Eggplant: Is it Keto-Friendly?

is eggplant keto

So, you have decided to go for the keto diet regimen for health issues or weight loss.

But, finding the right vegetables is often a difficult task for those who are following a keto diet.

Most people think a keto diet or low carb diet is required for leafy vegetables and poultry or meat.

So, here comes the main question- “Is eggplant keto?”

After all, eggplants are starchy vegetables for their different texture than conventional keto vegetables.

But, the truth is that you can include keto eggplant recipes like eggplant parmesan in your daily low-carb diet.

Here you will know all the details related to the question “Is eggplant keto” and other keto eggplant recipes that will fill you up, minus the calorie intake.

Is Eggplant Keto?

So, is eggplant keto? Yes, it is.

The nutritional benefits of eggplant make it a wonderful choice besides the other vegetables used in the keto diet.

It is surprisingly low carb and is filled with nutrition.

Despite its chewy texture, eggplant can be a great addition to eggplant keto recipes and other low-carb recipes.  

Surprisingly, eggplants are very low in calories. It contains a very small amount of net carbs as well.

For example, a cup of chopper or eggplant slices will contain only 20 kcals.

Therefore, if you consume a cup of eggplant, you will have only 4.82 grams of carbs, 0.14 grams of fat, and 0.80 grams of protein.

On top of that, eggplant contains 2.46 grams of dietary fiber and 2.36 grams of net carbs.

Hence, adding a dish made of eggplant will not throw your body out of the ketosis procedure.

On top of that, eggplant is enriched with anthocyanins and nasunin; both are potent antioxidants and free your body from harmful radicals.

Modern studies have also shown that eggplants can protect you from dangerous diseases like cancers caused by free radicals.

Some keto-friendly Eggplant Recipes

You already know the eggplant keto status. Hence, you can go on with eggplant keto recipes without any hesitation.

The best benefit of any keto eggplant dish is the number of options.

You can make Italian, Spanish, Indian, gluten-free, Mexican, African, and other world cuisines with just eggplant. Here are some keto eggplant recipes that you need to try.

Keto eggplant parmesan

Who does not like eggplant parmesan? Everybody loves this tasty dish made with eggplant and loads of mozzarella cheese. If you love eggplant parmesan, then it is time to make keto eggplant parmesan for your next meal.


  • Eggplant slices
  • Parmesan cheese
  • Keto bread crumbs
  • Italian seasonings
  • Eggs
  • Milk
  • Marinara sauce/ pizza sauce/spaghetti sauce (needs to be keto-friendly)
  • Herbs like basil and oregano


To make keto eggplant parmesan, take the eggplant slices and arrange them on a large round dish or baking sheet. Now, sprinkle salt on it and let it sit for one hour.

This will draw out all the moisture from those slices. After one hour, you can take out the slices and drain the liquid.

Now, move to the next step of eggplant parmesan. Tale some keto bread crumbs and mix Italian seasoning in a bowl.

In another bowl, make an egg wash with some eggs and milk. After that, you will start breading the eggplant slices.

Now, dip a slice into the egg wash and then dip it into the breadcrumb mixture to coat both sides properly.

Repeat this procedure with each slice. Make sure that each eggplant slice is evenly coated.

After this, take a medium-deep non-stick pan or iron skillet and heat some olive oil.

Cook the eggplant on this dish in multiple batches for five to six minutes.

Cook each side of the slices for three to four minutes roughly.

Now, take a lathe baking pan. First, add the marinara sauce as the base layer. Then a layer of the fried eggplant slices.

On top of these slices, add another layer of marinara sauce. On top of that, add the parmesan cheese.

If you are lactose intolerant, you can add lactose-free cheeses as well. Repeat this layering with all the eggplant slices.

Finally, on top, add a generous amount of parmesan cheese.

Now, bake it in the oven for twenty to twenty-five minutes or until the cheese is completely melted.

Take it out and let it rest, and cool for five minutes. Your keto eggplant parmesan is now ready.

