For those embracing a low-carb lifestyle, the thought of giving up pizza can be daunting. Fortunately, with a little creativity, you can still enjoy this beloved dish without the guilt. Eggplant, a versatile and nutrient-dense vegetable, offers the perfect base for a keto-friendly pizza that's both satisfying and healthy.
Why Eggplant Pizza?
Eggplant serves as a great "vehicle" for flavor, as it has a mild taste that pairs well with complex flavors. It's low in carbs and calories but high in fiber, folate, potassium, and manganese, making it a nutritious alternative to traditional pizza crust. For those watching their carb intake, eggplant contains only 4.8 grams of carbs per cup sliced.
Is Eggplant Keto-Friendly?
Yes! Eggplant is indeed keto-friendly. However, it's essential to be mindful of the toppings and sauce you choose. Opt for low-carb sauces and cheeses, and load up on keto-friendly vegetables and proteins.
Key Considerations for the Best Eggplant Pizza
- Sweating the Eggplant: This process involves sprinkling the eggplant slices with salt and letting them sit for 10-15 minutes. This helps remove excess moisture and reduce any potential bitterness. After salting, dab off the pooled liquid with paper towels.
- Baking Sheet: Use a rimmed baking sheet to prevent any mess in your oven.
- Crispy Crust: For a crispier "crust," consider breading the eggplant slices before adding toppings. Dip them in a whisked egg, followed by panko breadcrumbs (or crushed pork rinds for a low-carb alternative).
- Toppings: Get creative with your toppings! Pepperoni, banana peppers, cheese - the possibilities are endless.
Ingredients
- 1 large globe eggplant
- Olive oil
- Kosher salt
- Black pepper
- Garlic powder
- Italian seasoning
- Pizza sauce (low-carb, sugar-free)
- Shredded mozzarella cheese (part-skim)
- Optional toppings: pepperoni, olives, cherry tomatoes, fresh basil, dried oregano, dried thyme, red pepper flakes, grated parmesan
Step-by-Step Instructions
- Prep: Preheat your oven to 400°F (200°C) or 425°F (220 °C) or even 450°F. Line a rimmed baking sheet with parchment paper or foil sprayed with extra virgin olive oil.
- Cut Eggplant: Slice the eggplant crosswise or lengthwise into ½-inch-thick rounds or 1/4 inch "planks", yielding about 12 rounds/planks.
- Sweat the Eggplant (Optional but Recommended): Place the eggplant slices on a baking sheet lined with parchment paper and sprinkle with salt. Allow the eggplant to sweat for 10-15 minutes. Dab off the water with a paper towel, and repeat these steps on the other side. Alternatively, place sliced eggplant on a paper towel-lined plate and cook on high in the microwave for 5 minutes (you may need to do this in batches).
- Season Eggplant: Brush or spray the eggplant slices with olive oil. Sprinkle with kosher salt, black pepper, and garlic powder or Italian seasoning.
- Bake Eggplant: Place the eggplant rounds on the prepared baking sheet. Bake for 10 minutes. Remove from the oven, turn them over, spray with more olive oil, and bake for 10 more minutes, until golden brown. If you are not sweating your eggplant you can bake them at high heat to ensure that excess water is removed and that they don't end up soggy.
- Add Toppings: Remove the pan from the oven, but leave the oven on. With a spoon, spread pizza sauce on each eggplant round. Top with shredded cheese. At this point, you can add more toppings, such as pepperoni or olives.
- Bake Again: Return the pan to the oven. Bake just until the cheese is melted, about 5 minutes.
- Rest and Serve: Let the pizza rounds rest for 5 minutes before serving. Serve warm and enjoy!
Tips and Variations
- Add Protein: Add about 8 oz of ground chicken sausage or veggie sausage to the skillet with garlic and onion for a heartier pizza.
- Spice it Up: Sprinkle the finished pizza with red pepper flakes for a touch of heat.
- Fresh Herbs: Garnish with fresh basil leaves for added flavor and visual appeal.
- Pesto: Swirl pesto over the top of the eggplant pizza for a flavor boost.
- Make it a Casserole: Layer sliced eggplant, sauce, cheese, and toppings in a 9x13 casserole dish for a keto pizza casserole.
Addressing Common Concerns
- Should I peel the eggplant?No, it's not necessary to peel the eggplant. The skin is edible and adds texture. Some find the skin slightly bitter, but oven-roasting and flavorful toppings usually mask any bitterness.
- Can I use Swiss cheese?Swiss cheese is not ideal for pizza as it doesn't melt well and can become stringy. Opt for mozzarella, provolone, or another melty cheese.
- How long can I keep the leftovers?Store leftovers in an airtight container in the fridge for 3-4 days. Reheat gently in the microwave at 50% power or enjoy them cold.
- Why is my eggplant pizza soggy?To avoid soggy eggplant pizza, it's important to remove excess water from the eggplant before baking. This can be done by salting the eggplant slices and letting them sit for 10-15 minutes, then patting them dry with paper towels. Additionally, baking the eggplant at high heat helps to evaporate any remaining moisture.
Health Benefits of Eggplant
Eggplants are packed with nutrients and offer several health benefits:
- Nutrient-Dense: They are rich in vitamins and minerals, including manganese, folate, potassium, and vitamin K.
- High in Fiber: Eggplant is a good source of fiber, which aids digestion and promotes feelings of fullness.
- May Support Heart Health: The fiber, potassium, vitamin C, and vitamin B6 in eggplants may contribute to heart health.
- May Help Control Blood Sugar: Eggplant's high fiber content can help regulate blood sugar levels.
- Antioxidant Properties: Eggplants contain polyphenols, which have antioxidant properties and may help protect against cancer.
A Note on Nightshades
Eggplant belongs to the nightshade family, along with tomatoes, potatoes, and peppers. While generally safe to consume, nightshades contain alkaloids that may affect individuals with autoimmune conditions, IBS, or other food sensitivities.
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