Is eggplant okay for keto diet?

Yes, you can you have eggplant on a keto diet! A quarter of a large eggplant is about 1 serving and has only 4 grams of net carbs. Eggplant is also low on the glycemic index, so it won't spike your blood sugar.

Is eggplant a low carb vegetable?

Eggplant is a non-starchy vegetable. That makes it naturally low in carbs. Use eggplant slices instead of lasagna noodles for a low-carb swap. 1 large eggplant (approximately 1-1/4 lb) has only 16 grams net carbs, the rest is fiber, protein, and vitamins. Leave the skin on for the phyto-nutrients.

Quickly boiling sliced eggplant noodles in salted water for a few minutes removes much of the bitterness and softens the eggplant.

Keto eggplant lasagna (vegetarian) • We Count Carbs

Description

This recipe swaps high-carb lasagna noodles with a healthy portion of eggplant slices. If this recipe were to use a box of lasagna noodles instead of eggplant, the carb count would mount to 28g of net carbs per serving.This is a difference of 20g of net carbs! Eat this low-carb, keto-friendly version instead and you won’t need a nap afterwards!

Ingredients

Scale

3 large eggplants (approximately 1-1 1/4 lbs each)

1 tablespoon salt plus 1 tablespoon vinegar (for boiling water, not seasoning)

2 cups (about 15 ounces) whole milk ricotta cheese

3 eggs

1/8 teaspoon salt

1/8 teaspoon black pepper

1/2 teaspoon nutmeg

1/2 teaspoon cinnamon

2 pounds (32 ounces) fresh mozzarella cheese

1/4 cup of grated Parmesan cheese

1/2 cup olive oil

2 cups of crushed canned tomato

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Instructions

Set a pot of water to boil. Add 1 tablespoon of salt and 1 tablespoon of vinegar. Meanwhile slice the eggplants lengthwise about 1/2 inch thick. Boil for 3 minutes then drain and let cool. This removes some of the bitterness and softens the eggplant.

Combine ricotta cheese with nutmeg, cinnamon, 1/8 teaspoon salt & 1/8 teaspoon black pepper and eggs. Mix throughly.

Combine olive oil and crushed tomato.

Slice the mozzarella into 1/4 inch slices.

Preheat oven to 350°F.

Spread a layer of tomato sauce on the bottom of a large casserole dish. Place a layer of eggplant over it. Spread a layer of ricotta mix over the eggplant. Top with a layer of mozzarella. Repeat layering process with tomato sauce, eggplant, ricotta mix and mozzarella. Finish with a final layer of tomato sauce. Sprinkle parmesan over the top. Bake at 350° F for 1 hour.

Notes

Just before serving, put the eggplant casserole under a broiler for 1-3 minutes until the cheese is bubbly and lightly browned. Keep an eye on it! Check the casserole every minute to avoid burning the cheese.

Prep Time: 30 minutes
Cook Time: 1 hour
Category: Dinner
Method: Bake
Cuisine: Italian

Keywords: Keto, Meatless, Vegetarian, Gluten-Free, Low-Carb, Diabetes, Carbs, count, carbohydrates, Main, Vegetables, no pasta, Monday, WOE, LCHF, diet