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How Many Carbs In An Eggplant

Healthy Keto Eggplant Parmesan Recipe

Low-Carb Vegetarian Greek Lasagna: Eggplant with Spinach & Feta. To Die For!

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Is eggplant parmesan keto friendly? Yes, eggplant is keto, and with the right ingredients, this keto eggplant parmesan recipe is, too! Instead of high-carb wheat breading, were using almond flour, coconut flour, and pork rinds.

Keto and low carb eggplant parmesan is a delicious way to enjoy eggplant while its in season and abundant in gardens. It totally screams summer, but let me be real, Ill make this anytime I can find a good eggplant at the grocery store.

Youre going to love this veggie-packed, healthy eggplant parmesan. Roasted eggplant is the star of the meal! Its one of the best keto vegetables to enjoy in the summer and early fall months, and is perfect for making keto friendly vegetarian meals like this one.

Is Thai Eggplant Keto Friendly

Thai eggplant is keto-friendly. Thai eggplant is a rarer type of eggplant to find, however, it has a like for like nutritional composition to the eggplant variety you would commonly find in your grocery store. Thai eggplant has 6 grams of carbs per 100g of raw vegetable weight and roughly 3 grams of fiber, just like regular eggplant. It has a different flavor to it though and may not always work as a common eggplant substitute.

How To Make Eggplant Avocado Bruschetta

Eggplant is an excellent source of vitamin C, which can help protect the body against the harmful effects of free radicals. Its also a good source of fiber, which can help the digestive system. Eggplants are also high in potassium, which is essential for helping the body maintain normal nerve and muscle function. One of the more delicious ways to eat eggplant is to chop it and put it in an avocado. This combination is called eggplant avocado bruschetta. First, prepare the avocado. Remove the pit and mash the avocado. Use a spoon to remove as much of the avocado flesh as you can. Add the avocado to the eggplant and mix until combined. You can also add seasonings such as garlic, salt, and pepper to taste. You can also serve the eggplant avocado bruschetta over pasta or rice.

Read Also: Low Carb Low Calorie Diet

Calories In Eggplant Parmesan No Noodles Or Sauce Calorie Fat Carb Fiber And Protein Info

Nutritional Values Servings Per Recipe: 6 Servings per recipe a serving of 1 poundAmount Per Serving

Zinc 9.5 %

In this table, the percent daily values are calculated on the basis of a 2,000 calorie diet. Depending on your calorie requirements, your daily values may be greater or fewer than the recommended amounts.

How Many Calories In Eggplant Salad

Fragrant Baked Eggplant with Cheese

Are all of these eggplant dishes high in calories? You may be asking, the answer to this question is known as eggplant salad. This food, which helps to remove toxic substances from the body with its antioxidant content, keeps you full for a long time due to its high fiber content.

Eggplant salad, which is also rich in folic acid and potassium, gives strength while putting the body in shape. Eggplant salad, which has many different varieties in itself, has calorie amounts that vary according to the oil used during its preparation. It is a unique main meal for people who are on a diet or have weight problems.

  • 1 Portion of Eggplant Salad : 78 kcal
  • 1 Portion of Eggplant Salad with Yogurt : 65 kcal
  • 1 Bowl of Eggplant Salad with Tomatoes : 124 kcal
  • 1 Bowl of Eggplant Salad with Soda : 82 kcal
  • 1 Portion of Eggplant Salad with Sauce : 179 kcal

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Precautions And Side Effects Of Eating Too Many Eggplants

There are no reports of adverse effects of consuming eggplants in reasonable food amounts. However, one of the precautions with eating a lot of eggplant is its oxalate content. When this substance becomes too concentrated in the body, it can crystallize and increase the risk of kidney stones and joint inflammation in some people.

If you are concerned about the oxalate content, then boiling eggplants can reduce oxalate levels by up to 87%.

According to allergy researchers, some people show allergic reactions when eating eggplant.

