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Keto Eggplant Parmesan
5 from 30 votes

Keto Eggplant Parmesan

Keto Eggplant Parmesan features sliced eggplant lightly salted, fried, and layered with marinara sauce, Parmesan, and mozzarella cheeses. Baked until golden and bubbly, it offers a low-carb alternative to the classic dish while delivering robust tomato flavors, creamy melted cheese, and tender, slightly crisped eggplant slices. Fresh basil brightens the finish, making it a flavorful keto-friendly casserole.

Prep Time
20 mins
Cook Time
40 mins
Total Time
1 hr
Servings: 6
Calories: 298 kcal
Course: Main Course
Cuisine: Italian

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

    Cup of Yum
  1. Trim the eggplant and slice lengthways (3 - 5 mm thick). Place in a bowl and sprinkle with ½ teaspoon salt and allow to rest.
  2. Make tomato sauce whilst the eggplant rest.
  3. Rinse the eggplant to remove the salt and pat dry on kitchen paper.
  4. 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.
  5. Preheat oven to 180C /350 F electric or 160C / 320F fan.
  6. 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.
  7. 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

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%)

Nutrition Facts

Serving: 6 Serving

Amount Per Serving

Calories 298

% 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.