Can I Eat Eggplant On A Keto Diet

What Is The Best Oil For Frying Eggplant

Keto Refried Beans Made From Eggplant

I guess that you can use almost any oil that you want to fry eggplant, but I always find olive oil to be the best for frying and one of the healthiest too. I have always used olive oil and am familiar with how it cooks.

Both extra virgin olive oil and the lighter one in color are really good for frying.

Some other good oils to use are avocado oil and sesame oil. They are both tasty and are good for frying. However, they are more costly than olive oil because they come in small bottles and olive oil comes in a larger bottle for basically the same price.

Good old Crisco oil tastes good for frying but is not quite as healthy as some of these others.

How To Make Keto Fried Eggplant

Now that youve prepared the eggplant, we are ready to get cooking.

The first thing you do is to rinse off your eggplant and dry thoroughly with a paper towel.

Get a large cutting board and a knife.

Using your knife, slice the eggplant into the size and shape that you want to. For this recipe, we will slice it into round slices, but to make eggplant fries you would cut it in the shape of french fries.

Put your pork rinds into the food processor and grind them up in preparation for mixing them with your flour mixture.

The next thing is to beat the eggs in a bowl so that you can get it ready for dipping the eggplant.

Get your flour mixture ready by mixing almond flour, parmesan cheese, pork rinds, and spices together, making sure that everything is blended well together.

Now its time to coat the eggplant.

Dip the slices into the egg

and then into the almond flour/pork rinds mixture.

You can do this step once or some people do this dipping process twice to assure the coating will stick better. Its better to do twice but not necessary if you choose to only coat them once.

Heat the oil to 350-400 degrees and make sure its enough oil to cover the eggplant slices because they will cook faster and that way both sides get cooked at the same time so you wont have to flip them.

When you fry them dont overcrowd the pieces in the pan so that they will cook more evenly and as a result become more crispy.

Enjoy while hot with your favorite sauce or all by itself.

Is Eggplant A Low Carb Vegetable

Ketosis is a metabolic state where the body uses fat as its primary source of energy instead of carbohydrates. Ketone bodies are produced during this process. This is a very good thing because it helps burn fat faster. However, if you eat carbs while in ketosis, they will turn into glucose and enter the bloodstream. Glucose is what fuels our brain and muscles. Eating carbs while in ketosis can actually slow down the burning of fat. So, if you are trying to lose weight, avoid eating carbs while in ketosis.

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How Thin To Slice The Eggplant

We tend to cut our eggplant thin but not ultra-thin because you want your eggplant to hold its shape and also hold your bread crumbs on. After all, the reason behind making Fried Eggplant is that we all love that fried, crunchy coating. If we didnt then we would just eat sauteed eggplant!

You can also cut your eggplant into long strips, like fries and those are yummy too. So any way that you want to cut eggplant is good and whichever way that you want to is ok.

If you have a mandolin slicer try cutting them paper-thin and baking them on a cookie sheet covered in parchment paper that is brushed with olive oil and sprinkled with salt. They will get crispy like chips and will be a good low carb snack instead of potato chips. If you have ever tried to do this with zucchini its very similar.

How Many Carbs Are In An Eggplant

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Eggplant contains roughly 6 grams of carbs per 100g of raw vegetable weight. Of its 6 grams of carbs 3 grams are from fiber. For a strict keto diet, guidelines suggests that net carbs should be around 25-30 grams per day. Net carbs are carbs less fiber. The average eggplant including its skin weighs around 500g, which is about 30 grams of carbs and 15 grams of fiber, making its net carb value 15 grams.

Given, total net carbs of an average eggplant may equate to half of your daily net carbs, it is important to consider how to best fit the eggplant into your diet to ensure it is aligned to your nutritional goals.

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Keto Eggplant Chicken Enchiladas

Ingredients: chicken breast, eggplant, coconut cream, onion, bell pepper, garlic, tomato sauce, coconut oil, chilli, cumin, oregano

Enchiladas are one of those dishes that everyone loves but hardly anyone can tell you what goes in them. And thats the beauty of it – they can be filled with whatever you have around the house. And by using slices of eggplant to replace the corn tortilla, you can easily transform this dish to be a perfect fit for your keto diet.

How To Make Keto


  • 1 cup shredded parmesan cheese
  • 2 slices of buffalo mozzarella cheese
  • salt


  • Slice eggplants with about ½-inch in thickness each.
  • Put salt on both sides of the eggplant. Place them in a strainer for 30 minutes to release all the water and bitterness from the eggplant.
  • Pat dry each eggplant with a paper towel then pan fry them until lightly cooked.
  • Assemble the Eggplant Parmesan.Start with marinara at the bottom layer.Add parmesan cheese on the 2nd layer.Then eggplant on the 3rd layer.Then buffalo cheese on the 4th layer.Then eggplant on the 5th layer.Then marinara on the 6th layer.Then parmesan cheese at the topmost layer.
  • Bake for 15 to 20 mins in 200 °C.
  • Serve and enjoy!
  • You can check the full recipe video here.

