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In the ketogenic diet, vegetables and greens are often great friends in the kitchen to vary the menus and respect the basic rules of the foreseen dietary planner.

But among all the possible choices, can you tell which is the perfect food to consume in order not to get out of ketosis and make dishes rich in flavour?

If you thought of aubergines, you guessed right: the ketogenic diet aubergine combination is absolutely ideal for those who want to lose weight without leaving behind the flavors and treats on the table.

And not to mention that it is one of the healthiest foods for humans! However, be careful with the cooking methods so as not to lose its incredible nutritional qualities.

And so today the protagonist is the aubergine: we want to discover its origins, its benefits and its uses in the kitchen for those who follow a ketogenic diet.

Are you ready to discover unique and strictly keto recipes? So let's immediately start talking about aubergines at 360 degrees.

Aubergines, perfect not only in the kitchen

With very ancient origins, aubergines have conquered populations in the past both for its intense taste and for its various uses in the kitchen, but also for its natural properties which made it a medicinal element to be used when necessary, especially in Asian countries .

But she's loved pretty much everywhere since forever! Did you know, for example, that in India they call it the queen of vegetables?

ketogenic diet eggplant

Its popularity has grown over the centuries together with the knowledge of its remarkable properties, which have elevated its importance not only as a healthy food to use in the kitchen.

Nutritional, anticancer, antioxidant, antiviral and antibacterial properties: this is just a taste of what it means to consume aubergines in quantity in your homes.

But it is also excellent in diets, especially in the ketogenic regime. So let's go and discover all its properties, before putting on an apron and using it to prepare tasty keto-friendly recipes.

The health benefits of eggplants

If in the past there was the belief that the aubergine was capable of healing many ailments often considered "mysterious" then there is a reason: it has beneficial properties that we cannot underestimate.

  • A very high nutritional value. Eggplants contain vitamins and minerals in quantity: vitamin C, vitamin K, vitamin B6, thiamin, niacin, magnesium, phosphorus, copper, fiber, folic acid, potassium and manganese.
  • They don't contain saturated fat, so they're ideal for lowering cholesterol.
  • They help regulate intestinal transit due to the large amount of fibers inside them.
  • They have anticancer properties.
  • They are antioxidants and counteract the action of free radicals.
  • They improve bone health.
  • They are ideal for relieving migraine ailments, tiredness and lack of concentration and memory.

And then they are low in calories and therefore much loved by those who follow dietary paths. 

Ketogenic diet eggplant: did you know that it is the perfect food to include in your weekly and even daily schedule? 

Eggplants and the ketogenic diet

Among the vegetables, the eggplant is the one that contains the least carbohydrates. And in a low-carb diet like the keto one, it's a great surprise to know that you can abound with aubergine-based recipes without feeling guilty.

Speaking of numbers, there are just 3.8 grams of carbohydrates in 100 grams of eggplant. Not bad, right?

And therefore it rightfully enters among the foods that can be consumed on keto in many recipes. There is only one recommendation regarding cooking methods and combinations.

I know that when you think of eggplant your mind immediately thinks of fried eggplant parmigiana. In a keto path (as in other diets), however, this whim is not really allowed, so you have to prefer other cooking methods.

Yes, grilled, grilled and baked and there are many recipes that can help you in this direction.

And then remember that you must always combine it with foods that don't get you out of ketosis. But let's try better to understand how to cook it: therefore we present you some recipes that you can bring to the table even if you follow a keto diet.

Ketogenic diet eggplant recipes

Stock up on aubergines and get to the stove: it's time to cook delicious keto-friendly recipes for all tastes.

Eggplant parmigiana

Have you ever tried parmigiana with grilled aubergines? When this food is grilled it does not lose any of its nutritional properties and retains all the intense flavor for truly unexpected dishes.

Obviously you can also fry them, but only on very special occasions, if you don't want to ruin the many sacrifices made up to that moment.

ketogenic diet eggplant

Do you know the recipe? Here it is for you! 

Get yourself 2-3 aubergines, tomato sauce, parmesan, basil. After having grilled (or fried) the aubergines cut into slices preferably without peel, you can start making the layers. You have to alternate the aubergines with the tomato sauce and then sprinkle with plenty of Parmesan cheese and a few fresh basil leaves. Finally bake at 180 C for about twenty minutes. Serve still hot!

Stuffed eggplant

When it comes to stuffed aubergines there is no single recipe! Here it is a must to let your imagination fly and enrich the food with everything you like and which obviously falls within the keto regime.

We only give you a few suggestions to give you the opportunity to vary your menu. Eggplants can be stuffed with:

  • ricotta and cherry tomatoes
  • tuna and cherry tomatoes
  • minced meat and grated cheese
  • mixed vegetables (carrots, celery, onion and mushrooms) and cheese

Eggplant Chips

Eggplant as a snack? Here are the perfect eggplant chips to consume in ketogenic. These are exclusive vegetable "crisps" to be eaten as an appetizer or during breaks.

Just slice them very thin, mix with oil and some fancier seasonings (if you like!) like paprika, and bake until golden brown and crispy. Obviously they must be eaten freshly baked!

Meat and aubergine flan

How about preparing a tasty aubergine pie with meat, eggs and pecorino cheese?

Also in this case the secret is to make the layers well: here the aubergines breaded in rice flour, the meat previously cooked in a pan, and the pecorino cheese are alternated.

When the layers have been completed the eggs can be beaten and poured over the flan, then baked and served.

Ketogenic diet aubergines in oil

We gave the ok to the keto diet aubergine pairing: but does it also apply to the recipe for aubergines in oil?

Well the answer is still yes, provided you don't abuse preserves of this type. You can easily make them at home and add them as a side dish or appetizer in special lunches.

And now? Enjoy your meal!

Ketogenic diet eggplants: which recipe do you prefer?

The aubergine-based recipes are truly endless, because the vegetable with many beneficial properties has a taste that adapts to any dish and is loved by everyone, even the little ones.

All you have to do is enjoy your aubergine-based dishes even on a ketogenic diet!