Is Eggplant Low FODMAP?

Eggplant, or aubergine as it’s known in the UK, is a member of the nightshade family, and is related to tomatoes and potatoes. It’s widely thought of as a vegetable, but is actually a fruit. In fact, some people think of it as a berry because botanically speaking, that’s what it is. It doesn’t really matter how you choose to define it, but is eggplant low FODMAP?

Yes

Eggplant is low FODMAP. According to the Monash University, eggplant is low FODMAP in a single serve of a cup. In fact, it’s medium FOMDAP at a serving size of 2 and a half cups. FODMAP Friendly have tested it as low FODMAP in 75 gram servings.

Eggplant dip is also low FODMAP in a serving size of 2 tablespoons

Eggplant Recipes

Eggplant is quite versatile, and can be used as the main ingredient of a main meal, or as a side.

Eggplant Wedges

Eggplant wedges are a great low FODMAP side dish. This recipe serves six.

Ingredients

2 pounds of eggplant (cut into wedges)

2 large eggs

3/4 cup of gluten free breadcrumbs

3/4 cup of Parmesan cheese (finely grated)

1/2 teaspoon of dried oregano

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

Salt

Pepper

Method

1. Preheat the oven to 375 degrees Fahrenheit, or 190 degrees Celsius.
2. Brush 2 baking sheets with oil and leave to the side.
3. Beat the eggs with 1 or 2 tablespoons of water in a bowl.
4. Mix the breadcrumbs, cheese, herbs, salt and pepper in another bowl, then pour this mix onto a plate.
5. Coat each wedge in the egg, and then place into the breadcrumbs.
6. Press to make sure that the wedge is fully coated.
7. Place on the baking sheet.
8. Repeat with all the wedges.
9. Bake for around 25 minutes.
10. Broil for 2-3 minutes.
11. Serve

Eggplant Parmesan

Eggplant parmesan is a well known vegetarian favorite, so here’s a low FODMAP version that you can make at home. This recipe serves six people.

Ingredients

1 large eggplant

1 cup of unsweetened low FODMAP milk alternative

1 teaspoon of apple cider vinegar

3/4 cup of buckwheat flour

1/2 teaspoon of sea salt

1 teaspoon of freshly ground black pepper

2 teaspoons of dried basil

1 teaspoon of dried oregano

1 cup of pumpkin seeds

1/3 cup of nutritional yeast

Method

1. Preheat the oven to 450 degrees Fahrenheit, or 230 degrees Celsius.
2. Line a large baking sheet with tinfoil.
3. Wash, and peel the eggplant.
4. Chop into 2cm thick slices.
5. Put the eggplant in a strainer, and sprinkle with some sea salt. This helps tenderize the slices.
6. Leave for 20 minutes.
7. Mix the milk, apple cider vinegar, sea salt, pepper, flour, basil and oregano.
8. Leave this batter to the side.
9. Blend the yeast, pumpkin seeds, and 3/4 teaspoon of salt until the mix has a coarse texture. Put in a bowl and leave to the side.
10. Rinse each eggplant slice, and dry with paper towel.
11. Dip the slice in the batter mix.
12. Scrape off excess batter, and dip in the pumpkin seed mix.
13. Press the coating onto each side of the eggplant slice.
14. Place on the baking sheet.
15. Repeat until all the slices are done.
16. Bake in the oven for 15-25 minutes until golden brown. Flip once halfway through baking.
17. Serve

For more low FODMAP Eggplant Recipes, click here.