4 Healthy Reasons to Include Eggplant in Your Diet
Eggplant is a nutrient-dense vegetable with multiple health benefits. Here are four great reasons to add it to your diet:
- Rich in Antioxidants – Eggplant contains powerful antioxidants like nasunin, which protects brain cells from damage, and anthocyanins, which support heart health and reduce inflammation.
- Supports Heart Health – The fiber, potassium, and polyphenols in eggplant can help lower cholesterol, improve blood circulation, and reduce blood pressure, promoting overall cardiovascular health.
- Aids in Digestion & Weight Management – Eggplant is low in calories and high in fiber, which promotes gut health, aids digestion, and helps keep you full longer, making it great for weight management.
- Helps Regulate Blood Sugar – The fiber and polyphenols in eggplant slow down sugar absorption, making it a great food choice for managing blood sugar levels and reducing the risk of type 2 diabetes.
Ingredients (Low-Carb Version):
- 1 large eggplant, sliced lengthwise into ¼-inch strips
- 2 tbsp olive oil
- 1 tsp salt
- ½ tsp black pepper
- ¾ cup whole-milk ricotta cheese (or sub with full-fat cottage cheese for more protein)
- ¼ cup grated Parmesan cheese
- 1 cup shredded mozzarella cheese (full-fat)
- 1 egg
- 2 cloves garlic, minced
- 2 tbsp fresh basil, chopped
- 1 cup low-carb marinara sauce (look for one with no added sugar, like Rao’s or homemade with crushed tomatoes & Italian spices)
- ½ tsp red pepper flakes (optional, for a spicy kick)
Instructions:
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Prepare the Eggplant: Brush both sides of eggplant slices with olive oil, season with salt and pepper, and roast for 15 minutes, flipping halfway until tender. Let cool.
- Make the Filling: In a bowl, mix ricotta (or cottage cheese), Parmesan, egg, garlic, basil, and red pepper flakes until well combined.
- Assemble the Rollatini: Spread ½ cup low-carb marinara in a baking dish. Place 1-2 tbsp of the cheese mixture on the wider end of each eggplant slice, then roll it up and place seam-side down in the dish.
- Top & Bake: Pour the remaining low-carb marinara over the rolls, sprinkle with mozzarella cheese, and bake for 20 minutes until bubbly and golden.
- Serve & Enjoy: Garnish with more fresh basil and serve with a side of sautéed zucchini noodles or roasted asparagus for a complete low-carb Italian meal!
Why This Version Is Low-Carb & Keto-Friendly:
✅ Eggplant replaces pasta, making it naturally low in carbs
✅ Ricotta & cottage cheese add protein without excess carbs
✅ Low-carb marinara sauce avoids hidden sugars
✅ Healthy fats from olive oil and cheese keep you full and satisfied