This keto eggplant parmesan is a recipe that you will be making over and over again. Crispy aubergines with marinara sauce, two kinds of cheese and everything baked in a saucepan. Nobody will know it’s low carb!
People often assume that keto dinners must include meat, poultry, or dish. That’s far from the truth, and some of the most delicious keto meals are completely vegetarian.
I cook vegetarian dinners at least twice a week and these are some of my family’s favorite dishes. Some of our favorites are Macaroni and Cheese and Zuchini lasagna, but everyone has been raving about my eggplant parmesan lately.
Is Eggplant Keto?
Eggplant is a fantastic, keto-friendly vegetable that has just 2 grams of net carbohydrates in a one-cup serving. The beauty of these vegetables is that if they are the standout ingredient, they do well in dishes.
I’m surprised how few keto eggplant recipes I have here because they’re such a versatile and low-carb vegetable. Except mine Aubergine lasagne and Persian eggplant dip, there is definitely room for more!
As someone who loves Italian food, it’s no secret that I love creating Italian dishes with a low-carb spin. My family loves mine Keto Chicken Parmesan So, to give it a vegetarian twist, making an eggplant parmesan was an easy decision!
This keto eggplant parmesan recipe is definitely made weekly. Not only is it super low in carbohydrates, but it’s healthy too. It’s a great way to have a hefty dose of vegetables and easily mix them together. This dish is a simple mix of fried eggplant and marinara sauce, all of which are coated with lots of cheese. It is cozy, calming, cheesy, and it doesn’t taste too much like aubergine.
Go the traditional route and combine it with some Keto paste or Almond flour pasta, for the ultimate comfort dinner. It’s the vegetarian dish that kids love and will ask for all the time!
What you will need for this recipe
For the fried eggplant.
- aubergine– Choose firm and tender eggplants as the mushy or older eggplants will make mushy and watery eggplants.
- salt– To remove excess moisture from the eggplants.
- Breadcrumb substitute– I prefer to use Keto breadcrumbs because they replicate the exact texture of real breadcrumbs. If you don’t have one on hand, you can use one Almond flour.
- Italian spices– A must for any Italian-inspired recipe or recipe with marinara sauce.
- Eggs– Stirred together so that the breadcrumbs stick to the eggplant.
- milk– Whisked with the eggs.
- oil– For frying the eggplant rounds.
For the layers.
- Marinara sauce– Skip the expensive store-bought types and use either Spaghetti sauce or Pizza sauce.
- Mozzarella cheese– Freshly grated mozzarella cheese is best as it melts better and tastes better too.
- Parmesan cheese– Adds a more intense cheese flavor and also the golden brown edges.
- basil– Freshly torn to sprinkle over the cooked dish.
How to Make a Keto Eggplant Parmesan?
Start by preparing the eggplant. Place your eggplant rounds on a large plate or baking sheet. Sprinkle with salt and let sit for an hour to remove the moisture. After an hour, use a paper towel to wipe up the liquid.
Next, put the keto breadcrumbs and Italian seasoning in one bowl and the egg and milk in another bowl. Mix both together and start breading the eggplant rounds. Dip the eggplants in the egg rinse followed by the breadcrumb mixture, making sure both sides are evenly coated. Repeat the process until all of the eggplants are breaded.
Now put the oil in a non-stick pan. Cook the aubergines in portions for 6-7 minutes and turn them halfway.
Now put everything together. Put some marinara sauce on the bottom of a baking dish. Add a single layer of fried eggplant. To each eggplant, add a spoonful of marinara sauce, then a pinch of parmesan cheese. Repeat this process until all of the eggplants are layered. Scatter the rest of the cheese on top.
Finally, bake the eggplant parmesan for 20-25 minutes, until the cheese has melted and bubbled. Take out of the oven and let rest for 5 minutes before serving.
Tips for the best eggplant parm
- Cut your eggplant into equal thicknesses to make sure they all cook evenly.
- Do not overfill the pan when frying the eggplant. This will take longer to cook and will result in some parts being undercooked and set.
- Fry the eggplant rounds in a high smoke point oil, such as peanut, thistle, or vegetables.
