Low Carb Mediterranean Eggplant Salad Recipe

Atkins Low Carb Mediterranean Eggplant Salad
Net Carbs
Prep Time: 65 Minutes
Cook Time: 15 Minutes
Phase: Phase 2
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









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How to Calculate Atkins Net Carbs

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  • 207 g Eggplant, raw
  • 0 1/4 tsp Salt
  • 0 1/2 each Egg (1 large fresh, whole, raw egg = 50g)
  • 0 1/4 cup Parmesan cheese, grated (1 cup= 100g)
  • 0 3/4 teaspoon Italian seasoning
  • 0 1/4 tsp Garlic Powder
  • 0 1/8 tsp Crushed Red Pepper Flakes
  • 0 1/8 tsp Salt
  • 2 1/4 tsp avocado oil
  • 0 1/4 cup Olive Oil
  • 2 Tbsp basil pesto
  • 2 Tbsp Red Wine Vinegar
  • 0 1/8 tsp Salt
  • 5 oz Spinach, baby
  • 16 each Cherry or Grape Tomato
  • 5 1/2 oz fresh mozzarella cheese, ciliegine
  • 0 1/2 cup Roasted Red Pepper Strips, jarred


  1. Cut the eggplant into 1-inch cubes, sprinkle with ¼ teaspoon salt, and arrange in a single layer on a paper towel lined plate. Let sit for 45 minutes to release moisture.
  2. In a medium bowl, whisk the egg. In another small flat bottom bowl, combine the parmesan cheese, almond flour, Italian seasoning, garlic powder, red pepper flakes, and 1/8 teaspoon salt until evenly combined. Dry the eggplant cubes with a clean kitchen towel or paper towel, then toss them with the egg to evenly coat. Press each side of each cube into the cheese coating and place on a plate. Spray opposite sides of the coated eggplant cubes with avocado oil spray. 
  3. Warm air fryer to 390°F, fry eggplant cubes in a single layer for 2-3 minutes, then gently shake to flip and cook for another 2-3 minutes, working in batches as needed. Set aside.
  4. Make the pesto dressing. In a small bowl, whisk together ¼ cup olive oil, red wine vinegar, pesto and 1/8 teaspoon salt.
  5. To assemble the salads, evenly divide the spinach between 4 bowls. Top each bowl with 4 halved mini mozzarella balls, 4 halved cherry tomatoes, 2 tablespoons roasted red pepper strips, and one quarter of the fried eggplant cubes (about 46 g or a heaping ½ cup). Dress each salad with 2 tablespoons pesto dressing and enjoy!

Cooking Tip