Eggplant lovers rejoice! Are you tired of the same old keto recipes and looking for something new and exciting to add to your menu? Look no further than these 20 flavorful keto eggplant recipes that are sure to satisfy your cravings. From classic dishes like eggplant parmesan casserole, to innovative twists like grilled eggplant with garlic herb butter, there’s something on this list for everyone. And the best part? All of these recipes are low-carb and keto-friendly, making them perfect for those following a ketogenic diet.
Whether you’re in the mood for something savory, sweet, or spicy, these eggplant recipes have got you covered. So go ahead, get creative in the kitchen, and start cooking up some delicious keto meals with your favorite purple vegetable.
Keto Eggplant Parmesan Casserole
Transform traditional eggplant parmesan into a keto-friendly casserole that’s just as satisfying. This recipe uses low-carb ingredients and clever substitutions to create a creamy, cheesy masterpiece.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup grated Parmesan cheese (make sure it’s a keto-friendly brand)
– 1 cup shredded mozzarella cheese
– 1/2 cup almond flour
– 1/4 cup coconut oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together almond flour, Parmesan cheese, and salt.
3. Dip each eggplant slice into the mixture, coating both sides evenly.
4. Place coated eggplant slices in a baking dish lined with parchment paper.
5. Drizzle coconut oil over the eggplant, then top with chopped onion and minced garlic.
6. Sprinkle mozzarella cheese over the top.
7. Bake for 35-40 minutes or until the cheese is melted and bubbly.
Cooking Time: 35-40 minutes
Grilled Eggplant with Garlic Herb Butter
Savor the sweet, smoky flavor of grilled eggplant paired with a rich and aromatic garlic herb butter.
Ingredients:
– 2 large eggplants, sliced into 1/2-inch thick rounds
– 4 tablespoons (1/2 stick) unsalted butter, softened
– 3 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh chives
– Salt and pepper to taste
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, mix together softened butter, minced garlic, parsley, and chives.
3. Brush both sides of eggplant slices with olive oil and season with salt and pepper.
4. Grill eggplant for 3-4 minutes per side, or until tender and slightly charred.
5. During the last minute of grilling, spread a spoonful of garlic herb butter on each eggplant slice.
6. Serve warm, garnished with additional parsley if desired.
Cooking Time: 10-12 minutes
Low-Carb Eggplant Lasagna Rolls
This creative twist on traditional lasagna replaces noodles with thinly sliced eggplant, resulting in a deliciously low-carb and flavorful dish. Perfect for a healthy dinner or lunch option.
Ingredients:
– 2 large eggplants
– 1 cup ricotta cheese
– 1/2 cup grated mozzarella cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped prosciutto or pancetta
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice eggplants into 1/4-inch thick rounds.
3. In a bowl, mix ricotta cheese, mozzarella cheese, parsley, prosciutto, salt, and pepper.
4. Place an eggplant slice on a flat surface. Spread about 2 tablespoons of the cheese mixture onto the eggplant, leaving a 1/2-inch border around edges.
5. Roll up the eggplant tightly and place seam-side down in a baking dish. Repeat with remaining eggplant slices.
6. Drizzle olive oil over the rolls and bake for 25-30 minutes or until golden brown.
Cooking Time: 25-30 minutes
Keto Stuffed Eggplant with Ground Beef
This recipe combines the richness of ground beef with the meaty flavor of eggplant, all while staying within keto dietary guidelines. Perfect for a low-carb dinner or lunch option.
Ingredients:
– 2 large eggplants
– 1 lb ground beef
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup grated cheddar cheese (sharp or extra sharp)
– 1 tsp dried oregano
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice the eggplants into 1-inch thick rounds.
3. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up with a spoon as it cooks.