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    Baking Keto Eggplant Parmesan No Frying

    If you choose not to fry the eggplant and would rather bake them first then thats totally doable. Follow these instructions instead:

  • Preheat the oven to 375 degrees.
  • Sweat the eggplant slices by salting them and letting them sit for 30 minutes.
  • Pat them dry with paper towels.
  • Dip the slices into the egg wash, then into the flour mixture.
  • Place a wire rack on a baking sheet. Put the slices on top of the wire rack. This way the bottoms of the eggplant will get crispy and not mushy.
  • Bake for about 10 minutes. Broil for 1-2 minutes if you need them to be crispier.
  • Once eggplant slices are done, remove from the oven and assemble the eggplant parmesan.
  • Is Fried Eggplant Keto

    HOW WE EAT KETO | Eggplant Parmigiana

    Fried eggplant is a great way to make your eggplant keto friendly, because you are incorporating it with a large serving of fat. Many fried eggplant recipes suggest using ground pork rinds and eggs to coat your eggplant and upwards of 2 tablespoons of olive oil to fry it. This keeps the composition of your eggplant more protein and fat dense and lower in carb, may it a workable keto meal solution.

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    How To Make The Best Keto Eggplant Fries

    Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a bowl.

    Beat the eggs together in a separate bowl.

    Dip the eggplant into the egg and then into the breading mixture .

    Shake off any excess breading and place on a plate. Once they are all breaded, heat a skillet to medium high heat and add the oil.

    Shallow fry the eggplant in batches for a few minutes on each side or until golden.

    Place on another plate lined with paper towels, as you remove them from the pan.

    Serve with Homemade Marinara Sauce or other Low Carb sauce.

    Dark Chocolate And Cocoa Powder

    Dark chocolate and cocoa are delicious sources of antioxidants.

    In fact, cocoa provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries .

    Dark chocolate contains flavanols, which may help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy (

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    Should I Use Almond Flour Or Coconut Flour

    Both almond flour and coconut flour are gluten-free and grain-free and are used a lot in low carb cooking and baking and both can be used for frying eggplant.

    However, there are a couple of key differences between them:

    • Almond flour and coconut flour each have their own distinct flavors, each living up to their names. Almond flour tastes like almonds and coconut flour tastes like coconut. If you dont like the taste of coconut, then you may not want to use coconut flour or a big portion of it. The more coconut flour you use the more predominant the coconut taste will be.
    • Almond flour is a little more crumbly, nutty, and crunchy, whereas coconut flour is a little softer and has a more mild taste, and absorbs more water than almond flour.
    • If you have an allergy to nuts, then, of course, using almond flour would be out of the question.

    Although almond flour and coconut flour are both good for frying, I prefer using almond flour for eggplant. I feel that coconut flour is too dry by itself for coating the eggplant.

    In some recipes, especially in baking, I like to blend the 2 flours, with the predominant flour being almond and a touch of coconut.

    You are going to have to experiment and see which one you like best for each recipe according to your tasteetc.

    How Many Carbs Are In Fried Eggplant

    22 Best Keto Vegetables... And 7 High

    When I used to make Fried Eggplant with traditional breadcrumbs the net carbs were about 4 net carbs per slice of eggplant, not bad but start multiplying that time multiple slices and you will soon eat over the appropriate amount of carbs per day.

    However, our Low Carb Fried Eggplant is about 1 net carb per slice. That means you can have four times as many slices for the same amount of carbs as regular fried eggplant.

    Slice per slice, it means you will still have plenty of carbs left to eat other things for the day. That is a big difference!

    Fried eggplant is a real favorite of so many people, popular at parties, and makes a great appetizer. Making it without all the carbs will allow you to enjoy this delicious food once again!

    Read Also: On Low Carb Diet And Not Losing Weight

    Easy Keto Stuffed Eggplant

    This Easy Keto Stuffed Eggplant is super tasty, quick to put together, and meatless, so this dish makes a great addition to your Meatless Monday rotation.

    When youre on a keto diet, since you cant use bread or a crust, youre always looking for new ways to package ingredients. Eggplant is one of the best vessels for keto cooking. We use them regularly, as well as peppers and zucchini .

    Eggplants are the perfect vessel for keto meals because their flavor doesnt overpower the ingredients and they hold up well in the oven. However, eggplant does have carbs. One whole large eggplant has about 30 grams of carbs and 6 grams of fiber, so about 24 net carbs per eggplant.

    The serving size of this dish is 1/2 an eggplant, but thats still 12 net grams of carbs. To cut down on the amount of carbs in this dish, we remove the flesh from inside the eggplant, leaving just about 1/4 inch of flesh around the inside. That lowers the total net carbs to 7, making it within an acceptable range for a keto diet.

    If 7 net carbs is still a bit too high for your diet constraints, you can remove another 1.5 grams of carbs by peeling the eggplant first.

    How To Shop For Eggplant

    When you go shopping for your eggplant, pick out the eggplant that is more firm, not soft or squishy. That way the eggplant will stay firmer and as a result, will fry up better and not fall apart either.

    Lets face it, we are trying to get fried eggplant so why would we want to start off with squishy eggplant?

    Also, try to stay away from eggplant that has cuts or indents or bruises on it. Otherwise, you may lose some of it in the cutting process.

