Eggplant Pomodoro is a classic Italian-inspired dish known for its fresh tomato-based sauce and hearty vegetables. This keto-friendly version swaps traditional pasta for shirataki noodles, making it an excellent low-carb and gluten-free option suitable for ketogenic diets.
The star of this recipe is eggplant — a nutrient-dense vegetable rich in fiber, antioxidants like nasunin, and vitamins B1 and B6. Combined with juicy tomatoes, briny black olives, and a touch of red wine vinegar, this dish delivers a complex, tangy flavor profile balanced by the mild garlic aroma and subtle heat from red pepper flakes.
Nutritional Breakdown per Serving
- Calories: 101 kcal
- Fats: 7g (63%)
- Proteins: 1g (4%)
- Carbohydrates: 9g (33%)
This nutrient profile supports keto macros well, especially emphasizing healthy fats from olive oil and olives. According to studies from the American Journal of Clinical Nutrition, Mediterranean diet components like olive oil can improve cardiovascular health and aid in weight management.
Ingredients
- 1 medium eggplant, diced
- 1 cup diced tomatoes (fresh or canned, no added sugar)
- ½ cup black olives, sliced
- 4 cloves garlic, minced
- 2 tbsp red wine vinegar
- Pinch of red pepper flakes
- Salt and pepper, to taste
- 2 tbsp olive oil
- 4 cups shirataki pasta, rinsed and drained
- Fresh parsley, chopped, for garnish
Instructions
- Heat olive oil in a large pan over medium heat.
- Add minced garlic and red pepper flakes, sautéing until fragrant (about 1-2 minutes).
- Stir in diced eggplant, tomatoes, sliced black olives, and red wine vinegar.
- Cook, stirring occasionally, until the eggplant becomes tender and soft (around 10-12 minutes).
- Add rinsed shirataki noodles to the pan and toss to combine with the sauce.
- Season with salt and pepper to taste.
- Cook for another 2-3 minutes to heat through.
- Remove from heat and garnish with fresh chopped parsley before serving.
Why Choose Shirataki Pasta?
Shirataki noodles, made from the konjac yam, are incredibly low in calories and carbohydrates, with virtually zero net carbs, making them perfect for keto and low-carb diets. Their high fiber content supports digestive health and can aid in maintaining blood sugar balance, as noted by this research.
This makes the Eggplant Pomodoro with shirataki noodles a filling, flavorful, and guilt-free meal.
Tips for Perfect Eggplant Pomodoro
- Salt the diced eggplant and let it sit for 10 minutes before cooking to reduce bitterness and remove excess moisture.
- Use fresh tomatoes for the best flavor or canned no-sugar-added tomatoes for convenience.
- Adjust red pepper flakes to your spice preference.
- Garnish generously with fresh parsley for added color and antioxidants.
Looking for More Keto-Friendly Recipes?
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