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Keto Eggplant Parmesan Recipe

Keto Eggplant Parmesan Recipe

Learn how to make the best homemade keto eggplant parmesan with this easy baking recipe. Perfectly crispy almond flour-coated eggplant layered with sugar-free marinara and melty cheese creates a low-carb Italian classic that tastes just like the traditional version without the carb overload.
Difficulty:
Beginner
Prep Time:
30 mins
Cook Time:
40 mins
Serves:
6 servings
An overhead shot of a rustic ceramic baking dish filled with layers of golden-brown eggplant slices peeking through bubbling cheese with vibrant red tomato sauce. Soft natural light highlights the caramelized cheese edges and herb flecks throughout. A cross-section view reveals distinct layers of crispy eggplant, savory sauce, and stretchy mozzarella pulling away as a portion is lifted. Fresh basil leaves and a drizzle of olive oil add vivid green accents against the warm colors. The dish sits on a weathered wooden table with a sprinkle of parmesan and black pepper around the edges, creating a homey Italian atmosphere.

Ingredients

<ul class="ingredients-main-list"><li class="ingredients-single-item">2 large eggplants (about 900g total)</li><li class="ingredients-single-item">2 tsp salt (for drawing moisture from eggplant)</li><li class="ingredients-single-item">150g almond flour</li><li class="ingredients-single-item">50g grated parmesan cheese, plus extra for topping</li><li class="ingredients-single-item">2 tsp Italian seasoning</li><li class="ingredients-single-item">1 tsp garlic powder</li><li class="ingredients-single-item">½ tsp black pepper</li><li class="ingredients-single-item">3 large eggs, beaten</li><li class="ingredients-single-item">60ml olive oil, divided</li><li class="ingredients-single-item">500ml sugar-free marinara sauce (check labels for low carb content)</li><li class="ingredients-single-item">250g mozzarella cheese, shredded</li><li class="ingredients-single-item">Fresh basil leaves for garnish</li></ul>

Nutrition Facts (per serving)

🍽️ Serving Size:
🔥 Calories:
🥑 Fat:
🧈 Saturated Fat:
🍞 Carbohydrates:
🍭 Sugar:
🍗 Protein:
🫀 Cholesterol:
🧂 Sodium:

Equipment

<ul class="equipment-main-list"><li class="equipment-single-item">25cm x 30cm baking dish</li><li class="equipment-single-item">Wire cooling rack</li><li class="equipment-single-item">Paper towels</li><li class="equipment-single-item">Pastry brush</li></ul>

Directions

<ol class="no-list-style"><li class="MethodStepper"><h4 class="step-title">Step 1</h4>Slice the eggplants into 1cm thick rounds. Lay them on paper towels and sprinkle both sides with salt. Let them sit for 30 minutes to draw out excess moisture - this is crucial for preventing a soggy final dish as eggplants contain significant water content.</li><li class="MethodStepper"><h4 class="step-title">Step 2</h4>Preheat your oven to 200°C. Line a baking sheet with parchment paper and place a wire rack on top. Pat the eggplant slices thoroughly dry with paper towels, pressing gently to remove as much moisture as possible.</li><li class="MethodStepper"><h4 class="step-title">Step 3</h4>In a shallow dish, combine the almond flour, grated parmesan, Italian seasoning, garlic powder, and black pepper. In another dish, beat the eggs. Dip each eggplant slice first in the beaten egg, then coat thoroughly in the almond flour mixture, pressing gently to adhere.</li><li class="MethodStepper"><h4 class="step-title">Step 4</h4>Place the coated eggplant slices on the wire rack. Brush each slice lightly with olive oil on both sides (about 45ml total) - this helps achieve a crispy exterior similar to frying but with less oil.</li><li class="MethodStepper"><h4 class="step-title">Step 5</h4>Bake for 20-25 minutes until golden brown and crispy, flipping halfway through. The wire rack allows air to circulate, ensuring even cooking and preventing sogginess.</li><li class="MethodStepper"><h4 class="step-title">Step 6</h4>Reduce oven temperature to 180°C. Spread 125ml of marinara sauce on the bottom of your baking dish. Arrange a layer of eggplant slices over the sauce, slightly overlapping them. Top with another 125ml of sauce and about 60g of mozzarella.</li><li class="MethodStepper"><h4 class="step-title">Step 7</h4>Repeat the layers twice more, ending with the remaining sauce and cheese on top. Sprinkle with additional parmesan cheese and drizzle with the remaining 15ml of olive oil to help achieve that beautiful golden crust.</li><li class="MethodStepper"><h4 class="step-title">Step 8</h4>Bake uncovered for 20-25 minutes until the cheese is bubbly and golden. If the top is browning too quickly, loosely cover with foil. The cheese needs to reach at least 70°C to fully melt and create that signature stretchy texture.</li><li class="MethodStepper"><h4 class="step-title">Step 9</h4>Remove from the oven and let stand for 10-15 minutes before serving. This resting time allows the layers to set and flavors to meld together. Garnish with fresh basil leaves just before serving for a bright, aromatic finish.</li></ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Keto Eggplant Parmesan Recipe?