4. Add chopped onion and minced garlic; cook until the onion is translucent.
5. Stuff each eggplant slice with the meat mixture, dividing it evenly among the 8-10 slices.
6. Place the stuffed eggplants on a baking sheet lined with parchment paper.
7. Drizzle with olive oil and sprinkle with grated cheese.
8. Bake for 25-30 minutes or until the eggplant is tender.
Cooking Time: 25-30 minutes
Roasted Eggplant with Tahini Sauce
This recipe brings together the natural sweetness of roasted eggplant and the nutty goodness of tahini sauce, perfect for a quick and satisfying vegetarian meal.
Ingredients:
– 2 medium eggplants
– 1/4 cup tahini paste
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley or cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Slice the eggplants into 1-inch thick rounds.
3. Place the eggplant slices on a baking sheet lined with parchment paper.
4. Roast in the preheated oven for 30-40 minutes, or until tender and lightly browned.
5. In a blender or food processor, combine tahini paste, lemon juice, garlic, salt, and pepper.
6. With the machine running, slowly add the olive oil through the top.
7. Serve the roasted eggplant with the creamy tahini sauce spooned over the top. Garnish with fresh herbs if desired.
Cooking Time: 30-40 minutes
Keto Eggplant Pizza Bites
These bite-sized pizza treats are a game-changer for keto dieters and anyone looking to reduce their carb intake. Made with eggplant, mozzarella cheese, and savory seasonings, these mini pizzas are perfect for snacking or as an appetizer.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 8 oz mozzarella cheese, shredded
– 1/4 cup chopped fresh parsley
– 1/2 teaspoon dried oregano
– 1/4 teaspoon garlic powder
– Salt and pepper to taste
– Olive oil for brushing
Instructions:
1. Preheat oven to 400°F (200°C).
2. Brush both sides of the eggplant slices with olive oil.
3. Place eggplant slices on a baking sheet lined with parchment paper.
4. Sprinkle shredded mozzarella cheese over each slice, leaving a small border around edges.
5. Top with chopped parsley, oregano, garlic powder, salt, and pepper.
6. Bake for 15-20 minutes or until eggplant is tender and cheese is melted.
7. Serve warm and enjoy!
Cooking Time: 15-20 minutes
Spicy Eggplant Stir-Fry with Chicken
This recipe combines the tender flavor of chicken breast with the meaty goodness of eggplant, all wrapped up in a spicy stir-fry that will leave you craving for more. Perfect as a quick weeknight dinner or as a flavorful addition to your next potluck.
Ingredients:
– 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
– 2 medium eggplants, sliced into 1-inch thick rounds
– 2 tbsp vegetable oil
– 1 onion, thinly sliced
– 3 cloves garlic, minced
– 1 tsp ground cumin
– 1/2 tsp smoked paprika
– 1/4 tsp red pepper flakes
– Salt and pepper to taste
– Chopped cilantro for garnish (optional)
Instructions:
1. Heat oil in a large skillet or wok over medium-high heat.
2. Add chicken and cook until browned, about 5-6 minutes. Remove from pan and set aside.
3. Add eggplant, onion, garlic, cumin, smoked paprika, and red pepper flakes to the pan. Cook for 8-10 minutes, or until eggplant is tender.
4. Return chicken to the pan and stir-fry everything together for an additional 2 minutes.
5. Season with salt and pepper to taste.
6. Garnish with cilantro, if desired. Serve hot over rice or noodles.
Cooking Time: 20-25 minutes
Baked Eggplant Fries with Parmesan
Eggplant fries are a game-changer for anyone looking to add some excitement to their snack routine. By baking the eggplant instead of frying it, you can enjoy the same crispy texture without all the extra calories.
