Check out these best keto eggplant and aubergine recipes to give you a low-carb fix for one of the world’s most delicious vegetables. Including keto eggplant parmesan, casseroles, lasagnas, and more.
When it comes to Keto, going for eggplant as the chief ingredient for preparing some wonderfully scrumptious recipes seems to be a great idea. The reason behind the same is that eggplant is super dense in its nutrient content, packing a lot of minerals and vitamins while ditching on unwanted calories. This vegetable is actually super rich in fiber, potassium, manganese, and folate but cuts on carbs with equal efficiency.
Another great thing is that you can transform eggplant into lots of different dishes without going for complicated preparation methods. Right from lasagna to pizzas, from chips to casseroles – below are the best keto eggplant recipes to make it all super easy for you.
Here’s a delicious and easy low-carb recipe with a chunky fresh tomato sauce and lots of melting cheese. The thick grilled eggplant slices in this keto eggplant parmesan are done to perfection, while the yummy sauce has got tomato paste, basil, thyme, salt, and pepper. The finished treat has multiple layers of mozzarella cheese, pan-fried eggplant, and tomato passata sauce.
Feta, Spinach & Ricotta Rollatini Involtini
Similar to aubergine parmesan, eggplant rollatini is made of baked vegetable slices filled with blended ricotta cheese and spinach. This hearty dish is cooked in tomato marinara sauce and mozzarella for an easy weeknight dinner or appetizer.
Moussaka is the definition of comfort food. For a low-carb take on a classic Greek dish, our keto moussaka combines eggplant with lamb. Instead of potatoes, we use slow-fried aubergine strips and a yogurt-parmesan cheese sauce to coat the sautéed lamb. It’s flavorful, with a hint of Mediterranean spice, and it’s the perfect weekend supper.
Beef & Mozzarella Casserole
A hearty and fulfilling casserole that you can serve with salad for a low-carb meal. This decadent beef and eggplant casserole features layers of pan-fried eggplant, marinara, ground beef, parmesan and mozzarella cheese – together which are baked until it gets all bubbly.
Parmesan & Ricotta Lasagna
If you are on a gluten-free and low-carb diet, this recipe made with eggplant slices as the building blocks is a great twist to lasagna. Grilled slices are layered with Homemade tomato sauce spread on a casserole is layered with grilled eggplant slices, ricotta mixture, and mozzarella. A final sprinkle of parmesan cheese is added before baking the dish.
Mozarella Spinach Pizza
The whole idea of this recipe is to ditch the traditional crust of a pizza and replace it with eggplant slices to keep things low carb. The gluten-free, vegan dish is packed with lots of fiber and vitamins. Baked slices are topped with a layer of garlic, onion and seasoning mixture, while the next layer has got pizza sauce and spinach.
Gruyere & Feta Gratin
The super decadent eggplant gratin steals the show when its topped with a rich layer of white sauce and Gruyere cheese. The dish is easy to make and calls for Creme Fraiche, half and half, Feta cheese, thyme leaves, chive, basil leaves, Gruyere cheese, tomato sauce, olive oil, salt and pepper to bring the meal to life.
Ground Beef & Mozarella Pizza
That gooey melted cheese resting atop an eggplant crust can’t get any better than this yummy recipe. The beef topping is sauted with tomato sauce and seasoning, having the assembled pizza layers sprinkled with cheese and oregano. A green salad dressing with olive oil is perfect to serve this pizza with.
Ground Pork & Beef Lasagna
Make a few alterations to a regular lasagna and you get this healthy eggplant alternative to the dish, perfect for those on a Keto diet. The meat part of the recipe goes for both beef and ground pork, while the toppings and the homemade sauce call for tomatoes, tomato paste, fennel seeds (use anise seed if you’d prefer a fennel seed substitute), garlic, eggs, coconut oil, salt, and some herbs.
