Mouthwatering Low Carb Eggplant Caponata
Eggplant Caponata is a Sicilian dish made with eggplant, tomatoes, olives, capers, and a sweet-sour vinaigrette. This low-carb version skips the sugar and balances natural sweetness with tangy vinegar, briny olives, and slow-cooked vegetables. It’s naturally gluten-free, vegetarian, keto-friendly, and loaded with flavor!
Time:
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 4–6
Ingredients:
Main:
2 medium eggplants (about 600g), diced into ½-inch cubes
2 tbsp olive oil (plus more for roasting)
1 small red onion, finely chopped
2 garlic cloves, minced
1 celery stalk, diced
1 red bell pepper, diced (optional, for sweetness)
1 cup cherry tomatoes or 1 can (400g) diced tomatoes (no added sugar)
¼ cup green or black olives, pitted and chopped
1½ tbsp capers, rinsed and drained
2 tbsp red wine vinegar (or apple cider vinegar)
1 tsp dried oregano
Salt & pepper, to taste
Optional: pinch of red chili flakes or smoked paprika
Garnish (Optional):
Fresh basil or parsley, chopped
Toasted pine nuts or slivered almonds
Drizzle of olive oil
Instructions:
Step 1: Roast the Eggplant
Preheat oven to 425°F (220°C).
Toss eggplant cubes with 1–2 tbsp olive oil and a little salt.
Spread on a baking sheet and roast for 20–25 minutes, flipping halfway, until golden and tender.
Step 2: Cook the Base
In a large skillet, heat 2 tbsp olive oil over medium heat.
Saute onion, garlic, celery, and bell pepper (if using) for 5–7 minutes until soft and fragrant.
Add cherry tomatoes (or canned tomatoes) and cook for another 5–6 minutes, mashing slightly.
Step 3: Combine & Simmer
Stir in roasted eggplant, olives, capers, oregano, salt, pepper, and vinegar.
Simmer uncovered for 10–15 minutes over low heat, stirring occasionally, until flavors meld and mixture thickens slightly.
Step 4: Finish & Serve
Taste and adjust seasoning — add more vinegar, salt, or olive oil as needed.
Serve warm, room temperature, or chilled. Garnish with fresh basil and pine nuts if desired.
Notes & Tips:
The flavor improves after a few hours or overnight — great for meal prep!
Use zucchini or mushrooms along with eggplant for extra veggies.
For a meal, serve with grilled chicken, halloumi, or on top of cauliflower rice.
Add a spoonful of crushed tomatoes for a saucier finish, if desired.
Frequently Asked Questions
Q: Is this keto-friendly?
A: Yes! It’s low in net carbs and perfect for keto when served without bread.
Q: Can I freeze Caponata?
A: Yes — it freezes well for up to 3 months. Thaw in the fridge overnight and reheat gently.
Q: Can I make this spicy?
A: Add red chili flakes or a bit of harissa for heat.
Q: Can I skip olives or capers?
A: You can — but they add signature briny Mediterranean flavor. Consider adding chopped artichokes or pickled peppers instead.
Nutritional Information
Calories: 140
Protein: 2g
Carbs: 10g
Fiber: 4g
Net Carbs: ~6g
Fat: 10g
Sugar: 4g (natural from vegetables)
Sodium: 380mg
Vitamin C: 45% DV
Iron: 10% DV