Ingredients:
– 2 large eggplants
– 1 cup grated Parmesan cheese
– 2 tablespoons olive oil
– Salt and pepper, to taste
– Optional: garlic powder or other seasonings of your choice
Instructions:
1. Preheat your oven to 400°F (200°C).
2. Slice the eggplant into long, thin strips, about 1/4 inch thick.
3. Line a baking sheet with parchment paper and arrange the eggplant slices in a single layer.
4. Drizzle the olive oil over the eggplant, then sprinkle with Parmesan cheese and salt and pepper to taste.
5. Bake for 20-25 minutes, or until the eggplant is tender and crispy.
6. Remove from the oven and let cool for a few minutes before serving.
Cooking Time: 20-25 minutes
Keto Eggplant Caponata
This recipe combines the rich flavors of eggplant, tomatoes, and olives with a keto-friendly twist. Perfect for a low-carb dinner or as a side dish.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 2 tablespoons olive oil
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup cherry tomatoes, halved
– 1/4 cup pitted green olives, sliced
– 1 tablespoon tomato paste
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss eggplant slices with olive oil, salt, and pepper.
3. Roast eggplant in the oven for 20-25 minutes, or until tender and lightly browned.
4. In a large skillet, sauté onion and garlic over medium heat until softened.
5. Add cherry tomatoes, olives, tomato paste, and roasted eggplant to the skillet. Season with salt and pepper to taste.
6. Simmer caponata for 10-15 minutes, stirring occasionally, until flavors have melded together.
7. Garnish with chopped parsley, if desired.
Cooking Time: 45-50 minutes
Eggplant and Zucchini Gratin
This eggplant and zucchini gratin is a simple yet impressive side dish that’s perfect for summer gatherings. The combination of tender vegetables, rich cheese, and crispy breadcrumbs makes it a crowd-pleaser.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 2 medium zucchinis, sliced into 1/4-inch thick rounds
– 2 tablespoons olive oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 cup grated cheddar cheese
– 1/2 cup breadcrumbs
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium-high heat. Add eggplant and zucchini slices; cook until tender, about 3-4 minutes per side.
3. In a separate pan, sauté onion and garlic until softened.
4. In a greased 9×13-inch baking dish, create a layer of cooked vegetables, followed by a layer of cheese, breadcrumbs, and finally the sautéed onion mixture.
5. Repeat layers two more times, finishing with a layer of cheese on top.
6. Bake for 30-35 minutes or until golden brown.
Cooking Time: 30-35 minutes
Keto Eggplant Moussaka
This recipe gives the traditional eggplant moussaka a keto-friendly spin by replacing the high-carb pasta and tomato sauce with zucchini noodles and a creamy bechamel sauce. The result is a rich, satisfying dish that’s perfect for a low-carb dinner.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 medium onion, finely chopped
– 2 cloves of garlic, minced
– 1 cup grated Parmesan cheese
– 1/2 cup heavy cream
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, sauté the eggplant slices in olive oil until tender.
3. In a separate pan, cook the zucchini noodles according to package instructions.
4. In a medium saucepan, combine heavy cream and Parmesan cheese. Heat over low heat until smooth.
5. Assemble the moussaka by layering cooked eggplant, zucchini noodles, and bechamel sauce in a baking dish.
6. Top with grated Parmesan cheese and bake for 25-30 minutes or until golden brown.
Cooking Time: 45-50 minutes
Grilled Eggplant Salad with Feta
Savor the rich flavors of summer with this simple yet elegant salad featuring grilled eggplant, crumbly feta cheese, and a hint of Mediterranean flair.
Ingredients:
– 2 medium eggplants
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons lemon juice
Instructions:
1. Preheat grill to medium-high heat.
2. Slice eggplants into 1-inch thick rounds.
3. Brush both sides with olive oil and season with garlic, salt, and pepper.
4. Grill eggplant for 3-4 minutes per side, or until tender and slightly charred.
5. Let eggplant cool, then chop into bite-sized pieces.
6. In a large bowl, combine grilled eggplant, feta cheese, parsley, and lemon juice.
7. Toss to combine and serve immediately.
Cooking Time: 15-20 minutes
Low-Carb Eggplant Ratatouille
This recipe puts a low-carb spin on the classic French dish, reducing the carbohydrate content while maintaining the rich flavors and textures of eggplant, tomatoes, and herbs.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 large onion, chopped
– 3 cloves garlic, minced
– 1 can (14.5 oz) diced tomatoes, drained
– 1 cup fresh basil leaves, chopped
– 1 tsp dried oregano
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, toss eggplant slices with 1 tbsp olive oil, salt, and pepper.
