Get ready to indulge in a world of mouth-watering flavors with these incredible keto eggplant and aubergine recipes that will satisfy your cravings while keeping carbs at bay. From classic Parmesan to creative casseroles, lasagnas, and more, we’ve got you covered with the ultimate collection of low-carb eggplant dishes.
If you’re looking for a nutritious ingredient to elevate your keto cooking game, look no further than the humble eggplant. Packed with minerals like potassium, manganese, and folate, as well as fiber-rich goodness, this vegetable is an ideal choice for those following a low-carb lifestyle. And the best part? It’s incredibly versatile – transform it into pizzas, lasagnas, chips, or casseroles without breaking out the culinary heavy artillery.
In the following pages, you’ll discover 18 mouth-watering keto eggplant recipes that are sure to become staples in your kitchen arsenal. Whether you’re a seasoned chef or just starting out on your keto journey, these easy-to-make and deliciously satisfying dishes will have you hooked from the very first bite.
Beef & Mozzarella Casserole
Eggplant’s understated flavor and versatility make it an ideal choice for low-carb casseroles. When combined with ground beef, marinara sauce, melted cheese, and fresh basil, this baked casserole becomes a hearty, comforting dish that appeals to the whole family.
To elevate the flavors, the eggplant is pan-fried before being layered into a casserole dish with the other ingredients. The ground beef is cooked with aromatic spices, adding depth to the overall flavor profile. As the casserole bakes, it develops a golden-brown crust, topped off by a layer of melted mozzarella cheese that adds a satisfying crunch.
Parmesan & Ricotta Lasagna
Innovative twists abound in this eggplant lasagna recipe, where smoky grilled slices of eggplant take center stage alongside a trio of flavors – marinara sauce, creamy ricotta cheese, and melted mozzarella. A game-changer for vegetarians, this dish eschews traditional meat-based ingredients, relying instead on the tender, slightly charred texture of the eggplant to anchor its rich flavor profile.
And did you know that the humble egg plays a crucial role in binding these disparate elements together? The result is a satisfyingly dense, indulgent lasagna that’s sure to delight anyone looking for a low-carb, high-flavor alternative – whether they’re adhering to a strict diet or simply seeking a fresh take on a classic dish.
Mozarella Spinach Pizza
What’s more exciting than giving traditional pizza recipes a unique twist? This variation is perfect for both vegetarians and those following a low-carb diet. Instead of relying on dough, baked eggplant slices become the canvas for a flavorful masterpiece. Start by mixing minced garlic, onions, and seasoning, then spread it evenly across the eggplant.
Next, add a layer of pizza sauce and wilted spinach to create a savory blend. Top with melted cheese and fresh oregano for added depth. This low-carb delight can be served straight from the oven, offering a warm and satisfying dinner that’s sure to please even the pickiest eaters.
Gruyere & Feta Gratin
When embarking on a keto diet, it’s natural to find yourself drawn to potatoes due to their familiarity. However, eggplant can be a satisfying alternative in many recipes. A classic Au Gratin dish can be successfully recreated with this versatile vegetable, making it easy to say goodbye to potatoes for good! By substituting potatoes with eggplant, you’ll still get to enjoy the comforting flavors and textures of your favorite dishes.
To create an eggplant gratin that’s sure to please, start by preparing a rich and creamy white sauce using a French technique. This involves combining half-and-half, crème Fraiche, feta cheese, and herbs for a truly decadent accompaniment. Next, slice the eggplant into thick rounds and arrange them in a casserole dish.
Cover the eggplant with the prepared white sauce, followed by a generous sprinkling of Gruyère cheese. Finally, bake the dish until the cheese is golden brown and bubbly, creating a mouthwatering aroma that’s sure to draw you back for more. With this eggplant gratin recipe, you’ll be treated to a culinary experience that’s both familiar and excitingly new, all while sticking to your keto diet.
Ground Beef & Mozzarella Pizza
Pizza can be a tempting treat for those adhering to a low-carb diet, but with a little creativity, it’s possible to indulge without sacrificing dietary goals. This eggplant pizza recipe offers a game-changing alternative to traditional crusts, featuring a richly flavored base made from the humble vegetable.
The process begins by topping roasted eggplant slices with melted cheese, ground beef or turkey, and a tangy tomato sauce infused with aromatic seasonings. A sprinkle of oregano adds depth, while a side of fresh green salad dressed with olive oil provides a refreshing contrast to the satisfying pizza.
Ground Pork & Beef Lasagna
Transforming traditional lasagna into a healthier eggplant alternative is a game-changer for those following a keto diet. The texture of eggplant makes it an ideal substitute for pasta, taking on a soft and buttery consistency when baked. This dish elevates comfort food to new heights by layering tender eggplant with homemade bolognese sauce, creating a satisfying and nutritious meal.
A blend of beef and pork seasoned with fresh herbs provides the foundation for this recipe, while simmered tomatoes bring out the rich flavors. Both the meat component and the toppings – including tomatoes, tomato paste, fennel seeds, garlic, eggs, coconut oil, salt, and various herbs – work together to create a dish that’s as satisfying as it is healthy.
