Grain Free Keto Eggplant Parmesan

3 servings of baked eggplant parmesan on white plates with a silver fork

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!

Course Dinner

Cuisine American

Diet Gluten Free

Prep Time 10

Cook Time 50

Sweat time 30

Total Time 1 30

Servings people

Calories 265kcal

Author Mary Smith

Equipment

9x13 inch baking dish

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

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.
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.
Assemble your eggplant parm casserole: Spread 1 cup of the sauce on the bottom of a 9x13 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!

Notes

Air Fryer: To make the air fryer eggplant: Spray the basket. Cook in batches if needed so they are in a single layer. Spray eggplant with a little oil before frying. Air fryer for 14 minutes at 390, flipping halfway through!

Eggplant carbs: This recipe calls for two medium-size eggplants. Eggplant carbs are low & keto-friendly.

Storage: Store leftovers in an airtight container in the refrigerator for up to 5 days. Reheat in the microwave or oven.

Nutrition