Looking for a low-carb salad that’s hearty, satisfying, and loaded with Mediterranean flavor? This Eggplant & Tomato Salad delivers it all. It’s light, fresh, and nourishing—perfect for keto dieters who want variety and flavor without excess carbs.
Featuring tender fried eggplant, sweet tomatoes, crunchy red peppers, and a touch of olive oil, this vegan keto salad is not only colorful and delicious but also rich in antioxidants and healthy fats. Ideal as a side dish, light lunch, or a starter, it brings texture and flavor to your keto menu.
Ingredients
- 2 eggplants, sliced into ½-inch circles
- 2 red bell peppers, deseeded and sliced into rings
- 3 tomatoes, cut into semi-circles
- 1 onion, cut into semi-circles
- 5–10 sprigs fresh parsley, chopped
- Salt and black pepper, to taste
- Olive oil (for frying and dressing)
Preparation Time
- Prep Time: 25 minutes
- Cook Time: 10 minutes
- Servings: 4
Instructions
- Slice the eggplant, sprinkle with salt, and set aside in a bowl to rest. This removes bitterness and excess moisture.
- While the eggplants sit, chop the red bell peppers, tomatoes, and onions as directed. Set aside.
- After 20 minutes, drain the eggplant slices and pat them dry with a clean towel.
- Heat olive oil in a nonstick skillet over medium-high heat.
- Fry eggplant slices for 1–2 minutes on each side until golden brown. Remove and drain on a paper towel.
- Combine fried eggplant, peppers, tomatoes, and onion in a large salad bowl.
- Add chopped parsley, drizzle with olive oil, and season with salt and pepper.
- Toss gently and serve warm or chilled.
Nutritional Information (Per Serving)
- Calories: 113 kcal
- Fat: 11.3 g (72%)
- Protein: 4.9 g (9%)
- Net Carbohydrates: 16 g (19%)
Why This Salad Works for Keto
Despite its slightly higher carb count, the fiber content from eggplant, tomatoes, and peppers helps slow digestion and maintain blood sugar stability. Olive oil not only enhances flavor but also contributes heart-healthy monounsaturated fats, crucial for energy on a ketogenic diet.
This salad offers volume and nutrition, making it filling and satisfying even in modest portions. For strict keto, pair with a lower-carb main dish to keep your day’s net carbs in check.
Serving Suggestions
- Top with grilled tofu or a sprinkle of vegan feta-style cheese for extra protein and creaminess.
- Serve alongside a bowl of olive tapenade or guacamole.
- Enjoy chilled with a drizzle of lemon juice for a refreshing summer keto dish.