Eggplant lasagna

Did you know you can make eggplant lasagna using eggplant instead of lasagna sheets?

Like eggplant parmesan, this dish is also keto-friendly and low carb.

If you have already tried the keto eggplant parm, you will also love this new low-carb eggplant lasagna.

It is a great side dish, the main course, or even a standalone meal.


  • Thinly sliced eggplants
  • Marinara sauce
  • Mozzarella cheese
  • Ricotta cheese
  • Olive oil
  • Italian herbs
  • Pork rinds or pork meat or any other type of meat you want
  • fresh vegetables


First, to make eggplant lasagna, thinly slice the eggplants into large strips.

Next, finely chop vegetables like red bell peppers, yellow bell peppers, onions, green bell peppers, etc., and keep them in a separate bowl.

In a large bowl, add some olive oil and cook the ground pork rind or any other meat you like. If you are vegan, you can add mock meat or skip the meat as well.

Cook the meat until it browns, adds finely chopped onion, and cook till the onions become soft.

Now, add the other chopped vegetable and cook some more. Add salt, pepper, and herbs as per your taste.

Here you are using a marinara sauce or lasagna sauce. Hence no need to make a separate sauce base.

In a separate dish, boil some water for two to three mites and place the eggplant slices in this boiling water for two to three minutes.

Wait till this becomes slightly soft and drain them. Now, put these slices in ice-cold water to stop the cooking process. Drain them after a few minutes

Now, rake a large baking dish. In it, first lay the lasagna sauce. On top of it, add the fried vegetables.

Now, add the thinly sliced eggplants. On top of that, add a generous amount of mozzarella cheese.

You can add other cheese like ricotta or parmesan if you want.

Repeat this layering till you are finished with the eggplant slices. Then, on top, add a generous amount of mozzarella cheese again.

After that, place it inside the preheated oven and bake at 375 degrees F for 30 minutes by covering the dish with foil. Your lasagna is ready.

Baba ganoush

This Mediterranean dish is wonderful and tastes heavenly with some pita bread. It is easier to make and is always on the point.


  • Eggplant (two to four small sizes or two medium sizes)
  • Chopped red bell pepper, chopped onion, chopped tomatoes
  • Olive oil
  • 2-3 cloves of garlic


Wash the eggplants and split them halfway through vertically in two

Now, take a large baking pan and grease it with olive oil.

Place the cut eggplants on the tray and generously additive oil on them. Add some garlic cloves to the tray, also.

Now, bake the eggplant at 350 degrees F for thirty minutes or until softened.

You can grill them on the stovetop for fifteen minutes on medium-low flame if you want.

After that, take the eggplants and let them cool down to room temperature. Now, peel their skin.

Take a large bowl. Add the peeled eggplant pulp and garlic cloves and mash them to a fine paste.

Add the chopped vegetables to this paste, add salt and pepper and mix with a spatula.

In a serving bowl, transfer this mixture and add a generous amount of olive oil in the middle.

Your baba ganoush is ready to be served with pita bread.


So, you can enjoy a great keto diet including eggplant.

To power up your keto regimen, you may also try out keto pre-workouts.

That would be a great combination!

Frequently Asked Questions (FAQs)

Is eggplant keto-friendly?

Yes, eggplant is keto-friendly, and you can add keto eggplant recipes to your keto diet regimen. Eggplants are low in carbs, rich in potent antioxidants, and have great water content and a meaty texture.

Do eggplants have carbs?

Eggplants have a very low amount of carbs in them. For example, one cup of chopped eggplant only contains 4.82 grams of carbs. On top of that, the net carb content is only 2.36 grams.

Is egg meat good for weight loss?

Eggplant contains high amounts of dietary fiber and low calories. Hence, it keeps you full for longer, which aids in weight loss.

Is eggplant gluten-free?

Eggplant is completely gluten-free and contains very less amount of carbs or calories. Hence, it is a great addition to your diet.