45+ Healthy Friday Low Sodium Eggplant Recipes to Savor and Enjoy

Eggplant is a versatile and nutrient-packed vegetable that can be transformed into a variety of mouthwatering dishes.

For those following a low-sodium diet, finding flavorful recipes can sometimes feel like a challenge. But don’t worry!

We’ve got you covered with 45+ Friday low-sodium eggplant recipes that are bursting with taste while being gentle on your sodium intake.

Whether you’re looking for a light snack, a hearty main dish, or a side that steals the show, these eggplant recipes are perfect for your Friday feast or any day of the week.

Let’s dive into the culinary possibilities and bring a healthier twist to your plate!

45+ Healthy Friday Low Sodium Eggplant Recipes to Savor and Enjoy

With these 45+ low-sodium eggplant recipes, you have a variety of delicious, healthy options to elevate your Friday meals.

From comforting casseroles to refreshing salads and creative snacks, these dishes prove that reducing sodium doesn’t mean sacrificing flavor.

Eggplant’s rich texture and ability to absorb spices and herbs make it a superstar ingredient for low-sodium cooking.

‘So, grab your apron, explore these recipes, and treat yourself to a satisfying and guilt-free culinary experience. Here’s to flavorful Fridays and wholesome eating!

Roasted Eggplant Boats with Spinach and Ricotta

Summary

This hearty yet low-carb dish combines the creaminess of ricotta cheese with the savory goodness of roasted eggplant and spinach. Packed with flavor and naturally low in sodium, these eggplant boats are perfect for a satisfying lunch that fits into a keto-friendly lifestyle.

Ingredients:

• 2 medium eggplants, halved lengthwise
• 2 cups fresh spinach, chopped
• 1 cup ricotta cheese (unsalted)
• 1/4 cup grated Parmesan cheese (optional for keto-friendly flavor boost)
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
• 1/4 teaspoon ground black pepper
• Fresh basil leaves for garnish

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Scoop out the flesh of each eggplant half, leaving about 1/4-inch border. Reserve the flesh and finely chop.
3. Brush the eggplant halves with olive oil and sprinkle with garlic powder and black pepper. Place them on a baking sheet and bake for 15 minutes.
4. In a skillet, heat a bit of olive oil and sauté the chopped eggplant flesh with spinach until softened.
5. Remove from heat and mix with ricotta cheese, Italian seasoning, and Parmesan cheese if desired.
6. Fill each eggplant shell with the mixture and bake for another 20 minutes until golden and bubbly.
7. Garnish with fresh basil before serving.

Roasted Eggplant Boats are not only delicious but also a delightful way to include vegetables and healthy fats in your low-carb lunch. Their versatility allows you to experiment with additional keto-friendly fillings, making them a go-to for meal prepping or a quick weekday lunch.

Grilled Eggplant and Zucchini Salad

Light and refreshing, this Grilled Eggplant and Zucchini Salad is a fantastic option for a low-carb, low-sodium lunch. The smoky flavor of grilled vegetables pairs beautifully with a tangy, homemade vinaigrette.

Ingredients:

• 1 medium eggplant, sliced into rounds
• 1 zucchini, sliced into rounds
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/4 teaspoon ground black pepper
• 2 cups mixed salad greens
• 1/4 cup crumbled feta cheese (optional)

Vinaigrette:

• 2 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 teaspoon Dijon mustard
• 1/4 teaspoon garlic powder

Instructions:

1. Brush eggplant and zucchini slices with olive oil and sprinkle with oregano and black pepper.
2. Heat a grill or grill pan over medium heat and cook the vegetables for 3–4 minutes on each side until tender and slightly charred.
3. In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, and garlic powder to make the vinaigrette.
4. Assemble the salad by placing grilled vegetables over mixed greens, drizzling with the vinaigrette, and sprinkling with feta cheese if desired.

This grilled eggplant salad is light, flavorful, and satisfying, offering a perfect balance of smoky and tangy tastes. It’s an excellent choice for a quick, nutrient-packed keto lunch that feels like a gourmet treat.

Eggplant Stir-Fry with Coconut Aminos

This quick and easy Eggplant Stir-Fry is a savory, Asian-inspired dish that uses coconut aminos to keep it low in sodium and keto-friendly. The tender eggplant absorbs the rich flavors, making it a delightful low-carb lunch.

