Low Carb Caponata

A white bowl filled with a colorful stew of eggplant, tomatoes, peppers, and olives, garnished with basil.

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Caponata is a traditional Sicilian eggplant dish that combines tender sautéed vegetables with a tangy-sweet agrodolce sauce. Featuring eggplant, tomatoes, onions, capers, and olives, this versatile dish can be served warm or cold as a side, spread, or light main course. It’s an excellent way to celebrate Mediterranean flavors using wholesome, plant-based ingredients.

Prep Time20

Cook Time40

Total Time1

Course: Appetizer, Side Dish

Cuisine: Italian, Mediterranean

Keyword: eggplant caponata, keto caponata, low-carb caponata, low-carb side dish, Sicilian eggplant dish

Servings: servings

Calories: 113kcal

Author: Chef Jenn

Ingredients

1 eggplant diced
1 teaspoon salt
¼ cup olive oil
1 cup red onion diced
2 celery stalks diced
1 red bell pepper chopped
2 garlic cloves minced
4 large ripe tomatoes peeled, seeded, and chopped
2 tablespoons capers drained
⅓ cup pitted green olives drained and chopped
2 tablespoons red wine vinegar
2 teaspoons sugar substitute
salt and freshly ground black pepper
fresh basil or parsley

Instructions

Sprinkle diced eggplant with salt and let it rest in a colander for 30 minutes. Rinse briefly, then pat dry thoroughly using a towel or paper towels.
Heat the olive oil. Add the eggplant and cook until it turns golden and soft—about 8 to 10 minutes. Remove from the pan and set aside.
Cook the onion, celery, and bell pepper for about 5 minutes until soft.
Stir in the garlic and cook for 1 minute, just until it becomes fragrant.
Add the chopped tomatoes to the skillet and cook for about 8 to 10 minutes, stirring occasionally, until they start to break down and form a sauce.
Mix in the capers, olives, vinegar, and sweetener. Simmer for about 5 minutes.
Return the eggplant to the skillet and stir gently. Let everything cook together for another 10 minutes.
Taste and season with salt and pepper.
Let the dish cool to room temperature.
Serve warm, chilled, or at room temp. Garnish with chopped basil or parsley before serving.

Notes

Chef Jenn's Tips

Don't skip salting the eggplant. That 30-minute rest pulls out the water that would otherwise turn the finished dish watery instead of jammy.
Make it a day ahead if you can. The flavors round out and deepen overnight in the fridge, more than they do straight off the stove.

Nutrition