Keto Garlic Eggplant gives a creamy and silky taste. It contains low-carb ingredients that change soft eggplant into a salty indulgence. The eggplant takes in the spicy seasonings and oils like herbs, olive oil, and garlic. We have cooked or grilled them completely for a perfect keto diet. This recipe is best for weeknights, gatherings, and a side dish. These Keto Garlic Eggplant are soft, silky, and covered with spicy garlic. We can easily store these eggplants in a freezer for 50-60 days. It’s a simple dish without any extra carbs. This dish is best for a quick prep meal. Serve this dish with a spread of Parmesan.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Cuisine: Mediterranean/American
- No. of Calories: 120 kcal
- Diet: Low Carb, Gluten-Free, Keto, Vegetarian
- Time for prep: 10 minutes
- Course: Side Dish
- Cook time: Half an hour
- Serving: 1 cup
- Cooking mode: Roasting or sautéing
- Total servings: 2–3 servings
- Difficulty level: Easy
- Total time: 30–35 minutes
TOOLS:
- Spatula
- Mixing bowl
- Cutting board
- Fry pan or baking tray
- Knife
- Measuring spoons
- Baking parchment paper
INGREDIENTS:
- 1/2 tsp salt
- 2 tbsp olive oil
- 1/4 tsp of black pepper
- 1 tbsp chopped, fresh parsley
- 3 cloves of minced garlic
- one lb eggplant, cut into cubes
- Grated Parmesan or nutritional yeast for topping
INGREDIENT NOTES AND THEIR KETO SUBSTITUTIONS:
GARLIC:
- Provides spicy taste and richness without additional carbs. Garlic also imparts a classic aroma and serves as a key ingredient in almost all savory dishes.
EGGPLANT:
- Rich in fiber and containing low carbs. Cook or roast smoothly, absorbs flavor without increasing sugar.
PARMESAN:
- Optional gluten-free garnishing that gives thickness and creaminess. Nutritional yeast is a suitable alternative for a non-dairy version.
OLIVE OIL:
- It is a good source of fat that improves flavor and helps in the browning of eggplant. Utilize the avocado oil as a substitute.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Heat the empty oven to 400 degrees Fahrenheit (200°C).
- Put the parchment on the tray.
- Cover the eggplants equally with salt, garlic, olive oil, & black pepper in a vessel.
- Put the eggplants on the tray.
- Roast them for 20–25 minutes & change the sides in between till they get crisp & brown.
- We warm the oil in a frying pan, then add eggplant & garlic.
- Cook them for ½ hour by stirring them till they get soft.
- Add them to the plate and sprinkle Parmesan & parsley on top & serve.
TIPS:
- Include the lemon juice in a small quantity to provide the tangy taste.
- Bake the garlic also to provide a fresh taste if preferred.
- Salt the eggplants softly for ten minutes if required, then dry them with a paper towel.
- Prevent adding lots of eggplant in one pan, or else it will not cook evenly.
SERVING SUGGESTIONS:
SNACK/APPETIZER:
- Garlic aioli or ranch
- Keto marinara
SIDE:
- Baked salmon
- Keto meatballs
- With grilled chicken or steak
MAIN DISH:
- Zucchini noodles or shirataki pasta
- Shredded mozzarella or Parmesan
STORAGE INFORMATION:
FREEZING:
- Store cooked eggplant in a freezer-friendly bag for 50-60 days in the freezer. Refrigerate it for a whole night to defrost and heat it again carefully.
REFRIGERATION:
- Keep it in a closed vessel for three to four days. Heat it again in the pan or oven to regain its texture.
FAQs:
Can I include any other variety of oil to prepare this dish?
- We can include avocado or coconut oil as a substitute to prepare this dish.
Will I make this eggplant dish for meal prep?
- This eggplant dish is good for meal prep & serves with the protein-rich meals when required.
Can we include different varieties of vegetables as well?
- We can include other varieties of vegetables as well, like mushrooms or zucchini. They work great with eggplants.
Will I sprinkle some cheese over the eggplants before baking?
- We surely sprinkle some cheese over them before baking.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS / SERVING:
No. of calories: 120 kcal
Fiber: 3 g
Fats: 9 g
Sodium: 150 mg
Sugar: 3 g
Net carbs: 3 g
Proteins: 2 g
Servings: 1 cup
Total carbs: 6 g