Ingredients:

• 1 medium eggplant, cubed
• 1 red bell pepper, thinly sliced
• 1 small onion, thinly sliced
• 2 tablespoons coconut aminos
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• 1/4 teaspoon chili flakes (optional)
• 2 tablespoons chopped green onions

Instructions:

1. Heat sesame oil in a large skillet or wok over medium heat.
2. Add cubed eggplant and cook for 5 minutes until it begins to soften.
3. Stir in bell pepper, onion, and ginger, and sauté for another 5 minutes.
4. Add coconut aminos and chili flakes, stirring to coat the vegetables. Cook for an additional 2–3 minutes until all vegetables are tender.
5. Garnish with chopped green onions and serve immediately.

This Eggplant Stir-Fry is a delightful blend of textures and flavors that’s perfect for anyone on a low-sodium and keto diet. With its quick preparation time and minimal ingredients, it’s a fantastic addition to your weekly lunch rotation.

Eggplant and Cauliflower Rice Stir-Fry

This Eggplant and Cauliflower Rice Stir-Fry is a low-carb, nutrient-rich lunch option that’s quick to prepare. The tender eggplant and cauliflower rice absorb the savory spices, creating a comforting and satisfying dish with a hint of spice. It’s perfect for anyone looking for a keto-friendly meal.

Ingredients:

• 1 medium eggplant, diced
• 2 cups cauliflower rice
• 1 small onion, finely chopped
• 1 garlic clove, minced
• 1 tablespoon coconut oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon turmeric
• 1/4 teaspoon ground black pepper
• 2 tablespoons chopped parsley for garnish

Instructions:

1. Heat coconut oil in a large skillet over medium heat.
2. Add the onion and garlic and sauté until fragrant, about 2 minutes.
3. Stir in the diced eggplant and cook for 5–7 minutes until softened.
4. Add cauliflower rice, smoked paprika, turmeric, and black pepper. Cook for an additional 3–4 minutes, stirring occasionally.
5. Garnish with parsley and serve hot.

This stir-fry is a versatile and healthy choice that keeps you full and energized throughout the day. Packed with fiber and flavor, it’s a meal you can enjoy guilt-free, and it pairs well with a side of avocado or a drizzle of tahini for extra creaminess.

Eggplant Lasagna Roll-Ups

Eggplant Lasagna Roll-Ups are a delicious twist on traditional lasagna that swaps out carb-heavy pasta for thinly sliced eggplant. This low-sodium, keto-friendly recipe is rich in flavor, with layers of cheesy goodness and a satisfying texture.

Ingredients:

• 1 large eggplant, thinly sliced lengthwise
• 1 cup ricotta cheese (unsalted)
• 1/2 cup shredded mozzarella cheese (optional)
• 1/4 cup marinara sauce (low-sodium, keto-friendly)
• 1 teaspoon dried basil
• 1/4 teaspoon ground black pepper
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Brush the eggplant slices with olive oil and bake on a parchment-lined baking sheet for 10 minutes until softened.
3. In a bowl, mix ricotta cheese, dried basil, and black pepper.
4. Spread a thin layer of the ricotta mixture on each eggplant slice, roll them up, and place them seam-side down in a baking dish.
5. Top with marinara sauce and mozzarella cheese, then bake for 20 minutes until bubbly.
6. Let cool slightly before serving.

These Eggplant Lasagna Roll-Ups are a satisfying, low-carb alternative to a classic Italian favorite. They’re rich in flavor, easy to prepare, and make for a perfect meal prep option for keto enthusiasts looking for variety in their lunch menu.

Eggplant Caprese Stacks

This Eggplant Caprese Stack recipe combines the classic flavors of a Caprese salad with roasted eggplant slices for a hearty, low-carb lunch. Juicy tomatoes, creamy mozzarella, and fresh basil layered between eggplant slices make this a delightful and colorful dish.

Ingredients:

• 1 medium eggplant, sliced into rounds
• 2 medium tomatoes, sliced
• 8 ounces fresh mozzarella, sliced
• Fresh basil leaves
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon ground black pepper

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Brush eggplant slices with olive oil and bake for 15 minutes until tender.
3. On each eggplant slice, layer a slice of tomato, mozzarella, and a basil leaf. Repeat to create stacks.
4. Drizzle with balsamic vinegar and sprinkle with black pepper before serving.

Eggplant Caprese Stacks are a beautiful and flavorful dish that’s perfect for a light yet filling lunch. The combination of creamy mozzarella and roasted eggplant with fresh tomatoes and basil creates a refreshing and satisfying meal that aligns perfectly with low-carb and keto dietary goals.

Baked Eggplant Parmesan (Keto-Friendly)

This keto-friendly Baked Eggplant Parmesan is a low-sodium twist on a traditional Italian favorite. By using almond flour for a crunchy coating and avoiding bread crumbs, this dish is both delicious and fits perfectly into a low-carb lifestyle. The baked eggplant is coated with rich marinara sauce, melted mozzarella, and Parmesan, making it a satisfying and comforting lunch option.

