Aubergine Toastie! 


If you grew up in the 90s then you know that toasties are the shiz. Biting through the crisp buttery bread into the, most likely, volcanically hot cheese within, that was often accompanied by ham or even beans if you were so inclined, was the cost of many taste buds during the time. When and why the toastie maker stopped being a staple of British kitchens I don’t know but it does not take away from the fact that toasties were delicious, that is if the internal cheese lava hadn’t completely destroyed any sense of taste you had.

So how to enjoy this tasty snack while still staying true to the keto diet?


Seriously, aubergines are a real saviour on keto. Pretty low in carbohydrates at 2.88g net carbs per 100g, this versatile veg can have a starchy texture that makes a great alternative to various carb heavy foods.

Now, I’m not pretending that the following recipe is a real replacement for an actual toastie but conceptually it follows the same principles; cheesy, sandwichy, salty, tasty. No one who has eaten a toastie before will be fooled by this but they will enjoy them.

Ingredients for approx. 15 small toasties 

  • 1kg aubergines
  • Salt
  • Oil (rapeseed, coconut, your choice)

Filling just like toasties you could really put anything in these but this is what I used

  • 8 cubes of frozen spinach
  • 2 sundried tomatoes finely chopped
  • 2 small chargrilled peppers finely chopped
  • 12 slices of pancetta finely chopped
  • 100g+ grated goats cheese


1. Prepare the aubergines. Slice them length ways about 0.5cm thick. For me, aubergines need to be sliced and salted at least 15 minutes before cooking to allow enough time to extract the moisture. The longer you can leave the salt on the better – it will mean that the aubergines don’t go soggy when cooked and for this you want them as dry as possible. After salting, make sure you wash the salt off thoroughly and squeeze out any excess moisture. Drying them on kitchen roll will help as well.

Pretentious salt alert! That is not pepper! It was black charcoal salt that I had closest to hand. I know, salt nerd. 

2. Lay the prepared aubergines on a baking tray brushed with oil and place them in the oven for about 15-20 minutes at 200°C. To stop aubergines becoming too wet or spongy let some of the steam that collects during cooking out to create a dry environment.

3. While the aubergines cook, fry the ingredients for the filling (excluding the cheese) in a pan with some garlic.

4. When the aubergines are starting to brown and the filling is cooked through you can start constructing the ‘toasties’. Try matching similar sized and shaped slices as this will make things easier. Spoon one tablespoon of filling on a slice and top with cheese before placing the other slice on top. Give it a press down before placing in the oven again for another 10 minutes.

5. When the aubergines have browned and you can see the cheese has melted they are ready to eat!


I’m not going to tell you how to eat your food but these are very versatile and could be eaten as a snack, part of a main meal, part of a packed lunch – your call.

I hope you enjoy this recipe and if you try a new filling please let us know by leaving a comment.

Happy eating!




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