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Is Eggplant Heavy On The Stomach

No, eggplant is not heavy on the stomach. It is fairly low in calories and is considered a light vegetable. Eggplant is also high in fiber which can help you feel fuller for longer, it is also rich in antioxidants and other vitamins and minerals, making it a healthy and satisfying choice.

When eaten in moderation, eggplant can be quite beneficial for digestion and overall health.

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Are Eggplant Chips Keto

Eggplant chips are fun way to not only make use of eggplant, but enjoy lower carb twist on chips or wedges, while following a keto diet. Eggplant chips are typically are cut up to look like chips, coated with eggs and almond flour or pork rinds and then deep fried in oil, making them a big source of fat. Eggplant is much lower in carbs than potatoes, containing 6 grams of carbs per 100 grams raw vegetable weight compared to potatoes which have 17 grams of carbs per 100 grams of raw vegetable weight. So if you are going to have chip on keto, make them eggplant.

Can You Eat Eggplant On Keto

Eggplant Lasagna | Low-Carb, Gluten-Free, & Vegetarian!

Almost anyone can manage to fit in some eggplant into their ketogenic diet.

Eggplants are a low-carbohydrate nutrient-dense vegetable, meaning they contain a good amount of vitamins and minerals with few calories.

You see, your carbohydrates for the day can be seen almost like a budget you get to spend daily. What you choose to spend your budget on is entirely up to you.

While there may be better choices than others to fill your carbs with, only you can decide whether fitting in certain foods are worth it to you or not.

Is eggplant parmesan keto friendly? Most traditional eggplant parmesans are not keto friendly, but I give you a keto friendly recipe for one down below.

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How Many Carbs In Eggplant

Since amount of carbs in a recipe is important when living a low carb lifestyle, I will not only share the Total carbs in eggplant but will also share the net carbs in Eggplant to help you put it all in perspective.

100g of Eggplant has about 6g of carbs. It is important to note the amount of carbs per cup of eggplant when cooked differs from the amount when its uncooked. Its actually higher when cooked and heres why.

Eggplant shrinks when cooked, therefore more fits into a cup than when its raw. Therefore the amount of carbs in a cup will increase since cup now contains more. In this case 100g of Eggplant has a total carbohydrate of 9g

What Makes Eggplant A Popular Choice For Low Carb Diets

Many people following the keto diet love making use of eggplant to make a variety of tasty low carb dishes. Here are just a few of the reasons its such a popular choice amongst low carb dieters.

  • Eggplant is low in both calories and carbs .
  • Eggplant is an excellent source of dietary fiber, which promotes satiety,
  • Eggplant is an excellent source of essential vitamins and minerals.
  • Eggplant is high in disease-fighting antioxidants and other anti-inflammatory compounds.
  • Eggplant can be used to make a wide variety of tasty low carb recipes .

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What Goes With Eggplant Parmesan

Eggplant parmesan is quite filling, so you really dont need anything else to go with it. Its a great one-dish meal!

That being said, if you are still wondering, what should I serve with eggplant parmesan?, here are some ideas:

Creamy Chicken And Eggplant Casserole


Casseroles are a fantastic option when youre looking for a lot of flavor in a little time. You can add whatever you want to a casserole the cheese usually takes care of the rest. This creamy chicken and eggplant casserole makes a great option for dinners, potlucks you name it. And dont be fooled by the name, this creamy casserole is dairy-free as well.

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Could Help With Weight Loss

Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen.

Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake .

Each cup of raw eggplant contains 3 grams of fiber and just 20 calories .

Additionally, eggplants are often used as a high-fiber, low-calorie replacement for higher-calorie ingredients in recipes.


Eggplant is high in fiber but low in calories, both of which can help promote weight loss. It can also be used in place of higher-calorie ingredients.

Tips To Make The Best Eggplant Parm

  • Slice your eggplant into equal sized thickness, to ensure they all cook evenly.
  • Do not crowd the pan when frying the eggplant. This will take longer to cook and will cause some parts being undercooked and firm.
  • Fry the eggplant rounds in an oil with a high smoke point, like peanut, safflower, or vegetable.
  • Always freshly grate your cheeses, as it melts and tastes better.

