FREE 5-Ingredient Recipe EBook

• Why You’ll Love This Eggplant Caponata Recipe
• What Is Caponata?
• Ingredients & Substitutions
• How To Make Caponata
• Storage Instructions
• What To Serve With Caponata
• More Eggplant Recipes
• Tools For This Recipe
• Eggplant Caponata Recipe card
• Recipe Reviews

I’m always looking for new ways to spice up my side dish rotation, and this eggplant caponata recipe takes me right back to my Italy trips every time! With a combination of roasted eggplant and sauteed vegetables, this dish has a lot of the same ingredients and flavors of ratatouille , but with an Italian flair.

Why You’ll Love This Eggplant Caponata Recipe

• Sweet, tangy, and savory flavors
• Tender, chunky veggies
• Easy to make
• Ready in less than 30 minutes
• Versatile, healthy appetizer or side dish

What Is Caponata?

Caponata is a Sicilian vegetable dish of eggplant, tomatoes, onions, and olives in a rich tomato caper sauce. It can be served as a hot relish for an appetizer or a cold salad for a side dish.

Ingredients & Substitutions

Here I explain the best ingredients for the best best eggplant caponata, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Vegetables – This eggplant caponata uses a combination of eggplant (I used American globe eggplant), celery, red bell pepper (or any color you like), yellow onion (but white onions works too), canned diced tomatoes (but you can use fresh), and green olives (or sub black olives).
• Capers – These add a briny, tangy flavor. Feel free to skip them if you’re not a fan, as the green olives in this dish add some similar flavor.
• Extra Virgin Olive Oil – For sauteing and for flavor. Regular olive oil, avocado oil, or another neutral cooking oil would work fine.
• Red Wine Vinegar – Balances the flavors and adds tang to the eggplant caponata. If you don’t have any, you can use another acidic ingredient, such as lemon juice, white wine vinegar, apple cider vinegar, or balsamic vinegar.
• Sea Salt & Black Pepper – Feel free to throw in some crushed red pepper flakes if you want extra heat.
• Garnishes – I topped this dish with pine nuts and fresh basil, but that is totally optional. You could also garnish with other fresh herbs, like chopped parsley, or a drizzle of balsamic glaze .

VARIATION: Add raisins!

If you don’t mind the natural sugar, stirring these in adds a nice touch of sweetness.

How To Make Caponata

This section shows how to make eggplant caponata, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Season the eggplant. Preheat your oven. Place the diced eggplant in a large bowl. Drizzle with olive oil, and season with salt and pepper. Stir to coat.
2. Roast in the oven. Line a baking sheet with parchment paper and spread out the eggplant in an even layer. Roast until golden brown and tender. Set aside.

VARIATION: Saute the eggplant instead.

I love the flavor that roasting imparts in this caponata recipe, but if you want to save time, you can saute eggplant instead (just dice it like above instead of slicing).

1. Saute the veggies. Heat more olive oil in a cast iron skillet (or any large skillet) over medium heat. Add the yellow onion, celery, and red pepper, and cook until tender.
2. Saute the garlic. Add the minced garlic and cook until fragrant.
3. Simmer. Add the diced tomatoes, green olives, capers, red wine vinegar, and more salt and pepper. Reduce to medium-low heat and simmer until the caponata sauce starts to thicken.

1. Add the eggplant. Stir in the roasted eggplant and cook for a couple minutes. Adjust salt and pepper to taste if needed.
2. Garnish. Remove from heat. If desired, garnish with fresh basil and pine nuts. You can serve warm, cold, or at room temperature.

Storage Instructions

• Store: Keep eggplant caponata in an airtight container in the refrigerator for up to 4-5 days.
• Meal prep: You can cut and store the veggies in the fridge until ready to cook. You can also make the entire dish ahead of time, as it stores well and the flavors will continue to develop over time, making it even more delicious.
• Reheat: Heat in a skillet over low heat, stirring occasionally to prevent sticking, or in the microwave. You can also just serve cold or at room temp!
• Freeze: Let the caponata cool completely, then transfer to a freezer-safe container or zip lock bag and store in the freezer for up to 3 months. Thaw in the fridge overnight, or reheat in the oven from frozen.

What To Serve With Caponata

You can serve this Sicilian eggplant caponata recipe as a relish or a side dish, and it tastes great warm, cold, or at room temperature. Try these ways to serve it:

• Grilled Meats – Mediterranean-inspired grilled chicken kabobs , herby grilled lamb chops , or even grilled salmon all pair well with this dish on the side.
• Bread & Crackers – Spoon caponata over regular or toasted slices of any crusty bread that fits your lifestyle, or even crackers (I love scooping it with almond flour crackers ). You can also use it in sandwiches.
• Creamy Cheese – Pair caponata as an appetizer with creamy cheeses like burrata, goat cheese, or fresh mozzarella. You can even spoon it over a burrata salad !
• Italian Dishes – Try mixing it into pasta (or zucchini noodles ), or serve on the side with an Italian steak salad or stuffed lasagna boats . If you have extra eggplant to use up, make eggplant rollatini or lasagna with eggplant .
• Eggs – Mix caponata into a frittata or egg casserole, or just use it as a topping for fried eggs.

