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Low-Carb Eggplant Caponata Pasta

Gluten Free Keto Low Carb Vegetarian

Recipe by Chef Michele Ragussis

  • Cook Time 25 minutes
  • Serves 2
  • Difficulty Easy

Low-Carb Eggplant Caponata Pasta

Are you a fan of eggplant? If you're not in love with this delicious vegetable, you will be once you try our amazing low-carb eggplant Caponata pasta. This dish is a true Italian classic.

To lighten up this dish, we added keto-friendly It's Skinny Spaghetti. That's right, you can have your pasta without feeling like you're cheating on your diet! There's no guilt here, just delicious and satisfying pasta!

Eggplant Caponata: A Sicilian Classic

Eggplant isn't quite as popular in the United States as it is around the world. It pops up in many Asian and Mediterranean recipes. If you're looking for a meal to make you a fan of this pretty purple nightshade, then Caponata is a great place to start.

Eggplant is versatile and nutritious. It originated in India and China over 2500 years ago. Eventually, eggplants made their way to Spain and spread throughout the Mediterranean during the Middle Ages.

The truth is that some people aren't fans of eggplant because it can be bitter if not properly prepared. However, many of the common varieties used in cooking today are less bitter and easy to work with. With some types of eggplant, you can even eat the peel!

Eggplant is also very healthy. It's low in calories, high in fiber, and rich in many types of antioxidants. Eggplants contain an array of vitamins and minerals, including vitamins C, K, magnesium, and several B vitamins.

In some studies, eggplant has shown promise in lowering bad cholesterol levels, which can contribute to heart disease. Antioxidant-rich foods like eggplant are often touted as cancer-prevention foods. Fiber and potassium support heart health, too. No wonder eggplant is so popular in areas where people are thought to be the healthiest!

So, how do you make eggplant taste good? It can be a little bitter, but the bitterness is typically mild. The spongy texture helps it easily absorb the other flavors in your dish. The trick to eggplant is to cook it the right way to bring out the sweetness and to select smaller, younger eggplants.

Eggplant caponata makes the most of flavors. By sauteing eggplant, it becomes sweet and delicious. When combined with tangy vinegar and tomatoes, the dish bursts with rich, exciting flavors. Celery and onions add additional depth.

Capers add some brininess to this dish, and the parsley and Parmesan make a satisfying garnish. Sometimes, it includes pine nuts, basil leaves, or golden raisins. Traditional Caponata is served cold or room temperature in many restaurants as an antipasto (starter) dish or side dish. It's often served alongside crostini or Italian bread.

However, we decided to keep the flavor and ditch the carbs by serving roasted eggplant Caponata over zero net carb It's Skinny Spaghetti! This dish is bound to become one of your favorite Italian meals. It's a vibrant and delicious vegetarian pasta dish.

It's Skinny: Delicious Pasta Lightened-Up

If you're a pasta lover trying to lose weight, you likely miss your favorite dishes. For most people following keto, paleo, and other low-carb lifestyles, pasta is a no-go.

You can put pasta back into your regular rotation with It's Skinny. We took konjac—an Asian root vegetable—and turned it into a yummy, zero-net carb, 9-calorie pasta! You can enjoy an entire pack (two servings) without taking your calorie count into the double digits! That's amazing!

But how does it taste? Well…like Pasta. Unlike some of the common pasta swaps out there—zucchini noodles, squash noodles, cauliflower rice—It's Skinny doesn't add an overpowering flavor or extra water to your dish.

Best of all, it couldn't be easier to prepare. There's no waiting for water to boil and trying to get the perfect "al dente" texture. It's Skinny is ready fast! Just open the pack, drain, rinse, and add it to your other ingredients at the end of your cooking. It takes on the flavors of your sauce and protein as it heats through. In under five minutes, you'll have yummy, satisfying pasta.

Oh, and did we mention there's also It's Skinny Rice-Shape?! You can remake your favorite carb-heavy dishes with keto-friendly It's Skinny. Try everything from rice-shape pudding to your favorite taco bowls. It's all possible with It's Skinny.

Enjoy all our great varieties, including our organic line. It's Skinny styles include:

Don't miss our new Skinny Mac too! You can enjoy yummy, fast, low-carb macaroni and cheese whenever you want! If all these options give you choice paralysis, try a variety pack! You'll get some of each type, and you can test and try all your favorite meals with a low-carb twist.

We have a great library of It's Skinny recipes if you need some recipe ideas. We've remade all your favorite dishes with keto pasta and rice-shape. Enjoy everything without derailing your diet!

Are you ready for this eggplant Caponata? It's a great dish to start your It's Skinny journey.

Make Eggplant Caponata Your Way

Sometimes, we all like to play around in the kitchen—add a little more of this and a touch of that. This recipe is very forgiving, so feel free to change it up as you like. If you're looking for some customization ideas, here are a few questions we've answered about low-carb eggplant Caponata recipe.

Can I add other vegetables to my Caponata?

This vegetarian pasta dish really delivers on the veggies with celery, onions, sweet bell peppers, and, of course, eggplant. But if you want to add a few more vegetables into the mix, we won't stop you! This delicious recipe pairs well with zucchini and summer squash.

You could add different varieties of tomatoes to this Caponata. Yellow onion is perfectly delicious. Red onion is also yummy. Spinach is always a welcome option. Broccolini is another way to liven up Italian meals like this one. Green olives or kalamata olives play well with the other flavors, too. Swap out white vinegar for good quality red wine vinegar. Add fresh basil. Mix it up and have fun!

How do I make eggplant less bitter?

Generally, most of the eggplants on the market today are nowhere near as bitter as they used to be. If you want to avoid bitterness altogether, look for smaller and younger eggplants with smooth skin. The older and larger an eggplant gets, the more likely it is to get bitter. Much of the bitter taste will cook out when you sauté the eggplant (baking, grilling, and roasting also help).

Most of the bitterness is in the skin because of alkaloid compounds, so pealing the eggplant reduces those flavors significantly. If you have a large eggplant, cut it into small pieces and liberally sprinkle them with salt. The salt draws out the moisture by causing the eggplant to "sweat." Let it sit for about 20 minutes, and then rinse the salt off the eggplant and pat it dry.

Can I add some protein to this dish?  

Eggplant is a surprisingly meaty vegetable. In fact, many vegetarians like dishes like eggplant parmesan because of its savory flavor and hearty texture. This recipe makes an excellent option for a Meatless Monday.

If you want to add meat to this dish, go with chicken, beef, or even lamb. Some people may want to add tofu or chickpeas to this recipe instead. Keep in mind that some plant proteins might also contain carbohydrates, so if you're trying to keep it low-carb, watch the stats carefully.

How to Make Low-Carb Eggplant Caponata Pasta

Are you ready to enjoy this rich, satisfying Mediterranean dish? Tender eggplant, sweet bell peppers, tomatoes, onions, salty capers, and celery make a delicious mix of bright and colorful flavors. The vinegar gives this dish a tangy bite. When you make it with It's Skinny Spaghetti, you can enjoy eggplant caponata as a filling, satisfying main dish (without guilt)!


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  • Spaghetti | It's Skinny
  • 1 package It's Skinny Spaghetti
  • 1/2 eggplant, diced
  • 1 tomato, diced
  • 1 celery stalk, diced
  • 1 red bell pepper, diced
  • 1/2 white onion, diced
  • 3 cloves garlic, minced
  • 1 tbsp parsley, chopped
  • 2 tbsp extra virgin olive oil
  • 1 tbsp capers
  • 1 1/2 tsp white vinegar
  • 2 tbsp grated Parmesan cheese




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