Can I eat eggplant on a keto diet?

Yes, eggplant is great for keto. It's low in net carbs (about 2–3g per cup after fiber), full of fiber, and takes on flavour really well in dishes like curry. Just skip breaded or fried versions that add extra carbs.

How do I keep eggplant from getting too mushy in curry?

The trick is to cut it into medium chunks (not too small), salt it ahead of time, and don’t overcook it. Let it simmer just until tender. Also, use full-fat coconut milk, it thickens the sauce and keeps everything creamy without turning into soup.

What can I serve with keto eggplant curry instead of rice?

Try cauliflower rice, almond flour flatbread, or even zucchini noodles. If you’re okay with a few more carbs, a small serving of basmati rice can work. You can also eat it on its own, it’s rich and filling enough without sides.

Delicious Keto Eggplant Curry with Coconut Milk Recipe

Easy Keto Eggplant Curry with Coconut Milk Recipe

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A creamy and spicy keto-friendly eggplant curry cooked in coconut milk. This one-pan meal is low in carbs, rich in flavour, and perfect for weeknight dinners or meal prep.

Author: Jane Summerfield
Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Yield: 2-3 servings 1x
Category: Main Course, Dinner
Method: Stovetop
Cuisine: Indian-inspired, Keto, Low-Carb

Ingredients

Scale

2 medium eggplants (or 1 large), cut into bite-sized cubes
1 medium onion, finely chopped
3 garlic cloves, minced
1 thumb-sized piece of ginger, grated (or 1 tsp ground ginger)
2 tbsp coconut oil (or ghee)
1 tsp mustard seeds
1 tsp cumin seeds
1 tsp turmeric powder
1 tsp ground coriander
1 tsp chili powder (adjust to taste)
1 tsp garam masala
Salt to taste
1 can (400ml) full-fat coconut milk
Fresh cilantro for topping (optional)
Optional: squeeze of lime, green chili, or pinch of cinnamon

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Instructions

Salt the eggplant: Place the chopped eggplant in a colander, sprinkle with salt, and let sit for 15–20 mins. Pat dry.
Toast the seeds: Heat coconut oil in a large pan. Add mustard and cumin seeds. Let them pop for 20–30 seconds.
Cook onion, garlic, ginger: Add onion and cook until golden (about 5–7 mins). Stir in garlic and ginger, cook 1 more min.
Add spices: Stir in turmeric, coriander, chili powder, and salt. Cook for 1 min.
Add eggplant: Stir in the eggplant. Cook for 10 mins, stirring often.
Add coconut milk: Pour in the coconut milk. Bring to a light boil, then reduce heat and simmer for 15–20 mins until thick and eggplant is soft.
Finish: Stir in garam masala, cook 2–3 mins more. Adjust seasoning. Top with cilantro and optional extras if using.

Notes

You can skip salting the eggplant if short on time, but it helps reduce bitterness.
Add cooked chicken, paneer, tofu, or boiled eggs for extra protein.
Use full-fat coconut milk for best texture and taste.
Keeps well in the fridge for up to 5 days. Can be frozen too.

Nutrition

Serving Size: 1 serving
Calories: 220 Sugar: 3g Sodium: 390mg Fat: 19g Saturated Fat: 16g Unsaturated Fat: 3g Trans Fat: 0g Carbohydrates: 9g Fiber: 2.5g Net Carbs: 6.5g Protein: 3g Cholesterol: 0mg

Find it online: https://www.wellnesswarrior.org/keto-eggplant-curry/