Eggplant Noodles with Vegetables (Low-Carb Pasta Alternative)
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Looking for a satisfying alternative to traditional pasta? Eggplant noodles are a great hidden gem to try. They’re sturdier than zucchini noodles, less watery, and hold up well in simple dishes.
Whether you’re eating grain-free, low-carb, or just want more vegetables in your meals, eggplant noodles are easy to make and surprisingly versatile. You can cook them simply in garlic and olive oil or pair them with vegetables and a light sauce like the primavera-style version below.
We aren't a completely grain-free family, but we do eat a lot less of them than we used to years ago.
Eating simply with meat, veggies, fruits and beans is certainly fine, but it's nice to have some replacements for pizza crust, bread, treats like cookie dough, and of course, pasta.
Most people have heard about zucchini noodles, and while they're delicious, they have their drawbacks.
Enter: eggplant noodles. They’re heartier than zucchini noodles and hold up well in recipes like this simple vegetable dish. They're texture is more like pasta and they are great with simple flavoring or for pairing with rich sauces because they soak them up like a sponge.
Eggplant noodles, like zucchini noodles, are simple to make. And while a spiralizer is a great help for this, you really don't need special equipment to make them.
I like using a spiralizer or a julienne peeler, but in a pinch you could even use a sharp kitchen knife to make thin slices.
If you're unsure about eggplant noodles, try mixing them with regular pasta at first—especially if you're serving kids. That said, they’re surprisingly satisfying on their own when paired with a good sauce and vegetables.
How to Make Eggplant Noodles
Step 1: Cut eggplant into thin noodles
Trim the ends off the eggplant and slice it into thin strips using a knife or julienne peeler. Aim for long, even pieces so they cook evenly and resemble pasta. Stop slicing when you get to the seeds.
Step 2: Salt and let the noodles “sweat”
Spread the eggplant noodles out on a towel and sprinkle lightly with salt. Let them sit for 15–30 minutes to draw out excess moisture. For a quicker method, you can place a towel over the noodles and weigh them down with a heavy pan to help draw out moisture faster.
Step 3: Pat dry thoroughly
Use a clean towel to gently press and remove as much moisture as possible. This step is key for preventing soggy noodles.
Step 4: Cook in batches
Heat a skillet over medium heat with a small amount of oil. Add the eggplant noodles in a single layer and cook briefly until just tender. Avoid overcrowding the pan, or the noodles will steam instead of sauté.
Step 5: Use in recipe or season as desired
Serve simply with olive oil, salt, and herbs, or use in a recipe like the vegetable dish below.
The Best Tool for Making Eggplant Noodles
This is the spiralizer that I have. It is surprisingly sturdy and very affordable. (It would make a great gift for the whole foodie who has everything.
Recipe & Special Diet Notes
- For a vegan parmesan, I like to process 1/4 cup of brazil nuts, 1/4 cup of nutritional yeast, and 1/4 teaspoon salt until it resembles parmesan in appearance.
- For low carb, substitute green beans or snow peas (or some other veggie) for the peas
- For AIP– Use zoodles (zucchini noodles) instead and green beans or snow peas instead of the green peas (green beans are reintro AIP). Add more carrot instead of tomato and use coconut milk instead of almond milk.
This is a tasty way to get more vegetables into your day, which I know helps me since I tend to leave all my vegetable-eating until dinner time.
Frequently Asked Questions
Do you have to salt eggplant?
Modern eggplant varieties are less bitter than they used to be, so salting isn’t always required. However, when making eggplant noodles, salting is recommended to remove excess moisture and improve texture.
How do you keep eggplant noodles from getting soggy?
To prevent soggy eggplant noodles, salt them first to draw out moisture, then pat them dry thoroughly. Cook in a hot pan in batches with the lid off so they sauté rather than steam.
Should you peel eggplant when making eggplant noodles?
Peeling is optional. The skin is edible and helps the noodles hold their shape, but you can peel it if you prefer a softer texture.
What kind of eggplant is best for noodles?
Standard globe eggplants work well and are easy to find. Choose firm eggplants with smooth skin and avoid overly large ones, which tend to have more seeds and a softer texture.
Can you make eggplant noodles without a spiralizer?
Yes. Eggplant noodles are typically made by slicing into thin strips with a knife or using a julienne peeler—no spiralizer needed.
Can you freeze eggplant noodles?
It’s not recommended to freeze raw eggplant noodles, as they tend to become mushy when thawed. For best results, cook and enjoy them fresh.
Simple Eggplant Noodles
Here's a quick, no-fuss way to enjoy eggplant noodles. It's a simple and very tasty version that's a great place to start.
