Keto eggplant parmesan is pure comfort food! This easy recipe requires only 5 ingredients. Layers of eggplant combined with tomato sauce and plenty of melted cheese - a delicious family friendly low carb meal.
I'm a huge fan of anything that can be topped with gooey cheese (just check out my keto mac and cheese, keto meatballs or this low carb pizza).
Naturally, I'm often drawn to Italian cuisine and its effortless simplicity. The Italians always get it right - minimal ingredients, maximal taste. Italian food is like a happy hug!
When I order Italian these days, parmigiana di melanzane is always one of my go-to choices. It reminds me of summer, plus it is awesomely healthy since a vegetable is the star of the meal.
I often make baked eggplant as a simple side dish. But this dish takes eggplant to the next level!
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🌟 Why You'll Love This Recipe
- Easy recipe - only 5 main ingredients
- Filling and satisfying
- Naturally gluten-free
- Authentic Italian flavor and taste
- Vegetarian
- Great for meal prep and freezes well
- 7.5g net carbs per portion
Ingredients
Here are the ingredients you'll need to make a low carb eggplant parmesan:
- Eggplant - also called aubergine. A great keto friendly vegetable
- Keto marinara sauce
- Grated parmesan cheese
- Mozzarella cheese - I used both shredded mozzarella and buffalo mozzarella. Option to only used shredded mozzarella
- Seasoning - extra virgin olive oil, pepper, salt and fresh basil.
I'm using 2 types of mozzarella because I think it takes the taste up a notch! However, if you don't have fresh mozzarella, you can replace it with more shredded.
See the recipe card for full information on ingredients and quantities.
Recipe Variations
Add a keto breading: Use my keto bread crumbs or make your own mix with almond flour or coconut flour and pork rinds plus seasonings. Simply bread the slices and roast them in the oven for 25-30 minutes. Then, proceed with the recipe.
Eggplant lasagna: Add my low carb bolognese sauce and turn the recipe into a keto eggplant lasagna!
Instructions
It is really easy to make eggplant parmesan. Here are the basic steps. For detailed instructions, scroll down to the recipe card.
Step 1: Trim the eggplant and slice lengthways. Sprinkle with salt and allow to rest.
Step 2: Rinse the eggplant to remove the salt and pat dry on kitchen paper. Brush the slices with olive oil and sear briefly in a skillet.
Step 3: Spread a little marinara over the bottom of the casserole dish. Then, start layering the cheese, eggplant slices and sauce. Top with cheese.
Step 4: Bake in the oven until the cheese is melted and golden on top. Sprinkle with fresh basil leaves to serve.
Expert Tips
I love cooking with eggplant and have made this recipe many times. Here is what I have learned:
Sweat the eggplant before using. The salt draws out the excess moisture, which prevents them going soggy during baking. It also removes any bitterness.
Sear the slices. You can't use eggplant raw. The dish will take ages to bake and the slices will become dry, tasteless and rubbery. Frying them first makes all the difference.
Fry in batches. Don't overcrowd the eggplant slices in the pan when you sear them. Laid out in a single layer, they become crispy and golden quicker. I used about 5 slices per frying pan.
Serve with
Keto eggplant parmesan is wonderful with a crunchy green salad or this keto coleslaw.
For a more filling meal, I recommend to add a slice of my keto focaccia, keto garlic bread or this almond flour bread.
Recipe FAQs
In short, it's heaven in a casserole dish! The dish is made with layers of roasted eggplant drenched in tomato sauce and topped with plenty of mozzarella and parmesan cheese.
Yes, if you make the original Italian version of the recipe. The American version is not gluten-free or keto friendly because the eggplant is breaded before the dish is assembled.
This recipe is great for meal prep. I find that it actually tastes better on the second day when the flavors have had time to meld.
Store leftovers in an airtight container in the fridge for up to 4 days.
This dish freezes well for up to 3 months. Reheat from frozen in the oven at 200C / 400F. Or, simply reheat in the microwave.
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Recipe
Keto Eggplant Parmesan
from Sugar Free LondonerNote: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary.
Equipment
- casserole pan (26 x 21 x 5cm)
Ingredients
- Ā½ portion keto marinara sauce
- 3 medium eggplant sliced lengthways Ā½ cm thick (700g / 1.5 pounds) - yields 24 slices, 6 per layer
- Ā½ teaspoon salt
- Ā½ teaspoon black pepper
- 5 tablespoon olive oil
- Ā½ cup grated parmesan 55g
- 1.5 cups shredded mozzarella 170g
- 4.4 oz mozzarella ball 125g, drained (buffalo or cow). Option to use more shredded mozzarella instead
- 5 g fresh basil Handful
Instructions
- Trim the eggplant and slice lengthways (3 - 5 mm thick). Place in a bowl and sprinkle with Ā½ teaspoon salt and allow to rest.
- Make tomato sauce whilst the eggplant rest.
- Rinse the eggplant to remove the salt and pat dry on kitchen paper.
- Brush the eggplant on both sides generously with 5 tablespoon of olive oil. Heat a non stick pan and fry for about 1 - 2 minutes per side on a medium heat, or until golden. Itās best to do this in batches so as not to overcrowd the eggplant, about 5 slices per frying pan.
- Preheat oven to 180C /350 F electric or 160C / 320F fan.
- Spread a little marinara over the bottom of the casserole dish. Layer ā of the eggplant on top. Top with ā of the sauce, ā of the black pepper and ā of each of the cheeses. Repeat until all ingredients are used up.
- Bake in the oven for 35 - 40 minutes until the cheese is melted and golden on top. Sprinkle with fresh basil leaves to serve.
Joanne Engel
I have made this by broiling the eggplant in the oven on a sheet tray after brushing it with olive oil and dusting it with Italian seasoning. Either way, it is delicious.
Margot
I am a type 2 diabetic. I have recently adopted a keto diet and blood sugar almost back to normal, I feel fitter, look better and have avoided the need to take additional medication which was my aim. I am enjoying creating low carb meals but was just beginning to need inspiration for new exciting recipes. This is a great site.
Thank you
tara pierce
This was absolutely delicious
Tiina
I made this, but with less sauce and only a little bit of shredded cheddar instead of lots of shredded mozzarella, and it was super delicious ā¤ļø
Thank you
Cristina
Can I use ricotta cheese ?
Katrin NĆ¼rnberger
Yes, that should work well in terms of flavour.
Joann
This tastes incredible! Made it for Dinner last night. Went down a treat!
Alice
What is buffalo mozarella?
Katrin NĆ¼rnberger
It's mozzarella from buffalo. But any mozzarella that's round and soft in the middle will work.