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    Home » Mediterranean » Low Carb Eggplant Parmesan

    Low Carb Eggplant Parmesan

    Published: Jan 7, 2022 · Modified: Jan 10, 2021 by Amira · This post may contain affiliate links which won’t change your price but will share some commission.

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    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.

    A hand scooping some eggplant parmesan out of a white deep casserole.
    Keto eggplant parmesan recipe is a delicious eggplant casserole without the need for keto bread crumbs
    Jump to:
    • ❤️ Why You'll Love It
    • 📝 Recipe Ingredients
    • 🥄 Instructions
    • 💡 Expert Tips
    • 💬 Recipe FAQs
    • 📣 More KETO Recipes
    • Low Carb Eggplant Parmesan

    ❤️ 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

    Low carb eggplant parmesan ingredients place on a marble surface.
    Simple Ingredients to make keto eggplant parm.

    🥄 Instructions

    A collage of two images showing how to prepare eggplants for the recipe.
    • 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.
    1. Pat dry the eggplants with paper towels.
    2. Dip eggplant slices in egg mixture and cover well.
    3. 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.
    1. In a deep baking dish spread some marinara sauce at the bottom then add the first layer of the eggplant slices.
    2. Sprinkle third of the mozzarella over the eggplant then top that with a 1/3 cup of the parmesan cheese.
    3. Place another third of the eggplant slices then repeat the mozzarella and parmesan cheese.
    4. 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

    How to pick up eggplants for this recipe?

    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.

    Is eggplant low in carbohydrates?

    Eggplant is actually low in carbohydrates which makes it a good candidate for low carb and keto recipes. Check out the nutrition data here.

    A white baking casserole with low carb eggplanr parmesan and a spoon in it.
    Keto eggplant recipe perfect for low carb diet.

    📣 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!
    Don’t want to miss a recipe? Sign up for the FREE Amira's Pantry newsletter delivered to your inbox with lots of tips and surprises! And stay in touch with me on Facebook, Twitter, Pinterest, and Instagram for all the latest updates.

    If you like this recipe do not forget to give it a ⭐⭐⭐⭐⭐ star rating and attach a photo of your finished dish. It is always a pleasure of mine to see your photos and check your own take of the recipe. Thank you.

    A hand scooping some eggplant parmesan out of a white deep casserole.

    Low Carb Eggplant Parmesan

    A lightened up low carb version of the classic Italian eggplant parmesan dish. Crispy eggplants with melted bubbly cheese in marinara sauce. A perfect comfort food dish.
    5 from 5 votes
    Print Pin Rate
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    Course: Main Course
    Cuisine: Italian
    Diet: Halal
    Prep Time: 20 minutes
    Cook Time: 1 hour
    Sweat the eggplants for:: 30 minutes
    Total Time: 1 hour 20 minutes
    Servings: 8 people
    Calories: 417kcal
    Author: Amira

    Ingredients

    • 3-4 eggplants about 3 pounds
    • 1 1/2 teaspoon salt or to taste
    • 3 Large Eggs
    • 1/4 teaspoon ground black pepper.
    • 2 cup almond flour
    • 1 1/2 cup Parmesan cheese divided
    • 1 1/2 cup low carb marinara sauce no added sugar.
    • 1/2 cup fresh basil finely chopped.
    • 2- 2 1/2 cups low moisture mozzarella cheese shredded.
    • Olive oil cooking spray.

    Instructions

    Sweat the eggplant:

    • Slice the eggplant into 1/4 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 1/2 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 3/4 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 1/3 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

    Calories: 417kcal | Carbohydrates: 19g | Protein: 26g | Fat: 29g | Saturated Fat: 8g | Cholesterol: 93mg | Sodium: 1041mg | Potassium: 471mg | Fiber: 8g | Sugar: 8g | Vitamin A: 568IU | Vitamin C: 4mg | Calcium: 566mg | Iron: 2mg
    Tried this Recipe? Pin it for Later!Mention @AmirasPantry or tag #AmirasPantry!

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    First published Jan 8, 2021. Last updated Jan 7, 2022 with important tips, clear step by step instructions and readability

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    About Amira

    I’m overjoyed that you have stopped by! My hope is to introduce you to new flavors, creative ways and fresh takes on favorites. To help you create food with style that will bring everyone around your kitchen table. From weeknight dinners for crazy busy days to desserts with the “wow” factor, and classic comforts from the Mediterranean. One thing in common, they are all recipes that have been tried and tested by family and friends.

    Reader Interactions

    Comments

    1. Neva

      February 06, 2022 at 6:45 pm

      5 stars
      This was amazing. My husband rolled his eyes when I told him the eggplant wouldn’t be pan-fried, but conceded after his first bite that I should make it again.
      I used Romano cheese because we prefer it and Trader Joe’s Arrabiata sauce.

      Reply
    2. John / Kitchen Riffs

      January 13, 2021 at 8:02 am

      I haven't had Eggplant Parmesan in forever! Such a great dish, too -- need to make it again. Probably using your recipe -- love how you've made this a much healthier dish. Thanks!

      Reply
      • Amira

        January 13, 2021 at 2:38 pm

        Thanks John.

        Reply
    3. Easyfoodsmith

      January 11, 2021 at 12:02 am

      That looks so delicious and tempting!

      Reply
      • Amira

        January 13, 2021 at 2:54 pm

        Thanks dear.

        Reply
    4. Cecile Roy

      January 10, 2021 at 11:23 am

      5 stars
      Your Eggplant Parm. looks simply delicious!!!

      Reply
      • Amira

        January 13, 2021 at 2:53 pm

        Thank you Cecile.

        Reply
    5. Anna Likousis

      January 09, 2021 at 4:20 pm

      5 stars
      they look like very tasty. I'll try them.

      Reply

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    I’m overjoyed that you have stopped by! This blog combines weeknight dinners for crazy busy days to desserts with the “wow” factor, and classic comforts from the Mediterranean. One thing in common, they are all recipes that have been tried and tested by family and friends. Read More…

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