The Eggplant Chicken Keto Recipe is a delicious, low-carb meal that blends tender chicken with flavorful eggplant in a rich tomato-based sauce. This dish is perfect for anyone following a keto diet, offering a hearty and satisfying option without compromising on taste. The eggplant absorbs the savory flavors of the spices and sauce, while the chicken adds a satisfying protein boost. With its combination of tender chicken, juicy eggplant, and aromatic herbs, this recipe makes for a well-rounded and comforting meal that fits perfectly within a ketogenic lifestyle.
Eggplant Chicken Keto Recipe
Here's a flavorful eggplant chicken keto recipe that's low in carbs and high in taste. This dish combines tender chicken with savory eggplant in a rich, flavorful sauce—perfect for anyone following a keto diet.
Ingredients
Instructions
1. Prepare the Eggplant:
- Sprinkle the diced eggplant with a little salt and let it sit in a colander for about 20 minutes. This helps to draw out excess moisture and bitterness.
- Rinse the eggplant and pat it dry with paper towels.
2. Cook the Chicken:
- Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add the chicken pieces and season with salt and pepper. Cook until the chicken is browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
3. Sauté the Vegetables:
- In the same skillet, add the remaining 1 tablespoon of olive oil.
- Add the chopped onion and cook until softened and translucent, about 5 minutes.
- Stir in the minced garlic and cook for another 1 minute until fragrant.
4. Add Eggplant and Sauce Ingredients:
- Add the diced eggplant to the skillet and cook, stirring occasionally, until it starts to soften, about 5-7 minutes.
- Pour in the diced tomatoes and chicken broth. Stir in the dried oregano, dried basil, smoked paprika, and red pepper flakes (if using).
- Bring the mixture to a simmer, then reduce the heat to low and cover. Cook for 15-20 minutes, or until the eggplant is tender and the sauce has thickened.
5. Combine and Serve:
- Return the cooked chicken to the skillet and stir to combine. Cook for an additional 5 minutes to heat through and let the flavors meld.
- Taste and adjust seasoning with salt and pepper if needed.
- Garnish with grated Parmesan cheese and fresh basil or parsley before serving.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 157kcal
- % Daily Value *
- Total Fat 7.8g12%
- Total Carbohydrate 3.6g2%
- Protein 17.6g36%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Tips:
- Eggplant Prep: Salting the eggplant before cooking helps to reduce bitterness and absorb less oil.
- Chicken: Chicken thighs are recommended for their richer flavor and juiciness, but breasts work well too.
- Sauce Thickness: If you prefer a thicker sauce, let it simmer uncovered for a few extra minutes.
- Cheese: If you’re looking to keep it strictly keto, you can skip the Parmesan cheese or use a keto-friendly cheese.
Serving Suggestions:
- Serve this dish on its own or alongside a side salad for a complete keto meal.
- It pairs well with a dollop of sour cream or a sprinkle of fresh herbs.
Enjoy this savory and satisfying Eggplant Chicken Keto Recipe!