The post 32 Excellent Keto Eggplant Recipes appeared first on Keto Summit.
I love the smoky, hearty flavor of eggplant – but I was stuck on how to use more of it on a Keto diet. That’s why I’ve put together this list of 32 Keto eggplant recipes. From dips to desserts, you’ll be amazed at how often this purple plant pops up in your cooking!
Whether as an ingredient in creamy baba ganoush dips or the secret star in a spicy lamb stew, eggplant is everywhere! These Keto eggplant recipes even have breakfast covered, with our fantastic recipe for eggplant french toast.
Registered Dietitian Rachael Link, RD says, “Eggplant is incredibly versatile and can be easily incorporated into your diet. It can be baked, roasted, grilled or sautéed and enjoyed with a drizzle of olive oil and a quick dash of seasoning. It can also be used as a low-calorie replacement for many high-calorie ingredients. This can reduce your carb and calorie intake, all while increasing the fiber and nutrient content of your meal.”
Here are just a few of the Keto Eggplant Recipes we’ve included:
- Paleo Lasagna with Eggplants
- Multicultural Lamb And Eggplant Casserole
- Keto Eggplant Burgers Recipe [Chinese Qiezi He]
- Roasted Garlic Baba Ganoush
- Baingan ka Bharta (Indian Eggplant)
- Yogurt Marinated Chicken Masala Skewers (Contains Dairy)
- Eggplant Fries
- Mini Eggplant Pizzas (Contains Dairy)
If you click or tap any of the links above, it will instantly take you to the recipe below. Or download the entire list by clicking on the green button below.
Dairy Free Keto Eggplant Recipes
Keto Creamy Chicken and Eggplant Casserole
– Keto Summit
Ingredients: coconut oil, chicken breast, eggplant, garlic, tomatoes, spinach, Italian seasoning, fresh parsley, coconut milk, salt, pepper.
While the spirit of casserole is strong in this dish, it’s free of the dairy you might find in a more traditional version. Tons of veggies are packed into this recipe – the result is rich in both nutrition and flavor. Plus, it’s the perfect chilly-weather comfort food.
Paleo Lasagna with Eggplants
– Paleo Flourish
Ingredients: ground pork, ground beef, onion, garlic, tomatoes, tomato paste, fresh basil, fresh parsley, fresh oregano, fresh thyme, fennel seeds, eggs, coconut oil, salt, eggplant.
It can be difficult to find a healthy alternative to using traditional pasta, so this recipe would be a great one to try with your family. The eggplants don’t have a strong flavor so they take on the tastes of the meat and fresh herbs and give the dish that well-known layered look of lasagna. If you don’t like eggplants, this dish works well using leeks instead, just slice the leek lengthways and flatten out the individual sheets.
Ensaladang Talong – Filipino Eggplant Salad
– Low Carb Yum
Photo Credit: Lisa from Low Carb Yum
Ingredients: small eggplant, apple cider vinegar, white vinegar, onion powder, garlic powder, salt, ground black pepper, toasted minced garlic, parsley.
This recipe is based on a traditional salad with the common flavoring of apple cider vinegar and garlic. It is normally served as a side dish and I think it would taste great served with grilled chicken, steak or pork chops. If you are worried about the smell of garlic after you eat this, chew a few fennel seeds and that will get rid of the garlic breath!
Cranberry Eggplant Bread Pudding
– Low Carb Yum
Photo Credit: Lisa from Low Carb Yum
Ingredients: eggplant, butter, eggs, Sukrin Gold, vanilla extract, cinnamon, nutmeg, salt, almond milk, unsweetened dried cranberries.
Because eggplant does not have a strong flavor it is easy to ‘hide’ it in a dessert like this one, especially if you are adding spices like cinnamon and nutmeg. It gives the pudding the same sort of consistency as bread pudding but without the bread! The cranberries give a lovely fruity sweetness to the dish, but you could experiment with other berries if you prefer.
Skirt Steak and Eggplant Relish
– Cavegirl Cuisine
Photo Credit: Michelle from Cavegirl Cuisine
Ingredients: avocado oil or oil of choice, apple cider vinegar, garlic powder, sea salt, ground pepper, eggplant, shallot, celery stalk, heirloom tomatoes, lemon juice, capers, garlic, kalamata olives, ground celery seed, fresh basil, uncured bacon.
