Say hello to your new favorite dinner dish: my Keto Eggplant Parmesan. Picture this: roasted eggplant slices, perfectly coated in a mix of almond flour and coconut flour, smothered in savory marinara, and topped off with melty mozzarella and sharp Parmesan cheese. This isn't just food; it's an experience. Plus, it's an easy recipe that keeps you cruising on your low-carb journey without missing a beat.
This recipe is: Low Carb, Keto, Gluten Free and Vegetarian
Table of Contents
7 Reasons to Love This Recipe
This eggplant parmesan is a delightful dish that brings layers of flavor and ease to your kitchen. Here's why you'll love this recipe:
- Delightfully delicious eggplant parmesan.
- Low carb, but nobody will know.
- Perfect make-ahead meal, reheats spectacularly.
- Melty, gooey cheesiness.
- Family-friendly, kids love it.
- Great introduction to using eggplant.
- Easy-to-follow instructions.
Inspiration For This Keto Eggplant Parmesan Recipe
About a year ago, I whipped up an eggplant Parmesan dish for a gathering with friends. I soaked the eggplant slices in olive oil, sautéed them to perfection, and then lovingly layered them into what I thought would be an epic creation. Don't get me wrong, it was delish—rich and flavorful in every sense. But it was also dense and lacking that certain "oomph" you get from breaded eggplant slices.
Since then, I've been experimenting and perfecting the keto-friendly "breadcrumb" mixture. That's when the lightbulb went off.
What if I took my original eggplant parmesan recipe and dialed it up a notch with the crunch and herbs? Enter my keto breadcrumb mixture—a game-changing blend of almond and coconut flour that brings that much-needed texture into the mix. The result? Breaded, baked eggplant slices elevate this dish from just good to knock-your-socks-off great.
This recipe made a repeat appearance for my friends... and they agreed it is so much better than the original. Enjoy!
Is Keto Eggplant Parmesan Low-Carb?
Yes, keto eggplant parmesan is low-carb. As for this recipe, there are less than 9 g per serving (depending on the ingredients) carbs in eggplant parmesan. This makes it a good option to be included in the low-carb diet. Besides that, you can lower the net carbs by making the marinara sauce yourself and using almond flour breadcrumbs instead of the store-bought ones.
Is Eggplant Parmesan Keto? And What About Gluten-Free?
Is eggplant Parmesan keto? Good question! The answer really depends on how you make it. Traditional versions of this Italian favorite often feature breadcrumbs, which can easily kick you out of ketosis. But this recipe with breadcrumbs made from almond and coconut flour is not just tasty; it's keto-friendly.
The big win? This recipe has an estimated 6-8 g net carbs per serving (dependent on serving size), allowing you to indulge while still meeting your daily carb goals.
But hey, what if you're also on the hunt for gluten-free options? You're in luck. My breadcrumb alternative is naturally gluten-free, so whether you're dodging gluten due to sensitivity, Celiac disease, or just personal preference, this recipe checks that box, too. In short, whether you're keto, low-carb, gluten-free, or a combo of these, this dish is your golden ticket to a satisfying meal without the guilt.
The Ingredients For Keto Eggplant Parmesan
Before we dive into the "how-to," let's talk about the "what." Knowing your ingredients and why they're in the recipe can make a world of difference in both cooking and eating. So, let's break down what goes into this scrumptious and healthy eggplant Parmesan:
- Medium eggplants: The main attraction, serving as a hearty, flavor-absorbing base. Small eggplants won't be enough to layer, and large eggplants might have too many seeds and a higher water content.
- Keto breadcrumbs (or almond and coconut flours): For that breaded texture we crave, without the carb guilt. Using the breadcrumb mixture adds true depth of flavor.
- Beaten eggs: The glue that holds the bread crumbs to the eggplant.
- Marinara sauce (sugar-free): Adds a lush tomatoey layer while staying keto-friendly. Try either my homemade tomato sauce recipe or marinara sauce with pepperoni... heck yes.
- Shredded mozzarella cheese: For that, it is irresistible, gooey cheese everyone wants to have with this traditional dish.
- Grated parmesan cheese: Adds a sharp, nutty kick that rounds out the flavors.
- Fresh basil: For garnish and a pop of herbal freshness.
- Olive oil: For drizzling, add a touch of richness.
- Dried herbs: A blend of oregano, basil, garlic powder, and optional red pepper flakes to spice things up.
