course.
• Eggplant Bruschetta: Use eggplant slices instead of bread for a low-carb take on this classic Italian appetizer.
• Eggplant Parmesan: A classic eggplant dish, made keto-friendly by skipping the breadcrumbs. Coat eggplant slices in keto bread crumbs or almond flour, fry, and bake with marinara sauce and cheese.
• Creamy Chicken and Eggplant Casserole: A dairy-free, flavorful dish that combines eggplant and chicken for a protein-rich, low-carb option.
• Eggplant Chips: Slice eggplant thinly, season, and roast to make crispy, keto-friendly chips.
• Eggplant Pizza: Use roasted eggplant slices as a low-carb base for pizza, topped with mozzarella cheese, tomato sauce, and your choice of toppings.
• Eggplant Meatballs: A creative way to enjoy eggplant as a low-carb, vitamin-rich alternative to regular meatballs.
• Curried Eggplant: Combine eggplant with zucchini, butter, garlic, and curry powder for a quick, savory, and cost-effective keto-friendly dish.

Other keto-friendly vegetables

Eggplant is a keto-friendly vegetable with a low-carb profile and an array of nutrients. A 100g serving of eggplant contains just 2.88g of carbs, which fits within the daily carb limit of a strict ketogenic diet.

Zucchini

Zucchini is a versatile vegetable that can be used as a replacement for eggplant in recipes such as lasagna. It has a similar texture to eggplant but contains slightly fewer carbs, with 2.11g per 100g serving.

Spaghetti Squash

Although its texture differs from eggplant, spaghetti squash is a great alternative for creating keto-friendly dishes. It has 5.5g of carbs per 100g serving, which is slightly higher but still within the keto-friendly range.

Bell Peppers

Bell peppers offer a different flavour profile and can be used in stuffed recipes or as a topping for salads and eggs. They contain about 2.9g of carbs per 100g, similar to eggplant.

Cauliflower

Cauliflower is another versatile vegetable with a similar texture to eggplant when cooked. It is a good source of calcium, phosphorus, and potassium. It has approximately 2.97g of carbs per 100g serving, making it a keto-friendly option.

Spinach

Spinach is extremely low in carbs and can be consumed raw in salads, baked into chips, sautéed, or creamed. A 100g serving of spinach contains only 3.63g of carbs.

Asparagus

Asparagus is a filling and nutritious vegetable that pairs well with high-fat sauces. It is also a good source of iron, potassium, and vitamin C. A serving of asparagus (100g) has 3.88g of carbs.

Kale

Kale is a nutrient-rich vegetable and a good source of calcium and vitamin C. It has a slightly higher carb content than spinach, with 4.42g of carbs per serving (100g).

Avocado

Technically a fruit, avocados are loaded with nutrients and healthy fats. They are a great addition to keto diets as they have only 2g of net carbs per 100g serving.

Broccoli

Broccoli is a popular vegetable that is rich in vitamin C and contains calcium and potassium. It has 6.27g of carbs per 100g serving.

Cabbage

Cabbage can be enjoyed raw or cooked and has a carb content of 6.38g per 100g serving. It is a good source of potassium, calcium, and phosphorus.

These keto-friendly vegetables will help you stay within the low-carb requirements of a ketogenic diet while providing essential nutrients and variety to your meals.

Frequently asked questions