Is Eggplant Keto and Carbs in Eggplant (+ Keto-Friendly Eggplant Recipes)
on Feb 16, 2023, Updated Nov 21, 2023
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Is Eggplant Keto? How many net carbs are in eggplants? If you’re starting to follow a keto diet, then you may want to know more about eggplant. Read on to find out more about this tasty vegetable and whether or not it works for keto dieters.
No matter how you prepare it, eggplant is a versatile vegetable that can add so much flavor to nearly any dish. Grilled, fried, baked, or puréed into a dip, eggplant is both nutritious and delicious.
When it comes to a keto diet, nutrition isn’t the only factor. You have to keep your carb count in mind, so you don’t consume more than your daily limit and can keep your body in a state of ketosis.
Is Eggplant Keto?
Luckily, this delicious veggie is keto-friendly. You can enjoy eggplant without kicking your body out of ketosis. It’s a low-carb food that is very high in fiber.
When you consume carbs, you have to be sure you don’t eat too many macros so you can remain in a state of ketosis.
Eggplant is a delicious and hearty vegetable that can work its way into your diet without disrupting your keto practice.
How Many Net Carbs In Eggplant?
Eggplant is a low-carb food that is high in fiber, so the net carb count is quite low.
| Net Carbs | |
| Raw (82 grams) | 2.4g |
| Cooked (99 grams) | 5.6g |
How to Cook Eggplant For Keto Diet
Eggplant is so versatile. You can grill it, roast it, bake it, or even add it to soups, stews, sauces, curries, or dips. Eggplant makes for a delicious spread, too. You can also add pickled eggplants to your sandwiches or burgers for added flavor.
You can replace meat, potatoes, or noodles with eggplant. It’s low in carbs, low in calories, high in fiber, and full of flavor. Plus, it’s healthy.
Eggplant Nutrition (Eggplant Macros)
How Many Carbs In Eggplant?
One cup of cubed, raw eggplants (about 82g) contains 4.8g of carbs, according to the USDA. One whole unpeeled eggplant (about 548g) contains 32g of carbs. One whole peeled eggplant (about 458g) has about 32g of carbs.
The glycemic load of eggplant is about 1 per single serving, making it a low-glycemic vegetable.
Fats
Virtually fat-free, there is less than 1g of fat per cup of eggplant.
Protein
Eggplant is not rich in protein. There is less than 1g of protein per cup of cooked eggplant.
Calories
One cup of raw eggplant has roughly 20.5 calories. One cup of cooked eggplant contains a little more, 32.7 calories. Overall, this veggie has a low calorie count since it has a very high water content (about 90%).
Eggplant is often used as a substitution in many recipes because of its low calorie count. For example, it makes a healthier lasagna by swapping out noodles for sliced eggplant.
Frying or sauteeing eggplant in oil will increase the calorie count significantly. It has a very absorbent texture, which means it will soak up most of the oil it is cooking in. Be sure not to use too much unhealthy oil to fry it.
FAQ
How Many Net Carbs Are in One Eggplant?
Eggplant has a high fiber count and low carb count. According to the USDA, one whole unpeeled eggplant (about 548g) contains 15.8g of net carbs. A peeled eggplant (about 458g) contains 13.2g of net carbs.
What Vegetables Are Off Limits on Keto?
When trying to figure out which vegetables you can eat on keto, the rule of thumb is that vegetables that grow above the ground are usually keto-friendly, and most of those growing below the ground aren’t.
Vegetables that have more than 5g of net carbs 100g are considered too starchy to be keto-friendly.
Root vegetables are not keto-friendly. That includes beets, parsnips, carrots, rutabagas, and yams. Even butternut squash is not keto-friendly because it is high in sugar.
Non-starchy vegetables are best for the keto diet. Think leafy greens like spinach, kale, broccoli, and lettuce. Other vegetables that are also keto-friendly include brussels sprouts, asparagus, green beans, cabbage, cauliflower, celery, mushrooms, zucchini, and more.