    Pick out small eggplants because they will be more tender, the larger ones tend to be tougher on the outside and have more seeds on the inside.

    If by chance you wanted to stuff your eggplant as you do with zucchini, then a larger one will do you good so that you can stuff it with more goodies.

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    What Is Fried Eggplant

    Fried Eggplant is sliced eggplant thats dipped in beaten egg and breadcrumbs and possibly some sort of spices, and cheese mixed in with the bread crumbs.

    Then after its coated, you can either fry it or bake it to use it in a popular recipe such as eggplant parmesan.

    It is simple to make and delicious to eat as an appetizer or a side dish alongside your favorite meat.

    How Many Calories Are In Fried Eggplant


    The eggplant itself is low in calories, only 20 calories per cup. Of course, the calories in Fried Eggplant vary depending on the size of the pieces that you eat.

    When you make Fried Eggplant with traditional flour it can be anywhere from 300-500 calories but when you make Keto Fried Eggplant it is a lot fewer calories, somewhere around 150-200 calories.

    The carb content will be much lower because of the almond flour, cheese, and pork rinds.

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    Different Variations Of Low Carb Eggplant Parm

    So this recipe has been made into a keto version, without even knowing by the taste that its keto. Its that good, tastes just like a classic eggplant parmesan!

    If you are looking to change it up a bit here are a couple of ideas:

    • Add more seasoning add some garlic, onion powder, chile pepper flakes, or paprika to the flour coating.
    • Pork rinds If you are NOT a vegetarian but do not want to use almond flour, then replace the almond flour with crushed pork rinds.
    • Coconut flour If you have a nut allergy, and if you are a vegetarian then coat the eggplant in coconut flour instead.

    What Sauces Go With Fried Eggplant

    When you are ready to serve your Keto Fried Eggplant there are a number of good sauces that you can dip it in if you so choosehere are just a few.

    • Good old fashioned either in a jar or homemade is always my favorite and many others. I like to make my own sauce and keep some in the freezer and pull it out when I need it.
    • Make up some avocado/cilantro sauce with sour cream, avocado, garlic, and cilantro.
    • I always like to use garlic and olive oil for dipping. Its simple but elegant.
    • If you are like me and like spicy things, you can put black pepper or red pepper in it and a little salt. If you too like things even spider you could add some cayenne pepper to your flour mixture.
    • You could make yourself a garlic sauce with mayo, garlic, cayenne, and salt.

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    Is Eggplant Parmesan Keto

    Regular eggplant parmesan is not keto friendly, because the breading usually isnt.

    Fortunately, since this is healthy eggplant parmesan without breadcrumbs, its keto friendly! Each serving has 12.3 grams net carbs.

    While thats a bit on the high side for some keto meals if you are strictly under 20 or 25 grams net carbs per day, you can definitely still fit it into most macro requirements. Its filling enough to be an entire meal, and getting most of your carbs from veggies is always a good idea.

    Is Eggplant Ok On Keto Diet

    Keto Vegetables List: 19 Low Carb Vegetables that you can safely eat on ...


    . Thereof, is eggplant a low carb vegetable?

    Eggplant is a non-starchy vegetable, which is low in carbohydrates. For instance, an entire 1 pound eggplant has only 88 calories, 0.7 grams of fat and 21.1 grams of carbohydrate , 12.5 grams of fiber, and 3.7 grams of protein.

    Also, what can you not eat on a keto diet? What to Avoid

    • Beans, peas, lentils, and peanuts.
    • Grains, such as rice, pasta, and oatmeal.
    • Low-fat dairy products.
    • Sugary beverages, including juice and soda.
    • Traditional snack foods, such as potato chips, pretzels, and crackers.

    Also know, what vegetables can you eat on keto diet?

    Here are some of our favorite keto approved vegetables:

    • Asparagus.
    • Green Beans.

    Is ranch dressing OK on keto?

    This keto ranch dressing also works well as a low carb dip for veggies. Fresh ones are always good, but it’s also delicious with fried zucchini and squash. In the meantime, you can’t go wrong with this low carb keto ranch dressing in a big ole’ salad.

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    How Do You Cook Eggplant

    There is a myth that raw eggplant is poisonous. This isnt true, however, the leaves and flowers of the plant can be toxic. And like I mentioned above, plants in the nightshade family, all contain alkaloids. One alkaloid present in eggplant is called solanine and it can be poisonous when consumed in extremely large quantities.

    So yes, eggplant is okay to consume raw, but at the end of the day it tastes much better cooked plus there are so many ways to cook it! You can eat the skin and the small seeds, just make sure you cut off the green stem on the top. You can cut it into strips or into rounds . Bake it, roast it, grill it, pan-fry it so many options. As for peeling eggplant, you certainly dont have to peel them its really your choice. The skin is completely edible, but sometimes with larger eggplants, the skin can be a little tough and you may want to consider peeling.

    For this low carb eggplant pizza recipe I didnt find the skin to be too tough, but if youre using a large eggplant and dont want to deal with biting through the tough skin, go ahead and peel your eggplant before using it in this recipe.

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