Get ready to delight your taste buds with these 20 crispy and deliciously low-carb keto eggplant recipes! Whether you’re a long-time fan of eggplant or just looking for some inspiration, this collection has something for everyone. From classic eggplant parmesan to innovative dishes like grilled eggplant with avocado dip and cheesy baked eggplant casserole, we’ve got you covered.
These keto-friendly recipes are not only mouthwatering but also packed with nutrients and low in carbs, making them perfect for those following a ketogenic diet or simply looking for healthier meal options. And the best part? Most of these recipes can be prepared in under 30 minutes, making them ideal for busy weeknights or quick lunches.
In this article, we’ll take you on a culinary journey through the world of keto eggplant dishes, highlighting some of our favorite recipes that are sure to become new family favorites. So grab your apron and let’s get cooking!
Keto Eggplant Parmesan with Almond Flour
Transform your favorite Italian dish into a keto-friendly delight by substituting traditional breadcrumbs with almond flour. This eggplant parmesan recipe yields a crispy, cheesy, and flavorful main course that’s perfect for a low-carb diet.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1 cup almond flour
– 1/2 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– 1 egg, beaten
– 1 cup marinara sauce (homemade or store-bought)
– 8 oz mozzarella cheese, shredded
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together almond flour and Parmesan cheese.
3. Dip each eggplant slice into the beaten egg and then coat in the almond flour mixture, pressing gently to adhere.
4. Place coated eggplant slices on a baking sheet lined with parchment paper.
5. Drizzle marinara sauce over the eggplant, followed by shredded mozzarella cheese.
6. Bake for 25-30 minutes or until cheese is melted and bubbly.
Cooking Time: 25-30 minutes
Garlic Butter Roasted Eggplant Slices
Elevate your eggplant game with this simple and flavorful recipe that combines the richness of garlic butter with the natural sweetness of roasted eggplant.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 6 tablespoons (84g) unsalted butter, softened
– 3 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix together softened butter, minced garlic, salt, and pepper.
3. Place eggplant slices in a single layer on a baking sheet lined with parchment paper.
4. Brush the garlic butter mixture evenly over both sides of the eggplant slices.
5. Roast in the preheated oven for 25-30 minutes or until tender and lightly caramelized.
6. Garnish with fresh parsley or basil leaves, if desired.
Cooking Time: 25-30 minutes
Low-Carb Eggplant Lasagna Roll-Ups
This recipe transforms traditional lasagna into a low-carb masterpiece by using eggplant slices instead of pasta. The result is a flavorful and satisfying dish that’s perfect for a weeknight dinner or special occasion.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 pound ground beef
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 cup marinara sauce
– 8 ounces ricotta cheese
– 1 cup shredded mozzarella cheese
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook ground beef, onion, and garlic until browned, breaking up meat into small pieces.
3. In a separate bowl, combine ricotta, mozzarella, and Parmesan cheeses.
4. Arrange eggplant slices on a flat surface. Spoon a small amount of meat mixture onto the center of each slice, leaving a 1-inch border around edges.
5. Roll up eggplant slices tightly, placing seam-side down in a baking dish. Repeat with remaining ingredients.
6. Bake for 25-30 minutes or until eggplant is tender and cheese is melted.
Spicy Grilled Eggplant with Avocado Dip
Savor the flavors of summer with this vibrant and spicy grilled eggplant recipe, paired with a creamy avocado dip that will leave you wanting more!
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 1 ripe avocado, diced
– 1 tablespoon freshly squeezed lime juice
– 1/2 teaspoon salt
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. In a small bowl, whisk together olive oil, garlic, cumin, smoked paprika, salt, and pepper.
3. Brush both sides of eggplant slices with the marinade.
4. Grill eggplant for 3-4 minutes per side, or until tender and slightly charred.
5. Meanwhile, mix diced avocado with lime juice and salt in a separate bowl.
6. Serve grilled eggplant with avocado dip and enjoy!
Cooking Time: 15-20 minutes
Cheesy Baked Eggplant Casserole
A delicious twist on traditional eggplant dishes, this casserole combines the flavors of roasted eggplant with a rich and creamy cheese sauce.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 cup shredded mozzarella cheese
– 1/2 cup grated Parmesan cheese
– 1/4 cup breadcrumbs
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/2 cup marinara sauce
Instructions:
1. Preheat oven to 375°F (190°C).
2. Place eggplant slices on a baking sheet lined with parchment paper. Drizzle with olive oil, season with salt and pepper. Roast for 30 minutes, or until tender.
