Low-Carb Rosemary & Garlic Eggplant Chips
Martina Slajerova- Ready in 40m
- 3.9 g net carbs
- 135 kcal
- Serves 4
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This recipe is definitely one of my favourite for two reasons: very low in net carbs & taste great! Now, let's have a look why eggplants (aka aubergines) are so good for us:
- they contain antioxidants (most of them are in the purple skin) that protect our cells from free-radical damage and have anti-aging effects
- they are high in fiber, low in net carbs (2.3g of net carbs per 100g / 3.5 oz)
- eggplants are a good source of potassium and magnesium, electrolytes that are often deficient not just in low-carb diets
You can try eggplant chips with simple creamy dip. You will need 1 cup of sour cream (240 g/ 8.5 oz) and 1 medium spring onion, thinly chopped. 1 serving: 1/4 cup of creamy dip will add about 1.9 g of net carbs.
Step-by-step
Slice the eggplants into about 1/2 cm (1/4 inch pieces) with a knife. I sliced them slightly diagonally to get them as big as possible (they will shrink a lot).
Lay the eggplant in a single layer on a baking sheet lined with baking foil or parchment paper and sprinkle with salt. Let it sit for up to an hour to leach out water before baking. Use a paper towel to tap on each slice and remove any excessive water.
Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). In a small bowl, mix the melted ghee (butter or extra virgin olive oil), chopped rosemary and mashed garlic.
Brush each slice from both sides with the oil mixture, add more salt if needed and place in the oven for 20-30 minutes. You may need to remove some of the eggplant at a time depending on the thickness of each slice and also on distribution of heat in your oven.
Remove from the oven and eat soon. Like other vegetable chips, eggplant chips tend to get soggy if you leave them for too long. If that happens, just add them back to the oven for a couple of minutes.
Recipe
Low-Carb Rosemary & Garlic Eggplant Chips
★★★★☆4.4Thin oven-baked eggplant slices infused with melted butter, garlic and rosemary.
- Hands on
- 10m
- Overall
- 40m
- Servings
- 4
- 3.9 g
- Net carbs
- 1.3 g
- Protein
- 11.5 g
- Fat
- 135
- kcal
Ingredients makes 4 servings
Instructions
Slice the eggplants into about 1/2 cm (1/4 inch pieces) with a knife. I sliced them slightly diagonally to get them as big as possible (they will shrink a lot).
Lay the eggplant in a single layer on a baking sheet lined with baking foil or parchment paper and sprinkle with salt. Let it sit for up to an hour to leach out water before baking. Use a paper towel to tap on each slice and remove any excessive water.
Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). In a small bowl, mix the melted ghee (butter or extra virgin olive oil), chopped rosemary and mashed garlic.
Brush each slice from both sides with the oil mixture, add more salt if needed and place in the oven for 20-30 minutes. You may need to remove some of the eggplant at a time depending on the thickness of each slice and also on distribution of heat in your oven.
Remove from the oven and eat soon. Like other vegetable chips, eggplant chips tend to get soggy if you leave them for too long. If that happens, just add them back to the oven for a couple of minutes.
Nutrition per serving, about 6 slices
Carbs 12%Protein 4%Fat 84% of calories
- Net carbs
- 3.9 g
- Total carbs
- 7.7 g
- Fiber
- 3.8 g
- Sugars
- 4.4 g
- Protein
- 1.3 g
- Fat
- 11.5 g
- Saturated fat
- 6.8 g
- Calories
- 135 kcal
- Sodium
- 295 mg · 12.8% RDA
- Magnesium
- 18 mg · 4.58% RDA
- Potassium
- 295 mg · 14.7% EMR
Nutrition by ingredient
| Per about 6 slices | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Eggplant (aubergine), fresh | 3.6 g | 1.2 g | 0.2 g | 31 |
| Ghee | 0 g | 0 g | 11.3 g | 102 |
| Garlic, fresh | 0.2 g | 0 g | 0 g | 1 |
| Rosemary, fresh | 0 g | 0 g | 0 g | 1 |
| Salt, sea salt | 0 g | 0 g | 0 g | 0 |
| Total | 3.9 g | 1.3 g | 11.5 g | 135 |
Serving size about 6 slices
- Gluten free
- Dairy free
- Egg free
- Nut free
- Pork free
- Avocado free
- Coconut free
- Fish free
- Shellfish free
- Pescatarian
- Vegetarian
- Vegan
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Comments & ratings (18)
Wonderful! I like it. I'm going to try the shirataki noodles.
Mine were way to salty, I would recommend washing them off and drying them with h paper towels prior to brushing them with oil.
This is a great recipe - delicious and easy. Thanks for posting!
It didn't work 😞 they are soft, not crispy!😞
They are crispy but only when freshly made. They get soggy just like potato chips. What you can do to improve the crispiness is to use a dehydrator instead.
Mine turned out soggy, too.
Can you make a large batch of these and eat them throughout the week?
Yes I think you can - just make sure they are properly dehydrated so they don't get mold.
Hi eggplant usually turns brown after slicing. What do you do to prevent that
Hi Vishendree, mine didn't brown by following these steps (using salt and tapping off the water). Once they're baked, the won't turn brown.
Will slicing in a food processor make the chips too thin?
Good question.... I've never tried slicing them in a food processor. I think eggplant chips shouldn't be paper-thin but you can try and let me know how they were 😊
In the ingredients list you mentioned butter, but in the recipe it uses Olive Oil. Are they interchangeable?
Thank you for letting me know - I've just corrected it. Yes, you can use any of these.
Amazing recipes, I love your app. Will it be possible to add these recipes directly to Ketodiet? Thanks!
Thank you! That's exactly what you'll see in the next update - we are working on it 😊
Can you dehydrate them instead?
I'm sure you can, it will just take longer... And it will be even healthier without any doubt! 😊