Alright, now that we've got our all-star lineup ready, let's get into the nitty-gritty of putting this bad boy together.
Keto Eggplant Parmesan Ingredient List
Here is the list of ingredients you'll need to make baked eggplant parmesan:
- 2.5 cups marinara sauce, sugar-free
- 2.5 cups shredded mozzarella cheese
- 2 medium eggplants, sliced into ½-inch rounds
- 2 eggs, beaten
- 1 cup grated Parmesan cheese
- 1 cup keto breadcrumbs, or ½ cup almond flour and ½ cup coconut flour
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon garlic powder
- ½ teaspoon red pepper flakes (optional for some heat)
- fresh basil for garnish
- salt and black pepper to taste
- olive oil for drizzling
Ingredient Substitutions
Looking to mix things up a bit? You're in luck—this recipe is as versatile as they come. Here are some ingredient swaps to consider:
- Keto breadcrumbs: This one is tricky because eggplant releases a lot of moisture when baked. Almond flour breadcrumbs (keto breadcrumbs) hold their structure better than crushed pork rinds. If you were frying, I’d suggest crushed pork rinds or even an egg wash mixed with Parmesan cheese.
- Marinara sauce: You can substitute with tomato sauce (no sugar added) or crushed tomatoes mixed with 1 to 2 tablespoons of Italian seasoning.
- Cheese: For a creamier texture, use ricotta instead of some of the mozzarella. Spread the ricotta evenly over the eggplant slices with a spatula before adding the next layer. You could also up the creaminess by swapping some of the Parmesan for mascarpone. Use a spatula to spread this velvety cheese over the eggplant to make every bite deliciously creamy.
- Dried oregano: Use double the amount of fresh oregano.
- Dried basil: Use double the amount of fresh basil.
- Garlic powder: Use 1 clove of finely minced garlic.
- Red pepper flakes: Use smoked paprika for less heat or ground cayenne pepper for more heat.
Additional Ingredients
Want to take your eggplant parmesan to the next level? Add these tasty ingredients:
- Vegetables: Adding in some cooked veggies can enrich the flavor profile. Try cooked spinach (make sure it's completely drained to avoid sogginess), sautéed onions, or garlic sautéed mushrooms.
- Roasted garlic: If you have some roasted garlic, make a paste by mashing it with a fork and a pinch of salt. Add it to the marinara sauce. Yum!
- Sun-dried tomatoes: Add 1 tablespoon of chopped sun-dried tomatoes to the middle layer of cheese. This adds an unexpected depth of flavor.
- Protein: Perfectly browned ground beef or cooked, crumbled Italian sausage works wonderfully. Layer it on top of the eggplant when assembling the dish for the oven.
Note: These ingredients are optional and are not included in the recipe for keto eggplant parmesan.
Cooking Tools Required
Here is a list of cooking tools you'll need for keto eggplant parmesan:
- Baking sheet
- Parchment paper
- Knife
- Cutting board
- Mixing bowls
- Fork (for beating eggs and mashing roasted garlic, if using)
- Spoon or spatula (for spreading cheese)
- Oven
- Baking dish
How to Make Keto Eggplant Parmesan: Complete Cooking Guide
Fire up that oven to 400°F (200°C) and get a baking sheet ready with parchment paper. Season your eggplant slices with a little salt to prep them for the flavors that are about to come. Mix together some almond flour and a bouquet of dried herbs to create a keto-friendly breading that's full of taste.
After a quick dip in beaten eggs, coat the slices and lay 'em out on the baking sheet. A drizzle of olive oil and about 20 minutes in the oven will have them golden and ready for layering.
Grab a baking dish and start building—marinara sauce on the bottom, followed by your herbed eggplant slices, and then a sprinkle of mozzarella and Parmesan cheese. Once you're all layered up, pile on the remaining cheese... and pop it into the oven until that top layer turns into an irresistibly cheesy wonder. Don't forget a garnish of fresh basil and a drizzle of olive oil to seal the deal.
Let's break it down into simple cooking steps!
Cooking Method
- Roasting
- Baking
Preparation Steps
- Gather all the tools and ingredients for this recipe.
- Slice eggplants into ½ inch rounds.
- Beat the eggs.
- Shred mozzarella cheese.
- Grate parmesan cheese.