3. In a separate bowl, combine mozzarella, Parmesan, and breadcrumbs.
4. In a 9×13-inch baking dish, spread half of the cheese mixture on the bottom. Arrange roasted eggplant slices on top.
5. Spoon marinara sauce over the eggplant, then sprinkle with remaining cheese mixture.
6. Bake for an additional 20-25 minutes, or until cheese is melted and bubbly.
Cooking Time: Approximately 45-50 minutes
Keto Eggplant Pizza Bites
A creative twist on traditional pizza, these bite-sized eggplant morsels are a game-changer for low-carb enthusiasts. With a crispy exterior and a savory filling, you’ll be hooked from the first bite!
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 cup shredded mozzarella cheese (low-moisture)
– 1/4 cup grated Parmesan cheese
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mix together mozzarella, Parmesan, parsley, and garlic.
3. Brush both sides of the eggplant slices with olive oil and season with salt and pepper.
4. Place a tablespoon of the cheese mixture onto each eggplant slice, leaving a 1/2-inch border around the edges.
5. Fold the eggplant in half to form a triangle or a square shape, pressing gently to seal.
6. Bake for 15-20 minutes or until the eggplant is tender and the cheese is melted and bubbly.
Cooking Time: 15-20 minutes
Crispy Air-Fried Eggplant Fries
Transform humble eggplant into a crispy, flavorful snack with this simple recipe. Perfect for a healthy twist on traditional French fries!
Ingredients:
– 2 large eggplants
– 1/2 cup all-purpose flour
– 1/4 cup cornstarch
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon garlic powder
– 1/4 teaspoon paprika
– 2 tablespoons olive oil
Instructions:
1. Preheat air fryer to 400°F (200°C).
2. Slice eggplant into long, thin strips.
3. In a bowl, mix together flour, cornstarch, salt, black pepper, garlic powder, and paprika.
4. Toss eggplant strips with the dry mixture until evenly coated.
5. Place eggplant strips in a single layer in the air fryer basket.
6. Drizzle with olive oil and cook for 12-15 minutes or until crispy and golden brown.
Cooking Time: 12-15 minutes
Eggplant and Bacon Stacks with Mozzarella
A flavorful and satisfying vegetarian dish that’s perfect for a weeknight dinner or a special occasion.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 6 slices of bacon, cooked and crumbled
– 8 oz fresh mozzarella cheese, sliced
– 1 cup marinara sauce
– Fresh basil leaves, chopped (optional)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Brush both sides of the eggplant slices with olive oil and season with salt and pepper.
3. Place the eggplant slices on a baking sheet lined with parchment paper and bake for 20-25 minutes, or until tender.
4. Meanwhile, place a few pieces of crumbled bacon on each eggplant slice, followed by a slice of mozzarella cheese.
5. Spoon marinara sauce over the top of each stack.
6. Bake the stacks in the preheated oven for an additional 10-15 minutes, or until the cheese is melted and bubbly.
7. Garnish with chopped basil leaves, if desired.
Cooking Time: 35-40 minutes
Zesty Lemon-Herb Eggplant Salad
Brighten up your plate with this refreshing eggplant salad, bursting with citrusy flavor and herbaceous aroma. Perfect for a light lunch or as a side dish for dinner.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1/4 cup freshly squeezed lemon juice
– 2 tablespoons olive oil
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh basil
– Salt and pepper to taste
– 1 clove garlic, minced (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Place eggplant slices on a baking sheet lined with parchment paper.
3. Drizzle with olive oil, sprinkle with salt, and toss to coat.
4. Roast in the preheated oven for 20-25 minutes or until tender and lightly browned.
5. In a large bowl, whisk together lemon juice, parsley, basil, garlic (if using), and a pinch of salt and pepper.
6. Add roasted eggplant slices to the bowl and toss to combine.
7. Serve warm or at room temperature.
Cooking Time: 20-25 minutes
Keto Eggplant Ratatouille
This Keto eggplant ratatouille recipe is a creative spin on the traditional Provençal dish, substituting higher-carb ingredients with keto-friendly alternatives. The result is a rich, flavorful vegetable stew that’s perfect for a quick and easy dinner.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 1 large onion, chopped
– 3 cloves of garlic, minced
– 1 cup of cherry tomatoes, halved
– 1/4 cup of olive oil
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish (optional)
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss eggplant slices with 2 tablespoons of olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes, or until tender.
3. In a large skillet, cook onion and garlic in remaining 2 tablespoons of olive oil over medium heat until softened, about 5 minutes.
4. Add cherry tomatoes to the skillet and cook for an additional 5 minutes, stirring occasionally.
5. Combine roasted eggplant with the tomato mixture and season with salt and pepper to taste.
6. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 35-40 minutes
Stuffed Eggplant with Ground Beef and Cheese
A flavorful twist on the classic stuffed bell pepper, this recipe fills eggplant halves with a savory mixture of ground beef, cheese, and spices.