Ricotta & Marinara Parmesan
Ditching all breading and frying, this recipe worked up with lots of cheese, marinara and eggplant is going to be the whole family’s favorite. The roasted eggplant layered with sauce and cheese seems to melt in the mouth instantly. Other ingredients are olive oil, kosher salt, part-skim ricotta, Pecorino Romano, parsley and eggs.
Spinach & Ricotta Rollatini
A scrumptious low-carb preparation, this Eggplant Rollatini mainly features thin eggplant slices that are filled with a rich filling of spinach and ricotta cheese. You don’t need to go for any frying or breadcrumbs, instead simply top the treat with marinara and mozzarella cheese. An easy-to-bake thing of yumminess!
One-Pan Chicken Dinner
As the name suggests, you only need a single pan to prepare the treat to serve a delicious chicken dinner with a healthy eggplant element. This paleo-friendly easy skillet dinner calls for cooking eggplant with garlic, onion, chicken, tomatoes, spices, and spinach with a garnishing of fresh basil and seasoning.
Chili & Paprika Baked Chips
Preparing a cool eggplant snack is as easy as savoring them when you have got this eggplant chips recipe on hand. The low-carb, smoky chips are not only crispy and crunchy, but also amazingly delicious. You can either bake them plain with a touch of salt and pepper going in the making, or go for a tasty barbecue version.
This salad is packed with protein and healthy fats but does not have many carbohydrates, so you won’t have trouble sticking to a keto diet. Plus, the salad is full of lovely Mediterranean flavors that enhance the eggplant and make it a perfect lunch, side dish, or even potluck contribution.
To make this salad, start by roasting chunks of well-seasoned eggplant until they are soft and tender. Meanwhile, prepare the other salad ingredients, including Roma tomatoes, chopped roasted almonds, and plenty of herbs. For the dressing, mix together Greek yogurt and lemon juice to keep with the Mediterranean theme.
You’ve heard of stuffed peppers and stuffed zucchini, but eggplants also make a great vehicle for stuffing. As long as you keep the filling ingredients low on carbohydrates, this dish will be keto-friendly. You can even use it to replace your favorite baked, layered comfort foods, such as lasagna and moussaka, with a low-carb option.
One suggestion for the perfect stuffed eggplant is to fill it with minced meat and plenty of herbs. Cook the meat with onions and herbs ahead of time to form a Bolognese sauce. Meanwhile, hollow out the eggplant and fill with the sauce. Top with shredded cheese and bake.
Baba ghanoush is a traditional Middle Eastern dip made up of eggplants. The silky, rich dish is one of the best ways to serve eggplants and add a dash of Mediterranean flavor to your table. Plus, baba ghanoush is naturally high in fat and low in carbohydrates, making it a keto-friendly appetizer, side dish, and snack, as long as you use low-carb chips or vegetables to dip it.
To make baba ghanoush, start by broiling the eggplant until softened. Once the eggplant is softened, mix it with tahini, cumin, lemon juice, and garlic. You can do this in a food processor to make it easier.
You can still enjoy the delicious, salty taste of fries thanks to eggplants, which are lower in carbohydrates than potatoes. Eggplant fries are crispy on the outside, soft and gooey on the inside, and packed with flavor just like your favorite potato fries.
The trick to getting crispy eggplant fries is to make a coating with a gluten-free flour such as almond flour, grated Parmesan, and plenty of herbs (this can also replicate the flavors of eggplant parm). Cut the eggplant into strips, dip it in a beaten egg, then in the coating. Then all you have to do is fry and serve.
Baingan Bharta is a popular dish in South Asia made of mashed, grilled eggplant mixed with a richly spiced tomato sauce. Although the dish is usually served with rice or naan, you can make it keto-friendly by serving it with cauliflower rice or a low-carb flatbread.
To make Baingan Bharta, start by roasting the eggplant on a grill or stovetop to soften the vegetable and fill it with charred flavor. Then, mash it and finish on the stovetop with fried onions, green chilis, and tomato.