×

Sauteed Eggplant Recipe

This post contains affiliate links, and we may receive a small commission if you purchase through our site.

Learn the best way to make sauteed eggplant on the stove in under 20 minutes. Enjoy a tender and delicious eggplant side dish topped with a garlic and fresh parsley-infused oil. It’s definitely a crowdpleaser eggplant recipe that’s vegan, keto-friendly, and paleo!

lowcarbspark sauteed eggplant recipe

Eggplants are among my favorite vegetables as they are super low in calories and low in carbs. You can cook them in various delicious ways, and they can be included in so many vegetarian and healthy meals.

It is super easy to make just like our easy fried cabbage recipe! 

The best part? Eggplants can be found at the store year-round, and they’re in season in late summer. So it doesn’t matter if you bake, pan-fry, grill, or sautee eggplants; they taste incredible as they easily absorb seasonings.

These sauteed eggplants are perfect for a fragrant, tasty, easy-to-cook side dish. They can be served both hot or cold, as an appetizer or in combination with many other main dishes.

What Are Eggplants?

Eggplant is a plant grown for its white or purple fruit, cultivated in South and East Asia countries since prehistoric times, but known to the Western world only 1500 years ago. Many people wonder if an eggplant is a fruit or vegetable; however, it is classified as a vegetable from a culinary point of view. Therefore, many will answer a question of interest will depend on the context.

How To Choose The Perfect Eggplant

When choosing an eggplant, you should look for smooth and shiny skin with no blemishes. Choose medium-sized eggplants without any wrinkles that’s firm to touch. Smaller eggplants are less likely to be bitter (a little salt can help with this) and have fewer seeds, although they are edible.

Why Are You Going To Love This Sauteed Eggplant Recipe 

  • Easy to make and loaded with flavor
  • Tender in the middle and coated with a delicious garlic and parsley oil
  • Vegan, keto, and gluten-free recipe
  • Ready in less than 20 minutes
  • Pairs perfectly with other main dishes
lowcarbspark sauteed eggplant

Types Of Eggplant

There are several varieties of eggplant. One type is small, white, and very similar to an egg, another is long and thin as a bean, while another variety is yellow-orange with green stripes. Eggplants hang on tall plants, which can reach several meters in height.

What Does An Eggplant Taste Like?

While the different varieties vary somewhat in taste and texture, they are usually described as having a spongy, soft texture and a pleasant but slightly bitter taste. In many recipes, eggplant is used as a complementary ingredient, which gives texture, volume, and flavor.

Are Eggplants Healthy?

  • Due to its high antioxidant content, some studies suggest that eggplant may help reduce the risk of heart disease.
  • Eggplant has several important phytonutrients that help increase blood flow and nourish the brain. However, keep in mind that these nutrients are found in higher concentrations in the eggplant peel, so don’t throw them away.
  • Eggplants are also recommended in the diet because they are low in calories. A single eggplant contains 35 calories and does not contain fat but has a high fiber content that helps you get full quickly without eating much.

Ingredients For Sauteed Eggplant

This recipe for sauteed eggplant is super easy and needs only four ingredients. I’m sure you already have most of them in your pantry.

lowcarbspark sauteed eggplant ingredients
  • Eggplant – I recommend using young eggplants that look firm and glossy. You can use any eggplant variety and slice the eggplant into equal slices to ensure even cooking. 
  • Garlic Powder – this ingredient pairs perfectly with the eggplants. 
  • Salt & Pepper – to taste.
  • Olive oil – you can also use unsalted butter.

Do You Peel Eggplant Before Frying?

No, there’s no need to peel the eggplant before sauteeing, as the skin is edible. Although the skin of larger eggplant can be slightly tougher

How To Make Sauteed Eggplant

You will need to follow a few easy steps to make the best eggplant recipe.

lowcarbspark how to make sauteed eggplant
  1. Start by removing the ends of the unpeeled eggplant and slice it into circles. Then brush with olive oil, and season with salt, pepper, and garlic powder. For more flavor, season with Italian Seasoning or Taco Seasoning.
  2. Heat the oil in a large skillet over medium and place the eggplant slices into a single layer. Don’t overcrowd the pan.
  3. Sautee the eggplant for about 5 minutes on each side over medium heat until we see that it starts to soften. lowcarbspark sauteed eggplants slice eggplant 1
  4. Remove the eggplant slices and serve.

How To Cut Eggplant for Frying?

Cutting the eggplant into round slices is my favorite way, but here a some of the other best options:

lowcarbspark sauteed eggplants slice eggplant
  • Lengthwise Slices- Cut the eggplant lengthwise.
  • Strips- Cut the lengthwise slices into strips.
  • Cubes- cut the strips into small bite-sized cubes.
  • Wedges- wedges are great for grilling too.