Skirt steak is normally cheaper than some other cuts of meat so this could be an impressive dish to make if you are working to a tight budget. The eggplant relish is full of flavors, from the fresh taste of celery to the hit of garlic, and these work well with steak. Try not to overcook the steak – medium rare is best here – and cutting it across the grain will give you tender and delicious meat.
Multicultural Lamb And Eggplant Casserole
– The Healthy Foodie
Photo Credit: Sonia from The Healthy Foodie
Ingredients: ghee, eggplants, Himalayan salt, black pepper, onion, garlic, ground lamb, tomatoes, tahini paste, dried oregano, garam masala, pitted green olives, pitted kalamata olives, fresh parsley.
This dish takes its inspiration from lots of different cultures, but the ingredients give you a fusion of flavors. You have the juicy lamb, earthy notes from the olives and soft eggplant all rounded up by the spices and tahini. You also get a great combination of textures, especially after you stir in the chopped tomato.
Paleo Ratatouille
– Paleo Effect
Photo Credit: Meghan & Angel from The Paleo Effect
Ingredients: ground beef, tomatoes, garlic, baby bella mushrooms, zucchini, yellow squash, Italian eggplant, yellow onion, orange bell pepper, fresh sprig oregano, fresh sprigs thyme, basil leaves, coarse sea salt, black pepper, olive oil.
If you are looking for a great-looking meal to impress dinner guests, then look no further! This dish has a great spectrum of colors from the slices of vegetables, and the meat sauce underneath has a Mediterranean flavor thanks to the oregano, garlic and basil. If you are serving this to guests, try to take some time to arrange the veggie slices so the meal looks good too!
Eggplant and Wild Mushroom Stuffing
– The Paleo Mom
Photo Credit: Sarah from The Paleo Mom
Ingredients: eggplants, salt, assorted mushrooms (baby bella, chanterelle, oyster, royal trumpet), bacon, yellow onion, celery, fresh parsley, dried (whole leaf) savory, butter (or bacon fat, tallow, coconut oil), turkey.
This recipe gives you a wonderful vegetable-based stuffing that you could use at Thanksgiving. However, I find that it also makes a great side dish to serve with steak! You could even keep it vegetarian and use it as a stuffing for peppers or sweet potato skins – the choices are endless! You can use whatever mushrooms you have for this, so no need to spend a load of money on fancy ones.
Keto Eggplant Appetizers & Snacks
Keto Eggplant Burgers Recipe [Chinese Qiezi He]
– Keto Summit
Ingredients: ground pork, Japanese (smaller) eggplants, green onions, ginger, gluten-free tamari sauce or coconut aminos, salt, pepper, garlic, sesame oil, vinegar (apple cider, white wine).
If burgers are on the menu in your house, whether for lunch or as a starter for a dinner party, eggplant can be the perfect ‘bun’ replacement, as it holds together well once it is cooked. You can use whatever ground meat your family likes, but I recommend you make the dipping sauce described here, as the flavors from the tamari and garlic are fantastic! Even the younger members of the household will love these.
Low Carb & Gluten Free Eggplant “Fries” (Contains Dairy)
– I Breathe I’m Hungry
Photo Credit: Mellissa from I Breathe I’m Hungry
Ingredients: eggplant, eggs, coconut flour, grated parmesan cheese, garlic powder, salt, pepper, parsley flakes, olive oil.
The cheesy, garlicky coating on these fries gets really crispy when they are cooked, making them a really good substitute for potato if you are trying to keep your snacks low in carbs. If you have a problem with coconut flour you can use almond flour instead, but as it doesn’t soak up much liquid, you might want to salt the eggplant and drain the fries before cooking.
Roasted Baby Eggplant (Contains Dairy)
– I Breathe I’m Hungry
Photo Credit: Mellissa from I Breathe I’m Hungry
Ingredients: baby eggplant, olive oil, Wild Fennel Pollen (optional), kosher or sea salt, freshly ground pepper, ricotta cheese, extra virgin olive oil.
It is a good idea to have a great vegetable recipe in your collection so that you are not stuck with the usual ones, so if you can find baby eggplant, this one could become a favorite. The flesh is soft and almost sweet and goes really well with ricotta, but don’t be tempted to miss out on the oil as I found it added that special something and made this a very impressive dish!
