Eggplant Parmesan is a delicious low carb dish. Loaded with authentic Italian flavors, this cheesy casserole uses a lighter breading than your traditional Eggplant Parmesan. Pairing it with a delicious low carb sauce makes this a keto-win!
I LOVE eggplant and I was so pumped to find out all the health benefits packed in this super-food. Eggplant is a nutrient-dense food, meaning it contains a good amount of nutrients, vitamins, minerals and fiber in few calories. One cup of cooked eggplant contains the following macros:
- calories: 20
- carbs: 5 grams
- fiber: 3 grams
- protein: 1 gram
Eggplant has many other awesome benefits:
- High in antioxidants
- May reduce the risk of heart disease
- May promote blood sugar control
- Could help lose weight
- May have cancer-fighting benefits
- Very easy to add to your diet!
So to break it down – with all these amazing nutritional and health benefits we should be eating a lot more eggplant. I plan to and the first version of this super-food is an easy and delicious low-carb eggplant parmesan recipe.
Sweat It Out
When prepping eggplant I find it best to slice, salt and lay out on a cookie sheet. Let the eggplant sit for a half hour to sweat and release any moisture. This will help soften the pieces before cooking, remove any bitterness and reduce the amount of oil the eggplant absorbs. Make sure and pat the eggplant dry before cooking.
For The Breading
Layer your eggplant with sauce and cheese, I like to use Rao’s Marinara sauce for this dish. Sprinkle fresh mozzarella and bake till golden and bubbly. Chop up some fresh basil to garnish. I’m getting so hungry right now! Good thing I just made a casserole and have leftovers for tomorrow.
Eggplant Parmesan is a delicious low carb dish. Loaded with authentic Italian flavors, this cheesy casserole uses a lighter breading than your traditional eggplant parmesan. Pairing it with a delicious low carb sauce makes this a keto-win!
- 2 eggplants, sliced 1/4th inch thick
- 1 cup almond flour
- 1/4 cup parmesan cheese
- 2 tablespoons Italian seasoning
- 1/2 tablespoon garlic powder
- 2 eggs
- olive oil
- 1 1/2 cups mozzarella cheese
- fresh basil
Preheat oven to 350º
Combine almond flour, parmesan cheese, Italian seasoning and garlic powder in a shallow bowl. Mix well.
Scramble eggs in a bowl add 2 tablespoons of water and mix.
Heat olive oil in cast iron skillet or preferred sauté pan.
Dredge eggplant slices in egg mixture then flour mixture - coat both sides.
Pan fry eggplant for 3-4 minutes per side until golden brown. Transfer to casserole dish and stack eggplant. Layer with Roa's Marinara sauce and top with mozzarella cheese.
Bake in oven for 20-25 minutes until cheese is bubbling and golden brown. Sprinkle with fresh basil for garnish.