This low-carb version uses eggplants, almond flour (instead of breadcrumbs), grated parmesan, Italian seasoning, garlic powder, eggs, olive oil, sugar-free marinara sauce, mozzarella cheese, and fresh basil. All ingredients combine for authentic Italian flavour without the carbs.

How to cook Keto Eggplant Parmesan Recipe at home?

Learn how to cook Keto Eggplant Parmesan by first salt-sweating eggplant slices to remove moisture, then coating them in an almond flour-parmesan mixture. Bake the slices until crispy, then layer in a baking dish with sugar-free marinara and cheese. Bake until bubbly and golden, resting before serving for perfect texture.

Why do you need to salt eggplant before cooking?

Salting eggplant draws out excess moisture and reduces bitterness. This crucial step prevents soggy eggplant parmesan by ensuring your slices remain firm and crispy after baking. It also helps the almond flour coating adhere better, creating that satisfying crunch in the finished dish.

Can I make this Italian classic ahead of time and freeze it?

Yes! Assemble the eggplant parmesan, cool completely, then wrap portions in cling film and foil. Freeze for up to 3 months. Thaw overnight in the refrigerator and reheat at 180°C for 20-30 minutes until hot throughout. The texture remains excellent upon reheating.

What's the best way to achieve crispy eggplant without breadcrumbs?

The secret is thoroughly drying salted eggplant, using a well-seasoned almond flour-parmesan coating, and baking on a wire rack which allows air circulation. Brushing with olive oil before baking creates that golden-brown exterior that mimics traditional breading without the carbs.

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Sprinkle with additional parmesan cheese and drizzle with the remaining 15ml of olive oil to help achieve that beautiful golden crust." }, { "@type": "HowToStep", "name": "Bake dish", "text": "Bake uncovered for 20-25 minutes until the cheese is bubbly and golden. If the top is browning too quickly, loosely cover with foil. The cheese needs to reach at least 70°C to fully melt and create that signature stretchy texture." }, { "@type": "HowToStep", "name": "Rest and serve", "text": "Remove from the oven and let stand for 10-15 minutes before serving. This resting time allows the layers to set and flavors to meld together. Garnish with fresh basil leaves just before serving for a bright, aromatic finish." } ], "aggregateRating": { "@type": "AggregateRating", "ratingValue": "5", "ratingCount": "178" }, "review": [ { "@type": "Review", "author": "Maria Gonzalez", "datePublished": "2024-05-01", "reviewBody": "This keto eggplant parmesan is incredible! The almond flour coating stayed perfectly crispy, and my family couldn't even tell it was low-carb. I'm making this again next week for sure!", "name": "Better Than Traditional", "reviewRating": { "@type": "Rating", "ratingValue": "5" } }, { "@type": "Review", "author": "Sanjay Patel", "datePublished": "2024-05-03", "reviewBody": "I've been keto for 3 months and was really missing Italian food. This recipe completely satisfied my craving for eggplant parm without kicking me out of ketosis. The tip about salting the eggplant is crucial!", "name": "Perfect Keto Italian Fix", "reviewRating": { "@type": "Rating", "ratingValue": "5" } }, { "@type": "Review", "author": "Olivia Chen", "datePublished": "2024-05-05", "reviewBody": "My husband hates eggplant but devoured this dish! The crispy coating and flavorful layers won him over completely. I added some Italian sausage between layers for extra protein. Absolutely delicious!", "name": "Eggplant Hater Approved", "reviewRating": { "@type": "Rating", "ratingValue": "5" } }, { "@type": "Review", "author": "Lars Johansson", "datePublished": "2024-05-08", "reviewBody": "I've tried many keto Italian recipes but this one truly tastes like the real thing. The wire rack baking method is genius for getting crispy eggplant without frying. This has become a weekly staple in our home!", "name": "Authentic Taste Without Carbs", "reviewRating": { "@type": "Rating", "ratingValue": "5" } }, { "@type": "Review", "author": "Amara Okafor", "datePublished": "2024-05-10", "reviewBody": "This recipe is perfect for meal prep! I made a double batch and froze individual portions for easy weekday lunches. The eggplant stays crispy even when reheated, and at only 9g carbs per serving, it fits perfectly into my keto lifestyle.", "name": "Meal Prep Perfection", "reviewRating": { "@type": "Rating", "ratingValue": "5" } } ] }
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