Also Check: Easy 1200 Calorie Meal Plan

How Many Calories In Meat Eggplant Meal

Meaty eggplant, another nutritious eggplant dish, keeps you full due to its high fiber content. But what about Eggplant with meat, which contains not very low values in terms of fat and cholesterol, takes its place in the category of foods that should be consumed occasionally by those who have weight problems.

This dish, which has a very rich content of vitamins A and C, strengthens immunity and provides protection against diseases. In addition, meaty eggplant, which has a high protein, strengthens muscle tissues and contributes to feeling fit. Eggplant with meat, which adds flavor to its flavor with garnishes such as tomatoes and onions, does not pose any problem as a result of occasional consumption. The known meaty eggplant calorie calculation is as follows:

  • 1 Portion Meat and Eggplant Meal : 137 kcal
  • 1 Tablespoon of Meaty Eggplant Meal : 13 kcal

Why Is Eggplant Bad For You

Keto Eggplant Parmesan

Eggplants are part of the nightshade family. Nightshades contain alkaloids, including solanine, which can be toxic. Solanine protects these plants while they are still developing. Eating the leaves or tubers of these plants can lead to symptoms such as burning in the throat, nausea and vomiting, and heart arrhythmias.

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Nutrition And Calories In Eggplant Parmesan

Please note, if you choose to make my low-calorie homemade marinara sauce recipe, the sugar will be significantly lower than what is shown in this nutrition label.

When creating this nutrition label, I assumed most of you would be purchasing store-bought marinara sauce. Store-bought marinara sauce has quite a lot of sugar in it, and thus this recipe it may appear to be high in sugar.

If you are looking to reduce sugar, click on the homemade marinara sauce recipe in the next section.


  • Grease a large oven-safe casserole dish with 1 tablespoon of avocado oil.
  • Slice the unpeeled eggplant into 1/2-inch rounds. Season the eggplant slices with salt, pepper, garlic powder, chili flakes and paprika.
  • In a small bowl, beat the egg. In another bowl, add the almond meal.
  • Dip each eggplant slice in the egg, then dredge in the almond meal to coat. Arrange the coated eggplant slices on the prepared baking sheet. Drizzle with the other tablespoon of avocado oil.
  • Bake for about 20 minutes on each side until the eggplant rounds are tender at 400 degrees Fahrenheit.
  • Remove from the oven and place eggplant rounds into greased casserole dish. Top with marinara sauce, mozzarella and Parmesan.
  • Place the casserole dish in the oven for about 5-10 minutes until the cheese has fully melted and become brown and bubbly. Sprinkle with parsley and serve.
  • This recipe makes 6 Servings. Each serving contains 290 calories and 6grams of net carbs.

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    Are There Any Risks

    Eggplant and other nightshade vegetables have the chemical solanine, which some people claim adds to inflammation and makes diseases like arthritis worse. There’s no solid evidence that the small amount of solanine in eggplant worsens arthritis symptoms. But if you notice that your joint pain flares up after you eat eggplant, avoid it.

    Rarely, people are allergic to eggplant. Symptoms of an allergic reaction include a rash, swelling of the face, itching, hives, and a hoarse voice.

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    Why Is Eggplant Parmesan So High In Calories

    What is this? While eggplant can be great for your health and a tasty way to add more veggies to your diet, eggplant parmesan is traditionally loaded with oil. The beautiful eggplant tends to soak up oil like a sponge while its frying, which can lead to a very high fat and calorie content in the finished dish.

    How Do You Make A Keto Eggplant Parmesan

    Is Eggplant Keto? Carbs In Eggplant + Recipes

    Start by preparing the eggplant. Place your eggplant rounds on a large plate or baking sheet. Sprinkle with salt and let it sit for an hour, to draw out the moisture. After an hour, use a paper towel to mop up the liquid.

