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Easy Keto Eggplant Parmesan Recipe 🍆

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Our Keto Eggplant Parmesan is a low-carb version of the famous Italian dish. It has tender eggplants, hearty tomato sauce, and a gooey cheese layer, but with an exciting twist. Instead of wheat flour, we're using a crunchy almond meal coating to keep it in line with your keto regimen.

Baked keto eggplant parmesan recipe.
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Preparation and cooking overview

Preparing this dish takes just 55 minutes, including slicing the eggplant, coating it with almond flour, and baking it with the cheese and tomato sauce until golden and bubbly. In no time, you will enjoy a casserole-style eggplant on your dining table.

Chef's note

Play around with different ingredients to elevate the flavor profile of this dish. For instance, add a dash of smoked paprika or garlic powder to the tomato sauce. Or toss in some basil leaves and chili flakes for extra flavor. The choice is all yours!

  • Prep Time: 20 minutes
  • Cooking Time: 35 minutes
  • Total Time: 55 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 6 Servings

🍆 Ingredients for this keto eggplant parmesan recipe

Eggplant and Parmesan cheese are undoubtedly the star of this recipe. But we need a few other ingredients to make them shine.

  • 1 bell eggplant
  • 1 cup tomato sauce
  • 2.5 ounces Parmesan cheese, grated
  • 6 ounces mozzarella cheese, grated
  • 2 large eggs
  • 1 ½ cups almond meal
  • 2 tablespoons olive oil
  • ½ teaspoon Italian seasoning
  • ½ teaspoon cayenne
  • ¼ teaspoon freshly cracked black pepper
  • ¼ teaspoon sea salt
Ingredients like eggplant, tomato sauce, parmesan cheese, mozzarella cheese, eggs, almond meal, olive oil, seasoning, black pepper, and salt made ready on kitchen table.

Ingredient substitutions

If you don't like certain ingredients or forgot to buy them at the grocery store, you can replace them with these alternatives:

  • Mozzarella cheese: Don't have mozzarella cheese on hand? Substitute it with cheddar cheese or Monterey Jack Cheese.
  • Olive oil: Replace olive oil with an equal amount of avocado oil. It has a high smoke point and is perfect for baking.
  • Italian seasoning: If you can't find ready-made Italian seasoning, make your own by mixing equal parts of dried basil, oregano, thyme, and rosemary.

Additional ingredients

Add more flavors to your eggplant with the following optional ingredients:

  • Bacon: Sprinkle some crispy, crumbled bacon on top of the final cheese layer before baking.
  • Sun-dried tomatoes: Chop sun-dried tomatoes and top them over the eggplant.
  • Garlic powder: Stir a dash of garlic powder into your tomato sauce for an extra depth of flavor.
  • Fresh basil leaves: Place some fresh basil leaves between the eggplant layers. They give a fantastic aroma.
  • Pine nuts: If you love crunch and nutty flavors, sprinkle roasted pine nuts on top before serving.
  • Italian sausage: If you love to eat meat, layer fried sausage slices on top of the eggplants.
Low carb eggplant parmesan recipe.

Cooking tools required

For this Keto Eggplant Parmesan recipe, you will need the following cooking tools:

  • Knife
  • Cutting board
  • Measuring spoons and cups
  • Baking sheet
  • Baking dish
  • Parchment paper
  • Paper towel
  • Whisk
  • Grater

Tool substitutes list

  • Baking dish: Replace the baking dish with a deep oven-safe skillet. Ensure it is big enough to hold all the ingredients.
  • Parchment paper: If you run out of parchment paper, grease the baking surface with a thin layer of oil or cooking spray to prevent sticking.
Eggplant parmesan recipe on a baking dish.

How to make Keto Eggplant Parmesan: step-by-step guide

Cooking methods

  • Baking

Preparation steps

  1. Prepare the egg wash by whisking the eggs with black pepper and salt in a shallow bowl.
  2. Prepare the "breading" mixture. Mix the almond meal, Italian seasoning, and cayenne pepper in a separate bowl until well combined.
  3. Grate your cheeses and set them aside.

