A delicious low carb take on the classic Italian eggplant parmesan with tender eggplant slices and melted bubbly cheese. All the fresh flavors of this cheesy favorite comfort casserole without the extra carbs.
Next time, try this Keto Chicken parmesan recipe.
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❤️ Why You'll Love It
To reduce calories from the recipe and make it even better, a good cooking spray is used to aid with a crisp eggplant exterior. Fresh basil in my opinion is a key ingredient for an even better flavor.
Use your preferred low carb marinara sauce or make your own from scratch. You can skip breading if you would like to but it will be more of e
📝 Recipe Ingredients
🥄 Instructions
- Slice the eggplants, season with some salt and set aside. Meanwhile prepare the breading ingredients, one shallow bowl for beaten eggs and black pepper and in another one combine almond flour and parmesan cheese.
- Pat dry the eggplants with paper towels.
- Dip eggplant slices in egg mixture and cover well.
- Coat each slice with almond flour mixture.
- Line a baking sheet with tin foil and spray with cooking spray.
- Arrange eggplant slices on the sheet, spray again then bake until nicely browned and crispy.
- In a deep baking dish spread some marinara sauce at the bottom then add the first layer of the eggplant slices.
- Sprinkle third of the mozzarella over the eggplant then top that with a ⅓ cup of the parmesan cheese.
- Place another third of the eggplant slices then repeat the mozzarella and parmesan cheese.
- Add the remaining third of the eggplant slices and top that with the remaining marinara sauce then top with the remaining cheese. Bake in the oven until cheese melts and dish is sizzling and bubbly.
💡 Expert Tips
- Although eggplant peel has many nutrition you can peel them if you do not like it or if you have very large eggplants as they tend to get bitter.
- Sweating the eggplant slices, i.e salting them and leaving for 30 minutes, is a good common practice to make the eggplants less bitter and less soggy.
- Make ahead tip: bake the eggplant slices then store them in the fridge until the next day. I recommend freshen them up quickly in the oven for 5 minutes then proceed with the recipe.
- Leftovers can be stored in the fridge in an air-tight container for 3 days or in the freezer for up to 3 months.
💬 Recipe FAQs
Try to pick up eggplants that have smooth shiny skin with no blemishes or scars. Another good tip is to go for ones that are heavy and feels firm.
Eggplant is actually low in carbohydrates which makes it a good candidate for low carb and keto recipes. Check out the nutrition data here.
📣 More KETO Recipes
- Try these Keto Low-Carb PF Chang’s Chicken Lettuce Wraps . It is a quick copycat recipe that is low in calories too.
- This keto chia pudding is a tasty breakfast, snack or dessert. It's vegan, gluten-free, made in just 5 minutes, so good!
- Healthy baked apple slices for a delicious treat after dinner.
I hope you'll like this recipe and please if you make this recipe, snap a pic and hashtag it #amiraspantry — I love to see your creations on Instagram, Facebook, Twitter!
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Low Carb Eggplant Parmesan
Ingredients
- 3-4 eggplants about 3 pounds
- 1 ½ teaspoon salt or to taste
- 3 Large Eggs
- ¼ teaspoon ground black pepper.
- 2 cup almond flour
- 1 ½ cup Parmesan cheese divided
- 1 ½ cup low carb marinara sauce no added sugar.
- ½ cup fresh basil finely chopped.
- 2- 2 ½ cups low moisture mozzarella cheese shredded.
- Olive oil cooking spray.
Instructions
Sweat the eggplant:
- Slice the eggplant into ¼ inch slices. Place the slices in a colander over a rimmed baking sheet and sprinkle with salt.
- Let the eggplant sit for 20-30 minutes.
- Beat eggs with black pepper in a shallow bowl and sit aside.
- Mix almond flour and ½ cup of parmesan cheese in another bowl.
Bake the eggplant slices:
- Preheat oven to 425F.
- Line a baking sheet with aluminum foil and spray or brush with oil.
- Pat dry the eggplants with paper towles trying to press a bit to get the moisture out.
- Dip the eggplant slices in the eggs, then the almond flour mixture.
- Place the eggplant slices on the baking sheet and spray or brush with more oil.
- Bake in the oven for 20-30 minutes or until nicely browned and tender inside.
- Take the eggplants out then reduce heat to 350F.
Assemble and bake:
- Spread ¾ cup of marinara sauce at the bottom of your baking dish sprinkle half the chopped basil over.
- Place a third of the eggplant slices over the sauce.
- Sprinkle third of the mozzarella over the eggplant then top that with a ⅓ cup of the parmesan cheese.
- Place another third of the eggplant slices then repeat the mozzarella and parmesan cheese.
- Add the remaining third of the eggplant slices and top that with the remaining marinara sauce then sprinkle the remaining half of the fresh basil.
- Top with the remaining mozzarella and parmesan cheese.
- Bake in the oven for 20-30 minutes until cheese melts and dish is sizzling and bubbly.
- Serve garnished with more basil.
Notes
- Although eggplant peel has many nutrition you can peel them if you do not like it or if you have very large eggplants as they tend to get bitter.
- Sweating the eggplant slices, i.e salting them and leaving for 30 minutes, is a good common practice to make the eggplants less bitter and less soggy.
- You can use coconut flour if you would like to, skip breading altogether or just dip the eggplant in eggs then in parmesan cheese like what I have done in the low carb chicken parmesan recipe.
- Egg substitues work well in this recipe, if you are allergic to eggs or for any other reason, try dipping the eggplants in melted butter or milk.
- Make ahead tip: bake the eggplant slices then store them in the fridge until the next day. I recommend freshen them up quickly in the oven for 5 minutes then proceed with the recipe.
- Leftovers can be stored in the fridge in an air-tight container for 3 days or in the freezer for up to 3 months.
Nutrition
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First published Jan 8, 2021. Last updated Jan 7, 2022 with important tips, clear step by step instructions and readability
Vera
I love Eggplant food and casseroles I don’t know why I stoped eating them
Amira
Vera, I always say eggplants are underestimated.