Cooking Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Sprinkle some salt over the sliced eggplant rounds and let it sit for about 10 minutes. Wipe dry.
- Mix the almond flour with dried oregano, dried basil, garlic powder, and red pepper flakes (if using). You're creating a powerhouse of flavor here!
- Dip each slice in beaten eggs, then coat with the herbed almond flour mix. Place on the baking sheet.
- Drizzle olive oil over the slices and roast for about 20 minutes or until golden brown.
- In a baking dish, add a layer of marinara sauce, then a layer of your herbed-roasted eggplant slices, followed by mozzarella and Parmesan cheese.
- Continue layering until all ingredients are used.
- Don't forget to finish with some fresh basil before serving.
Step 1: Salt and let the eggplant rest. Dry moisture.
Step 2: Coat eggplant slices in egg wash.
Step 3: Coat the eggplant slices with keto breadcrumbs!
Step 4: Bake the eggplant rounds to crispy perfection.
Step 5: Add marinara to the bottom and layer.
Step 6: Add more tomato sauce and then the cheese layer. Repeat.
Step 7: Liberally add cheese to the top of the eggplant parm!
Step 8: Bake the Keto Eggplant Parmesan to golden perfection.
💡 My Pro Tip
For this recipe (though not for all eggplant dishes), it's crucial to remove some of the stored moisture from the eggplant before cooking. Eggplant has a lot of liquid in its flesh that can turn your dish into a soggy mess if not dealt with beforehand.
The easiest way to do this is to slice the eggplant thinly, lay it on a baking rack over a rimmed baking sheet, and sprinkle it with salt. Flip the slices and repeat with the salt on the other side. Give it time to release the liquid – you'll see it bead up on the surface and drip onto the baking sheet below. This not only removes excess moisture but also improves the texture of the eggplant, giving it more body when cooked. Don't rush this step – it needs time to work its magic!
⏲️ Time-Saving Tips
- Salt your eggplant in advance to remove the liquid.
- Use a store-bought marinara sauce (with no sugar added), or prepare and refrigerate the marinara sauce a day before.
- Buy pre-shredded mozzarella and pre-grated Parmesan.
- Prepare the herb mix ahead of time.
What to Serve With Keto Eggplant Parmesan?
Wondering how to complement this mouthwatering main? Here are some stellar side options to complete your dinner tableau:
- Keto Cheesy Breadsticks: Imagine dipping a crunchy, cheesy breadstick into that leftover marinara sauce. Yep, it's as good as it sounds.
- Spicy Italian Broccoli Recipe: Keep with the Italian theme and bring in some greens—this dish brings a nice kick of spice to the table.
- Sautéed Zucchini with Thyme: Light, flavorful, and quick to make, this zucchini dish is a great palate cleanser between those heavenly bites of eggplant parm.
And now for a bit of a culinary culture clash:
- Traditional French Frisée Salad: The French and Italians might exchange a skeptical "eyebrow raise" over this pairing, but trust me—it's delightful. The light, slightly bitter greens offer a refreshing contrast to the richness of the eggplant.
Storage, Freezing and Reheating Keto Eggplant Parmesan
Not devouring the whole dish in one sitting? No problem — low-carb eggplant recipes are just as delightful when reheated. For those of you looking to meal-prep or simply enjoy the goodness for another day, here's what you need to know:
- Storage: Pop your leftover parm in an airtight container and it'll stay happy in the fridge for up to 4 days.
- Freezing: You've got two solid options here. Freeze individual portions after the final bake in airtight containers for up to 2 months. Or, if you're really planning ahead, assemble the layers but skip the final bake—freeze it at this stage for a just-like-fresh experience later on.
- Reheating: Whether it's from the fridge or freezer, preheat your oven to 350°F (180°C) and bake until it's heated through. Microwaving works in a pinch, but the oven helps keep that crust crisp.
Recipe Conclusion
As you take your first bite of this Keto Eggplant Parmesan, savor the layers of flavor — crispy roasted eggplant, creamy cheese, and tangy marinara sauce. It’s a dish that satisfies your cravings and makes you feel like a culinary genius. Get ready to impress your family and friends with this delicious, low-carb creation!
For your next kitchen adventure, gather your ingredients, and let's cook! Embrace the joy of creating something flavorful and healthy with keto eggplant recipes. Make this keto eggplant Parmesan recipe a staple in your repertoire — it’s a dish that brings everyone together around the table. Please write in the comments any questions or suggestions you may have. You can also find me on Facebook or Instagram. Happy cooking!
