Craving a comforting Italian classic but trying to keep it low-carb? This keto eggplant parmesan recipe delivers all the saucy, cheesy goodness you expect, without the carb-heavy breading. This recipe offers a healthier take on a beloved dish, making it a perfect fit for those following a keto or low-carb lifestyle.
Why Skip the Breading?
Traditional eggplant parmesan often involves coating the eggplant in breadcrumbs and deep-frying it. While delicious, this method significantly increases the calorie and carbohydrate content. By skipping the breading and roasting the eggplant, this recipe cuts down on carbs and calories, while still delivering a satisfying and flavorful meal. Many people mistakenly believe that eggplant parmesan is a healthy choice due to the presence of vegetables. However, the traditional preparation often involves excessive breading and frying, negating some of the health benefits. This recipe addresses that issue by eliminating the breading altogether.
The Secret to Delicious Low-Carb Eggplant Parmesan
The key to a great low-carb eggplant parmesan lies in highlighting the natural flavors of the eggplant and using high-quality ingredients. Roasting the eggplant brings out its sweetness and prevents it from becoming a soggy, oily mess.
Ingredients
This recipe uses simple, fresh ingredients to create a flavorful and satisfying dish:
- Eggplant: The star of the show! Smaller eggplants tend to have fewer seeds. Look for firm, shiny skin with no blemishes. The classic dark purple Globe eggplant works best, but the large, round, light purple Sicilian variety can also be used.
- Tomato Sauce: Choose a sauce with a ton of flavor and no added sugar to keep the carbs low. Homemade marinara is always a great option. For store-bought sauces, consider Cucina Antica Tomato Basil or Amy's Organic Family Marinara, both of which are free of added sugars.
- Mozzarella Cheese: There’s no substitute for gooey mozzarella cheese when making eggplant parm! Look for "low moisture" mozzarella and grate it yourself for best results. Pre-grated cheeses have cellulose or other anti-caking agents added and don't have the same quality as freshly grated. Avoid using fresh mozzarella, as it can add too much extra moisture and make the eggplant parmigiana watery.
- Parmesan Cheese: Grated Parmesan cheese adds a salty, umami flavor. Most parmesan cheese is not vegetarian because it is made with rennet. To keep this dish plant-based, use a brand like BelGioioso Vegetarian Parmesan.
- Ricotta Cheese: Adds a creamy layer.
- Egg: To bind the ricotta cheese mixture.
- Parsley: Fresh parsley adds a touch of freshness.
- Olive Oil: Essential for roasting the eggplant and adding richness.
- Salt and Pepper: To enhance the flavors.
- Optional additions: Fresh basil leaves for garnish, cooked ground beef or sausage for extra protein, Italian seasoning.
Step-by-Step Instructions
Here's how to make this easy and delicious keto eggplant parmesan:
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- Prepare the Eggplant: Cut the eggplant into 1/4-inch thick slices. You can cut it lengthwise in long strips or in circular rounds. Lengthwise strips give you bigger pieces that stand out more.
- Remove Excess Moisture: Lay the eggplant slices on paper towels. Sprinkle slices with a few pinches of salt and let the eggplant slices sit for 30-40 minutes. This helps to remove excess moisture and bitterness. This is an imperative step when cooking eggplant as eggplant is inherently bitter.
- Prepare the Sauce (if homemade): Start by making the sauce if you don't have any already made. Simmer your sauce while you prepare the eggplant.
- Preheat and Roast the Eggplant: Preheat oven to 400°F (or 425℉). Using a paper towel, blot the eggplant and absorb the moisture they released and wipe off excess salt. Transfer eggplant to sheet pans covered in parchment paper. It’s ok if they overlap slightly. Brush both sides with olive oil, season with pepper and a pinch of salt, then bake for 20 minutes, turning halfway through until eggplant is golden. Be mindful not to brush the eggplant too liberally with oil. Keep a close eye on the eggplant as it bakes. Some slices can brown faster than others depending on their thickness and the hot spots in your oven.
- Sear the Eggplant (optional but recommended): Heat a large skillet over medium heat and spray with cooking spray. Sear the eggplant slices in the hot skillet for a few minutes on each side. Remove from the skillet and set aside. This step enhances the flavor and texture of the eggplant. Also, do not skip the step of searing the eggplant slices!
- Prepare the Cheese Mixture: Meanwhile, in a medium bowl combine ricotta, egg, parsley and 1/4 cup of grated cheese. To make mozzarella easier to grate, make sure it is very cold. You can even pop it in the freezer for 10-20 minutes to help.
