Is eggplant keto friendly? – Calories, Nutrition and Keto Recipes

Is eggplant Keto-Friendly?

Yes, eggplant is keto-friendly. The ketogenic diet encourages the consumption of foods low in carbohydrates, and eggplants are extremely low in carbs, making them an excellent choice for individuals following the keto diet.

Nutritional Facts About eggplant

Eggplants, also known as aubergines, are rich in dietary fiber that aids in digestion, they are also packed with essential vitamins and minerals such as vitamin C, K, B6, folate, and magnesium. Additionally, eggplants are rich in antioxidants which can help protect the body against various diseases.

Nutrition	Per 100 Grams	Per 1 Oz
Calories	24 Calories	7 Calories
Carbs	5.88g	1.66g
Sugar	3.53g	1g
Protein	0.98g	0.28g
Fat	0.18g	0.05g
Impact on Ketosis	Low	Low

What is the Average Weight?

The average eggplant weight varies based on the size and variety of the eggplant, but it commonly weighs around 500g (for a medium one), while smaller ones can weigh between 170-225g.

Additional Information About eggplant

Eggplants are a good source of dietary fiber which aids digestion. They are rich in minerals like potassium that helps in heart health and magnesium which is good for bone health.
Moreover, their skins contain a potent antioxidant anthocyanins, which can protect the body against oxidative stress.

Other Foods To Match With

Eggplant is a versatile vegetable that pairs well with many foods. It’s often used in dishes like eggplant parmesan or ratatouille. It pairs well with flavors like garlic, tomatoes, onions, cheese, and herbs such as basil and oregano. The reason eggplant pairs well with these foods and flavors is because of its relatively neutral taste, it easily absorbs the flavors of the foods and seasonings it is cooked with.

8 Famous Keto-Friendly Dishes To Try

1. Keto Eggplant Lasagna

A popular low-carb spin on traditional lasagna, Keto Eggplant Lasagna replaces traditional pasta layers with slices of eggplant. This offers a significant reduction in carbohydrates, making it keto-friendly. Eggplant, cheese, and lean ground meats make this dish a high-fat, high-protein, yet low-carb choice.

2. Keto Eggplant Parmesan

Keto Eggplant Parmesan utilizes oven-roasted eggplant, marinated in a blend of Italian herbs and spices. This dish is then layered and baked with a generous helping of parmesan cheese and a low-carb tomato sauce. It’s a flavorful and satisfying meal, without the carbs.

3. Keto Ratatouille

This traditional French dish consists of eggplant, zucchini, bell peppers, and tomatoes slow-cooked together. This Keto Ratatouille employs fresh herbs and a low-sugar tomato sauce making it a nutrient-dense, low-carb recipe.

4. Keto Eggplant Pizza

In Keto Eggplant Pizza, the traditional pizza crust is replaced with slices of eggplant. Topped with low-carb tomato sauce, mozzarella cheese, and meats or vegetables of your choice, it is a fun and simple keto-friendly dinner option.

5. Keto Baba Ganoush

Being a healthy and delicious dip, Keto Baba Ganoush is made from roasted eggplant, tahini, olive oil, lemon juice, and garlic. Providing high fat and fiber content with minimal carbs, this dish is ideal for a keto diet snack or appetizer.

6. Keto Vegan Eggplant Rollatini

The Keto Vegan Eggplant Rollatini replaces the parmesan with nutritional yeast and uses a vegan substitute for ricotta cheese. This dairy-free, high-fiber, low-carb recipe is both vegan and keto-friendly.

7. Keto Eggplant Caponata

This traditional Italian dish relies on eggplant, tomatoes, olives, and capers. Keto Eggplant Caponata is a flavorful and versatile low-carb dish that can be used as a standalone meal, or as topping for other keto-friendly staples like chicken or fish.

8. Keto Moroccan Eggplant Stew

This stew-type dish incorporates eggplant, tomatoes, peppers, and a variety of heart-warming spices. Keto Moroccan Eggplant Stew offers a comforting low-carb meal while maintaining a good balance of protein, fats, and fiber, suitable for a keto diet.

Is eggplant keto-friendly?

Eggplant, also known as aubergine, is indeed keto-friendly. It’s low in net carbs, with about 3 grams of net carbs per 100 grams. This makes it a suitable vegetable for those following the ketogenic diet.

What is the nutritional value of an eggplant?

In a 100 gram serving of eggplant, you will get only 25 calories. It provides 1 gram of protein, 6 grams of total carbohydrates, 3 grams of fiber, and 0 gram of fat. Plus, it is a good source of Vitamins B1, B6, and K and other minerals such as potassium and copper, all while remaining quite low in carbs.

Can eating eggplant help with weight loss?

The low calorie and high fiber content in eggplants can help you feel fuller for longer, potentially aiding in weight loss. The fiber can improve your digestion and is good for gut health as well. It’s a great vegetable to be included in a keto diet where the aim is often to reduce overall carb intake and decrease body weight.

What is the effect of eggplant on blood sugar levels?

Eggplants have a low glycemic index, which means they won’t spike your blood sugar levels. This makes them suitable for people monitoring their blood sugar levels, including those following the keto diet.

Can you share some keto-friendly eggplant recipes?

Of course. One popular option is eggplant lasagna. It involves replacing the traditional pasta layers with slices of eggplant. Another is a simple eggplant pizza, where the eggplant slice serves as the ‘base’ topped with marinara sauce, cheese, and your choice of meat or veggies. Finally, stuffed eggplants can be a versatile and filling keto-friendly meal, stuffing them with a mix of meats, other veggies, and spices according to your preference.

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