Ricotta & Marinara Parmesan
For those days when carb cravings strike, eggplant rollatini provides a delicious solution – using eggplant as a pasta alternative. The beauty of this recipe lies in its simplicity, requiring no frying or boiling of the eggplant before use. Instead, it’s baked until tender and pliable, making it a cinch to prepare.
Once cooked, the eggplant is stuffed with a creamy ricotta and spinach filling, rolled to perfection, and placed in a baking dish. A rich marinara sauce provides the perfect accompaniment.
The pièce de résistance is the melted mozzarella cheese that tops the rollatini, resulting in a dish that’s equal parts satisfying and indulgent.
Spinach & Ricotta Rollatini
Chicken parmesan’s global popularity stems from its adaptability. For those seeking low-carb or vegetarian options, eggplant can be an excellent substitute. One such recipe is the eggplant rollatini, which focuses on thin slices of eggplant filled with a rich spinach and ricotta cheese mixture.
Without the need for frying or breadcrumbs, this dish is simply topped with marinara and mozzarella cheese before baking to perfection. This straightforward recipe eschews bread and frying altogether, instead relying on eggplant, marinara sauce, and various cheeses layered together. As such, it’s an ideal solution when time is of the essence and a quick, healthy dinner is required.
One-Pan Chicken Dinner
In just one pan, this delectable paleo-friendly skillet dinner combines the flavors of garlic-infused eggplant, tender chicken, and nutritious spinach. To prepare this easy meal, simply sauté sliced onions and minced garlic, then add in juicy chicken, diced tomatoes, and a sprinkle of spices.
Let the mixture simmer until the chicken is cooked through. For added freshness, garnish with a sprig of basil and a pinch of seasonings. This effortless recipe is perfect for busy households where every minute counts. Simply substitute the vegetables with seasonal options to give your dish a unique twist.
Chili & Paprika Baked Chips
Indulge in the simplicity of whipping up delicious eggplant chips with this straightforward recipe. These low-carb, smoky treats not only satisfy your crunch cravings but also tantalize your taste buds. With just a few ingredients – eggplant, oil, salt, and pepper – you can create a guilt-free, less greasy alternative to traditional potato chips. Enjoy them straight from the oven or paired with your favorite chip dip for an added layer of flavor. For an added burst of flavor, try the barbecue version and elevate snack time to new heights.
Eggplant Salad
This keto-friendly salad boasts an impressive combination of protein-rich eggplant, healthy fats from smoked almonds, and a hint of Mediterranean flair. The absence of carbohydrates makes it an ideal choice for sticking to a ketogenic diet. Its versatility is also undeniable – enjoy it as a satisfying lunch, or serve it as a side dish or potluck contribution.
The smoky almonds add depth and satisfying crunch, while the fresh parsley provides a bright and herbaceous note. Eight juicy Roma tomatoes burst forth with springtime freshness. To bring this delightful salad to life, begin by roasting eggplant chunks until they’re tender and flavorful.
While that’s cooking, prepare the remaining ingredients, including chopped almonds, ripe Roma tomatoes, and an abundance of fragrant herbs. For the dressing, a simple blend of Greek yogurt and lemon juice maintains the Mediterranean essence.
Stuffed Eggplant
Eggplants are often overlooked as a stuffing vessel, but they can be just as delicious as peppers or zucchinis. To make this dish keto-friendly, simply ensure that your filling ingredients are low in carbohydrates. In fact, you can even use it to replace your favorite comfort foods like lasagna and moussaka with a low-carb alternative.
One mouth-watering option is to fill the eggplant with a rich Bolognese sauce made by cooking minced meat with onions and herbs ahead of time. Once the sauce is ready, hollow out the eggplant and fill it with the flavorful mixture. Top with shredded cheese for an added layer of creaminess, then bake until tender.
Eggplant Fries
Satisfying your cravings without breaking the low-carb bank is a reality with these oven-baked eggplant fries. By breading them with a combination of almond flour, grated parmesan, and cornmeal, you’ll be treated to a crispy exterior that’s hard to resist.
The Italian seasoning, garlic powder, salt, and pepper flakes add a depth of flavor that will leave you wanting more. What’s more, the addition of eggs not only boosts the protein content but also helps the breading adhere perfectly to the eggplant. And with a final touch in the oven to achieve a satisfying crispiness, these eggplant fries are an absolute must-try.
Baingan Bharta
Baingan Bharta, a beloved South Asian dish, combines smoky eggplant with a richly spiced tomato sauce. While typically served with rice or naan, this recipe offers a keto-friendly twist by pairing it with cauliflower rice or a low-carb flatbread.
What sets this recipe apart is the stove-top roasting method, which yields a unique flavor profile compared to traditional oven-roasted eggplant dishes. The Indian-inspired flavors come from a blend of ghee, turmeric, Kashmiri red chili powder, and green chilies. To prepare Baingan Bharta, start by stove-roasting the eggplant until it’s tender, then mash and finish it on the stovetop with fried onions, green chilies, and tomato.