- Always grate your cheese fresh as it will melt and taste better.
Instructions for storing, freezing, reheating and prepping
- To store: Store leftovers covered in the refrigerator for up to 5 days.
- Freeze: Put parts of the eggplant spare in an airtight container and store in the freezer for up to 6 months.
- Warm up: Heat portions in the microwave for 30-40 seconds or reheat in the preheated oven until the cheese has melted.
- Move forward: Prepare everything as described and cover the baking dish completely with aluminum foil. Either refrigerate 3 days in advance or freeze up to 2 months in advance. When you’re ready to cook, bring the baking dish to room temperature and bake for 30-35 minutes. Do not bake frozen.
What to Serve with a Low-Carb Eggplant Parmesan?
frequently asked Questions
Is Eggplant Parmesan High in Carbohydrates?
Traditional eggplant parmesan is very high in carbohydrates as flour and breadcrumbs are used for breading. They also often serve it over pasta or spaghetti, which further increases the carbohydrates. This version of the keto is very low in carbohydrates and only provides 7 grams of net carbohydrates per serving.
Is Eggplant Parmesan Good for Weight Loss?
This recipe uses healthy and healthy ingredients. However, if you want to cut down on the calories, you can air fry the breaded eggplant rounds and use reduced fat cheese as well.
How do you keep eggplant parmesan cheese from becoming mushy?
The key to avoiding a mushy eggplant parmesan is to pan-fry it beforehand. Searing the eggplant rounds beforehand will ensure that they are crispy and retain their crispness after baking.
- 2 middle aubergine cut in 1/2-inch slices
- 1/2 teaspoon salt
- 2 cups Keto breadcrumbs * See notes
- 1 tablespoon Italian seasoning
- 3 great Eggs
- 3/4 Cup Milk of your choice
- 2-3 tablespoon oil roast meat
- 4th cups Keto marinara sauce
- 3 cups Mozzarella cheese freshly grated
- 1 Cup Parmesan cheese freshly grated
Sprinkle salt on all of your eggplant slices and let them sit for an hour to wick away moisture. After absorbing the liquid, blot them off with a paper towel.
Preheat the oven to 180 / 350F. Grease a large baking dish and pour about a cup of the marinara sauce on the bottom.
In a small bowl, add the breadcrumbs and the Italian seasoning and mix together. Mix and whisk together eggs and milk in a separate bowl. Dip each eggplant slice into the egg followed by the breadcrumb mixture, making sure both sides are coated. Put them all on a plate or baking sheet until they’re ready to cook.
Pour the oil into a large non-stick pan. Once it’s hot add a single layer of eggplant slices and cook both sides until golden brown. Repeat until all of the eggplant slices are cooked.
Put a single layer of the fried eggplant in the bottom of the baking dish. Pour a little marinara sauce on each, followed by a generous layer of mozzarella cheese and Parmesan cheese. Repeat the process until all of the eggplants are used up. Sprinkle the top of the baking dish with the remaining cheese.
Bake the eggplant parmesan for 20-25 minutes, until the cheese is golden brown and bubbly. Turn it on a tall grill for the last 3 minutes.
Take the eggplant parm out of the oven and let sit for five minutes before serving.
* If you don’t want to make keto breadcrumbs, you can Almond flour.
TO STORE: Store leftovers covered in the refrigerator for up to 5 days.
FREEZE: Put parts of the eggplant spare in an airtight container and store in the freezer for up to 6 months.
WARM UP: Heat portions in the microwave for 30-40 seconds or reheat in the preheated oven until the cheese has melted.
TO MAKE AHEAD: Prepare everything as described and cover the baking dish completely with aluminum foil. Either refrigerate 3 days in advance or freeze up to 2 months in advance. When you’re ready to cook, bring the baking dish to room temperature and bake for 30-35 minutes. Do not bake frozen.
Portion: 1portion | Calories: 266kcal | Carbohydrates: 9G | Protein: 17thG | Fat: 18thG | Sodium: 668mg | Potassium: 339mg | Fiber: 4thG | Vitamin A: 520IE | Vitamin C: 3mg | Calcium: 419mg | Iron: 1mg | NET CARBONS: 5G