Eggplant's Low-Carb And Keto-Friendly Status: What You Need To Know

Eggplant, also known as aubergine, is a popular ingredient in dishes from around the world. But can it be enjoyed as part of a low-carb or keto diet? In this article, we will explore eggplant's nutritional profile and answer whether it is keto-friendly. We will also provide some delicious low-carb and keto-friendly eggplant recipes for you to try!

Nutritional value of eggplant

Eggplant, also known as aubergine, is a low-calorie vegetable packed with nutrients. A 100g serving of raw eggplant contains about 25 calories, primarily from carbohydrates (5.88g). It has a low protein content (0.98g), negligible fat (0.18g), and a good amount of dietary fibre (3g).

Eggplant is rich in vitamins and minerals. It is a good source of vitamin B1 (thiamine), vitamin B6, and vitamin K. Thiamine is vital for energy metabolism, while vitamin B6 aids in brain development and function. Vitamin K is key for blood clotting and bone health.

Eggplant is also a source of various minerals, including potassium, manganese, and magnesium. Potassium helps regulate fluid balance and nerve signals, while manganese is crucial for metabolism and antioxidant function. Magnesium supports heart health and nerve function.

The purple skin of the eggplant is rich in nasunin, an antioxidant believed to protect brain cells from damage. Eggplant also contains other phytonutrients called anthocyanins, which are also antioxidants. These help the body combat oxidative stress and protect lipids in cell membranes.

In terms of macronutrients, the fibre content in eggplant stands out, supporting digestion. A 100g serving of raw eggplant contains 3g of fibre, while a 100g serving of cooked eggplant contains 6.5g.

The nutritional profile of eggplant makes it a keto-friendly food. It is low in net carbs, with a 100g serving of raw eggplant containing just 3g net carbs, and a 100g serving of cooked eggplant containing 6.5g. This makes it easy to fit eggplant into a keto diet, especially as eggplant is not usually consumed on its own but as part of recipes that include sources of fat and protein.

Health benefits of eggplant

Eggplant, or aubergine, is a low-carb, keto-friendly food with several health benefits. Here are some of the health advantages of including eggplant in your diet:

Rich in Antioxidants

Eggplant is an excellent source of antioxidants, specifically phytonutrients called anthocyanins. These antioxidants help protect your body from oxidative stress and reduce the risk of heart disease. The anthocyanin nasunin, found in the purple skin of eggplant, is believed to protect brain cells from damage and may also offer protection against certain types of cancer.

High in Fiber

Eggplant is a good source of dietary fiber, which aids digestion and can help lower and control blood sugar levels. The fiber content also contributes to a feeling of fullness, making it a helpful food for managing portions and weight control.

Nutritious

Eggplant is packed with essential vitamins and minerals, including vitamins B1, B6, C, and K1, as well as potassium, magnesium, and manganese. These nutrients support various bodily functions, such as metabolism, nerve function, bone health, and immune support.

Versatile and Delicious

Eggplant is a versatile vegetable that can be cooked in a variety of ways, including grilling, roasting, sautéing, and baking. It is a tasty addition to stir-fries, casseroles, pasta dishes, dips, and salads. Eggplant can also be used as a low-carb substitute for lasagna noodles, adding nutritional value and reducing the overall carb count of the dish.

Keto-friendly eggplant recipes

Eggplant is a keto-friendly vegetable, boasting a low-carb profile of just 2.88g of carbs per 100g serving. This makes it a great addition to a keto meal plan. Here are some delicious keto-friendly eggplant recipes to try:

Keto Eggplant Parmesan

This recipe is a tasty and cozy dish, perfect for vegetarians and those wanting a break from meat. It is made up of pan-fried and breaded eggplant rounds, topped with marinara sauce and two kinds of cheese. It is then baked to perfection!

Ingredients:

• Eggplant
• Salt
• Bread crumb substitute (keto bread crumbs or almond flour)
• Italian seasoning
• Eggs
• Milk
• Oil
• Marinara sauce
• Mozzarella cheese
• Parmesan cheese
• Basil

Steps:

• Prepare the eggplant by slicing it into rounds and sprinkling with salt to draw out moisture.
• Mix keto bread crumbs and Italian seasoning in one bowl, and whisk eggs and milk in another.
• Bread the eggplant rounds by dipping them in the egg wash and then the bread crumb mix.
• Fry the eggplant rounds in batches in a non-stick pan.
• In a baking dish, add a layer of marinara sauce, followed by a single layer of fried eggplant.
• Add a spoonful of marinara sauce and a sprinkle of parmesan cheese to each eggplant.
• Repeat layering until all eggplant is used, then sprinkle the remaining cheese on top.
• Bake for 20-25 minutes until the cheese is melted and bubbling.

