Keto Eggplant Parmesan
User Reviews
5
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Prep Time
20 mins
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Cook Time
40 mins
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Total Time
1 hr
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Servings
6
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Calories
298 kcal
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Course
Main Course
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Cuisine
Italian
Keto Eggplant Parmesan
Description
This recipe layers thinly sliced eggplant that has been salted and rinsed to reduce moisture, then pan-fried in olive oil for a golden exterior. Marinara sauce is spread between layers of eggplant and cheeses, including Parmesan and mozzarella, assembled in a casserole dish. Baking melts the cheeses and melds the flavors, creating a rich topping with a tender vegetable base.
The contrasting textures between crisped eggplant edges and the creamy cheeses, along with the herbal notes from fresh basil, provide a satisfying and hearty dish. The use of a low-carb marinara sauce keeps the net carbs low, aligning with keto dietary needs.
This casserole can be served as a main course or side dish. It reheats well and can also be prepared ahead of time for convenience. The recipe includes freezer-friendly sauce portions allowing for batch preparation, helpful for keto meal planning.
The recipe notes highlight that increasing sauce amounts will raise net carbs, important to consider when calculating nutritional intake.
Ingredients
- ½ marinara sauce portion, keto
- 3 eggplant sliced lengthways ½ cm thick (700g / 1.5 pounds) - yields 24 slices, 6 per layer, medium
- ½ teaspoon salt
- ½ teaspoon black pepper
- 5 tablespoon olive oil
- ½ cup Parmesan Cheese 55g, grated
- 1.5 cups mozzarella cheese 170g, shredded
- 4.4 oz mozzarella 125g, drained (buffalo or cow). Option to use more shredded mozzarella instead, ball
- 5 g basil Handful, fresh
Instructions
- Trim the eggplant and slice lengthways (3 - 5 mm thick). Place in a bowl and sprinkle with ½ 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. It’s 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 ⅓ of the eggplant on top. Top with ⅓ of the sauce, ⅓ of the black pepper and ⅓ 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.
Notes
- Preparing the marinara sauce ahead and freezing half allows efficient use for this dish and other low-carb meals.
- Using keto-friendly pizza sauce keeps net carbs low; using more traditional sauce increases carbs noticeably.
- The recipe yields six servings, each with about 5 net carbs.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 298 kcal
% Daily Value*
| Calories | 298kcal | 15% |
| Total Carbohydrates | 12.4g | 4% |
| Protein | 16.9g | 34% |
| Fat | 20.7g | 32% |
| Saturated Fat | 8.1g | 41% |
| Fiber | 4.9g | 20% |
| Sugar | 6.9g | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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