- Assemble the Parmesan: Put ⅔ cup sauce on the bottom of an 8x8 (or 9x12) baking dish, add 1/3 of eggplant to cover the bottom of the dish. Spoon 1/2 cup of the sauce on the eggplant, then sprinkle with 1/3 cup of mozzarella cheese and 1 T parmesan. Alternatively, Put 1/2 cup sauce on the bottom of a 9x12 baking dish, add 1/3 of eggplant to cover the bottom of the dish. Top with 1/3 of the ricotta cheese mixture, 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce.
- Layer and Bake: Add another layer of eggplant and repeat the ricotta cheese, mozzarella cheese and sauce two more times, reserving the third layer of mozzarella for topping. Or, Add another layer of eggplant slices and repeat the process. Do this until you have three lovely layers of saucey, cheesy eggplant slices! Cover with foil and bake for 40 minutes, then remove the foil and bake until bubbling and lightly golden on top, about 20 minutes more.
- Bake: Bake the meal for about 25 minutes, or until the top is bubbling and delicious.
- Rest and Serve: Let cool for at least 10 minutes before serving! (or at least 30 minutes). This is essential to wait at least 30 minutes before cutting the eggplant parmesan or it will ooze out everywhere and seem watery. Garnish with freshly cut basil and extra parmesan, if desired. It's okay if the final layer of eggplant is a bit sparse. Sprinkle with chopped parsley or basil if desired.
Tips for Perfect Keto Eggplant Parmesan
- Salt the Eggplant: Salting the eggplant for 10-15 (or 30-40) minutes before baking it removes some of the moisture and results in a better end product that doesn't get mushy.
- Don't Overlap (Slightly Okay): When layering the eggplant, don't be scared to have it overlap slightly. This will create a nice layer of eggplant and again help it stand out against the sauce.
- Add Protein: If you want to pack in some extra protein, you can add a layer of cooked ground beef or sausage - it's delicious!
- Let it Rest: Try to let the eggplant parmesan rest for at least 15 (or 30) minutes before digging in. This will help the dish to set up and some of the liquid that cooked out during cooking will be reabsorbed.
- Control the Oil: Be mindful not to brush the eggplant too liberally with oil.
Variations
- Eggplant Parmesan Stacks: For a visually appealing presentation, try making eggplant parmesan stacks. Roast the eggplant rounds and then stack them with sauce, cheese, and basil.
- Spicy: Add a pinch of red pepper flakes to the sauce for a spicy kick.
- Herby: Mix fresh herbs like oregano, thyme, and rosemary into the ricotta cheese mixture for added flavor.
Serving Suggestions
This keto eggplant parmesan is delicious on its own as a main course. You can also serve it with:
- A side salad
- Low-carb pasta
- A piece of chicken or steak
Make-Ahead and Storage Instructions
- Make Ahead: You can prep Eggplant Parmesan 24 hours in advance before baking. Prepare and refrigerate, tightly wrapping with foil. To bake, cover with foil and bake 400F in the center rack 40 minutes. Uncover and bake 10 minutes longer to help thicken the sauce.
- Freezing: Prepare unbaked Eggplant Parmesan in a freezer to oven safe baking dish or foil dish, cover tightly and freeze for up to 3 months. There is no need to thaw, bake from frozen in a preheated oven 350F about 1 hour 15 minutes, until heated through. Uncover and bake 10 minutes longer. While traditional eggplant parmesan casserole freezes, we don't recommend freezing the stacks.
- Reheating: Warm leftovers in the oven at 350°F for about 10 minutes.
- Storage: Once cooked, this meal will stay fresh for 3-5 days. Just make sure it’s in an airtight container in the fridge, and enjoy your leftovers!
Nutritional Information
- 277 CAL
- 25g CARBS
- 15g FAT
- 13g PROTEIN
(Note: Nutrition is provided as a courtesy only. Actual values may vary based on specific ingredients and portion sizes.)
Is Eggplant Keto-Friendly?
Yes! Eggplant has about 5 total carbs per cup so it is very keto friendly. I don't know about you, but I have never met anyone who gained weight because they eat too many vegetables. I love this vegetarian friendly keto recipe but don't get me wrong, I love meat and I think it is important to get enough protein.
Embracing the Mushiness
In short, yes, eggplant will be mushy as that is the nature of the vegetable. Even if you battered it a fried it, the inside would be mushy and the breading would be crispy. I say embrace the mushiness and enjoy it!
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