Easy Roasted Eggplant

A simple recipe that results in tender, savory slices, perfect for dipping.

Ingredients:

Eggplant

Steps:

Slice the eggplant and roast it in the oven.

Keto Eggplant Lasagna

A creative recipe that uses eggplant as a pasta alternative to recreate lasagna flavors.

Ingredients:

• Eggplant
• Zucchini
• Onions
• Tomatoes
• Sauce

Steps:

• Slice the eggplant and other vegetables.
• Layer the ingredients with sauce to create a lasagna.
• Bake in the oven.

Eggplant Mini Pizzas

A fun and easy way to sneak veggies into your meal.

Ingredients:

• Eggplant
• Toppings of choice

Steps:

• Slice the eggplant into rounds.
• Top each round with sauce and your favorite pizza toppings.
• Bake in the oven until the toppings are cooked and the eggplant is tender.

There are many ways to enjoy eggplant while on a keto diet. These recipes are tasty, nutritious, and most importantly, keto-friendly!

Eggplant's macronutrients

Eggplant, also known as aubergine, is a low-calorie vegetable with a semi-starchy taste and texture. It is packed with macronutrients and is suitable for a keto diet.

A 100g serving of raw eggplant contains about 25 calories, primarily from carbohydrates (5.88g). It has a low protein content (0.98g), negligible fat (0.18g), and a good amount of dietary fibre (3g). The fibre content aids digestion and helps maintain a feeling of fullness, which is beneficial for managing meal portions on a keto diet.

A 1-cup serving of cooked eggplant contains 8.6 grams of carbohydrates, with 2.5 grams of fibre, resulting in 6.2 grams of net carbs. The net carb count for 100g of raw eggplant is 3g, while for the same amount of cooked eggplant, it is 6.5g.

The macronutrient profile of eggplant makes it a keto-approved food. It is also rich in vitamins and minerals, including vitamin B1 (thiamine), vitamin B6, vitamin K, potassium, and manganese. Thiamine is important for energy metabolism, vitamin B6 aids brain development and function, and vitamin K is crucial for blood clotting and bone health. Potassium helps regulate fluid balance and nerve signals, while manganese is essential for metabolism and antioxidant function.

In addition to its nutritional benefits, eggplant is a versatile ingredient that can be grilled, roasted, or sautéed, and used in dishes such as lasagna, ratatouille, and baba ganoush. It is a tasty and nutritious addition to a keto meal plan.

Eggplant's versatility in cooking

Eggplants, or aubergines, are a versatile ingredient with a low-carb profile, making them a suitable addition to a keto diet. They can be grilled, roasted, sautéed, or fried, and their character changes depending on the cooking method. Here are some examples of how eggplants can be used in cooking:

Grilled Eggplant

Grilled eggplant is a popular choice, as the outside of the eggplant gets charred, while the inside becomes silky smooth. It can be served as a side dish or paired with a fresh couscous salad or grilled ratatouille tartines.

Baked Eggplant

Baking eggplant shows off its versatility. It can be chopped and roasted until golden brown and tender, or baked whole until it collapses. Baked eggplant can be used in dishes such as eggplant Parmesan, oven-roasted eggplant, or eggplant caponata.

Sautéed and Fried Eggplant

Sautéing eggplant allows it to absorb flavours from other ingredients such as olive oil, garlic, vinegar, and herbs. It can be used in dishes like ratatouille, puttanesca, or air fryer eggplant.

Eggplant in Pasta

Eggplant is a popular ingredient in pasta dishes. It can be used as a substitute for pasta sheets in lasagna or added to pasta salads.

Eggplant Dip

Eggplant can be made into a dip, such as baba ganoush, a smoky and silky eggplant dip that can be enjoyed with fresh pita and crunchy vegetables.

Stuffed Eggplant

Eggplant can be stuffed with various fillings, such as bulgur and plant-based meat or a blend of ricotta, lemon zest, and pecorino cheese.

Eggplant in Salads

Eggplant can add a smoky flavour to salads, such as a couscous or orzo salad with grilled vegetables.

Eggplant Parmesan

Eggplant Parmesan is a classic dish where sliced eggplant is coated in breadcrumbs and fried before being layered with marinara sauce and cheese. It can be baked in the oven for a crispy and cheesy dish.

Other Creative Uses

Eggplant can be used in creative ways, such as in skewers, phyllo pies, soups, curries, sandwiches, or even as a substitute for pasta sheets in lasagna.

Frequently asked questions