Keto Eggplant Recipes (2024)

FAQs

Is eggplant good for keto? ›

You bet it is! Eggplant is low in net carbs, high in fiber, and perfectly suitable for a keto diet. 100g of raw eggplant contains just 3g net carbs. And for the same amount of cooked eggplant, this rises to 6.5g net carbs.

Yes, eggplant is keto-friendly, having a low-carb profile and an array of nutrients. Eggplant provides essential minerals like potassium and magnesium and vitamins like C, B-6, and K1, contributing to a balanced keto diet.

Eggplant Parmesan (1 cup) contains 16g total carbs, 12g net carbs, 22g fat, 14.1g protein, and 311 calories.

You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

While the skin of a small young eggplant is edible, the skin becomes bitter on larger or older eggplants and should be peeled. When in doubt, the answer to, "Do you peel eggplant before cooking?" is yes, peel it. Use a vegetable peeler or paring knife to remove the skin.

It helps draw out moisture from the eggplant. You don't have to salt eggplant though, it depends on the texture your looking for. Salting gives it a more creamy texture when cooked and not salting helps the eggplant hold up and be a little firmer after cooked.

Eggplants are known to absorb a lot of fat while cooking. A useful tip to prevent sogginess and greasiness is to salt sliced or diced eggplant and let it sit for an hour. This helps to draw out moisture. Next, rinse and drain any liquid from the sliced eggplant, then pat dry before cooking.

The higher amount of potassium is also found in zucchini with 262 mg while eggplant has 230 mg. Eggplant is a bit richer in carbs with 5.7 grams as opposed to 3.3 grams that zucchini has. That indicates that the eggplant has a lot more necessary fiber that can make you feel full for longer.

Is okra keto? If you are on a keto diet, there's more good news. YES! One cup (100 g) of raw okra has 7 g carbs, and like I said above, about 4 net carbs.

What is the lowest carb VEGG? ›

Yes, zucchini is keto. A medium zucchini has about 6 total grams of carbs and 2 of them are fiber. So one whole zucchini has 4 net carbs. Zucchini is very popular on the low carb diet.

Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.

Yes, onions are a keto-friendly root vegetable!

Although a whole onion isn't super low in carbs, we typically eat smaller amounts of this veggie because a little packs a big punch. Plus, onions have some fiber too! On low-carb diets, net carb count is more important than total carb count.

Adding eggplants to your diet may help keep your blood sugar in check. This is primarily because eggplants are high in fiber , which passes through the digestive system intact. Fiber can lower blood sugar by slowing the rate of digestion and absorption of sugar in the body .

Eggplant is a bit richer in carbs with 5.7 grams as opposed to 3.3 grams that zucchini has.

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.