Ingredients:
– 2 large eggplants, cut in half lengthwise
– 1 lb ground beef
– 1 onion, finely chopped
– 1 cup shredded cheddar cheese
– 1/2 cup breadcrumbs
– 1 tsp dried oregano
– 1 tsp garlic powder
– Salt and pepper to taste
– 2 tbsp olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, cook the ground beef over medium-high heat until browned, breaking it up into small pieces as it cooks.
3. Add the chopped onion, oregano, garlic powder, salt, and pepper to the skillet. Cook until the onion is translucent.
4. Stuff each eggplant half with the ground beef mixture, dividing it evenly between the two.
5. Top each eggplant half with shredded cheese and sprinkle with breadcrumbs.
6. Drizzle the tops with olive oil and place the stuffed eggplants on a baking sheet lined with parchment paper.
7. Bake for 30-35 minutes or until the eggplant is tender and the filling is heated through.
Eggplant and Halloumi Skewers
Eggplant and Halloumi Skewers: A flavorful and colorful vegetarian recipe that combines the sweetness of eggplant with the salty tanginess of halloumi cheese.
Ingredients:
– 2 large eggplants, cut into 1-inch cubes
– 8 oz halloumi cheese, cut into 1/2-inch cubes
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley or oregano leaves for garnish (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Thread eggplant and halloumi cubes onto skewers, leaving a small space between each piece.
3. In a small bowl, whisk together olive oil, garlic, and lemon juice.
4. Brush the mixture evenly over the eggplant and cheese on the skewers.
5. Season with salt and pepper to taste.
6. Grill for 8-10 minutes, turning occasionally, until the eggplant is tender and the halloumi is golden brown.
7. Garnish with fresh parsley or oregano leaves, if desired.
Cooking Time: 15-20 minutes
Creamy Eggplant and Spinach Bake
This rich and flavorful bake combines tender eggplant, wilted spinach, and a creamy sauce, perfect for a comforting dinner or brunch.
Ingredients:
– 2 medium eggplants, sliced into 1/4-inch thick rounds
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced
– 1 cup grated cheddar cheese
– 1/2 cup heavy cream
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, sauté eggplant slices in a little oil until golden brown.
3. In the same skillet, add garlic and cook for 1 minute.
4. Add spinach leaves and cook until wilted.
5. In a separate bowl, combine heavy cream and cheddar cheese. Stir until smooth.
6. In a 9×13-inch baking dish, arrange cooked eggplant slices in a single layer.
7. Pour the creamy sauce over the eggplant.
8. Bake for 25-30 minutes or until the casserole is hot and bubbly.
Cooking Time: 25-30 minutes
Keto Eggplant Caponata
Discover the rich flavors of Sicilian cuisine with this keto-friendly twist on the classic eggplant caponata.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 small onion, finely chopped
– 1 cup chopped fresh tomatoes (or 1 can of crushed tomatoes)
– 1/4 cup capers, rinsed and drained
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, toss eggplant slices with 2 tablespoons of olive oil, salt, and pepper.
3. Spread the eggplant on a baking sheet lined with parchment paper and roast for 20-25 minutes or until tender.
4. In a large skillet, heat remaining 2 tablespoons of olive oil over medium-low heat.
5. Add garlic, onion, tomatoes, capers, lemon juice, salt, and pepper to the skillet. Cook for 10-12 minutes or until the mixture thickens slightly.
6. Once the eggplant is cooked, add it to the skillet with the tomato mixture and stir to combine.
7. Serve warm or at room temperature garnished with chopped parsley if desired.
Cooking Time: 35-40 minutes
Eggplant Chips with Spicy Aioli
Transform eggplants into crispy chips and pair them with a creamy spicy aioli for a delicious snack or appetizer. This recipe is perfect for those looking to add some excitement to their veggie game!
Ingredients:
– 2 medium-sized eggplants
– 1/4 cup olive oil
– Salt, to taste
– Spicy Aioli:
+ 1/2 cup mayonnaise
+ 1 tablespoon sriracha sauce
+ 1 tablespoon lemon juice
+ Garlic powder, to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice the eggplants into thin rounds.
3. In a bowl, toss the eggplant slices with olive oil and salt until evenly coated.
4. Line a baking sheet with parchment paper and arrange the eggplant slices in a single layer.
5. Bake for 20-25 minutes or until crispy and golden brown.
6. Meanwhile, mix together the aioli ingredients in a small bowl.
7. Serve the eggplant chips with the spicy aioli for dipping.
Cooking Time: 20-25 minutes
Balsamic Glazed Eggplant Steaks
A flavorful twist on traditional eggplant, these steaks are perfect for a quick and easy dinner or as an impressive addition to your next dinner party.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 1/4 cup balsamic glaze (homemade or store-bought)
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, whisk together balsamic glaze, olive oil, garlic, salt, and pepper.
