Dinner, Food

Low Carb Eggplant Parmesan

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!

Low Carb Eggplant Parmesan On Plate With Spaghetti Squash

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.

Layered Low Carb Eggplant Parmesan Casserole

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

I combine almond flour, Italian seasoning, garlic powder and parmesan cheese in a bowl and give it a good mix.  That’s it. Scramble an egg, add a bit of water to loosen the mixture and bread away.  Get a sauté pan nice and hot, add a high smoke point oil such as avocado oil, flaxseed oil, canola oil or olive oil and pan fry till golden and crispy.
 

Low Carb Eggplant Parmesan Baked Casserole

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.

 
I hope you enjoy this low-carb Eggplant Parmesan recipe – it’s easy, low-carb and a great dish to add to your weekly rotation. Serve with roasted veggies, spaghetti squash or zucchini noodles to keep this super carb-friendly.
 
Low Carb Eggplant Parmesan Casserole
 
 
Low Carb Eggplant Parmesan Recipe

 

Low Carb Eggplant Parmesan
Prep Time
10 mins
Cook Time
35 mins
Total Time
45 mins
 

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! 

Course: Main Course
Cuisine: Italian
Keyword: eggplant parmesan
Servings: 6 people
Ingredients
  • 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
Instructions
  1. Preheat oven to 350º

  2. Combine almond flour, parmesan cheese, Italian seasoning and garlic powder in a shallow bowl. Mix well.

  3. Scramble eggs in a bowl add 2 tablespoons of water and mix. 

  4. Heat olive oil in cast iron skillet or preferred sauté pan. 

  5. Dredge eggplant slices in egg mixture then flour mixture - coat both sides. 

  6. 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. 

  7. Bake in oven for 20-25 minutes until cheese is bubbling and golden brown. Sprinkle with fresh basil for garnish. 

 

Leave A Reply