Cooking instructions

Slice and sweat the eggplant

  1. First, slice the eggplant into ½-inch thick rounds.
  2. Sprinkle salt over them to draw out moisture and set aside for 15 minutes. When the time's over, pat them dry with a paper towel.
Slicing eggplant into thick rounds.
Sprinkling salt over sliced eggplants.

Bake the eggplant

  1. Preheat your oven to 375°F (190°C). While it's heating, line a baking dish with baking paper.
  2. Dip each eggplant slice into the eggwash and dredge it in the almond meal mixture, pressing gently to coat it well.
  3. Then, place the eggplant slices in the lined baking dish.
  4. Transfer them to the preheated oven and bake the eggplants for 20-22 minutes or until golden brown.
Dipping eggplant slice into the eggwash.
Dredge eggplant slice in the almond meal mixture.
Drizzling olive over the eggplant slices places in the lined baking dish.
Baked eggplant slices.

Assemble the dish

  1. Spread a thin layer of tomato sauce on the bottom of a baking dish.
  2. Lay baked eggplant slices in a single layer on top of the sauce and cover them with grated mozzarella and parmesan cheese.
  3. Then, add another layer of sauce, eggplant slices, and cheese.
  4. Repeat until you use all the baked eggplant slices. Make sure you end up with a layer of cheese on top.
Placing the baked eggplant slices in a baking dish containing tomato sauce.
Sprinkling grated mozzarella and parmesan cheese over the eggplant slices and tomato sauce.
Eggplant parmesan recipe ready to be baked.

Bake again

  1. Transfer the dish to the preheated oven. Bake for 10-12 minutes or until the cheese is bubbly and golden brown.
  2. Remove from the oven and let it cool for a few minutes before serving.
Transferring a portion of freshly baked eggplant parmesan recipe on a plate from the baking dish.

Chef's pro tip

For perfectly crispy eggplant slices, avoid rushing the sweating process. Sprinkle them with salt and allow them to rest for a full 15 minutes. After the time is up, gently pat them dry using a paper towel. When baking, place them on a wire rack within the baking dish to ensure optimal circulation of hot air, resulting in a crispier texture.

What to serve with keto eggplant parmesan?

This hearty keto-baked eggplant serves as a complete meal. But if you want to pair it with side dishes, you can easily do so. Here are a few options:

  • Keto garlic bread: Serve the dish with low-carb garlic bread. It makes the perfect food to scoop up the tomato and cheese mix. 
  • Caesar salad: A classic Caesar salad (without croutons) offers a refreshing contrast to the warm, baked eggplant dish.
  • Chicken: You can pair this creamy eggplant dish with some Teriyaki Chicken or Buffalo Chicken Tenders.
Keto cheesy eggplant and parmesan cheese casserole.

How to make it healthier?

  • Make tomato sauce at home: Store-bought tomato sauces may be convenient, but they may have added sugars. So make tomato sauce at home and fully control what goes into it. You can check out the Tomato Sauce we made for another eggplant recipe.
  • Lower sodium: Choose no-salt-added tomato sauce and low-sodium cheese to reduce the sodium content. Also, remove all excess salt from your eggplant slices.

Time-saving tips

  • Use ready-made almond meal from the store to save time.
  • Instead of slicing the eggplant with a knife, use a mandoline. It's quicker and ensures even slices.
Homemade cheesy eggplant and parmesan recipe served on a plate.

What can I prepare ahead of time?

  • Prepare your dry breading mix in a shallow bowl. Cover it with a lid and leave it on the counter until needed.

Storage and reheating instructions

Storage tips

Our low-carb eggplant parmesan is perfect for meal prepping for your busy week. You can make a big batch and store it in the fridge for several days.

  • Refrigerator: Once the leftovers cool to room temperature, transfer them to an airtight container. Store them in the fridge. They will keep for 3-4 days.
  • Freezer: Place the cooled leftovers in a freezer-safe, airtight container. They keep for 2-3 months.
Low carb cheesy parmesan and eggplant recipe.

Reheating instruction

Thaw your frozen leftovers in the refrigerator overnight and follow the reheating instruction:

  • Oven: Preheat your oven to 375°F (190°C). Place the dish in an oven-safe container and cover it with aluminum foil to prevent further browning. Then, heat for 15-20 minutes.
  • Microwave: For a quicker option, reheat individual servings in the microwave. Heat in a microwave-safe dish at 50% power for 2-3 minutes.