Tips For Making The Perfect Sauteed Eggplant

  • Pre salt the eggplant before frying as it helps to get rid of the bitter taste and enhances the flavor.
  • Use young eggplants for frying. They have thin skin that you don’t have to peel. Keeping the skin helps the eggplant keep its shape while cooking.
  • Cut the eggplant into slices with a thickness of approximately 1/4 inch. Slices of such thickness cook super fast and absorb less oil. 
lowcarbspark sauteed eggplant recipe 2

Can You Make Sauteed Eggplant In Advance?

Sauteed eggplants are best served freshly cooked, as they have the best flavor and shape. However, if you plan to prep the eggplants, you can wash them and slices into rounds, then store in an airtight container and cook an hour before serving them.

How To Serve Sauteed Eggplant

Since I am an eggplant pan, I like eating sauteed eggplants straight from the pan, but this side dish can also be served with many dishes like:

Storing Ideas 

  • Fridge: Store the leftovers in a sealed container in the fridge for up to three days.
  • Freezer: I do not recommend storing the leftovers in the freezer because it will completely change their texture and taste.
lowcarbspark sauteed eggplant 2

How to Reheat?

When you are ready to enjoy, heat eggplant for a few minutes on the stovetop or in the microwave. Sauteed eggplant tastes delicious cold.

Are Eggplants Keto-Friendly?

Sure, eggplant is a keto-friendly vegetable. According to the USDA website, one cup of eggplant provides only 2.4 grams of net carbs. But you need to know that not all eggplant dishes will fit into your macros, but you can easily switch any recipe to fit your low carb needs with a few simple changes, and then enjoy eggplant on keto.

Looking For More Healthy Eggplant Recipes? Try These:

lowcarbspark sauteed eggplant recipe

Sauteed Eggplant Recipe

5 from 4 votes

Prep time 5 mins
Cook Time 15 mins
Yelds 8 servings
Author Ioana Borcea from LowCarbSpark.com

Description
 

Learn the best way to make sauteed eggplant on the stove in under 20 minutes. Enjoy a tender and delicious eggplant side dish topped with a garlic and fresh parsley-infused oil. It's definitely a crowdpleaser eggplant recipe that's vegan, keto friendly, and paleo!
Keto during holidays?
Get my e-book!

Ingredients
  

Garlic Sauce

  • 2 tbsp olive oil
  • 3 garlic cloves minced
  • 2 tbsp fresh parsley chopped
  • 1 tsp lemon zest
  • 1/4 tsp chili flakes
  • salt and pepper to taste

Instructions
 

  • In a small bowl, combine all the ingredients for the garlic sauce, and refrigerate until the eggplants are cooked.
  • Wash the eggplant and cut off the leafy end. Slice the eggplant into 1/4 inch thick circles. Pat dry the slices using paper towels.
  • Season the eggplant slices with garlic powder, salt, and pepper on both sides.
  • Place a large skillet over medium heat and add olive oil. Add the eggplant slices in a single layer. Work in batches to sautee eggplant for about 4-5 minutes on each side or until softened and caramelized.
  • Repeat the process with all the eggplant slices, adding more oil or butter as needed.
  • Transfer the sauteed eggplants to a serving plate and generously drizzle with garlic sauce.

Video

Notes

The serving size is 1/8 of the entire recipe for about 5-6 slices.
Nutrition Facts
Amount per serving.
Calories
122kcal
Total Carbs
7g
Net Carbs
3g
Protein
1g
Fat
10g
Fiber
4g
Sugar
4g

How do we calculate the nutrition info?

These nutrition facts listed are determined using nutrition information from the USDA Food Database. Our nutrition facts are accurate, but if you are using different products, please make your calculations. Net carb count is calculated by subtracting both fiber and sugar alcohols because they don’t raise blood sugar.

Course Side Dish
Cuisine American
Keyword eggplant recipes, sauteed eggplant
Tried this recipe?Mention @LowCarbSpark or tag #LowCarbSpark!
Sauteed Eggplant Recipe
210 Shares

READER FAVORITES

The full recipe is in the recipe card below. Readers that love this aslo made these recipes:

Ioana

Ioana is a food and travel lover. Her greatest passion is developing mouthwatering recipes that are comforting, easy to make, and budget friendly! She firmly believes that cooking should be fun! About me...

Leave a Question, comment or review!

Your email address will not be published.

Required fields are marked *

Recipe Rating





About me

Hello! My name is Ioana Borcea, and I'm here to provide you with mouthwatering recipes. This blog is all about sharing my favorite tested easy to make, delicious low-carb & keto, nutrient-dense recipes.

Connect with us on Social Media

Do not use the contents of this website as medical or nutrition advice. This website is only intended for informational and educational purpose.

LowCarbSpark.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Copyright © 2022 LowCarbSpark. All Rights Reserved.

210 Shares