Eggplant Bruschetta
– Peace, Love and Low Carb
Photo Credit: Kyndra from Peace Love and Low Carb
Ingredients: large eggplant, fresh basil leaves, Roma tomatoes, artichoke hearts, kalamata olives, capers, avocado oil, balsamic vinegar, garlic, onion powder, sea salt, black pepper.
Here is a slant on a traditional Italian dish that would be ideal to serve as an appetizer for an Italian meal with friends or family. The slices of eggplant are coated in oil and balsamic vinegar and baked in the oven, and they make a great base for the bruschetta mixture. It has the earthy flavors of the olives, capers and artichoke hearts and has a lovely range of color.
Fried Eggplant
– Ditch The Carbs
Photo Credit: Libby from Ditch The Carbs
Ingredients: coconut oil or butter, eggplants/aubergines, egg, almond meal/flour, dried rosemary, salt.
Here is another good recipe for low-carb fries that you can use to encourage healthier eating among the family members. They have a lovely crispy coating and are great served with low-carb dips. You could boost the flavors even more by adding a little-grated parmesan to the coating mix or changing the herbs you use – just have fun experimenting with them!
Low Carb Eggplant Parmesan Bites (Contains Dairy)
– Ditch The Carbs
Photo Credit: Libby from Ditch The Carbs
Ingredients: eggplant/aubergine, salt/pepper, egg, almond meal/flour, rosemary, thyme, grated/shredded cheese, grated/shredded parmesan.
The topping on these delicious eggplant slices is so tasty that I am sure these will become a go-to snack for everyone! The ingredients listed here can also be changed for your favorites – don’t like parmesan, use a different cheese like feta instead; don’t have rosemary and thyme, try fresh basil and oregano! I have also had success cutting these into fries instead and serving them with a dipping sauce.
Grilled Eggplant And Roasted Red Pepper Dip
– Cook Eat Paleo
Photo Credit: Lisa from Cook Eat Paleo
Ingredients: eggplant, garlic, red peppers, olive oil, lemon juice, fresh basil, sea salt, fresh ground pepper.
Since cooked eggplant is soft it makes a good ingredient for making into a dip, but this recipe can also be used to serve as a side for steak or as a topping for burgers. Don’t panic at the thought of using a whole head of garlic – when you roast it the garlic has a subtle sweetness to its flavor and is not nearly as strong!
Roasted Garlic Baba Ganoush
– Cook Eat Paleo
Photo Credit: Lisa from Cook Eat Paleo
Ingredients: garlic, eggplant, lemon juice, tahini, extra virgin olive oil, sea salt.
This recipe uses tahini which is a sesame seed product that is common in Middle Eastern cuisine, but can be found worldwide. Along with the roasted garlic and eggplant, it gives you a dish that is very close to the original ones. This dip can be served with vegetable sticks, cucumber slices or even with baby lettuce leaves.
Baba Ganoush
– Slim Palate
Photo Credit: Josh from Slim Palate
Ingredients: globe eggplants, tahini, extra virgin olive oil, garlic lemon juice, salt, cumin, red chili powder, fresh parsley, avocado oil.
Baba Ganoush is an eggplant-based dish that is commonly found in Arabic countries and has a similar texture to hummus. It is normally served as a dip, but could also be eaten on its own. It is gently spiced and has an earthy note from the cumin, so next time you have friends round or are laying on party food for a celebration, this would give you something new to try!
Keto Eggplant Main Dishes
Grilled Chicken with White Asparagus and Eggplant
– Cavegirl Cuisine
Photo Credit: Michelle from Cavegirl Cuisine
Ingredients: asparagus, eggplant, avocado oil or preferred oil, chicken breasts, egg yolks, water, lemon juice, butter or ghee, Dijon mustard, grape tomatoes, balsamic vinegar, sea salt, ground pepper, smoked paprika (optional), fresh basil (optional).
The Dijon mustard hollandaise use in this recipe gives a wonderful spice to the asparagus and sets off the gentle flavor of the chicken. Don’t worry if you can’t find white asparagus as the normal green variety works just as well here, although it has a slightly stronger flavor. If you use basil as a garnish, it freshens the flavors of the whole dish and makes the perfect partner for the tomatoes.
