This low-carb version of an Italian favorite combines crispy oven-fried eggplant with sugar-free marinara and a mix of traditional cheeses for a Keto Eggplant Parmesan you won’t soon forget!
Eggplant was, perhaps, my first veggie-based love. I remember watching the purple teardrops growing in my dad’s garden—tiny at first, then gradually growing large enough to weigh down the whole plant. They were nearly as big as my head when they were ready to harvest. And we made so many things with those huge vegetables: eggplant casseroles, Cajun fried eggplant, stuffed eggplant, and more.
Eggplant Parmesan didn’t enter my culinary repertoire until later, but it’s now my absolute favorite way to eat my favorite vegetable. Tender battered and fried eggplant covered in Italian cheeses and tomato sauce, baked to a melty perfection, and served over pasta? Count me in. And yes, eggplant Parmesan is a lot of things, but it certainly isn’t a low-carb dish.
Well, we’ve fixed that part! This keto eggplant Parmesan recipe swaps the white flour out for almond flour, and with the help of sugar-free marinara sauce, this dish is perfect for the low-carb and keto eaters among us. With all the cheesy eggplant goodness, swimming in a sea of tomato sauce, you won’t be missing out, I promise. Just resist the urge to serve it over regular pasta, and you’re golden.
Is This Keto Eggplant Parmesan Healthy?
This recipe is fairly healthy. Eggplant is naturally low in calories and fat, and it contains fiber and small amounts of many important vitamins and minerals. This dish gets a good dose of protein from the cheese and almond flour, and the fiber content across the main ingredients makes the dish low enough in “net carbs” to be considered keto-friendly. It’s great for veggie lovers, meat eaters, and anyone looking to cut back on carbs.
Overall, this dish is vegetarian, gluten-free, free of added sugars, and low-carb. To make it dairy-free, you can substitute plant-based cheeses for the mozzarella and Parmesan.
Notes On Keto Pasta Substitutes
Following a keto diet means you typically skip carb-heavy ingredients, such as pasta, beans, wheat flour, and anything bready. It can be a real bummer until you’re fat-adapted enough to resist the temptations! (And let’s be real—for some people, including myself, all the fat-adaptation in the world can’t make the temptation go away.) But if not pasta, then what on earth can you serve with eggplant Parmesan?
Pre-packaged keto pasta substitutes have come a long way in the past decade, and there are plenty of options near the pasta section in most grocery stores. You can choose between fiber and protein-heavy legume-based pastas (I love the edamame kind!), vegetable-based pastas made with heart-of-palm, or the strangely-textured shirataki pasta types.
Perhaps the simplest keto pasta options are the ones you’ll find in the produce section. Spaghetti squash is a mainstay for some keto dieters, and zucchini noodles work just fine. These are the healthiest options as well, because when you pick up a spaghetti squash, you know for certain it’s a whole food that hasn’t gone through any processing.
How Do I Store Leftovers?
Leftover keto eggplant Parmesan can be stored in an airtight container in the fridge for up to 4 days. I don’t recommend freezing leftovers, as this could affect the dish’s texture.
Serving Suggestions
My favorite pairing for eggplant Parmesan is Garlic Toast, but you can keep it keto-friendly by making Keto Almond Flour Bread or Keto Flatbread, then toasting it with some Roasted Garlic Butter. For a nice low-carb side, try this Garlic Roasted Cauliflower.
If your mouth is watering for meat, consider pairing your eggplant Parmesan with these Whole30 Meatballs!
Ingredients
- 2 medium eggplants sliced into ½-inch rounds
- ½ teaspoon salt
- 2 large eggs beaten
- 1 cup almond flour
- ½ teaspoon garlic powder
- ¼ teaspoon black pepper
- 2 cups marinara sauce sugar-free
- 2 cups shredded mozzarella cheese
- ½ cup grated Parmesan cheese
- ¼ cup fresh basil chopped (for garnish)
Instructions
- Preheat oven to 400°F. Line a baking sheet with paper towels and place eggplant rounds on the sheet in a single layer. Sprinkle salt over eggplant rounds and let sit for 10 minutes to draw out moisture. Pat dry with paper towels.
- Set up a coating station with beaten eggs in one bowl and a mixture of almond flour, garlic powder, and black pepper in another. Dip each eggplant slice first in egg, then in almond flour mixture, coating evenly.
- Arrange coated eggplant slices on a parchment-lined baking sheet. Bake for 20 minutes, flipping halfway through, until golden and softened.
- In a baking dish, layer marinara sauce, baked eggplant slices, mozzarella, and Parmesan cheese. Repeat layers until all components are used. Top with remaining cheese.
- Bake for 20 minutes, or until cheese is bubbly and golden. Garnish with fresh basil before serving.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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