This Keto Eggplant Parmesan dinner knocks it out of the park. Easy to make, great consistency and it also doubles for lasagna!
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Keto Eggplant Parmesan
Whether you are a lasagna fan or an eggplant fan, you are going to find delight in this keto eggplant parmesan dinner recipe. All the makings of parmesan as well as all the perks of lasagna!
This meal works great for a family dinner or even meal prep for the week. If you want to meal prep, simply make your batch (trying to layer the eggplant on top of each other), cook it, let it cool, and then cut it up in 8 equal portions. BOOM! Lunches are fully prepped as well as a dinner perhaps!
Is Eggplant Keto Friendly?
YES! One cup of cubed eggplant has roughly 5g carbs and 3g fiber which equates to 2g net carbs. So eggplant is a lower carb vegetable. And definitely considered a non starchy vegetable.
What’s the Difference Between Keto Eggplant Parmesan and Keto Lasagna
This is a great question that I actually get asked a lot. Many people will make their lasagna with eggplant. I enjoy this deep dish keto meat lasagna the most, however!
But as far as the general difference between this eggplant recipe and lasagna – it is the cheese! Most often, lasagna is layers of some type of “noodle” with cottage or ricotta cheese, marinara sauce, usually ground beef, and also shredded Mozarella cheese. This keto eggplant parmesan recipe uses eggplant as the noddle, marinara sauce and sliced Mozarella cheese. No meat and no cottage or ricotta cheese.
Overall, however, they are quite similar and one can be easily modified to be (or replace) the other!
What Can I Eat With This Keto Eggplant Parmesan Recipe?
To be honest, this delicious low carb eggplant parmesan dinner is so filling that you don’t need to eat anything with it. But if you are like me and love your greens, then this tasty keto Ceasar salad is just the thing to accompany it. If you feel it will be too filling, then just leave off the keto croutons.
Any salad would do, however. It is a great way to up your daily intake of greens and veggies!
How to Store Low Carb Eggplant Parmesan
If you happen to have one of these casserole dishes with a lid then you are all set to simply pop the lid on and put the leftovers in the fridge.
If you do not have one, simply transfer the keto eggplant leftovers into your favorite storage container and put in the fridge. It will stay fresh for at least 3-4 days.
How to Make Keto Eggplant Parmesan
Lay the eggplant slices out on a rack, and sprinkle with 1-2 tablespoons salt. Allow to sit for 1 hour. Rinse the eggplant and dry completely. Preheat the oven to 400 degrees.
In one bowl, place ¼ cup of coconut flour. In a second bowl, place two large eggs beaten. In a third shallow bowl, mix together the almond flour, ½ cup parmesan cheese, Italian seasoning, garlic powder and salt and pepper to taste.
Dredge the eggplant slices in the coconut flour on both sides, dip into the egg, and then coat in the almond flour mixture.
Place the coated slices on a baking sheet, and bake for 25 minutes, turning halfway through.
Spread ⅓ of the marinara sauce into the bottom of a 9×9 baking dish.
Add a layer of the baked eggplant on top.
Spread another ⅓ of the marinara and then top with 6 slices of the mozzarella cheese.
Add another layer of eggplant, then the remaining sauce and the last 6 slices of mozzarella cheese to finish.
Bake for 15-20 minutes until the cheese has completely melted.
Garnish with more parmesan cheese and freshly chopped parsley.
Other Keto Dinners You Might Like
Keto Eggplant Parmesan
Ingredients
- 1 large eggplant cut into ½ inch slices
- 1-2 tablespoons salt
- ¼ cup coconut flour
- ⅔ cup almond flour
- ⅔ cup Parmesan cheese grated and divided
- 1 cup low carb marinara sauce
- 12 deli slices of mozzarella cheese
- 2 teaspoon Italian seasoning
- ½ teaspoon garlic powder
- 2 large eggs
- Salt and pepper to taste
- Fresh chopped parsley for garnish
Instructions
- Lay the eggplant slices out on a rack, and sprinkle with 1-2 tablespoons salt. Allow to sit for 1 hour.
- Rinse the eggplant and dry completely.
- Preheat the oven to 400 degrees.
- In one bowl, place ¼ cup of coconut flour.
- In a second bowl, place two large eggs beaten.
- In a third shallow bowl, mix together the almond flour, ½ cup parmesan cheese, Italian seasoning, garlic powder and salt and pepper to taste.
- Dredge the eggplant slices in the coconut flour on both sides, dip into the egg, and then coat in the almond flour mixture.
- Place the coated slices on a baking sheet, and bake for 25 minutes, turning halfway through.
- Spread ⅓ of the marinara sauce into the bottom of a 9×9 baking dish.
- Add a layer of the baked eggplant on top.
- Spread another ⅓ of the marinara and then top with 6 slices of the mozzarella cheese.
- Add another layer of eggplant, then the remaining sauce and the last 6 slices of mozzarella cheese to finish.
- Bake for 15-20 minutes until the cheese has completely melted.
- Garnish with more parmesan cheese and freshly chopped parsley.
Nutrition
Trina Krug is a Holistic Nutritionist, Integrative Health Coach and host of the Carbless Conversations Podcast. With a Master’s Degree in Complementary and Alternative Medicine, her single mission in life is to facilitate self-healing in herself and those around her through awareness, lifestyle shifts and low-carb eating. As a current Doctor of Science student, she continues her studies in functional nutrition.