Grain Free Keto Eggplant Parmesan
With eggplant carbs so low, this keto eggplant parmesan is a delicious low-carb, grain-free dish that everyone will enjoy! Coated in almond flour and baked in marinara sauce and ooey-gooey cheese, this dish is absolutely divine!
TABLE OF CONTENTS
What Makes This Recipe Great
I love recipes where there is minimal prep and my oven does all the work! Enter, Keto Eggplant Parmesan! This grain-free recipe takes a classic Italian dish and turns it into the perfect low-carb copycat!
Almond flour-crusted eggplant smothered in savory marinara sauce and topped with parmesan and mozzarella cheeses, this baked keto eggplant parmesan is every bit as delicious as the regular version.
Best part? Eggplant carbs are super low, making this dish just 10 net carbs per serving! This recipe is an easy, tasty, and absolutely must-make dish!
Ingredient Notes
Marinara Sauce: I personally love Rao’s Homemade jarred marinara sauce. It has zero added sugar, which is actually quite rare with marinara sauce!
Cheese: This recipe calls for both parmesan and mozzarella cheese. If you’re dairy free, feel free to sub dairy free alternatives for the shredded mozzarella and parmesan. Violife brand makes a great dairy free mozzarella!
Coconut flour: If you prefer to use tapioca flour instead, that will work, too!
Eggplant carbs: This recipe calls for two medium-size eggplants. Eggplant carbs are low & keto-friendly. See tips & tricks below for my eggplant hack!
Recipe Step by Step
- Preheat the oven to 425. Line a large baking sheet with parchment paper.
- Add the eggs to a shallow bowl and beat them. Add the almond flour, coconut flour (or tapioca flour), Italian seasoning, salt, and garlic powder to another shallow bowl and mix well.
3. Dip each eggplant round into the egg mixture and then into the almond flour mixture. Use a spoon to help coat them completely.
4. Transfer to the baking sheet so none of the eggplant rounds are overlapping. Spray the tops lightly with avocado oil or olive oil. Bake for 25 minutes, flipping them halfway through.
5. Spread 1 cup of the sauce on the bottom of a 9×13 inch baking dish.
6. When the eggplant is done, place half of them in a single layer on top of the sauce. Top with 1 cup mozzarella and sprinkle with 1/4 cup parmesan. Repeat the layers – sauce, eggplant, then any remaining sauce + cheese.
7. Bake for an additional 20-25 minutes until the cheese is melted and bubbling. Top with fresh chopped basil. Enjoy!
Mary’s Tips & Tricks
How to sweat eggplant: For best results, I recommend placing the eggplant rounds on a plate and sprinkling them generously with salt. Let them sit for 30 minutes and sweat out some of the bitterness. Rinse off the salt, pat them dry, and then proceed! This will help remove some of the excess moisture, as well.
Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave or oven.
FAQs
Yes! Store in a freezer-safe container in the freezer for up to 6 months. Thaw overnight in the refrigerator and reheat in the oven at 425 for 25 minutes.
Yes! Eggplant is naturally low carb and contains a ton of fiber- perfect for keto!
Yes! Eggplant air fryer recipe: Spray the basket. Follow the instructions for dipping the eggplant in the egg wash and then the almond flour mixture. Spray eggplant with a little oil before frying. Air fryer for 14 minutes at 390, flipping halfway through! Cook in batches if needed so they are in a single layer. Add to the casserole dish and finish making your eggplant parm.
More Keto & Gluten Free Recipes
Grain Free Keto Eggplant Parmesan
Ingredients
- 2 medium-sized eggplants , cut into 3/4 inch thick rounds. Eggplant carbs are low and they're full of fiber!
- 2 eggs
- 1 cup almond flour
- 2 tbsp coconut flour, or tapioca flour
- 1 tsp Italian seasoning
- ½ tsp salt
- 1 tsp garlic powder
- 28 oz marinara sauce, I like Rao's Homemade brand
- 2 cups shredded mozzarella , or fresh mozzarella rounds. Sub dairy free shreds if preferred!
- ½ cup parmesan cheese, or 1/4 cup nutritional yeast for dairy free
- fresh basil, chopped
Equipment
Instructions
- For best results, place the eggplant rounds on a plate and sprinkle generously with salt. Let them sit for 30 minutes and sweat out some of the bitterness. Rinse off the salt, pat them dry, and then proceed!
- Preheat oven to 425. Line a large baking sheet with parchment paper.
- Add the eggs to a shallow bowl and beat them. Add the almond flour, coconut flour (or tapioca flour), Italian seasoning, salt, and garlic powder to another shallow bowl and mix well.Â
- Dip each eggplant round into the egg mixture then then into the almond flour mixture. Use a spoon to help coat them completely.
- Transfer to the baking sheet so none of the eggplant rounds are overlapping. Spray the tops lightly with avocado oil or olive oil. Bake for 25 minutes, flipping them halfway through.Â
- Assemble your eggplant parm casserole: Spread 1 cup of the sauce on the bottom of a 9×13 inch baking dish.
- Place half of the baked eggplant in a single layer on top of the sauce. Top with 1 cup mozzarella and sprinkle with 1/4 cup parmesan. Repeat the layers – sauce, baked eggplant, then any remaining sauce + cheese. Bake for an additional 20-25 minutes until the cheese is melted and bubbling. Top with fresh chopped basil. Enjoy!
2 Comments on “Grain Free Keto Eggplant Parmesan”
Delish!
Thanks Brooke!