Best Keto Eggplant Recipes
Keto Eggplant Parmesan
Tossed in almond flour, this keto-friendly dish is baked to perfection. In about an hour, this delectable side dish is ready to serve.
- Net Carbs: 6 g
- Total Carbs: 12 g
- Calories: 291
- Fat: 22 g
- Protein: 14 g
Keto Eggplant Lasagna
Love lasagna but not the carbs? Swap out your traditional lasagna noodles for sliced eggplant. This low-carb recipe is jam-packed with flavor but low on carbs. Made with hearty eggplant, savory ground beef, classic marinara sauce, and three different kinds of cheese, this dish is oh-so-satisfying.
- Net Carbs: 6.45 g
- Total Carbs: 8.85 g
- Calories: 410
- Fat: 28.33 g
- Protein: 29.55 g
Keto Eggplant Rollatini
Stuffed with creamy ricotta cheese, this Italian dish is mouthwatering. With fresh basil and oregano, covered in a delectable tomato sauce, this keto-friendly dish is so good, your whole family will ask for more.
- Net Carbs: 8.9 g
- Total Carbs: 13.5 g
- Calories: 288.5
- Fat: 19.9 g
- Protein: 16 g
Keto Fried Eggplant
Crunchy and delicious, these fried eggplant rounds are too delish to resist. Covered in gluten-free breading and fried to perfection, crispy eggplant makes a perfect appetizer.
Whether you’re following a low-carb diet or not, this side is always a hit.
- Net Carbs: 5 g
- Total Carbs: 7 g
- Calories: 395
- Fat: 36 g
- Protein: 10 g
Keto Eggplant Casserole
Nothing warms the soul quite like a hearty, freshly baked casserole. Made with just five ingredients, this eggplant casserole is an easy weeknight lifesaver. Plus, it’s low in carbs and keto-friendly.
- Net Carbs: 7.5 g
- Total Carbs: 12.4 g
- Calories: 298
- Fat: 20.6 g
- Protein: 16.9 g
Healthy Keto Air Fryer Eggplant
Is there anything you can’t do with an air fryer?! This healthy keto eggplant recipe is not only bursting with flavor, but it only takes 20 minutes to make.
- Net Carbs: 7 g
- Total Carbs: 14 g
- Calories: 122
- Fat: 7 g
- Protein: 2 g
Keto Eggplant Fries
Swap potatoes for eggplant for a crispy, low-carb side or snack. Crunchy and delicious, these fries taste great alongside your favorite marinara sauce.
- Net Carbs: 2 g
- Total Carbs: 8 g
- Calories: 284
- Fat: 19 g
- Protein: 24 g
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Easy Keto Eggplant Recipe
Equipment
Ingredients
- 2 pounds eggplant, 2 medium eggplants
- 2 tablespoons olive oil, see note
- 1 tablespoon minced garlic, or 1 teaspoon garlic powder
- salt, to taste (I used 1/2 teaspoon sea salt)
- 1/4 teaspoon black pepper
Garnishes – Optional
- fresh parsley, finely minced
- parmesan cheese, grated
Instructions
- Cut the stem off the eggplant and peel the skin if desired (see note). Then cut into 2-inch chunks (while they may seem large, they will shrink by about half during cooking).
- To a medium bowl, add the garlic, oil, salt and pepper along with the eggplant pieces. Toss with a large spoon or your hands to coat evenly.
- Put the eggplant into the air fryer basket and cook at 370-375°F for 15 minutes. Halfway through, remove the basket and shake a few times to promote even browning before continuing cooking.
- Remove the eggplant from the air fryer and garnish with optional parsley and parmesan before serving.
Notes
- Eggplant: If the eggplant is showing signs of aging, it’s best to remove the skin using a vegetable peeler.
- Oil: Spritzing with an olive oil spray is ideal for evenly coating the eggplant
- Storage: Store cooked air fryer roasted eggplant in an airtight container and they can last up to 3-5 days in the refrigerator.
Nutrition
Nutrition information provided is an estimate only and will vary based on ingredient brands and cooking methods used.
