Can I Eat Eggplant On Keto? Best Keto Eggplant Recipes

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Eggplant has a lot of health benefits to offer if you include it in your day to day diet. Eggplant is low in calories, rich in fiber, and also has a range of nutrients for your body to consume. Including fruits and vegetables in your diet decreases your chances of developing a wide range of debilitating health conditions, and eggplant is no exception.

Nutrition Facts

Serving Size 1 cup

Calories 20

% Daily Value*

Total Fat 0 g 0%

Saturated Fat 0 g 0%

Trans Fat 0 g

Cholesterol 0 mg 0%

Sodium 2 mg 0%

Potassium 188 mg 0%

Total Carbohydrate 4.8 g 2%

Dietary Fiber 2.5 g 9%

Sugars 2.9 g 3%

Protein 0.8 g 1%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Is Eggplant Keto-Friendly?

An 82 gram-serving (1 cup) of eggplant only has 2.3 grams of net carbs and 20 calories which makes it a keto-friendly food. Popular keto-friendly recipes with eggplant include eggplant parmesan, eggplant lasagna, eggplant rollatini, and eggplant fries.

It is also rich in nutrients and antioxidants that can help reduce the risk of cancer and heart disease. Its high fiber content can also help lower blood sugar levels and weight loss.

However, eggplant is considered a nightshade vegetable which may cause allergies for few people.

How To Make Keto-Friendly Eggplant Parmesan

Ingredients

1 to 2 eggplants
1 cup keto-friendly marinara sauce
1 cup shredded parmesan cheese
2 slices of buffalo mozzarella cheese
salt

Steps

Slice eggplants with about ½-inch in thickness each.
Put salt on both sides of the eggplant. Place them in a strainer for 30 minutes to release all the water and bitterness from the eggplant.
Pat dry each eggplant with a paper towel then pan fry them until lightly cooked.
Assemble the Eggplant Parmesan.

Start with marinara at the bottom layer.

Add parmesan cheese on the 2nd layer.

Then eggplant on the 3rd layer.

Then buffalo cheese on the 4th layer.

Then eggplant on the 5th layer.

Then marinara on the 6th layer.

Then parmesan cheese at the topmost layer.
Bake for 15 to 20 mins in 200 °C.
Serve and enjoy!

You can check the full recipe video here.

Best Keto-Friendly Eggplant Recipes

Here are other delicious keto eggplant recipes that you can try. Click any of the pictures below for the recipe.

Eggplant Involtini
Eggplant Pizzas
Eggplant Rollatini
Stuffed Eggplant
Teriyaki Grilled Eggplant
Eggplant Fricassée
Eggplant Fritters
Eggplant Curry

Eggplant FAQs

Is eggplant a fruit?

It is commonly thought that eggplant is a vegetable. However, eggplant is actually considered a fruit! In fact, eggplant is technically a berry because it contains seeds that are both small and edible. They have a spongy texture and generally bitter flavor, which may contribute to the common misconception that they are vegetables.

Can you eat eggplant skin?

Whether or not you can eat eggplant skin is dependent on the age of the eggplant you’re consuming. It’s perfectly fine to eat eggplant skin if that eggplant is young. However, older eggplant skin must be peeled before you can eat the eggplant. This is because older eggplant skin can have a much more bitter flavor and come become discolored.

Does eggplant need to be refrigerated?

Eggplant does not retain quality when stored over a long period of time. Should you choose to store your eggplant outside of the refrigerator, it is best used within a one to two-day time period. However, if you properly store your eggplant in your refrigerator, you can increase that time period to five to seven days. You should base how you store your eggplant on how soon you plan on consuming it. If you plan on eating your eggplant within a couple of days after purchasing it, storing it in the refrigerator may not be necessary.

Is eggplant a berry?

Eggplant has very small, edible seeds inside of it, which means it is classified as a berry rather than a vegetable. Technically, eggplant belongs in the fruit category. This comes as a surprise to most people, since eggplant is very commonly mistaken for a vegetable.

Does eggplant cause gas?

Eggplant is not a common gas-causing culprit. In fact, eggplant may help relieve any gas or bloating you may be experiencing. Eggplant is high in fiber and water content, and has a low sodium content. These factors can really help you fight off any gas-related discomfort you might be facing. Including eggplant in your keto diet plans may help you completely banish your bloat.

Is eggplant starchy?

Eggplant is very low in starch content, so if you’re looking to avoid including starch in your regular diet, then including eggplant in those plans should not interfere with you.

Does eggplant induce labor?

There’s a lot of speculation that claims eggplant can induce labor. However, people are often referring to an eggplant dish rather than just plain eggplant when they are referring to this idea. It’s more likely that the spices used to flavor various eggplant dishes, such as both basil and oregano both have the potential to start the labor process. Even more likely than that, it is typically the case that these women’s bodies are already prepared for labor and eating any food would have been enough to set things in motion.

Is eggplant acidic?

Eggplants are acidic, but only slightly. It has a ph level between 5.5 to 6.5, so they shouldn’t interfere too much with any acid reflux tendencies that you may be adjusting your diet around. Eggplant is an almost neutral food.

Can you eat eggplant while pregnant?

Yes, you can eat eggplant while pregnant. Eating eggplant throughout your pregnancy is actually a very nutritious addition to your diet that can benefit both you and baby in the long run. Eating eggplant while pregnant is even recommended by many nutritionists because eggplants contain a wealth of essential nutrients you can benefit from while pregnant.

Does eggplant make you poop?

Eggplant is not commonly known for helping the digestive process in this way. If you’re experiencing constipation issues, then foods such as kiwi or chia seeds may be much more effective to relieve your discomfort.

Is eggplant bad for arthritis?

Eggplant has been linked to a food group called the “nightshade family”. This group contains a chemical called solanine, which has been linked to arthritis flare-ups. If you are suffering from arthritis, it may be in your best interest to refrain from consuming very much or any eggplant at all. However, you should keep in mind that there are no official studies that have proven that solanine actually causes arthritis flare-ups.

Does eggplant cause diarrhea?

Eggplant does not commonly cause diarrhea after you consume it. However, if you have an eggplant allergy, then diarrhea could very well be a symptom that you experience after eating eggplant. If an eggplant allergy is the reason for your diarrhea, then it may be accompanied by other symptoms as well. If you suspect you are experiencing an allergic reaction, be sure to seek medical attention immediately.

Does eggplant cause acne?

It is possible that eating eggplant can contribute to your acne woes. Eggplants contain a chemical called solanine that can irritate and inflame various areas in your body. Therefore, if you’re trying to keep your skin clear, it may be a good idea to limit your eggplant intake.