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Close-up, angled view of keto eggplant parmesan in a white casserole dish.
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Keto Eggplant Parmesan

With layers of crispy breaded eggplant, tangy marinara, and creamy mozzarella cheese, this keto eggplant parmesan is a delicious Italian meal that no one will believe is low carb. Work this meat-free entree into your keto meal rotation for a delightfully delicious change of pace.
Course Main Course
Cuisine Italian
Keyword gluten free, Meatless Mondays, one-pan meal
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 8 servings
Calories 426kcal

Equipment

  • Baking sheet
  • Parchment Paper
  • 2 shallow bowls
  • Tongs
  • 9x13 baking dish
  • Cooking spray

Ingredients

  • 2 large eggplants approximately 2 pounds; sliced into ½"-thick discs
  • 2 cups keto-friendly marinara divided
  • 16 ounces fresh mozzarella sliced into ¼"-thick discs
  • fresh basil chopped or chiffonaded, for serving

For the Egg Wash

  • 2 large eggs
  • 2 tablespoons water

For the Breading

  • 2 cups almond flour
  • ½ cup freshly grated parmesan
  • 1 tablespoon Italian seasoning
  • ¾ teaspoon garlic powder
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper

Instructions

  • Preheat oven to 400° Fahrenheit. Line baking sheet with parchment paper or lightly spray with cooking spray. Set aside.
  • In one shallow bowl, whisk together eggs and water to create egg wash.
    Overhead view of an egg wash in a white mixing bowl.
  • In other shallow bowl, whisk together almond flour, parmesan, Italian seasoning, garlic powder, kosher salt, and black pepper to create breading mixture.
    Overhead view of breading mixture in a white mixing bowl.
  • One by one, dip eggplant disc in egg wash, being sure to coat both sides. Let excess egg wash drip back into bowl, then place eggplant disc in breading mixture. Flip eggplant 2-3 times to coat both sides in breading mixture, then shake off any excess breading and transfer breaded eggplant disc to baking sheet. Repeat until all eggplant discs have been breaded.
    Breaded eggplant discs on baking sheet lined with parchment paper.
  • Place baking sheet in preheated oven. Bake 15 minutes, then flip each eggplant disc over. Return pan to oven and bake another 10 to 15 minutes, until eggplant is tender.
    Baked keto eggplant parmesan on a baking sheet lined with parchment paper.
  • Remove baking sheet from oven. Spread ½ cup marinara sauce in bottom of lightly greased baking dish. Arrange eggplant discs on top of marinara in one flat, even layer.
    Eggplant discs on a bed of marinara sauce in a white casserole dish.
  • Top eggplant with ¾ cup marinara, then place half of total mozzarella slices on top of marinara. Repeat with remaining eggplant, marinara, and mozzarella.
    Keto eggplant and marinara sauce topped with fresh mozzarella cheese.
  • Place baking dish in oven and bake 10 to 15 minutes, or until mozzarella is melted. Remove dish from oven and serve warm with fresh basil and desired sides. Optional: Place dish under broiler for 2 to 3 minutes to brown cheese after baking, if desired.
    Fully baked keto eggplant parmesan topped with marinara, mozzarella, and fresh basil in a baking dish.

Notes

  • Marinara: Make sure your marinara sauce doesn't contain any added sugars or sugar substitutes that aren't keto-friendly. Natural sugars from the tomatoes are okay.
  • Parmesan: You'll want to grate your own parmesan from a block of fresh cheese. Prepackaged grated parmesan contains added fillers and starches to prevent clumping, which also add unnecessary carbs to the cheese.
  • Almond Flour: You could also use finely crushed pork rinds instead.
  • Make sure your eggplant slices are all the same thickness. You may want to use a mandoline slicer for this.
  • Optional: sweat the eggplant to reduce bitterness. Slice eggplant into discs, then arrange them on a baking sheet, unbreaded. Sprinkle salt on top of the discs, then flip them over and repeat. Let sit about an hour. The salt will draw out any bitter juices, which you'll see on top of the discs. Rinse them well to remove the juice and excess salt, then dry them really well before proceeding with the recipe.

Nutrition

Serving: 1serving | Calories: 426kcal | Carbohydrates: 19g | Protein: 22g | Fat: 29g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 92mg | Sodium: 641mg | Potassium: 694mg | Fiber: 8g | Sugar: 8g | Vitamin A: 559IU | Vitamin C: 3mg | Calcium: 479mg | Iron: 3mg | Net Carbs: 11g