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Keto Eggplant Parmesan

An easy recipe for healthy keto eggplant Parmesan made with almond flour. No need for frying! This flavorful dish is baked in your oven.

If you like eggplant, you will consider this keto eggplant Parmesan a delicacy.

Tender, flavorful eggplant slices coated in a crunchy coating, smothered in marinara sauce and cheese and baked until the cheese is melted. What’s not to like?

I love eggplant. The fact that it’s healthy is just a nice bonus. My mother in law used to make eggplants in tomato sauce. She would coat the eggplant slices in batter, fry them, then simmer in tomato sauce.

It was an exquisite dish, but it required a lot of work, especially the frying part.

Why I prefer to make baked keto eggplant parmesan

Frying eggplants is a challenge because they tend to absorb ridiculous amounts of oil.

One trick my mother in law used was to salt the eggplant rounds prior to frying them. This removes moisture and allows for crispier eggplants while using less oil. Another step in this complex recipe!

I am a lazy cook. There’s no way I am going to fry eggplants. So in this recipe, I bake them instead.

High heat baking achieves similar results to salting and frying, with much less effort.

The ingredients you’ll need

You’ll only need a few simple ingredients to make this flavorful dish (exact measurements are listed in the recipe card below):

  1. Cooking spray
  2. Eggplant
  3. To season the eggplant: salt, pepper, and garlic powder
  4. For the coating: egg, almond meal
  5. To top: marinara sauce, shredded mozzarella, and grated parmesan
  6. Chopped parsley for garnish

How to make keto eggplant parmesan

Using the oven makes it very easy. The detailed instructions are in the recipe card below. Here are the basic steps:

  1. You start by seasoning eggplant slices.
  2. Next, dip them in egg and dredge in almond meal.
  3. Spray with oil and bake for about 20 minutes at 425°F.
  4. Top with marinara sauce and cheese, and bake a few more minutes to heat through and melt the cheese.
  5. Garnish with parsley and serve.
How to make keto eggplant parmesan, step by step photo collage

Almond meal replaces the breadcrumbs

As you can see, I use almond meal in this recipe. This keeps the dish keto and gluten-free.

It’s best to use coarse almond meal (product link in the recipe card below) rather than fine almond flour. But if all you have is almond flour, it will work too.

Should I peel the eggplant?

I don’t. Some people worry that the eggplant skin will give this dish a bitter taste, but I don’t detect any bitter aftertaste.

And the dish looks so much prettier with the dark-colored eggplant skin! However, if you worry about it, there’s no harm in peeling the eggplant.

What kind of cheese do you use in keto eggplant parmesan?

Since it’s an Italian dish, it makes sense to use Italian cheese that melts easily when baked. I like to use a combination of mozzarella and Parmesan.

What to serve with keto eggplant parmesan?

It depends. If you consider it a side dish, serve it with any meat or poultry, such as skin on baked chicken breast or baked meatballs.

But this dish can easily serve as a substantial and filling main course. In which case you might want to serve it with a simple salad of tossed greens, or perhaps with some steamed broccoli.

What about leftovers?

You can keep leftovers in the fridge, in a sealed container, for up to 3 days. They actually taste good cold.

But you can also reheat them very gently in the microwave on 50% power, or in a 350F oven for 10 minutes.

Eggplant Parmesan

Keto Eggplant Parmesan

An easy recipe for healthy keto eggplant Parmesan. No need for frying! This eggplant Parmesan is baked in your oven.
Prep Time20 mins
Cook Time45 mins
Total Time1 hr 5 mins
Course: Side Dish
Cuisine: Italian
Keyword: eggplant
Servings: 6 servings
Calories: 291kcal
Author: Vered DeLeeuw

INGREDIENTS

  • Cooking spray (I use avocado oil)
  • 1 large eggplant (1 lb.)
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon garlic powder
  • 1 large egg
  • 1 1/2 cups almond meal
  • 1/2 cup marinara sauce
  • 1 cup shredded mozzarella
  • 1/4 cup grated Parmesan
  • 2 tablespoons chopped parsley

INSTRUCTIONS

  • Preheat oven to 425 degrees F. Line a baking sheet with parchment paper and spray it with cooking spray.
  • Slice the unpeeled eggplant into 1/2-inch rounds, discarding the ends. Season the eggplant slices with salt, pepper and garlic powder.
  • In a small baking dish, whisk the egg with a tablespoon of water. In another baking dish (I used a 8X11-inch dish), add the almond meal.
  • Dip each eggplant round in the egg, then dredge in the almond meal. Arrange the coated eggplant slices on the prepared baking sheet. Spray with cooking spray.
  • Bake the eggplant until tender, about 20 minutes per side.
  • Remove the eggplants from the oven, but keep the oven on. Top each eggplant with marinara sauce, then top with mozzarella and finally with Parmesan.
  • Return the baking sheet to the oven. Bake the eggplant until cheese is melted, about 5 more minutes. Garnish with parsley and serve.

NUTRITION INFO

Nutrition info is approximate. It is calculated using the SparkPeople.com recipe calculator, and the carb count excludes sugar alcohols. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using.

Nutrition Facts

Keto Eggplant Parmesan
Amount Per Serving
Calories 291Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 4g25%
Sodium 415mg18%
Carbohydrates 12g4%
Fiber 6g25%
Protein 14g28%
* Percent Daily Values are based on a 2000 calorie diet.

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