Caramelized Eggplant Hash {Low-Carb, Gluten-Free}



A seriously simple, non-starchy and low carb caramelized eggplant hash, perfect for any meal of the day!

Ok, I seriously owe eggplant an apology.  We have been living in Spain for almost three glorious months now, and they often bring your meat or entree with a side of roasted or grilled eggplant and peppers.  I have never been a fan of eggplant, but the way they serve it here is so darn good and always with flaky sea salt and a drizzle of olive oil.  So in the mood of being adventurous I picked up some eggplant at the market and then of course it sat in my refrigerator starring at me every time I opened the door.

Finally the other day, I was completely out of groceries, but had no desire to go to the store.  So I decided to put one of my favorite cooking phases to a test, when in double start with an onion, garlic and olive oil.  This pretty much turned into an “everything but the kitchen sink” skillet that I topped with an egg of course….and it was SO good, I haven’t been able to stop making or eating this for weeks now!  Because of having Type 1 Diabetes, I have to watch the amount of carbs I eat each day and this caramelized eggplant hash has been the perfect low-carb option as a breakfast hash or dinner side.

Caramelizing creates a naturally sweet flavor as well as the most amazing texture! I absolutely love a good potato hash and this caramelized eggplant hash is the perfect non-starchy vegetable, low-carb alternative but it’s totally delicious! You will want to eat any leftovers out of the pan with a spoon, just saying!

This recipe doesn’t contain exact measurements or directions, because you can’t really mess it up and I want to teach you to be able to go into your kitchen and create something magical without the stress of exact measurements.

I believe there is something therapeutic about chopping, drizzling olive oil a pan and listening to bacon sizzle. 

This past week I started working on a big new project that I am SO excited about, but will take some months to refine—be sure you are on my newsletter list for sneak peaks and details.  It got me thinking about life and how we sometimes overcomplicate nutrition and diets (a word you know I don’t like)!  Remember, nutrition starts at the table, it starts with you getting your hands involved in the cooking process and your brain activating your senses like sight and smell.  Taking the time to put dinner on the table, sitting down and resting while you eat is arguably one of the best things you can do for your health.  So make this oh so simple kitchen sink hash, top it with an egg and turn it into dinner.

Ps…leftovers taste amazing for breakfast!

Caramelized Eggplant Hash {Low-Carb, Gluten-Free}

serves 6, approximately 10-12 g carbs per serving


  • extra virgin olive oil
  • 6 slices bacon or pancetta, cut into small chunks
  • 1 red onion
  • 2 medium sized eggplants
  • 3 large cloves garlic, crushed
  • sea salt and black pepper to taste
  • poached or fried eggs, for serving
  • feta cheese, crumbled (omit for Paleo, Whole 30)
  • pine nuts
  • fresh basil


  • Drizzle some olive oil in a skillet and warm on the stove to medium heat.
  • While the skillet is heating, chop your bacon or pancetta into small cubes.  Chop your onion as well.  When your pan is hot enough, add the bacon and onion allowing it to sizzle for a few minutes.
  • Next chop your eggplant into very small chunks (this is key to creating the best texture).
  • Add the chopped eggplant and set a timer for about 20 minutes, stirring every so often so that bottom does not burn.  Season with a sprinkle of salt and fresh cracked pepper.  Occasionally add a drizzle of olive oil, because you will notice that eggplant absorbs a lot of moisture (but this is what makes this dish so magical in the end).  Towards the end of the cooking time, stir in your garlic.
  • Top with a poached or fried egg, feta cheese, pine nuts and fresh basil.


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  1. Bonnie says:

    I love subbing oven baked eggplant chips for pasta noodles when making lasagna (or any other baked pasta dish). It’s delicious and I can’t stop eating them straight off of the baking sheet when they come out of the oven!

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