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My keto eggplant parmesan recipe features crispy eggplant layered with marinara sauce and melty cheese. It’s become one of my family’s favorite weeknight dinners! 2 grams net carbs per serving.
If you’re looking for more keto eggplant recipes, try my eggplant pizza or eggplant lasagna next!
Table of Contents
Sometimes, I need a low-carb dinner option that’s also meatless. Obviously, it has to taste good too, or you better believe I’ll hear about it!
Que, my low carb eggplant parmesan. For this recipe, I kept the essential elements of the classic version: crispy, golden eggplant slices layered with sauce and heaps of melted cheese. But I made a few keto substitutions to bring the carbs WAY down–without skimping on flavor.
Why I love this recipe
- Keto AND vegetarian. Because contrary to popular belief, not every keto dinner has to have tons of meat.
- No one will guess it’s low-carb. Like keto chicken parmesan, I’ve made this recipe for keto and non-keto friends, and they never believe me when I tell them it’s low-carb.
- Easy to modify. Sometimes, I’ll add protein, swap the cheese, or even bake the eggplant instead. There’s a lot of wiggle room in this recipe.
- Make it ahead of time. Read my tips below for how to make eggplant parm and freeze it for a weeknight emergency.
Key ingredients
To fry the eggplant:
- Eggplant. I suggest using firm (but still tender) globe eggplants. Older eggplants or ones with bruises tend to be mushy.
- Salt. To draw out excess moisture from the eggplants.
- Keto breadcrumbs. I use pork rinds to make my breadcrumbs, but if you don’t have this, use blanched almond flour instead.
- Italian seasonings. A must for any Italian recipe! I usually add black pepper for good measure.
- Eggs. Helps the bread crumbs stick to the eggplant.
- Milk. Whisked with the eggs for moisture. I used unsweetened almond milk.
- Oil. To fry the eggplant.
For the layers:
- Marinara sauce. Skip the expensive store-bought kinds and make your own keto pizza sauce or blend up my fire roasted tomatoes.
- Mozzarella cheese. I prefer freshly grated mozzarella as it tends to melt more evenly.
- Parmesan cheese. For the golden brown edges and savory flavor.
- Basil. For garnish.
How to make keto eggplant parmesan
I’ve included step-by-step photos below to make this recipe easy to follow at home. For the full printable recipe instructions and ingredient quantities, scroll to the recipe card at the bottom of this post.
Step 1- Salt the eggplants. Salt each eggplant slice and let them sit for one hour. Pat them dry with paper towels.
Step 2- Prep. Preheat the oven, grease a baking dish, and add some marinara sauce to the bottom.
Step 3- Dredge. In one bowl, add the breadcrumbs and seasoning. In a second bowl, whisk the eggs and milk. Dredge each eggplant slice in the egg mixture and then the breadcrumbs. Set them aside.
Step 4- Fry. Heat oil in a large pan and fry the eggplant slices on both sides until golden. Repeat until all eggplant rounds are fried.
Step 5- Assemble. Add one layer of fried eggplant to the dish, followed by sauce and cheese. Repeat until all eggplant is used (ending with a sprinkle of remaining cheese).
Step 6- Bake. Bake until the top is bubbling and golden. Broil for several minutes, then remove and serve warm with fresh basil.
Arman’s recipe tips
- Fry in batches. This goes for any time you’re frying something. If you add too many eggplant slices to the oil, the temperature will drop, and the eggplant will soak up all that extra moisture.
- Or bake the eggplant. For a slightly leaner option, place the breaded eggplant on a wire rack atop a lined baking sheet. Bake at 350F/175C for 20-25 minutes or until golden brown.
- Make-ahead. Prepare the parm as instructed, then cover the baking dish in foil and store in the fridge for 3 days or in the freezer for 2 months. When ready to cook, bring it to room temperature and bake it for 30-35 minutes. If frozen, let it thaw overnight before baking.
Frequently asked questions
I wouldn’t recommend using coconut flour to fry the eggplant, as I’ve found it tends to burn and absorb too much oil. I much prefer using almond flour instead.
The key to avoiding a soggy eggplant parmesan is to pan-fry it beforehand. Frying the eggplant rounds beforehand ensures they are crispy and will maintain their crispiness once baked.
More Italian-inspired keto dinner recipes
- Keto meatballs
- Keto lasagna
- Keto pizza
- Keto gnocchi
- Or any of these keto dinner ideas
Keto Eggplant Parmesan
Video
Ingredients
- 2 medium eggplant sliced into 1/2 inch slices
- 1/2 teaspoon salt
- 2 cups keto bread crumbs * See notes
- 1 tablespoon Italian seasoning
- 3 large eggs
- 3/4 cup milk
- 2-3 tablespoons oil to fry
- 4 cups keto marinara sauce
- 3 cups mozzarella cheese freshly grated
- 1 cup parmesan cheese freshly grated
Instructions
- Sprinkle salt on all your eggplant slices and let them sit for an hour to draw out moisture. Use a paper towel to dab them after they have drawn out the liquid.
- Preheat the oven to 180/350F. Grease a large baking dish and add around one cup of the marinara sauce to the bottom of it.
- In a small bowl, add the bread crumbs and Italian seasoning and mix together. In a separate bowl, combine the eggs and milk and whisk together. Dip each eggplant slice in the egg wash, followed by the bread crumb mix, ensuring both sides are coated. Place them all on a plate or baking tray until ready to cook.
- Add the oil in a large non-stick pan. Once hot, add a single layer of eggplant slices and cook both sides until golden brown. Repeat until all the eggplant slices are cooked.
- Add a single layer of the fried eggplant into the base of the baking dish. Spoon a little marinara sauce on top of each one, followed by a generous layer of the mozzarella cheese and the parmesan cheese. Repeat the process until all the eggplant has been used up. Sprinkle the top of the baking dish any remaining cheese.
- Bake the eggplant parmesan for 20-25 minutes, until the cheese is golden and bubbly. Turn it on a high broil for the last 3 minutes.
- Remove the eggplant parm from the oven and let it sit for five minutes before serving.
Notes
- Add protein. Layer shredded chicken, sausage, lean ground beef, or even crumbled tofu between layers of eggplant.
- Swap the cheese. Try provolone cheese, low-fat ricotta cheese, or even cottage cheese.
I didnt know these
Sauces can be keto. I will prepare for keto friend.
Simply delicious!
Delicious! Thank you for sharing your recipe!
Great recipe! Is a serving a cup?