Lasagna Rolls
– Healy Eats Real
Photo Credit: Hannah from Healy Eats Real
Ingredients: eggplant, zucchini, tomato sauce, cashew cheese, ghee or coconut oil or palm oil, salt, pepper.
These little rolls make a wonderful appetizer, especially if your guests are vegetarian or vegan. They are quite straightforward to prepare and the color of the tomato sauce adds a lovely finishing touch. Just remember to salt and dry off as much moisture as you can from the zucchini and eggplant so that they don’t taste soggy.
Baingan ka Bharta (Indian Eggplant)
– My Heart Beets
Photo Credit: Ashley from My Heart Beets
Ingredients: eggplants, avocado oil, cumin seeds, white onion, garlic, ginger, Serrano pepper, coriander powder, salt, turmeric powder, garam masala, ground black pepper, paprika, tomatoes, cilantro.
This recipe uses a lot of the traditional spices found in Indian cookery, so this would be a great dish to serve at an Indian meal. Like a lot of Indian dishes, this one is vegetarian and could be served as a main with some Keto-friendly bread for vegetarian friends. However this is also a great dish to serve as a side for grilled meats or fish.
Roasted Eggplant Rolls with Spinach and Pistachio Pesto (Contains Dairy)
– Seasonal and Savory
Photo Credit: Angela from Seasonal & Savory
Ingredients: eggplant, salt, olive oil, fresh spinach, shelled pistachios (roasted and salted), grated parmesan cheese, garlic, red pepper flakes, olive oil, tomatoes.
Although this is a meat-free recipe, the end result is a hearty and filling meal that would be great for dinner on a chilly night. The flavors in this dish are great and are improved even more with the pesto. Pre-cooking the eggplant makes it easy to roll up and you can also change the filling to suit your larder. For example, if you don’t eat nuts you can miss out the pistachios and add in some fresh basil.
Lamb Stew over Charred Eggplant Puree (Contains Dairy)
– Seasonal and Savory
Photo Credit: Angela from Seasonal & Savory
Ingredients: bacon fat or ghee, lamb shoulder chops, white onion, tomato paste, salt, ground black pepper, garlic, white or cremini mushrooms, water, eggplants, salted butter, ground white pepper, lemon juice, Parmesan or Asiago cheese.
If you find charring the eggplant is a bit time-consuming, you can grill them on a barbecue or just make slits in the skin and bake them. However, charring them is worth the effort as it gives the eggplant a wonderful smoky taste which sits well with the rich lamb stew. Cook the stew for at least the time shown here to ensure that the meat is soft and tender.
Yogurt Marinated Chicken Masala Skewers (Contains Dairy)
– Slim Palate
Photo Credit: Josh from Slim Palate
Ingredients: chicken breast, full-fat yogurt, lemon juice, walnut oil, fresh coriander leaves (cilantro), garam masala, mustard powder, turmeric, paprika, cayenne pepper, garlic, salt, pepper, eggplant, brown mushrooms (Italian or baby bellas).
Indian spices like the ones used here make a fantastic marinade for coating chicken or shrimp, especially if they are mixed with yogurt, which can also help tenderize the meat as it cooks. The longer you leave the meat to marinate, the more the spices will meld and make the chicken even tastier. You can spice these up a bit by adding more cayenne if you like things hotter!
Other Keto Eggplant Recipes
Eggplant Parm with Spicy Garlic/Basil Chicken (Contains Dairy)
– I Heart Umami
Ingredients: mozzarella cheese, basil leaves, ground chicken, olive oil, onion, garlic, bay leaf, thyme or dill weed or oregano, tomato, tomato paste, sea salt, red pepper flakes, parmesan cheese, Italian eggplants, pepper.
Here is another exciting recipe to add to your collection if you like eggplant! It forms a good base for the chicken, which is also full of flavor from the herbs and spices used with it. I usually add a bit extra parmesan to the eggplant and then the whole thing is coated with mozzarella to give that unctuous look and flavor!
Paleo Thai Chilled Eggplant Salad
– I Heart Umami
Ingredients: mixed Asian eggplants, eggs, fresh red or green chili peppers, shallot, garlic, sea salt, coconut oil, fresh lime juice, fish sauce, cilantro.