3. Brush both sides of the eggplant slices with the balsamic mixture.
4. Place the eggplant slices on a baking sheet lined with parchment paper.
5. Bake for 20-25 minutes or until tender and caramelized, flipping halfway through.
6. Garnish with chopped basil leaves, if desired.
Cooking Time: 20-25 minutes
Eggplant and Sausage Stuffed Peppers
Add a flavorful twist to traditional stuffed peppers with the combination of roasted eggplant, sweet sausage, and melted cheese. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 medium eggplant, sliced into 1/2-inch thick rounds
– 1 lb sweet Italian sausage, casings removed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 cup shredded mozzarella cheese
– 1/4 cup breadcrumbs
– Salt and pepper, to taste
– Olive oil, for cooking
Instructions:
1. Preheat oven to 375°F (190°C).
2. Roast the eggplant slices in a single layer on a baking sheet with olive oil and salt until tender, about 20 minutes.
3. Cook the sausage in a large skillet over medium-high heat, breaking apart with a spoon, until browned, about 5-7 minutes.
4. Stuff each pepper with cooked sausage, roasted eggplant, chopped onion, and minced garlic.
5. Top each pepper with shredded mozzarella cheese and breadcrumbs.
6. Bake for an additional 20-25 minutes or until the peppers are tender and the filling is heated through.
Cooking Time: 45-50 minutes
Keto Eggplant Moussaka
This low-carb take on the Greek favorite replaces traditional pasta sheets with tender eggplant slices, wrapped in a rich and creamy keto-friendly bechamel sauce. Perfect for a satisfying and flavorful meal.
Ingredients:
– 2 large eggplants
– 1 onion, finely chopped
– 2 cloves of garlic, minced
– 1 pound ground beef or pork, cooked and drained
– 1 cup grated Parmesan cheese
– 1/4 cup almond flour
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup unsalted butter, melted
– 2 cups keto bechamel sauce (see below)
Keto Bechamel Sauce:
– 1/2 cup heavy cream
– 1/4 cup grated Parmesan cheese
– 1 tablespoon unsalted butter
Instructions:
1. Preheat oven to 375°F (190°C).
2. Slice eggplants into 1/4-inch thick rounds.
3. Cook eggplant slices in batches until tender, about 5 minutes per side.
4. Assemble the moussaka by layering cooked eggplant, meat mixture, and bechamel sauce in a 9×13 inch baking dish.
5. Top with grated Parmesan cheese and bake for 30-40 minutes or until golden brown.
Cooking Time: 45-50 minutes
Eggplant and Pesto Stuffed Chicken
This recipe combines the richness of eggplant and pesto with the tenderness of chicken, resulting in a deliciously unique dish that’s perfect for any occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 medium eggplant, sliced into 1/2-inch thick rounds
– 1/4 cup pesto
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a pan, heat the olive oil over medium-high heat. Add the eggplant slices and cook until tender, about 3-4 minutes per side.
3. Stuff each chicken breast with cooked eggplant and pesto, dividing it evenly among the four breasts.
4. Season with salt and pepper to taste.
5. Place the stuffed chicken breasts on a baking sheet lined with parchment paper and bake for 25-30 minutes or until cooked through.
6. Garnish with chopped parsley, if desired.
Cooking Time: 25-30 minutes
Smoky Eggplant Dip with Keto Crackers
Elevate your snack game with this creamy, smoky eggplant dip paired with crunchy keto crackers. Perfect for a low-carb gathering or a quick indulgence.
Ingredients:
– 2 medium eggplants
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1 tablespoon smoked paprika
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 8 ounces cream cheese, softened
– 1/4 cup mayonnaise
– 1/4 cup chopped fresh parsley
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the eggplants in half lengthwise and place them on a baking sheet lined with parchment paper.
3. Drizzle with olive oil, sprinkle with garlic, smoked paprika, salt, and pepper.
4. Roast for 30-40 minutes or until the eggplant is tender and caramelized.
5. Scoop the roasted eggplant into a blender or food processor with cream cheese, mayonnaise, and parsley.
6. Blend until smooth and creamy.
Cooking Time: 30-40 minutes
Yield: 1 cup dip
Summary
Get ready to fall in love with eggplant all over again! This collection of 20 deliciously low-carb keto recipes showcases the versatility of this popular vegetable. From crispy eggplant fries and pizza bites to flavorful salads and savory casseroles, there’s something for every taste bud. Whether you’re a seasoned keto enthusiast or just looking for healthy meal inspiration, these mouthwatering recipes are sure to please. Say goodbye to boring veggie dishes and hello to the rich flavors of eggplant in its many forms!