3. Spread eggplant on a baking sheet and roast for 20-25 minutes, or until tender.
4. In a large skillet, sauté onion and garlic over medium heat until softened.
5. Add diced tomatoes, basil, oregano, salt, and pepper. Simmer for 10-15 minutes, stirring occasionally.
6. Combine roasted eggplant with tomato mixture and stir to combine.
Cooking Time: 35-40 minutes
Keto Eggplant and Mushroom Skillet
A flavorful and nutritious low-carb skillet dish that combines the richness of mushrooms with the tender crunch of eggplant, all in one delicious recipe.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 cup mixed mushrooms (such as cremini, shiitake, and button), sliced
– 2 tablespoons olive oil
– 1 small onion, diced
– 3 cloves garlic, minced
– 1 teaspoon dried oregano
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the sliced eggplant and cook for 3-4 minutes, or until tender and lightly browned. Remove from skillet and set aside.
3. Reduce heat to medium and add the mushrooms, onion, and garlic. Cook for 5-6 minutes, stirring occasionally, until the mushrooms release their moisture and start to brown.
4. Add the cooked eggplant back into the skillet, along with the oregano, salt, and pepper. Toss to combine.
5. If using Parmesan cheese, sprinkle on top and stir to melt.
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Stuffed Eggplant with Cheese and Spinach
This classic Mediterranean dish is a perfect blend of flavors and textures, featuring tender eggplant stuffed with a creamy spinach and cheese filling. Perfect for a weeknight dinner or special occasion.
Ingredients:
– 2 large eggplants
– 1 package frozen chopped spinach, thawed and drained
– 1 cup shredded mozzarella cheese
– 1/2 cup grated Parmesan cheese
– 1/4 cup breadcrumbs
– 2 cloves garlic, minced
– Salt and pepper to taste
– Olive oil for greasing
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the eggplants in half lengthwise and scoop out some of the flesh to make room for the filling.
3. In a bowl, combine spinach, mozzarella cheese, Parmesan cheese, breadcrumbs, garlic, salt, and pepper.
4. Stuff each eggplant half with the spinach mixture, dividing it evenly.
5. Place the stuffed eggplants on a baking sheet lined with parchment paper, drizzle with olive oil, and bake for 30-35 minutes or until the filling is golden brown and the eggplant is tender.
Cooking Time: 30-35 minutes
Keto Eggplant Curry with Coconut Milk
Transform ordinary eggplant into a rich and creamy curry that’s perfect for a low-carb diet. This recipe combines the flavors of coconut milk, spices, and tender eggplant to create a dish that will satisfy your cravings.
Ingredients:
– 2 medium eggplants, sliced
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon curry powder
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric
– 1/4 teaspoon cayenne pepper (optional)
– 1 can coconut milk
– Salt and pepper to taste
– Fresh cilantro leaves for garnish
Instructions:
1. Heat oil in a large skillet over medium-high heat. Add onion and cook until softened, about 3-4 minutes.
2. Add garlic, curry powder, cumin, turmeric, and cayenne pepper (if using). Cook for 1 minute.
3. Add sliced eggplant and cook until tender, about 5-6 minutes per side.
4. Pour in coconut milk and stir to combine. Simmer for 5 minutes or until the sauce has thickened slightly.
5. Season with salt and pepper to taste. Garnish with fresh cilantro leaves.
Cooking Time: 20-25 minutes
Roasted Eggplant Dip with Olive Oil
A flavorful and healthy dip perfect for snacking or as a side dish, this roasted eggplant recipe is a twist on traditional hummus. With the addition of olive oil, it adds a richness and depth to the creamy eggplant.