More Eggplant Recipes

From hearty mains to side dishes, discover the versatility of the eggplant and unlock a world of delectable possibilities with these enticing recipes.

Eggplant Lasagna

Sauteed Eggplant

Eggplant Pizza

Grilled Eggplant

Tools For This Recipe

• Baking Sheet – My favorite! The silicone coating lasts a long time and never sticks, and I love that it’s made in the USA.
• Cast Iron Skillet – I love this pan for fast, even cooking, and this one goes beautifully from stovetop to table.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 medium Eggplant (diced into ½-inch chunks; ~4 cups) ▢
• 2 stalks Celery (thinly sliced; ~1 cup) ▢
• 1 medium Red bell pepper (chopped; ~1 cup) ▢
• 1 small Yellow onion (chopped; ~1 cup) ▢
• 2 cloves Garlic (minced) ▢
• 1 28-oz can Diced tomatoes ▢
• 1/4 cup Green olives (sliced) ▢
• 3 tbsp Capers ▢
• 4 tbsp Extra virgin olive oil (divided) ▢
• 2 tbsp Red wine vinegar ▢
• 1 tsp Sea salt (divided) ▢
• 1 tsp Black pepper (divided) ▢
• 1/4 cup Pine nuts (optional, for garnish) ▢
• Fresh basil (optional, for garnish) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Place the eggplant in a large bowl. Drizzle with 2 tablespoons of olive oil, and season with 1/2 teaspoon of sea salt and 1/2 teaspoon of black pepper. Stir to coat.
3. Line a baking sheet with parchment paper and spread out the eggplant in an even layer. Roast for 25-30 minutes , or until golden brown and tender.
4. While the eggplant is roasting, heat the remaining 2 tablespoons of olive oil in a cast iron skillet (or any other skillet) over medium heat. Add the yellow onion, celery, and red pepper. Saute for 6-7 minutes , until the onions are translucent and the vegetables are tender.
5. Add the garlic and saute for about 30 seconds , until fragrant.
6. Add the diced tomatoes, green olives, capers, red wine vinegar, remaining 1/2 teaspoon of sea salt and remaining 1/2 teaspoon of black pepper. Reduce to medium-low heat and simmer for 10 minutes , until the mixture starts to thicken.
7. Stir in the roasted eggplant and cook for 1-2 minutes .
8. Remove from heat. Adjust salt and pepper to taste if needed. If desired, garnish with fresh basil and pine nuts.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/2 cup

Nutrition info does not include optional garnishes.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Caponata Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

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3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

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Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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Eggplant Caponata

This eggplant caponata recipe is a burst of Sicilian flavors, with eggplant, tomatoes, peppers, onions, and olives. It’s so easy to make!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/caponata-recipe/

Ingredients

• 1 medium Eggplant (diced into ½-inch chunks; ~4 cups)
• 2 stalks Celery (thinly sliced; ~1 cup)
• 1 medium Red bell pepper (chopped; ~1 cup)
• 1 small Yellow onion (chopped; ~1 cup)
• 2 cloves Garlic (minced)
• 1 28-oz can Diced tomatoes
• 1/4 cup Green olives (sliced)
• 3 tbsp Capers
• 4 tbsp Extra virgin olive oil (divided)
• 2 tbsp Red wine vinegar
• 1 tsp Sea salt (divided)
• 1 tsp Black pepper (divided)
• 1/4 cup Pine nuts (optional, for garnish)
• Fresh basil (optional, for garnish)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Place the eggplant in a large bowl. Drizzle with 2 tablespoons of olive oil, and season with 1/2 teaspoon of sea salt and 1/2 teaspoon of black pepper. Stir to coat.
3. Line a baking sheet with parchment paper and spread out the eggplant in an even layer. Roast for 25-30 minutes , or until golden brown and tender.
4. While the eggplant is roasting, heat the remaining 2 tablespoons of olive oil in a cast iron skillet (or any other skillet) over medium heat. Add the yellow onion, celery, and red pepper. Saute for 6-7 minutes , until the onions are translucent and the vegetables are tender.
5. Add the garlic and saute for about 30 seconds , until fragrant.
6. Add the diced tomatoes, green olives, capers, red wine vinegar, remaining 1/2 teaspoon of sea salt and remaining 1/2 teaspoon of black pepper. Reduce to medium-low heat and simmer for 10 minutes , until the mixture starts to thicken.
7. Stir in the roasted eggplant and cook for 1-2 minutes .
8. Remove from heat. Adjust salt and pepper to taste if needed. If desired, garnish with fresh basil and pine nuts.

Maya’s Recipe Notes

Serving size: 1/2 cup

Nutrition info does not include optional garnishes.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)