Quick Answer
Eggplant rollatini is relatively high in carbs compared to non-starchy vegetables, but can fit into a low-carb or keto diet when portions are controlled. A 1 cup serving of eggplant rollatini contains around 15 grams of net carbs. This means about half the calories come from carbs. However, the high fiber content helps mitigate blood sugar spikes. Eggplant itself is lower in carbs than the traditional wheat pasta and ricotta filling. Overall, eggplant rollatini can be enjoyed on a low-carb diet if portions are watched and balanced with non-starchy veggies. Those on a keto diet may want to skip the pasta and use an alternative like zucchini noodles.
What Are The Carb Counts In Eggplant Rollatini?
The carbohydrate content of eggplant rollatini can vary considerably depending on the specific recipe. However, here are some general nutrition facts on the main ingredients:
Eggplant
– 1 cup of cooked eggplant cubes contains around 5 grams of net carbs (7 grams total carbs minus 2 grams fiber).
– Eggplant has just 20 calories per cup, with 4 grams of carbohydrates.
– It’s low in fat and high in fiber, nutrients like manganese and anthocyanin antioxidants.
Pasta
– Traditional wheat pasta can have 40-50 grams of total carbs per cup.
– Using an alternative like zucchini noodles instead can reduce the carbs to around 5 grams.
– Other lower carb pasta swaps include shirataki noodles, pulses pastas (made from beans or lentils), or pasta made with almond flour or oat fiber.
Ricotta Cheese
– Part skim ricotta has around 5 grams net carbs per 1/2 cup.
– Whole milk ricotta is slightly higher with 7 grams net carbs.
– Ricotta cheese is high in protein with 14 grams per 1/2 cup.
Tomato Sauce
– 1/2 cup of tomato sauce contributes around 5 grams of net carbs.
– The fiber in tomato sauce helps mitigate blood sugar spikes.
When all the elements come together, a 1 cup serving of eggplant rollatini provides:
– 15 grams of net carbs
– 5 grams of fiber
– 11 grams of protein
So while not extremely low carb, it can work for low carb diets in moderation and with careful portioning to account for the other carbs in your meals. Those on keto may want to skip the pasta layer and use an alternative.
Eggplant Rollantini Nutrition Facts
Here is the full nutrition breakdown for a 1 cup serving of eggplant rollatini according to the USDA:
| Nutrient | Amount |
|---|---|
| Calories | 121 |
| Protein | 11.4 g |
| Carbohydrates | 15.3 g |
| Fiber | 5.3 g |
| Sugar | 7.9 g |
| Fat | 4.8 g |
| Saturated Fat | 2.4 g |
As you can see, over half the calories (56%) come from carbs when you account for the fiber. A good portion of that is natural sugar from the tomato sauce rather than added sugar.
It also provides a variety of vitamins and minerals:
– 25% DV vitamin C
– 15% DV vitamin A
– 12% DV calcium
– 10% DV iron
– 9% DV vitamin B6
Glycemic Index And Glycemic Load Of Eggplant Rollatini
The glycemic index (GI) is a measure of how quickly a food causes spikes in your blood sugar. Foods are ranked on scale of 0 to 100.
The glycemic load takes into account the carbohydrate amount as well as the GI.
Eggplant itself has a very low GI of just 15. That means it’s digested and absorbed slowly and causes a more gradual rise in blood sugar.
However, once it’s combined with pasta and cheese to make eggplant rollatini, the GI increases. There are no specific measurements available. But based on the main ingredients, eggplant rollatini likely has a moderately high GI around 60.
The glycemic load comes out medium, around 15 per serving. Even though the GI is fairly high, the total carb amount remains moderate.
This glycemic load means eggplant rollatini shouldn’t cause major blood sugar spikes compared to some other high carb foods. The fiber content helps slow absorption as well.
However, those with diabetes or insulin resistance may still want to keep portions in check.Alternative low carb pastas or zucchini noodles can further improve the blood sugar response.
Does Eggplant Rollatini Fit Into A Low Carb Diet?
Eggplant rollatini can be incorporated into a low carb diet when eaten in moderation and balanced out with non-starchy vegetables and protein foods.
Here are some tips for enjoying eggplant rollatini on a low carb or keto diet:
– Limit portion size to 1 cup or less per serving
– Swap out traditional pasta for zucchini noodles or pulse-based pastas to reduce carbs
– Load up on extra veggies like sautéed broccoli, spinach, or salad to balance the carbs
– Choose full fat ricotta and avoid reduced fat versions with added starches
– Pair with protein like grilled chicken or Italian sausage to slow digestion
– Avoid breaded versions which drive up the carb count
Following these modifications, eggplant rollatini can even work for keto diets, with a single serving coming in around 10 net grams of carbs.
Those on strict low glycemic diets under 50-60 grams per day may want to further limit portion size or avoid eggplant rollatini if pasta is included. But for most low carb eating patterns, it can be worked into the mix in reasonable amounts.