    Next, add the keto bread crumbs and Italian seasoning to one bowl and the egg and milk to another bowl. Mix both of them together and begin breading the eggplant rounds. Dip the eggplants in the egg wash, followed by the bread crumb mix, ensuring both sides are evenly coated. Repeat the process until all the eggplant is breaded.

    Now, add oil to a non-stick pan. Cook the eggplant in batches for 6-7 minutes, flipping halfway through.

    Now, put everything together. Add some marinara sauce to the base of a baking dish. Add a single layer of fried eggplant. To each eggplant, add a spoonful of marinara sauce, then a sprinkle of parmesan cheese. Repeat this process until all the eggplant is all layered. Sprinkle the remaining cheese all over the top.

    Finally, bake the eggplant parmesan for 20-25 minutes, until the cheese is melted and bubbling. Remove from the oven and let it sit for 5 minutes before serving.

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    Is Eggplant Safe To Eat During Pregnancy

    Eggplant is safe to eat during pregnancy but in moderate amounts. The vegetable contains fiber, folate, and potassium that benefit fetal development.

    However, pregnant women should avoid consuming eggplant frequently as it is a heat-producing food, meaning it causes your body temperature to increase, which may trigger allergies. So if youre pregnant, feel free to have a little eggplant, just be careful to not overeat this vegetable.

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    Is Eggplant Skin Edible

    The skin of the eggplant is completely edible. The skin of purpleeggplants contains its most valuable nutrient, a powerful antioxidant callednasunin. Nasunin is a type of flavonoidcalled anthocyanins found in red, blue and purple fruits and veggies.

    Whether or not you eat the eggplant skin is your preference. However, with larger, mature eggplants, thetexture can be a bit tough. Choose aneggplant that is smaller to ensure that it is new and tender. The nutrient-rich skin is great when braisingeggplant. If you prefer them peeled, you can do so before slicing or dicing theflesh.

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    How To Make Eggplant Bruschetta

    No matter how many times youve had bruschetta, theres always something new you can try. Eggplant is a perfect match for the classic Italian appetizer. Just look for soft, oval eggplants with smooth skin. Dont be afraid to go up or down on the spice scale just make sure the eggplant is sweet, not bitter. Youll find eggplant is great on its own or as an accompaniment to many dishes. Try eggplant bruschetta topped with mozzarella cheese, fresh basil and olive oil for a classic Italian appetizer.

    How Cooking Affects Nutrients In Eggplant

    Eggplant nutrition facts | Eggplant Health Benefits

    Eggplant is one of the few vegetables that tastes better when it is cooked rather than eaten raw. But does cooking affect the nutritional value of eggplant?

    Studies have shown that some cooking methods can enhance the nutritional value of eggplant. For example, grilling eggplant increases the number of antioxidants such as nasunin. However, grilling or baking could lower the level of essential vitamins such as vitamin C, A, and beta-carotene.

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    Is Eggplant Healthier Cooked Or Raw

    The answer to this question depends on your dietary needs and what health benefits you are looking to gain from eating the eggplant. Generally speaking, both cooked and raw eggplant provide beneficial vitamins and minerals.

    Cooked eggplant is a great source of dietary fiber, potassium, manganese, and vitamin B6. It is relatively low in calories and can help keep you full for longer. Cooking processes like roasting, baking, or grilling can also help increase the eggplants nutrient content, since some vitamins and minerals become more easily absorbed by the body when heated.

    Plus, the added flavor of spices or sauces during cooking can make eggplant a delicious addition to any meal.

    Raw eggplant is an excellent source of antioxidants and phytochemicals, although it is slightly lower in fiber and other nutrients than when cooked. It can be enjoyed on salads or blended in smoothies.

    The unique texture of raw eggplant can also be an enjoyable addition to a variety of dishes.

    Overall, both cooked and raw eggplant can add nutritional value to your diet, so its really a matter of what flavor and texture you prefer.

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