Recipe wrap-up and conclusion

Whether you're fixin' for a cozy supper or a hearty midday meal, this here Keto Eggplant Parmesan is a real jaw-dropper. It's mighty versatile and packs all the savory goodness of that classic Italian dish.

Now, gather up the ingredients, fire up the oven, and whip up this delight. And when you do, be sure to share your triumph in the kitchen with us! We're downright eager to hear 'bout your experience!

A portion of eggplant parmesan recipe served on a plate.

Are you an eggplant lover? Here are some delicious keto-friendly eggplant recipes for you!

Frequently asked questions

No, peeling the eggplant is optional. The skin is edible and adds a crispy texture.

Salting helps draw out excess moisture and reduces bitterness, which results in a better texture and flavor when cooked.

Sure. Experiment with spices like garlic powder or paprika to customize the flavor.

Yes, it is vegetarian-friendly. It does not include any meat products. But ensure the ingredient substitutes you use are also vegetarian.

Eggplant is relatively low in carbohydrates compared to other vegetables. It contains about 5 grams of net carbs per 1 cup (99 grams) serving.

Of course, but it takes more effort. You need to blanch, peel, and puree fresh tomatoes for a homemade sauce.

Increase the amount of cayenne pepper or add red pepper flakes to the tomato sauce per your preference.

📖 Recipe

Keto eggplant parmesan.

Keto Eggplant Parmesan

Keto Eggplant Parmesan: A low-carb twist on the classic Italian dish featuring tender eggplants, almond meal coating, and a cheesy tomato sauce.
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Course: Main Course, Side Dish
Cuisine: Italian
Keyword: eggplant parmesan, keto eggplant, low carb, vegetarian
Prep Time: 20 minutes
Cook Time: 35 minutes
Total Time: 55 minutes
Servings: 6
Calories: 382kcal

Ingredients

  • 1 bell eggplant
  • 1 cup tomato sauce
  • 2.5 ounces Parmesan cheese grated
  • 6 ounces mozzarella cheese grated
  • 2 large eggs
  • 1 ½ cups almond meal
  • 2 tablespoons olive oil
  • ½ teaspoon Italian seasoning
  • ½ teaspoon cayenne
  • ¼ teaspoon freshly cracked black pepper
  • ¼ teaspoon sea salt
US Customary - Metric

Instructions

Slice and sweat the eggplant

  • First, slice the eggplant into ½-inch thick rounds.
  • Sprinkle salt over them to draw out moisture and set aside for 15 minutes. When the time's over, pat eggplant rounds dry with a paper towel.

Bake the eggplant

  • Preheat your oven to 375°F (190°C). While it's heating, line a baking dish with baking paper.
  • Dip each eggplant slice into the eggwash and dredge it in the almond meal mixture, pressing gently to coat it well.
  • Then, place the eggplant slices in the lined baking dish.
  • Transfer them to the preheated oven and bake the eggplants for 20-22 minutes or until golden brown.

Assemble the dish

  • Spread a thin layer of tomato sauce on the bottom of a baking dish.
  • Lay baked eggplant slices in a single layer on top of the sauce and cover them with grated mozzarella and parmesan cheese.
  • Then, add another layer of sauce, eggplant slices, and cheese.
  • Repeat until you use all the baked eggplant slices. Make sure you end up with a layer of cheese on top.

Bake again

  • Transfer the dish to the preheated oven. Bake for 10-12 minutes or until the cheese is bubbly and golden brown.
  • Remove from the oven and let it cool for a few minutes before serving.

Video

Nutrition

Nutrition Facts
Keto Eggplant Parmesan
Amount Per Serving
Calories 382 Calories from Fat 270
% Daily Value*
Fat 30g46%
Saturated Fat 8g50%
Trans Fat 0.01g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 85mg28%
Sodium 680mg30%
Potassium 355mg10%
Carbohydrates 14g5%
Fiber 6g25%
Sugar 6g7%
Protein 20g40%
Vitamin A 630IU13%
Vitamin C 5mg6%
Calcium 366mg37%
Iron 2mg11%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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