Low Carb Eggplant Parmesan is a keto variation of the Italian American favorite. Covered with fresh parmesan cheese and oven baked to crispy perfection, this eggplant tastes as good as the restaurant version!
Baked Eggplant Recipe
Eggplant is one of the most versatile vegetables you can add to your cooking repertoire. Prepared the right way, it becomes tender and juicy, absorbing the flavors of whatever you cook it with.
Even though I’m far from vegetarian, I love a good plate of Eggplant Parmesan! Served with tangy marinara, the cheesy breaded eggplant is just as satisfying as a piece of chicken.
Most Eggplant Parmesan recipes call for dousing the vegetable in breadcrumbs and cheese, then frying it in oil. The result is deliciously crispy but not exactly the healthiest way to get your veggies.
We made a few easy swaps to lighten up the eggplant dish without sacrificing the great taste.
- This Eggplant Parmesan is baked, not fried.
- It’s crispy on the outside, tender on the inside.
- Almond flour replaces bread crumbs.
- Bubbly melted cheese on top.
- It’s gluten free, vegetarian, low carb and delicious!
- Eggplant – We peel the eggplant and cut it into half inch slices. You’ll need TWO eggplants.
- Kosher salt – Sprinkling salt over sliced eggplant helps draw out the excess water, keeping the eggplant from getting rubbery.
- Cheeses – A combination of grated Parmesan and mozzarella are used for best cheesy flavor in this recipe.
- Nutritional yeast – Sold as a powder or flakes, it adds a savory, nutty flavor to the eggplant breading.
- Seasonings – Season the eggplant with this homemade Italian Seasoning and garlic salt.
- Marinara sauce – You can use a homemade sauce or your favorite no-sugar store bought variety. Remember to check the label to ensure no added sugars.
Tips and Tricks
- Don’t skip the first step! Salt the eggplant slices and let them sit for at least an hour. Drawing out the excess water gives the eggplant a much better texture when baked.
- Make sure to coat the eggplant evenly on both sides with both the egg wash and the breading. I use a pie plate for breading the eggplant to make this easier.
- Bake the eggplant on its own first. Once it’s softened, layer it in a casserole dish with the marinara and grated cheese.
- Set aside extra Parmesan cheese for sprinkling over the baked eggplant.
Garnish low carb eggplant parmesan with chopped fresh basil and parsley. Serve hot!
We prefer to keep the peel of the eggplant on. It provides structure to the slices. However, you can peel if you prefer.
Eggplant has a high water content. This means it has a tendency to become mushy or rubbery when baked. Salt draws some of the water to the surface of the eggplant slice where you can easily pat it off with a paper towel.
Yes, eggplant is approved on keto eating plans. It’s low in net carbs, satisfying and hearty when baked in this eggplant parmesan recipe!
The cheesy hearty flavors in eggplant parmesan taste delicious with lighter side dishes like greek salads. It’s also delicious served with zucchini noodles or gluten free noodles.
More Low Carb Dinners
- Crack Chicken Casserole
- Keto Tuscan Chicken
- Avocado Tacos
- Keto Philly Cheesesteak
- Grilled Chicken Tenders
- Jalapeno Chicken
- 2 medium eggplants, sliced into 1/2-inch slices (about 2 pounds total)
- 1 1/2 teaspoons kosher salt
- 1 cup grated parmesan cheese
- 1/2 cup almond flour
- 2 Tablespoons nutritional yeast
- 1 Tablespoon Italian seasoning
- 1 teaspoon garlic salt
- 3 large eggs
- 3 cups Rao's marinara sauce, divided
- 2 cups shredded mozzarella cheese, divided
- 3/4 cup shredded parmesan cheese, divided
- 1 Tablespoon chopped fresh Basil
- 1 Tablespoon chopped fresh Parsley
- Lay eggplant slices on a large piece of foil or parchment paper. Sprinkle with salt and let them sit for an hour to draw out moisture. After one hour, use a paper towel or tea towel to pat the eggplant dry.
- Preheat oven to 425 degrees F. Line a baking sheet with parchment paper or foil. Set aside.
- In a shallow bowl (or pie plate), combine grated parmesan cheese, almond flour, nutritional yeast, Italian seasoning, and garlic salt. Set aside.
- In a separate shallow bowl, whisk together 3 large eggs. Set aside.
- Dip slices of eggplant in egg wash then in the bowl with parmesan cheese mixture. Be sure to get a good coating on both sides, pressing gently.
- Lay slices of eggplant on prepared baking sheet. Bake in oven for about 20-25 minutes, until eggplant has softened. Remove from oven.
- Spread about 3/4 cup of the marinara sauce in the bottom of a 2 quart baking dish (or 13x9). Place a layer of baked eggplant slices over the sauce and spoon a little sauce on the tops. Add 1 cup of the mozzarella cheese and about 1/4 cup of the shredded parmesan. Repeat a second layer on top with remaining slices of eggplant, sauce, and cheese (reserving 1/4 cup parmesan).
- Bake for an additional 20 minutes, or until cheese is melted and is turing golden brown. Sprinkle with remaining 1/4 cup shredded parmesan, chopped basil and parsley. Enjoy hot.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 432Total Fat: 23gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 136mgSodium: 1861mgCarbohydrates: 35gFiber: 9gSugar: 14gProtein: 25g
Enjoy all the Italian flavors you love without the carbs in this gluten free Eggplant Parmesan recipe!