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HomeSugar FreeIs Eggplant Keto-Pleasant? - Low Carb Yum

Is Eggplant Keto-Pleasant? – Low Carb Yum

Eggplant is fashionable worldwide and utilized in nearly each delicacies doable. However is eggplant keto-approved? Uncover eggplant dietary data, related well being advantages, and low-carb recipes.

is eggplant keto friendly

An antioxidant powerhouse, eggplants are a superb vegetable to incorporate in your cooking. Tender and creamy when cooked, eggplant transforms based mostly in your dish.

From curries to pasta, and ratatouille to baba ganoush – this chewy vegetable is a standard addition to dishes from world wide.

However the query stays: are you able to get pleasure from eggplant on a keto weight loss plan?

On this submit, we’re exploring eggplant’s macro and micronutrients to find out whether or not it is appropriate for a low-carb life-style. We have even included low-carb eggplant recipes so that you can give a strive.

Word: Try the greatest keto greens for extra low-carb veggie concepts. And for much more meals teams, the keto meals record is ideal for anybody beginning the keto weight loss plan.

Is eggplant keto?

You guess it’s!

Eggplant is low in web carbs, excessive in fiber, and completely appropriate for a keto weight loss plan. 100g of uncooked eggplant comprises simply 3g web carbs. And for a similar quantity of cooked eggplant, this rises to six.5g web carbs.

Both method, it’s best to be capable of simply match these macros into your day by day carb allotment.

Attempt together with it in your weekly meal prep in dishes like stir-fries, casseroles, pasta dishes, and extra.

Eggplant vitamin information

Eggplant’s macro and micronutrients make this vegetable keto-approved.

Diet data for 100g boiled eggplant contains:

  • Whole carbs: 9g
  • Web carbs: 6.5g
  • Fats: 0.2g
  • Protein: 1.3g
  • Fiber: 0.8g

Word: Macros for uncooked eggplant are much more preferable for a keto weight loss plan as a consequence of decrease complete carbs and better fiber content material. Most will not eat uncooked eggplant as a result of it is barely bitter, however it’s doable, particularly should you salt it beforehand.

Together with eggplant in your weight loss plan additionally comes with a number of reported well being advantages. These well being benefits embody:

  • Nutritiously wealthy in fiber, nutritional vitamins, and minerals
  • Excessive ranges of antioxidants scale back the danger of coronary heart illness
  • Fiber content material might help decrease blood sugar and promote blood sugar management
  • Can help in weight reduction

Keto eggplant recipes

Prepared to present this nightshade veggie a strive? Try these low-carb keto recipes; all of them name eggplant their star!

1. Keto eggplant lasagna casserole

This eggplant lasagna casserole layers eggplant slices with mozzarella cheese, cottage cheese, and sausage for a keto delight!

baked keto lasagna in baking pan.

2. Keto eggplant parmesan casserole

My eggplant parmesan casserole places a low-carb spin on the basic eggplant parm – made with ricotta cheese, marinara sauce, and pork rinds for the right crispy topping.

serving the eggplant casserole with a cup of hot tea

3. Ensaladang talong (Filipino eggplant salad)

This ensaladang talong makes a scrumptious facet to beef soup or grilled dishes.

two servings of ensaladang talong in white bowls

4. Stuffed eggplant rolls wrapped in bacon

My stuffed eggplant rolls are crammed with seasoned floor meat, wrapped in bacon, and baked to perfection with a coating of melted cheddar cheese.

Serve them up for a crowd-pleasing primary course!

Low carb stuffed eggplant rolls wrapped in bacon

5. Eggplant burger recipe (Filipino type)

My Filipino-style eggplant burger is a intelligent approach to sneak in an additional vegetable; the eggplant provides further taste, dietary content material, and a superb texture.

veggie burger recipe topped with red onions

6. Cranberry eggplant bread pudding

This cranberry eggplant bread pudding makes use of eggplant as a substitute of conventional bread for a low-carb different. You’d by no means know the distinction!

Low carb cranberry eggplant bread pudding

7. Crock pot floor beef eggplant casserole

My floor beef eggplant casserole takes simply 10 minutes to prep – made with diced tomatoes, mozzarella cheese, and Italian seasoning.

Crock-Pot ground beef eggplant casserole cooked

8. Eggplant floor beef skillet

This floor beef and eggplant skillet is fast to make and budget-friendly.

Throw one along with simply eggplant, beef, tomatoes, and seasoning.

ground beef veggie dish in a cast iron skillet

9. Eggplant tomato sauce pepper

This eggplant tomato sauce pepper dish is a wonderful facet on your favourite protein recipes.

Eggplant pepper recipe with tomato sauce

10. Straightforward eggplant pizza rounds

These keto pizza rounds make an superior appetizer; they’re additionally a good way to serve up garden-grown greens!

Merely layer eggplant rounds with sliced tomato and mozzarella cheese. Season to perfection, bake, and luxuriate in!

Gluten free eggplant tomato appetizer rounds

11. Hamburger pie casserole with eggplant

My hamburger pie casserole tastes like pizza and is crammed with a sneaky little bit of eggplant – good for reluctant veggie eaters.

Hamburger pie casserole sliced on a white plate


Listed below are some questions individuals usually ask about consuming eggplant on a keto weight loss plan. In case you do not see your query on this record, please depart it within the feedback.

What number of carbs are in eggplant?

When calculating eggplant carbs, there are completely different counts relying on the way you put together this vegetable.

For uncooked eggplant, there are 6g complete carbs and 3g web carbs per 100g.

For cooked (boiled) eggplant, there are 9g complete carbs and 6.5g web carbs per 100g.

Is eggplant okay for a keto weight loss plan?

Eggplant is a-ok for a keto weight loss plan as a result of it comprises low sufficient carb counts to seamlessly match a serving into your day by day macronutrients of 50g per day.

However bear in mind, simply because meals can match into this allotment does not essentially imply it is optimum for a low-carb weight loss plan. Consuming high-carb meals makes it tough to take care of a balanced meal plan.

What veggies are limitless on keto?

I might argue that there are not any “limitless greens” on a keto weight loss plan.

Although some greens are low in carbohydrates, they will add up if eaten in extra. Bear in mind to rely your macronutrients to make sure that you keep in your optimum vary.

In case you’re a veggie-lover, among the lowest-carb greens (that you could eat a ton of!) embody:
Iceberg lettuce
– Spinach
– Mushrooms

Associated recipes

Now that we have answered “is eggplant keto?”, you might wish to try another keto-approved greens. Begin with these associated recipes:

Comply with us on FACEBOOK, PINTEREST, and INSTAGRAM for much more tasty keto-friendly recipes!



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