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If you’re looking for a low-carb eggplant parmesan, then Keto Eggplant Parmesan will be your best choice. It is made by substituting breading with low-carb similar products but still achieves a wonderfully comforting and cheesy flavor. As a vegetable, eggplant has low carbohydrates and when it is combined with marinara sauce, mozzarella, and Parmesan cheese, it becomes a fulfilling meal suitable for a keto diet.
My Personal Experience
I’ve always loved eggplant Parmesan, but making it keto-friendly without the breadcrumbs was a challenge at first. This Keto Eggplant Parmesan Bake turned out to be a game changer! The almond flour creates a crispy, satisfying coating that holds up beautifully to the marinara sauce and melted cheese. Plus, the eggplant soaks up all the flavors, giving each bite a deliciously rich taste. The best part is how easy it is to assemble and bake. It’s become a staple in my kitchen, especially when I’m craving something comforting and indulgent on a keto diet. It’s truly a recipe you can make again and again without ever feeling like you’re missing out.
Why You’ll Love This Keto Eggplant Parmesan Bake
• Tastes just like traditional eggplant Parmesan, but without the carbs
• Low in carbohydrates and high in fiber from the eggplant
• Can be stored for several days and reheats wonderfully
• A healthy, satisfying dish that fits perfectly into a keto lifestyle
• Super easy to make with simple ingredients
Ingredients & Substitutions
• Eggplant – Choose medium-sized eggplants, and slice them into half-inch thick rounds. Eggplant is low in carbs and works perfectly for keto. If eggplant is not available, zucchini can be used as an alternative, though it will alter the texture.
• Sugar-Free Marinara Sauce – Look for a marinara sauce that has no added sugars. If unavailable, make your own by simmering crushed tomatoes with herbs.
• Mozzarella Cheese – Shredded mozzarella gives the perfect melty texture. You can substitute with any other mild, melting cheese like provolone or fontina.
• Parmesan Cheese – Grated parmesan adds a sharp, tangy flavor. If needed, you can substitute with pecorino Romano for a more robust taste.
• Almond Flour – Almond flour works as a low-carb breading. If you’re allergic to almonds, coconut flour can work as a substitute, but it will need slightly less due to its higher absorbency.
• Eggs – Two large eggs help the almond flour stick to the eggplant. If you’re vegan, you can try using flax eggs or chia eggs, though the coating may not be as crispy.
• Italian Herbs – A blend of dried oregano, basil, and thyme. If you don’t have Italian herbs, use dried oregano or basil as substitutes.
• Garlic Powder – Adds extra flavor to the coating. If you don’t have garlic powder, you can use fresh minced garlic or garlic salt (reduce the added salt). • Olive Oil – Used for frying the eggplant slices. You can substitute with avocado oil or coconut oil, but olive oil provides a nice flavor and is a healthy fat.
Step-by-Step Guide: Bring Your Recipe to Life
Set Oven Temperature: Preheat your oven to 375°F or 190°C.
Prepare the Eggplant: Add salt to the slices of eggplant and allow them to stand for half an hour to draw out moisture. Dry with paper towels.
Bread the Eggplant: Dip each eggplant slice in the beaten eggs, followed by the almond flour with added Italian herbs and garlic powder.
Fry the Eggplant: Heat olive oil in a frying pan on medium heat. Fry all sides of the coated eggplants, till they get brown; dry them on paper towels.
Assemble Bake: In a baking dish, add marinara sauce, eggplant slices, shredded mozzarella, and Parmesan cheese. Repeat layers, finishing with cheese on top.
Bake: Place in the oven for about 25 to 30 minutes or until the cheese melts and browned to your liking.
Serve: Let cool slightly before cutting and serving.
Tools You’ll Need
• Oven – To bake the eggplant and melt the cheese to perfection.
• Frying Pan – For frying the eggplant slices to a crispy golden brown.
• Baking Dish – For layering the eggplant slices, marinara, and cheese.
• Paper Towels – To dry the eggplant slices after salting and frying.
Tips for the Best Keto Eggplant Parmesan Bake
• Don’t skip the salting process. It helps to draw out excess moisture from the eggplant, which can otherwise make the dish soggy.
• For an extra crispy texture, try double-breading the eggplant slices by dipping them in the egg and almond flour mixture twice.
• If you want to add some extra flavor, sprinkle some fresh basil or parsley on top after baking for a burst of freshness.
• Make sure the marinara sauce is truly sugar-free to keep the dish low carb. Check the label carefully!
Storage Instructions
• Store: Keep any leftovers in an airtight container in the refrigerator for 3-4 days.
• Meal prep: You can prepare the eggplant slices and bread them ahead of time, storing them in the fridge until you’re ready to fry and assemble.
• Reheat: Reheat the dish in the oven at 350°F for 10-15 minutes to get the cheese gooey again. You can also microwave individual portions, but it won’t be as crispy. • Freeze: This dish freezes well! Assemble and bake the entire dish, then allow it to cool before covering and freezing for up to 3 months. Thaw overnight in the fridge before reheating.
Nutritional Breakdown
Total Calories: 350
Per Serving:
• Total Carbs: 14g
• Net Carbs: 9g
• Sugars: 7g
• Protein: 18g
• Fat: 26g
Keto Eggplant Parmesan
Equipment
- Oven
- Frying Pan
- Baking Dish
- Paper towels
Ingredients
- 2 medium eggplants (sliced into half-inch rounds)
- 2 cups sugar-free marinara sauce
- 2 cups shredded mozzarella cheese
- 1 pint grated parmesan cheese
- 1 cup almond flour
- 2 large eggs beaten
- 1 tsp Italian herbs
- 1/2 tsp garlic powder
- Olive oil for frying
Instructions
- Preheat the oven to 375°F (190°C).
- Slice the eggplants into half-inch thick rounds. Sprinkle them with salt and let them sit for 30 minutes to draw out moisture. Pat them dry with paper towels.
- In a shallow dish, beat the eggs. In another shallow dish, combine almond flour, Italian herbs, and garlic powder.
- Dip each eggplant slice into the beaten eggs, then coat with the almond flour mixture.
- Heat olive oil in a frying pan over medium heat. Fry the eggplant slices on both sides until golden brown, about 3-4 minutes per side. Remove from the pan and drain on paper towels.
- In a baking dish, layer marinara sauce, eggplant slices, mozzarella, and parmesan cheese. Repeat layers, finishing with cheese on top.
- Bake in the preheated oven for 25-30 minutes or until the cheese is melted and golden.
- Let cool for a few minutes before cutting and serving.
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