Ingredients
- 2 cups eggplant noodles (prepared as above)
- 1–2 tablespoons olive oil (or avocado oil)
- 1–2 cloves garlic, minced
- Salt and pepper to taste
- Optional: fresh herbs (parsley or basil)
Eggplant Noodles with Vegetables (Primavera-Style)
Ingredients
NOODLES
- 2 eggplants (medium sized)
- 1 teaspoon salt
PRIMAVERA SAUCE
- 2 tablespoons coconut oil (or grass-fed butter)
- 1 tablespoon garlic (minced)
- 1/2 cup red onion (chopped)
- 1/2 red pepper (or yellow; medium sized)
- 1 1/2 cups crimini mushrooms (sliced)
- 2 carrots (medium; ribboned with a vegetable peeler)
- 1 large tomato (chopped)
- 1/2 cup frozen green peas (rinsed and drained)
- 1/2 cup kale (chopped, loosely packed)
- 1/2-3/4 cup water (more water if you like a thinner sauce)
- 1 bay leaf
- 1/2 cup almond milk
- 1 tablespoon arrowroot
- 1/2 teaspoon salt
- 1/4 teaspoon red pepper flakes (omit for AIP)
- 1 teaspoon Herbes de Provence (or italian seasoning blend)
- fresh parsley (to taste; or fresh basil; optional)
- parmesan (or vegan cheese blend – see Recipe Notes; omit for AIP)
Instructions
NOODLES
- Julienne the eggplant creating the noodles (Process until you see seeds.)
- Toss the vegetable noodles with the salt. Place them in a sieve, and place the sieve over an empty bowl.
- Allow the vegetable noodles to sit and 'sweat' for at least 20 minutes.
- Place the noodles into a cotton dishtowel and squeeze the excess moisture from them. They will look something like second photo of eggplant noodles above.
- Saute noodles in a skillet with coconut oil for about 5 minutes to eliminate the raw taste. Set aside until the sauce is complete.
PRIMAVERA SAUCE
- Heat the oil or butter in a deep skillet.
- Add in the onion and bell pepper. Saute for a few minutes, and add the garlic and mushrooms.
- Cook until most of the water from the mushrooms evaporates: about 5 minutes.
- Add the tomato, red pepper flakes, salt, and herb blend, and let it cook for a minute or two.
- Add the water and bay leaf and bring the pan to a simmer for another 1-2 minutes. Meanwhile, whisk the milk and the arrowroot in a separate cup.
- Add the milk mixture, peas, and kale into the hot skillet and combine.
- Once the sauce has thickened, remove from the heat and stir in the optional parsley and/or basil.
- Pour over your eggplant, zucchini, or whole grain noodles.
- Top with parmesan or vegan cheese blend and enjoy!
Notes
- Prevent soggy noodles: Salting and draining the eggplant helps remove excess moisture and improves texture. Be sure to pat the noodles dry well before cooking.
- Cooking tip: Cook the eggplant noodles in batches if needed. Overcrowding the pan can cause them to steam instead of sauté.
- Simple option: For a lighter dish, skip the sauce and sauté the eggplant noodles with garlic and oil.
- Dairy-free/vegan: Use a dairy-free milk and omit the cheese or use a vegan alternative.
- AIP: Eggplant is a nightshade and is not allowed on the AIP diet. For a similar noodle-style dish, use zucchini noodles or spaghetti squash instead and adjust the sauce as needed.
- Vegan parmesan topping: Blend 1/4 cup Brazil nuts, 1/4 cup nutritional yeast, and 1/4 teaspoon salt until it resembles parmesan.
Nutrition
Nutritional information is provided as a courtesy and is merely an approximation. Optional ingredients are not included and when there is an alternative, the primary ingredient is typically used. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts since they have been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
More Grain-Free Noodle Recipes
- Zucchini Noodles with Cherry Tomatoes – a light entree or satisfying side
- Zucchini Lasagna – a grain-free twist on the traditional dish
- Spaghetti Squash Salad – so great, even our squash-hating friend loves it!
Let me know in the comments what you think about this recipe!
this isnt aip – it has the 2 ingredients you said to omit – pepper flakes and yellow pepper but it also has tomato, almond milk and peas- good for re introduction phase for some and sounds good but mislabeled.
Hi Connie. Thanks for reading and for taking the time to comment. I’m glad you caught that. I had some of the AIP substitutions mentioned in different places but I consolidated them all in the special diet area now so it’s more easily accessible. Hope that helps!
Eggplant is a nightshade, therefore wouldn’t comply with an AIP diet. Sounds delicious though ?
Hi Tia – thank you so much for reading and for pointing this out. We had to do a move of all of our recipes this summer and that detail got missed in the mess. I just added the appropriate information to the post — thanks again!!