Eggplant Rolls are a vibrant and delicious keto-friendly dish that's perfect for appetizers, snacks, or light meals. This recipe combines tender roasted eggplant slices with sweet roasted bell peppers, aromatic herbs, and a savory soy sauce dressing. It’s low in carbs and high in flavor, making it a fantastic addition to any keto meal plan.
Rich in fiber and antioxidants, eggplants support digestive health and provide essential nutrients while keeping carbohydrates low. Bell peppers add vibrant color and a natural sweetness, balancing the dish beautifully.
Ingredients
- 3 eggplants, sliced lengthwise
- 5 bell peppers
- 3 tbsp soy sauce (choose a low-sodium option if preferred)
- 2 tbsp vegetable oil
- 2-3 garlic cloves, minced
- 5 sprigs fresh parsley, minced
- 5 sprigs fresh dill, minced
- Salt and pepper to taste
Preparation & Cooking Time
- Preparation Time: Overnight (for refrigeration)
- Cooking Time: 35 minutes
- Servings: 4
Instructions
- Preheat your oven to 350°F (175°C).
- In a small bowl, combine the soy sauce and vegetable oil to create a savory marinade.
- Lay out the eggplant slices evenly on a baking tray and brush both sides generously with the soy sauce mixture.
- Place the whole bell peppers on another baking tray or next to the eggplant slices if space allows.
- Bake for 20 minutes. After 20 minutes, remove the eggplants and wrap them individually in food wrap to keep them moist and pliable.
- Return the bell peppers to the oven and bake for an additional 15 minutes until tender.
- Season the wrapped eggplant slices with salt, pepper, and minced garlic.
- Sprinkle minced parsley and dill evenly over the eggplant slices.
- Deseed the roasted bell peppers and cut them into thin strips.
- Place the pepper strips on the eggplant slices and carefully roll them up.
- Refrigerate the eggplant rolls overnight to allow flavors to meld and for easier slicing.
- Before serving, remove the plastic wrap and slice the rolls into bite-sized pieces.
Nutritional Information (Per Serving)
- Calories: 219 kcal
- Fat: 8 g (33%)
- Protein: 6.4 g (12%)
- Net Carbohydrates: 18 g (33%)
Why This Recipe Fits Your Keto Lifestyle
Eggplants are rich in dietary fiber and antioxidants like nasunin, supporting brain health and reducing oxidative stress. The moderate carb content is balanced with healthy fats from vegetable oil, helping maintain ketosis while providing satisfying flavor.
Bell peppers are low in calories but rich in vitamin C, enhancing immune function, and adding natural sweetness without excess carbs.
Serving Suggestions
- Serve as a colorful appetizer or snack at parties.
- Pair with a side salad for a light lunch or dinner.
- Add a dollop of keto-friendly sour cream or guacamole for extra richness.