Ingredients:

• 2 medium eggplants, sliced into 1/4-inch rounds
• 1 cup almond flour
• 1/2 teaspoon garlic powder
• 1/2 teaspoon dried oregano
• 1 cup unsweetened marinara sauce (low-sodium)
• 1 cup shredded mozzarella cheese (unsalted)
• 1/4 cup grated Parmesan cheese
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a shallow dish, mix almond flour, garlic powder, oregano, and a pinch of black pepper.
3. Dip each eggplant slice into the almond flour mixture, coating both sides, and place them on a parchment-lined baking sheet.
4. Drizzle the eggplant slices with olive oil and bake for 20 minutes until golden brown and crispy.
5. Once baked, spread a thin layer of marinara sauce on each slice, top with mozzarella and Parmesan, and bake for an additional 10 minutes until the cheese is melted and bubbly.
6. Serve hot, garnished with fresh basil if desired.

This Baked Eggplant Parmesan is a great way to indulge in the flavors of traditional Italian comfort food without the carbs. It’s easy to prepare, full of flavor, and a satisfying option for anyone following a keto or low-sodium diet. The crispy almond flour coating provides that familiar crunch, making it a true comfort food alternative.

Eggplant and Avocado Lettuce Wraps

Eggplant and Avocado Lettuce Wraps are a fresh and light lunch option, perfect for a keto diet. This recipe combines sautéed eggplant with creamy avocado, wrapped in crisp lettuce for a refreshing and flavorful bite. It’s a satisfying way to enjoy eggplant without worrying about carbs, and it’s packed with healthy fats.

Ingredients:

• 1 medium eggplant, diced
• 1 ripe avocado, mashed
• 1 tablespoon olive oil
• 1 teaspoon lemon juice
• 1/2 teaspoon smoked paprika
• Salt and pepper, to taste
• 8 large lettuce leaves (such as romaine or butter lettuce)
• 1/4 cup chopped cilantro (optional)

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add diced eggplant and sauté for 5–7 minutes until soft and golden brown. Season with smoked paprika, salt, and pepper.
3. In a small bowl, mash the avocado with lemon juice and a pinch of salt and pepper.
4. Lay the lettuce leaves flat on a plate.
5. Spoon the sautéed eggplant into the center of each lettuce leaf, top with mashed avocado, and garnish with chopped cilantro.
6. Roll up the lettuce leaves into wraps and serve immediately.

Eggplant and Avocado Lettuce Wraps are a fresh, satisfying, and low-carb lunch that’s bursting with flavor. The combination of warm sautéed eggplant and creamy avocado, all wrapped in crisp lettuce, is a delicious and nutritious meal that will keep you full and energized throughout the day. These wraps are perfect for meal prepping or a quick, light lunch.

Eggplant and Mushroom Stir-Fry

This Eggplant and Mushroom Stir-Fry is a savory and low-carb dish that’s quick to prepare. With a medley of vegetables and a light stir-fry sauce made from coconut aminos, this recipe is a flavorful and healthy option for anyone looking for a low-sodium, keto-friendly lunch. The earthy mushrooms and tender eggplant combine beautifully in this simple, delicious dish.

Ingredients:

• 1 medium eggplant, diced
• 1 cup mushrooms, sliced
• 1 red bell pepper, sliced
• 1 small onion, sliced
• 2 tablespoons coconut aminos
• 1 tablespoon sesame oil
• 1/2 teaspoon ground ginger
• 1/4 teaspoon chili flakes (optional)
• 2 tablespoons chopped green onions for garnish

Instructions:

1. Heat sesame oil in a large skillet or wok over medium heat.
2. Add the diced eggplant and sauté for 5 minutes until it starts to soften.
3. Add the mushrooms, red bell pepper, and onion, and cook for an additional 5–7 minutes, stirring occasionally.
4. Stir in coconut aminos, ground ginger, and chili flakes if using. Cook for 2–3 minutes until the vegetables are tender and the sauce is absorbed.
5. Garnish with chopped green onions and serve immediately.

Eggplant and Mushroom Stir-Fry is a delicious, low-carb, and nutrient-dense dish that’s perfect for a quick lunch. The combination of savory mushrooms and tender eggplant, combined with the light yet flavorful stir-fry sauce, makes this meal incredibly satisfying without being heavy. It’s also a great option for meal prepping or packing for lunch throughout the week.