Ingredients:
– 2 large eggplants
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the eggplants in half lengthwise and place on a baking sheet lined with parchment paper.
3. Drizzle olive oil over the eggplant halves, then sprinkle with minced garlic.
4. Roast for 30-40 minutes or until the eggplant is tender and collapsed.
5. Allow to cool slightly before scooping out the flesh into a bowl.
6. Add lemon juice, salt, and pepper to taste. Stir well.
7. Serve warm or at room temperature.
Cooking Time: 30-40 minutes
Keto Eggplant and Bacon Roll-Ups
Elevate your low-carb game with these crispy, savory roll-ups that combine the richness of bacon with the tender sweetness of eggplant. Perfect for a quick snack or lunch on-the-go.
Ingredients:
– 2 large eggplants
– 6 slices of cooked bacon
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice the eggplant into 1-inch thick rounds.
3. Cook the bacon until crispy, then chop it into small pieces.
4. In a bowl, mix together the chopped bacon, Parmesan cheese, and a pinch of salt and pepper.
5. Place an eggplant round on a flat surface. Spoon about 2 tablespoons of the bacon mixture onto the center of the eggplant.
6. Roll up the eggplant tightly, starting from one end. Repeat with remaining eggplant rounds.
7. Drizzle the rolls with olive oil and season with salt and pepper to taste.
8. Bake for 15-20 minutes or until the eggplant is tender and crispy.
Cooking Time: 15-20 minutes
Eggplant and Ground Turkey Casserole
This casserole is a creative take on traditional ground turkey dishes, with the added bonus of tender eggplant and rich tomato sauce.
Ingredients:
– 1 large eggplant, sliced into 1/4-inch thick rounds
– 1 lb ground turkey
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup marinara sauce
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– 1 tsp dried oregano
– Salt and pepper to taste
– 1 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook ground turkey until browned, breaking it up with a spoon as it cooks.
3. Add onion and garlic; cook until the onion is translucent.
4. Add marinara sauce, stirring to combine. Bring to a simmer.
5. In a separate bowl, toss eggplant slices with olive oil, salt, and pepper.
6. In a 9×13-inch baking dish, create a layer of turkey mixture, followed by a layer of eggplant, and then sprinkle with mozzarella cheese. Repeat for two layers.
7. Top with Parmesan cheese and oregano.
8. Bake for 30-35 minutes or until the casserole is hot and bubbly.
Cooking Time: 30-35 minutes
Keto Eggplant Shakshuka with Eggs
Experience the bold flavors of North African cuisine with this keto-friendly twist on the classic shakshuka dish, featuring tender eggplant and rich eggs.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 2 tablespoons olive oil
– 1 onion, diced
– 3 garlic cloves, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– 6 large eggs
– Fresh parsley or cilantro leaves for garnish (optional)
– Feta cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large skillet, heat olive oil over medium-high heat. Add onion and cook until softened, about 3-4 minutes.
3. Add garlic, cumin, salt, and pepper. Cook for an additional minute.
4. Add eggplant slices, stirring occasionally, until tender and lightly browned, about 10-12 minutes.
5. Make 6 wells in the eggplant mixture and crack an egg into each well.
6. Transfer skillet to preheated oven and bake for 15-18 minutes or until eggs are cooked through.
7. Garnish with parsley or cilantro leaves and crumbled feta cheese, if desired.
Cooking Time: Approximately 25-30 minutes
Summary
Get ready to fall in love with the versatility of eggplant! This article presents 20 mouthwatering keto-friendly recipes that showcase the rich flavor and texture of this popular vegetable. From classic Italian dishes like eggplant parmesan and lasagna rolls, to international twists like curry and shakshuka, there’s something for every palate. Discover how to stuff it with cheese and spinach, roll it up with bacon, or enjoy it as a crispy fry or dip. Whether you’re a keto newbie or just looking for some inspiration, these recipes are sure to satisfy your cravings.
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