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A hand scooping some eggplant parmesan out of a white deep casserole.
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5 from 4 votes

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.
Prep Time20 mins
Cook Time1 hr
Sweat the eggplants for:30 mins
Total Time1 hr 20 mins
Course: Main Course
Cuisine: Italian
Diet: Halal
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 sugar.
  • 1/2 cup fresh basil finely chopped.
  • 2- 2 1/2 cups low moisture mozzarella cheese shredded.
  • 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