Bahamian Crab and Eggplant Bake with Coconut (Keto Modified)
Bahamian Crab and Eggplant Casserole with Coconut and Scotch Bonnet (Keto Modified)
Yes, with a tweak: ensure no breadcrumbs, flour, or starchy thickeners are used. About 12g net carbs per serving, on the higher side for Bahamian food, so watch the portion.
What it is
A rich, savory casserole featuring tender local crab meat and eggplant baked in a creamy unsweetened coconut milk base with diced bell peppers, onions, and a hint of Scotch Bonnet pepper for warmth. Modified to omit any starchy fillers or breadcrumbs, focusing on the natural flavors and textures.
Key ingredients
Fresh crab meat, eggplant, full-fat unsweetened coconut milk, bell peppers (red, green), onion, garlic, Scotch Bonnet pepper (minced, optional), fresh thyme, salt, black pepper, cooking oil (e.g., coconut oil or avocado oil).
How to make it keto
Ensure no breadcrumbs, flour, or starchy thickeners are used. Verify coconut milk is unsweetened. Request extra vegetables if desired.
Watch out for
Hidden sugars in coconut milk or seasoning blends, large portions of eggplant (carbs can add up), potential for starchy fillers if not clearly specified.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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