Eggplant and Tomato Casserole (Keto-Friendly)

This Eggplant and Tomato Casserole is a rich, comforting dish that’s naturally low in sodium and keto-friendly. The layers of tender eggplant and juicy tomatoes are baked with melted cheese, creating a satisfying and hearty meal. It’s a great option for lunch or dinner when you’re craving something warm and savory but still want to stick to a low-carb, low-sodium diet.

Ingredients:

• 2 medium eggplants, sliced into 1/4-inch rounds
• 2 large tomatoes, sliced
• 1 cup shredded mozzarella cheese (unsalted)
• 1/2 cup grated Parmesan cheese
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, heat olive oil over medium heat. Sauté the eggplant slices for 4–5 minutes per side, until golden and soft.
3. In a baking dish, arrange a layer of sautéed eggplant slices, followed by a layer of tomato slices. Repeat layers until all the eggplant and tomato are used up.
4. Sprinkle garlic powder, oregano, salt, and pepper over the top.
5. Top with shredded mozzarella and grated Parmesan cheese.
6. Bake for 25 minutes until the cheese is melted and bubbly.
7. Let it cool for a few minutes before serving.

This Eggplant and Tomato Casserole is a deliciously satisfying dish that brings out the best flavors of its simple ingredients. It’s a perfect low-carb, keto lunch that will keep you full without compromising on flavor. The blend of mozzarella and Parmesan creates a cheesy, golden top that pairs beautifully with the tender eggplant and juicy tomatoes underneath.

Eggplant and Chicken Stir-Fry

Eggplant and Chicken Stir-Fry is a quick, one-pan meal that’s packed with protein and healthy vegetables. The mild flavor of the eggplant complements the tender chicken, and the stir-fry sauce made from coconut aminos adds a savory umami taste without the added sodium. This keto-friendly dish is perfect for a fast, satisfying lunch.

Ingredients:

• 2 chicken breasts, thinly sliced
• 1 medium eggplant, diced
• 1 bell pepper, sliced
• 1/2 onion, sliced
• 2 tablespoons coconut aminos
• 1 tablespoon olive oil
• 1 teaspoon ground ginger
• 1/2 teaspoon garlic powder
• 1/4 teaspoon red chili flakes (optional)
• Fresh cilantro for garnish

Instructions:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add the sliced chicken and cook for 5–7 minutes until browned and cooked through. Remove the chicken and set aside.
3. In the same skillet, add the diced eggplant, bell pepper, and onion, and sauté for 4–5 minutes until tender.
4. Return the chicken to the pan, then add coconut aminos, ginger, garlic powder, and red chili flakes. Stir everything together and cook for an additional 2–3 minutes.
5. Garnish with fresh cilantro before serving.

This Eggplant and Chicken Stir-Fry is a quick, flavorful dish that combines lean protein with healthy vegetables, making it a perfect choice for a keto-friendly, low-sodium lunch. The coconut aminos provide a delicious, savory base for the stir-fry without any added salt, and the veggies add a satisfying crunch and freshness to the meal.

Grilled Eggplant and Pesto Salad

Grilled Eggplant and Pesto Salad is a fresh and vibrant meal that combines smoky grilled eggplant with the rich, herby flavors of pesto. The dish is low-carb, keto-friendly, and provides a healthy dose of fats from the pesto, making it an ideal lunch option. The addition of fresh greens and a touch of lemon adds brightness, making this a deliciously light yet filling salad.

Ingredients:

• 2 medium eggplants, sliced into rounds
• 2 tablespoons olive oil
• Salt and pepper, to taste
• 1/4 cup pesto (homemade or store-bought, low-sodium)
• 4 cups mixed salad greens (arugula, spinach, or baby kale)
• 1 tablespoon lemon juice
• 1 tablespoon pine nuts (optional for garnish)

Instructions:

1. Preheat your grill or grill pan over medium-high heat.
2. Brush eggplant slices with olive oil and season with salt and pepper. Grill the eggplant slices for about 3–4 minutes per side until they have grill marks and are tender.
3. In a large bowl, toss the salad greens with lemon juice and a little more olive oil.
4. Once the eggplant slices are grilled, cut them into strips and add to the salad.
5. Drizzle the pesto over the salad and toss to coat.
6. Garnish with pine nuts (optional) and serve immediately.

Grilled Eggplant and Pesto Salad is a light yet satisfying lunch that’s perfect for anyone on a keto or low-sodium diet. The smoky flavor of the grilled eggplant pairs wonderfully with the fresh, herby pesto, while the crisp greens and lemon add brightness and freshness to the dish. It’s a simple but flavorful meal that’s ideal for meal prep or a quick lunch.

