Keto Eggplant Parmesan

Keto Eggplant Parmesan

A keto eggplant parmesan baked that’s loaded with veggies, marinara sauce and creamy whole milk mozzarella cheese. No need to fry the eggplant everything is baked right in the oven. The eggplant is coated with pork rinds and parmesan cheese for that Italian feel in every bite!

Keto Eggplant Parmesan

If you’ve ever had chicken parmesan you know how special the combination of creamy, melted cheeses with a fresh tasting marinara sauce is. So simple, yet just amazing in flavor. Bringing it all together but using eggplant in the place of chicken.

Is Eggplant Keto

Of course, and according to the USDA, one cup of eggplant is only 2g net carbs. So adopting this to keto is very easy to do. To add, you get all the nutritional benefits of eggplant as well.

What Is Eggplant Parmesan

Simply put it is chicken parmesan but without the chicken. The eggplant is breaded and baked just like the chicken would be. Covered in an Italian seasoned breading then topped off with marinara sauce and a creamy cheese. My best guess is someone want to add more veggies in their diet and tossed out the chicken. Eggplant is a easy replacement because it has a very neutral flavor and will take form to what you throw at it.

Keto Eggplant Parmesan

How To Make Keto Eggplant Parmesan

To start, you’ll need to slice the eggplant into 1/4 inch circles. One eggplant should give you more than enough if the slices are thin enough.

For the breading, you can swap the pork rinds with almond flour 1:1. Season the breading, then have a plate with breading and an egg wash next to each other. Now, dip the egg plant in the egg wash then into the breading. It doesn’t have to be packed on but it that’s what you prefer you will need to add more breading mix.

Next, bake the breaded eggplant in a preheated oven for 20 minutes. Eggplants will have browned some and withered.

Then, start laying the parmesan with marinara sauce, eggplant then finally whole milk mozzarella. I always suggest whole milk because of the creaminess.

Bake for 20 minutes, long enough to melt the mozzarella. Lastly, hit the keto eggplant parmesan with a broil to get those browned cheese spots.

Allow to cool a bit then serve.

Helpful Recipe Tips

  • Pork rinds or almond flour, either works in this recipe. You can sub them 1:1. What you can’t do is sub with coconut flour.
  • Do you have to bread the eggplant at all? No, you can skip the breading altogether if you’d like. It does enhance the flavor but if you personally rather not have it.
  • Best type of cheese, whole milk mozzarella sliced across the top then garnished with grated parmesan. Cheeses such as provolone, asiago and romano all work as well. Think Italian cheeses.

Keto Recipes You’ll Love

Keto Eggplant Parmesan

Keto Eggplant Parmesan

A keto eggplant parmesan baked that's loaded with veggies, marinara sauce and creamy whole milk mozzarella cheese. No need to fry the eggplant everything is baked right in the oven. The eggplant is coated with pork rinds and parmesan cheese for that Italian feel in every bite!
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Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Course Main Course
Cuisine American, Italian
Servings 12 serving
Calories 279 kcal

Equipment

  • 13×9 baking dish

Ingredients
 

  • 1 medium eggplant
  • 1 24oz jar marinara sauce
  • 1 package whole milk mozzarella

Breading

  • 1 cup unseasoned pork rind (sub with almond flour 1:1)
  • 1 cup grated parmesan
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 teaspoon Italian seasoning
  • 2 large egg

Instructions
 

  • Start by slicing eggplant into 1/4 inch slices. If you slice correctly you'll have enough for layers in the baking dish.
  • Combine pork rinds and grated parmesan cheese. Season with garlic powder, salt, pepper and Italian seasoning. On the side whisk 2 eggs together.
  • Preheat oven to 400°F
  • With the breading in a plate. Dip a slice of eggplant into the egg wash then place into the breading. It doesn't have to be caked on.
  • Bake breaded eggplant for 20 minutes. Breading should be brown and eggplant soft and withered.
  • In a baking dish, layer marinara sauce, breaded eggplant and mozzarella cheese across the top. Bake in preheated oven for 20 minutes to melt the cheese. Then, turn on the broil for a few minutes to get the browned cheese look on the top.
  • Allow to cool then serve with grated parmesan across the top

Notes

Helpful Recipe Tips

  • Pork rinds or almond flour, either works in this recipe. You can sub them 1:1. What you can’t do is sub with coconut flour.
  • Do you have to bread the eggplant at all? No, you can skip the breading altogether if you’d like. It does enhance the flavor but if you personally rather not have it.
  • Best type of cheese, whole milk mozzarella sliced across the top then garnished with grated parmesan. Cheeses such as provolone, asiago and romano all work as well. Think Italian cheeses.

Nutrition

Nutrition Facts
Keto Eggplant Parmesan
Amount Per Serving (1 serving)
Calories 279 Calories from Fat 180
% Daily Value*
Fat 20g31%
Saturated Fat 9.3g58%
Trans Fat 0.3g
Cholesterol 82mg27%
Sodium 775.6mg34%
Carbohydrates 7g2%
Fiber 1.4g6%
Sugar 3.7g4%
Protein 18.6g37%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Keto Eggplant Parmesan
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