Looking For More Italian Recipes?
Can't get enough of the Italian flavors? Don't worry, I've got your back with these tempting Italian dishes that'll make you say "Mamma Mia, that's good!"
- Homemade Tomato Sauce Recipe: Forget store-bought; nothing beats the real deal. This sauce will make any Italian grandma proud.
- Homemade Marinara with Pepperoni Recipe: Marinara gets a smoky, meaty upgrade—perfect for dipping or layering on your next pizza.
- Grilled Steak Florentine: Craving some protein with Italian flair? Meet your match with this juicy, herb-marinated steak.
- Scrumptious Chicken Saltimbocca: This dish is literally "jump in the mouth" good. Chicken wrapped in sage and prosciutto—you can't go wrong.
- Bacon Carbonara Recipe: This isn't your average pasta dish… because it doesn’t have any pasta! Made with spaghetti squash, bacon and a creamy sauce, it's a low-carb game-changer.
This is your passport to an Italian culinary journey right from your kitchen. Keep coming back for more mouthwatering recipes that tick all the right boxes.
FAQs
No, eggplant should not be peeled for eggplant Parmesan.
No, eggplant Parmesan is not necessarily healthier than chicken Parmesan.
Eggplant Parmesan can become soggy if excess moisture is not removed before making eggplant keto recipes.
Yes, eggplant is considered keto-friendly because it is low in carbohydrates and high in fiber, making it suitable for keto aubergine recipes.
Keto Eggplant Parmesan
Ingredients
- 2.5 cups marinara sauce sugar-free
- 2.5 cups shredded mozzarella cheese
- 2 medium eggplants sliced into ½-inch rounds
- 2 eggs beaten
- 1 cup grated Parmesan cheese
- 1 cup keto breadcrumbs or ½ cup almond flour and ½ cup coconut flour
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ½ teaspoon garlic powder
- ½ teaspoon red pepper flakes optional for some heat
- fresh basil for garnish
- salt and black pepper to taste
- olive oil for drizzling
Instructions
Preparation Steps
- Gather all the tools and ingredients for this recipe.
- Slice eggplants into ½ inch rounds.
- Beat the eggs.
- Shred mozzarella cheese.
- Grate parmesan cheese.
Cooking Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Sprinkle some salt over the sliced eggplant rounds and let it sit for about 10 minutes. Wipe dry.
- Mix the almond flour with dried oregano, dried basil, garlic powder, and red pepper flakes (if using). You're creating a powerhouse of flavor here!
- Dip each slice in beaten eggs, then coat with the herbed almond flour mix. Place on the baking sheet.
- Drizzle olive oil over the slices and roast for about 20 minutes or until golden brown.
- In a baking dish, add a layer of marinara sauce, then a layer of your herbed-roasted eggplant slices, followed by mozzarella and Parmesan cheese.
- Continue layering until all ingredients are used.
- Don't forget to finish with some fresh basil before serving.
Notes
- Eggplant Prep: Salting the eggplant helps to remove excess moisture and bitterness. Don't skip this step; it's a game-changer!
- Almond Flour: This is your low-carb breading star. It crisps up nicely and keeps everything keto-friendly.
- Sauce: You can use homemade keto-friendly marinara or a store-bought version. Just make sure it's sugar-free.
- Fridge: Store any leftovers in an airtight container. It'll keep for 3-4 days.
- Freezer: If you want to freeze it, do so before the final baking step. Wrap tightly and freeze. To cook, thaw overnight in the fridge and bake as directed.
- Reheating: Best reheated in an oven or toaster oven at 350°F for about 10-15 minutes. This keeps the crust crispy and the cheese gooey.
Nutrition
“This website provides approximate nutrition data and information for convenience and as a courtesy only.”
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2 Responses
I kept looking for the recipe, but I can never find it. Please please have a jump to recipe tab. I have zero interest and going through a ton of verbiage just to get to the recipe. So disappointing.
Hi Sunny:
Apologies for not being able to find the recipe. We are updating every recipe on the site to have the Jump To Recipe button, but just have not gotten to this one yet. I've just updated it for you, and if you would like, I would be happy to email you the PDF version as well. Additionally, we are reducing the number of ads so everything is easier to find too. Hopefully you'll give the site a second chance. Take care- Scott