Like many Thai-inspired salads, this one can be both hot or cold, depending on how you feel, so this one would be great to pack in a lunchbox. It gets its traditional Thai flavors from the fish sauce and lime juice used in the dressing, which really boost the flavors of the other ingredients. I prefer to use a mild chili pepper in this dish, but if you like it hot you can use stronger ones.
Summer Garden Ratatouille
– Rubies and Radishes
Ingredients: ghee, onion, eggplant, tomato paste, tomatoes, garlic, red and green bell peppers, jalapeno, zucchini, fresh oregano, fresh thyme, fresh parsley, chicken stock, salt, pepper, olive oil, poached eggs.
Traditionally, ratatouille is a tomato-based vegetable dish from France that can be served as a side for many dishes, or like here as a base for eggs. The herbs really bring out the flavors of the vegetables and make this a lovely light dish. Ratatouille can be frozen so it is a good idea to batch-cook it for using with meals in the future.
Melitzanosalata (Greek Eggplant Salad)
– Keto Diet Blog
Ingredients: eggplants/aubergines, white onion, garlic, lemon juice, parsley, extra virgin olive oil, pink Himalayan salt.
It is well known that the Greek and Mediterranean diets are about the healthiest you can get, and this dish is no exception! It incorporates soft eggplant, garlic, and lemon and can be used as a side dish for grilled meats such as steak or lamb chops and fish, or as a dip for serving with Keto-friendly crackers. If you have made too much you can even store it in the freezer for later.
Keto Eggplant Parmesan (Contains Dairy)
– Keto Diet Blog
Ingredients: eggplant, salt, egg, heavy whipping cream or coconut milk or almond milk, almond flour, coconut flour, dried Italian herbs, Parmesan cheese or any hard cheese, pepper, ghee or coconut oil, marinara sauce (optional).
These slices of eggplant look so good with their parmesan coating, browned and crispy! These work well as a delicious snack to fill the gap that chips used to take, or you can use them as a side dish. I like to serve these with a low-carb sauce to enjoy on film nights with the family. If you have coating left over you could try using it with chicken thighs then bake to give them a special taste.
Eggplant Fries
– Maria Mind Body Health
Ingredients: eggplants, almond flour, cayenne pepper, salt, pepper, eggs, coconut oil.
If you like your vegetable fries extra crispy then this is the recipe for you! These fries are not chunky like some, so they keep their crisp coating better, but are even better when reheated in the oven the next day. Eggplant, or aubergine if you are in the UK, can be easily found in farmer’s markets or supermarkets and can be quite cheap, so these fries are wallet-friendly too!
Eggplant French Toast
– Maria Mind Body Health
Ingredients: eggplant, Celtic sea salt, eggs, vanilla, Swerve or Stevia glycerite, butter/coconut oil, cinnamon (optional).
This is another way in which you can use eggplant instead of bread, and most people can’t tell that it is eggplant! This could then be a good way to ‘trick’ veggie-dodgers into eating eggplant without being aware. This is a sweet French toast recipe that uses cinnamon and vanilla, but it would also work with the more traditional British savory French toast recipes.
Crispy Fried Eggplant Rounds With Parmesan Cheese and Marinara Sauce (Contains Dairy)
– Low Carb Maven
Ingredients: eggplant, crushed pork rinds, grated Parmesan cheese, dried oregano, dried basil, salt, granulated garlic, onion powder, pepper, eggs, olive oil.
The special ingredient in this recipe that makes sure the eggplant has a crispy coating is pork rinds, so you can guarantee a crunch! These ones have added flavor from the basil, garlic, and oregano, but you could use different spices to change the flavor a bit. These taste great on their own or you can serve with a dipping sauce.
Mini Eggplant Pizzas (Contains Dairy)
– Modern Low Carb
Ingredients: eggplant, extra virgin olive oil, whole milk mozzarella cheese, tomato sauce, pepperoni, basil, sausage, green pepper, onion, salt, pepper, oregano.
How cute do these mini pizzas look?! These would be amazing served as party food with an assortment of toppings. These are low-carb and can be designed around the family’s tastes. You could even get the children involved and let them decorate their own pizzas for lunch! Other toppings could include sausage, mushroom slices or pre-cooked ground meat.
The post 32 Excellent Keto Eggplant Recipes appeared first on Keto Summit.