Anyone can agree that it’s almost impossible to resist a savory, refreshing, and downright delicious dish — whether you’re on the keto diet or not. Imagine a serving of pork rind panko eggplant that’s the perfect balance of savory and subtle richness. One bite, and there’s the satisfying crunch of pork rinds creating a unique contrast to the tender and juicy eggplant.

Did that get your mouth watering? Good news! Pork rind panko eggplant is a hearty and comforting dish that can fit well into your ketogenic diet. 

What is Pork Rind Panko?

Breadcrumbs are one ingredient that keto dieters generally avoid. It’s because they’re high in carbohydrates, containing about 78 grams of carbs per one-cup serving. While most keto dieters have their dishes without breading, others use breadcrumbs alternatives that have a lower carb content. 

Pork rind panko is one of them. Made with crushing pork rinds into a fine texture, pork rind panko is naturally low in carbohydrates and high in protein. When it comes to flavor and texture, it adds a satisfying crunch and a delicious smoky, meaty twist to dishes. 

Why Choose Eggplant for Keto?

Now onto the other star ingredient in pork rind panko eggplant, which is, of course, the eggplant itself. Eggplants are popular in the keto diet. They’re naturally low in carbs (about 4.82 grams per cup of eggplants sliced into cubes) and are quite nutrient-dense. 

Plus, because of their mild flavor, eggplants can serve as a great base for a range of dishes. Coated with pork rind panko and baked or fried, they deliver a satisfying texture and unique flavor. 

Health Benefits of Pork Rind Panko Crusted Eggplant

Pork rind panko-crusted eggplant isn’t just a delicious dish. It’s also packed with health benefits that can benefit your keto diet journey. The main ingredients, pork rinds, and eggplants, add nutritional value to the dish. 

• Low in carbs: Pork rinds and eggplants are both naturally low in carbs, like cauliflower, making them a great substitute for high-carb breaded dishes. Similar to 
• High in protein: Pork rinds are rich in protein (17 grams per one-ounce serving), an essential nutrient for the ketogenic diet. Proteins help with immune function and overall metabolic health. 
• Abundant in healthy fats: Pork rinds are also high in healthy fats. This is important for keto dieters who use fat as their primary energy source. Healthy fats help support ketosis and maintain energy levels. 
• Contains fiber: Eggplants are a good source of dietary fiber, with a one-cup serving containing 2.46 grams. Fiber is important for promoting healthy digestion and maintaining blood sugar levels. It also plays a role in weight management, helping keep you full for longer and reducing cravings. 
• Packed with antioxidants: Eggplants are great for skin and cellular health. They contain nasunin, a powerful antioxidant that helps protect against free radical damage and reduces inflammation in the body. 
• Rich in vitamins and minerals: Eggplants are nutrient-dense and abundant in vitamins and minerals like potassium, manganese, and vitamins C and K. All these contribute to various body functions and support immune and bone health. 

How to Prepare Pork Rind Panko for Eggplant

While pork rind panko has become a popular substitute for breadcrumbs among keto dieters, it’s unfortunately still a challenge finding it on grocery shelves. Not to worry, though, because making your own is a quick and easy process. 

Start with a bag of pork rinds, preferably plain or lightly salted, to avoid extra carbs. Crush the pork rinds using a food processor, pulsing until they reach a breadcrumb-like texture. If you don’t have a food processor, you can also use the rolling pin method. Place the pork rinds in a ziplock bag and use a rolling pin to crush them. 

If you want to add flavor to your pork rind panko, you can mix in some low-carb seasonings like Italian herbs, garlic powder, or chili powder. 

Cooking Techniques for Pork Rind Panko Eggplant

Preparing pork rind panko eggplant is very foolproof. After slicing the eggplants and coating them with pork rind panko, you choose whether to bake them in the oven, toss them in the air fryer, or go the old-fashioned route and fry them in a pan. 

Regardless of which cooking method you use, you’re guaranteed a tasty keto-friendly dish you can enjoy as an appetizer, snack, or side dish. 

Baking

The healthiest way to cook pork rind panko eggplant is by baking. That’s because it doesn’t involve excess oil. It’s also an easy, hands-off process that doesn’t require you to stand by the stove to cook your dish. However, the result may not be as crispy and crunchy as fried pork rind panko eggplant. 

To bake pork rind panko eggplant, preheat the oven to 400°F (200°C) and place the coated eggplants on a baking sheet or wire rack. Bake for 10-15 minutes per side. 

Air Frying

Air frying is another hands-off method to cook your pork rind panko eggplant. Compared to old-school frying, this method has a faster cooking time while yielding the same crispy texture. Depending on the size of your air fryer, though, you might need to cook in small batches. 

To air-fry pork rind panko eggplant, preheat the air fryer to 375°F (190°C). Arrange the coated eggplants in a single layer in the basket. Air fry each side for 5-10 minutes. 

Frying

This method isn’t the easiest or healthiest. But it does make the pork rind panko extra crispy and more indulgent. The process is straightforward but will require more of your attention while cooking. 

If frying is your jam, start by heating oil in a frying pan over medium heat. When the oil is hot, add the coated eggplant slices. Make sure not to overcrowd the pan to achieve even cooking. Fry in small batches for about 2-3 minutes per side until the coated eggplants are crispy and golden brown. 

Serving Suggestions

One of the best things about this dish is it’s incredibly versatile. You can have it as your main dish or side, enjoy it as an appetizer, or eat it when you need a snack in between meals. Here are some suggestions to help elevate your pork rind panko eggplant: 

• Drizzle keto-friendly sauce over your coated eggplants for a richer flavor. 
• Enjoy pork rind panko eggplants as a snack complimented by your favorite keto-friendly dips.
• Serve pork rind panko eggplants with mashed cauliflower, keto coleslaw, or salad on the side. 
• Pair your dish with grilled vegetables, like asparagus or zucchini. 
• Cut the eggplants into long strips before coating and frying to make pork rind panko eggplant fries. 
• Layer the coated eggplants with cheese before baking to add a creamy and interesting flavor.
• Pour marinara sauce over the dish to make it Italian. 
• Garnish pork rind panko eggplant with cilantro, parsley, or basil to add freshness. 

Conclusion

Pork rind panko eggplant is a simple, fool-proof dish. Whether you eat it as an appetizer, main dish, side, or snack, it’s sure to provide the crunchy texture and hearty flavor you crave. Best of all, this dish is low-carb, making it easy to add to your keto diet plan. Just make sure not to eat too much, regardless of how tempting!