Eggplant and Ground Turkey Skillet

This Eggplant and Ground Turkey Skillet is a one-pan, low-carb meal that’s quick, flavorful, and packed with protein. The combination of ground turkey and tender eggplant makes it a hearty yet light dish, and the addition of aromatic spices gives it a bold and savory taste. Perfect for a keto lunch, this dish can be made in under 30 minutes and is easily customizable to suit your preferences.

Ingredients:

• 1 medium eggplant, diced
• 1 lb ground turkey (preferably lean)
• 1 tablespoon olive oil
• 1/2 onion, diced
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/4 teaspoon ground cinnamon
• Salt and pepper, to taste
• Fresh parsley for garnish

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the ground turkey and cook, breaking it apart with a spatula, until browned and cooked through, about 5-7 minutes. Remove from the pan and set aside.
3. In the same skillet, add the diced eggplant, onion, and garlic. Sauté for 5-7 minutes until the eggplant is tender and golden.
4. Add the cooked ground turkey back into the skillet along with cumin, smoked paprika, cinnamon, salt, and pepper. Stir to combine and cook for another 3-4 minutes.
5. Garnish with fresh parsley and serve hot.

This Eggplant and Ground Turkey Skillet is a filling, flavorful, and nutrient-packed meal that’s perfect for a keto-friendly lunch. It’s simple to make and full of bold spices, offering a comforting yet light dish that’s rich in protein and healthy fats. It’s an easy meal prep option and works well for busy weekdays when you need a quick and satisfying meal.

Eggplant and Zucchini Gratin

Eggplant and Zucchini Gratin is a comforting, keto-friendly casserole that layers thinly sliced eggplant and zucchini with a rich, cheesy topping. The combination of vegetables with mozzarella and Parmesan creates a decadent, low-carb dish that’s perfect for a cozy lunch. This gratin is an ideal way to enjoy the savory flavors of roasted vegetables with a cheesy twist.

Ingredients:

• 1 medium eggplant, thinly sliced
• 2 small zucchinis, thinly sliced
• 1 cup shredded mozzarella cheese
• 1/2 cup grated Parmesan cheese
• 1/2 cup heavy cream
• 1 teaspoon garlic powder
• 1/2 teaspoon dried thyme
• Salt and pepper, to taste
• 1 tablespoon olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat and sauté the zucchini and eggplant slices for 5-7 minutes, until they begin to soften.
3. In a greased baking dish, layer the sautéed zucchini and eggplant slices.
4. In a small bowl, combine the heavy cream, garlic powder, thyme, salt, and pepper. Pour the mixture over the vegetables.
5. Top with mozzarella and Parmesan cheese.
6. Bake for 20-25 minutes until the cheese is golden and bubbly.
7. Allow it to cool for a few minutes before serving.

Eggplant and Zucchini Gratin is a comforting and flavorful dish that is perfect for lunch or a light dinner. The creamy, cheesy topping contrasts wonderfully with the tender roasted vegetables, making this gratin a low-carb delight. It’s a satisfying meal that will keep you full, and it’s a great way to enjoy your vegetables in a rich, flavorful way.

Eggplant and Broccoli Stir-Fry

Eggplant and Broccoli Stir-Fry is a quick and healthy meal packed with nutrients and flavor. The eggplant absorbs the savory stir-fry sauce, while the broccoli adds a satisfying crunch. This low-carb, keto-friendly recipe is simple to prepare and can be made in under 20 minutes, making it an ideal option for busy lunch days.

Ingredients:

• 1 medium eggplant, sliced into strips
• 1 cup broccoli florets
• 1/2 onion, sliced
• 2 tablespoons coconut aminos
• 1 tablespoon sesame oil
• 1 teaspoon grated ginger
• 1/2 teaspoon garlic powder
• 1/4 teaspoon red chili flakes (optional)
• 2 tablespoons chopped green onions for garnish

Instructions:

1. Heat sesame oil in a large skillet or wok over medium heat.
2. Add the sliced eggplant and cook for 5-7 minutes, stirring occasionally, until it begins to soften.
3. Add the broccoli florets and onion slices to the skillet and sauté for another 4-5 minutes, until the vegetables are tender.
4. Stir in the coconut aminos, ginger, garlic powder, and chili flakes (if using). Cook for an additional 2-3 minutes until the sauce is absorbed and everything is well combined.
5. Garnish with chopped green onions and serve immediately.

Eggplant and Broccoli Stir-Fry is a simple yet flavorful low-carb dish that’s perfect for a quick and nutritious lunch. The combination of tender eggplant and crisp broccoli, paired with the savory stir-fry sauce, makes this meal a great option for those looking for a satisfying and healthy meal. It’s quick, easy to prepare, and can be customized with other veggies or protein sources.

Note: More recipes are coming soon!