Keto Eggplant Parmesan

Keto Eggplant Parmesan
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This Keto Eggplant Parmesan is layered with fried sliced eggplant, cheese and tomato sauce, then baked.

In some versions of Eggplant Parmesan, the eggplant is first dipped in beaten eggs and dredged in flour or breadcrumbs before frying. This version uses a similar technique, but with almond flour and parmesan, to create a crunchy exterior before further baking.

Keto Eggplant Parmesan
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We use a combination of grated Parmesan and grated Mozzarella cheese to make this dish extra delicious. Layered with a flavorful tomato sauce, it all melds together to perfection in the oven.

I’ve seen this dish served in layers, usually no more than two – we don’t want to confuse it with eggplant lasagna, which is another of my favorite comfort food dishes. I prefer to keep it in one layer though, personally.

If you cut the eggplant into thick slices of about 1/2 inch, it gives more texture to the dish and the layers don’t need to be stacked.

Keto Eggplant Parmesan

How to Make Keto Eggplant Parmesan

The key to making this recipe low-carb and keto-friendly is to use almond flour rather than regular flour to fry the eggplant. I also skip the egg wash, because in the end it’s not really necessary. This way saves time.

Start by sweating the eggplant slices. I lay the slices out on a paper towel, sprinkle them with salt and let them sweat for about 10 minutes. Then dab off the droplets that form on the top of the slices. Turn them over and repeat the process.

Eggplant is full of water and if you skip this step it can cause the dish to be watery. No one loves watery eggplant parm.

Eggplant

While the eggplant is sweating, combine the chopped tomatoes, half the oregano, half the remaining salt, and tomato paste. Stir well and leave it to simmer for 15 minutes. This will allow it to cook down a little bit and build flavor.

Next, combine finely grated Parmesan and almond flour with salt and oregano on a plate.

Parmesan and Almond Flour

Sprinkle it onto the tops of the eggplant and pat it down. Repeat on the other side.

Eggplant

Place the eggplant slices directly into a hot pan and let it sizzle for 4-5 minutes per side, to get a nice browned crust on it.

Put a little bit of the sauce on the bottom of a 9×13″ baking dish. Transfer the slices to the baking dish.

Eggplant Parmesan

Cover with the tomato sauce and sprinkle on the Mozzarella cheese. You can add additional Parmesan cheese to the top as well, if you want.

Uncooked Eggplant Parmesan

Bake uncovered at 350°F for 35 minutes. Remove from oven and let sit for 5 minutes before cutting into it to serve. The resting period helps the eggplant absorb the liquid even more, so it’s a more solid dish.

One serving of this dish has 6 net grams of carbs and just 165 calories. It’s a great comfort food dish for cold fall nights. And it keeps well for left overs.

Keto Eggplant Parmesan

Can I Freeze Eggplant Parmesan?

You can freeze left overs too. If you’re looking for an easy way to make ahead dinner and freeze them, this dish is great for that. You can freeze the entire dish pre-bake, or bake it and freeze individual slices.

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Keto Eggplant Parmesan

Keto Eggplant Parmesan

This keto version of Eggplant Parmesan tastes so similar to the original dish, without the extra carbs.
5 from 7 votes
Print Rate
Course: Main Course
Cuisine: Italian
Keyword: Eggplant
Prep Time: 30 mins
Cook Time: 35 mins
Total Time: 1 hr 5 mins
Servings: 6 Servings
Calories: 165kcal
Author: Laura

Ingredients

  • 1 eggplant sliced into 6 pieces
  • 1 1/2 tsp salt divided into thirds
  • 1 can chopped tomatoes
  • 1 tsp oregano divided
  • 2 tbsp tomato paste
  • 2 tbsp olive oil
  • 1/2 cup Parmesan cheese finely grated
  • 2 tbsp almond flour
  • 3/4 cup mozzarella cheese

Instructions

  • Preheat the oven to 350 degrees F (175 degrees C).
  • Set the sliced eggplant out on paper towels. Sprinkle the eggplant with salt and let them sweat for 10 minutes. Dab the water from the tops. Flip the slices over, salt, and sweat again for another 10 minutes. Dab the water from the tops.
  • In a saucepan over medium heat, combine the chopped tomatoes, half the oregano, half the remaining salt, and tomato paste. Stir well. Simmer for 15 minutes.
  • On a plate, combine the Parmesan cheese, almond flour, remaining salt and oregano. Coat each slice of eggplant in the mixture and press it down so it attaches to the eggplant.
  • Heat oil in a large skillet over medium high heat until it reaches 375 degrees F. Fry the eggplant slices 2 or 3 at a time, in the skillet, until browned, about 4-5 minutes per side. Remove from skillet and arrange in a single layer in a 9×13” baking dish.
  • Top with the tomato sauce and sprinkle with mozzarella cheese. Bake for 35 minutes. Remove from oven and rest for 5 minutes before serving.

Nutrition

Calories: 165kcal | Carbohydrates: 10g | Protein: 8g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 17mg | Sodium: 944mg | Potassium: 376mg | Fiber: 4g | Sugar: 5g | Vitamin A: 339IU | Vitamin C: 9mg | Calcium: 210mg | Iron: 1mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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Keto Eggplant Parmesan
Keto Eggplant Parmesan

6 thoughts on “Keto Eggplant Parmesan

  1. Amanda says:

    5 stars
    This keto version of eggplant Parmesan came out great! The almond flour worked nicely to give that crispy coating without overloading on carbs. Can’t wait to make this one again!

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