Low Carb Substitutions To Reduce Carbs In Eggplant Rollatini
Here are some suggestions for lowering the carbs in eggplant rollatini:
Use Zucchini Instead of Pasta
Swapping out wheat pasta for spiralized zucchini or zucchini noodles is an easy way to slash the carbs. Zucchini contains just 3 grams of net carbs per cup versus over 40 grams in regular pasta.
You can quickly spiralize zucchini yourself or find pre-spiralized noodles at many grocery stores. They cook up just like pasta in a few minutes.
Try Cauliflower Rice
Riced cauliflower can stand in for white rice in eggplant rollatini recipes. Simply pulse raw cauliflower florets in a food processor until they reach a rice-like texture.
1 cup of cauliflower rice has just 5 grams of net carbs – much lower than Arborio rice or white rice.
Use Portobello Mushroom Caps
For a nutrient-packed alternative to pasta sheets, try large portobello mushroom caps in place of lasagna noodles. Portobellos are very low in carbs at just 3 grams per mushroom cap.
Simply clean and bake the caps until softened, then fill and roll them up.
Swap Breadcrumbs for Nuts or Pork Rinds
Breaded eggplant rollatini drives up the carb count fast. For crunchy low carb coating, use crushed up pork rinds or nuts like almonds or pecans instead of breadcrumbs. You can also coat with Parmesan cheese or flax meal.
Try Low Carb Cheeses for the Filling
Using all full-fat ricotta for the filling provides around 5 grams of carbs per 1/2 cup.
You can lower this by substituting half the ricotta with creamy low carb cheeses like mascarpone, cream cheese, or goat cheese.
Add More Low Carb Veggies
Bulk up the nutrition and fiber in eggplant rollatini by adding extra low carb vegetables like spinach, broccoli, kale or mushroom. This allows you to use less of the higher carb ingredients.
Health Benefits of Eggplant Rollatini
While moderately high in carbs, eggplant rollatini is packed with beneficial nutrients:
Rich in Antioxidants
Eggplant contains anthocyanins, a type of antioxidant that gives its purple skin that color. These compounds help fight inflammation and protect cells from damage.
The tomato sauce also provides the antioxidant lycopene.
May Promote Heart Health
The fiber, potassium, vitamin C and anthocyanins in eggplant all support heart health. Fiber reduces cholesterol levels and potassium lowers blood pressure.
Supports Blood Sugar Control
Despite being relatively high carb, the fiber content of eggplant rollatini promotes steady, gradual absorption of sugar into the bloodstream. This prevents unhealthy spikes.
High in Bone-Supporting Nutrients
By using cheese in the filling, eggplant rollatini provides calcium, phosphorus, and vitamin K. These nutrients promote bone density.
The magnesium and manganese in eggplant are also involved in bone formation.
May Have Cancer-Fighting Properties
Some early research shows anthocyanins from eggplant may inhibit the growth and spread of certain cancer cells, including colon cancer. More research is needed.
But the combination of antioxidants and fiber suggest eggplant may have protective effects against cancer.
Simple Eggplant Rollatini Recipe
Here is a tasty eggplant rollatini recipe modified to be lower in carbs:
Ingredients
– 1 large eggplant, sliced lengthwise into thin strips
– 2 zucchinis, spiralized into noodles
– 1 cup ricotta cheese
– 1/2 cup parmesan cheese, freshly grated
– 1 egg
– 1 jar tomato sauce, divided
– 1/2 cup mozzarella cheese
– 1 tsp Italian seasoning
– Salt and pepper to taste
– Chopped basil for topping
Instructions
1. Preheat oven to 375°F. Line a baking sheet with parchment.
2. Place eggplant slices on prepared pan and season with salt and pepper. Bake 20 minutes until softened. Remove from oven and set aside to cool.
3. In a bowl combine ricotta cheese, parmesan, egg, and 1/2 cup tomato sauce. Add salt and pepper to taste.
4. Spread about 2 tbsp of ricotta mixture onto each eggplant slice and roll up. Place seam side down in a casserole dish.
5. Top with 1/2 of the tomato sauce and sprinkle with Italian seasoning.
6. Add zucchini noodles and remaining tomato sauce on top.
7. Sprinkle with mozzarella cheese and add more Italian seasoning.
8. Bake 25 minutes until hot and bubbly.
9. Top with fresh basil before serving.
This simplified version uses zucchini noodles instead of pasta to slash the carbs while keeping all the flavor. It makes for an easy low carb meal at just 10 grams of net carbs per serving.
The Bottom Line
Eggplant rollatini is moderately high in carbs, with about 15 grams of net carbs in a one cup serving. This comes mostly from the pasta and cheese used in the filling. However, eggplant itself is low carb and the fiber content helps slow absorption of sugar.
With careful portioning or low carb swaps like zucchini noodles, eggplant rollatini can be incorporated into low carb and keto diets. It makes for an excellent source of antioxidants, vitamins, and minerals. Just watch your portions and balance with non-starchy vegetables for best results.
