Keto Eggplant Parmesan

Name: Keto Eggplant Parmesan
Prep time: 20 min
Cook time: 45 min
Total time: 65 min
Ingredients: Cooking spray ((I use avocado oil)); 1 large eggplant ((1 lb.)); 1/2 teaspoon sea salt; 1/4 teaspoon black pepper; 1/2 teaspoon garlic powder; 1 large egg; 1 1/2 cups almond meal; 1/2 cup marinara sauce ((I use Rao's)); 1 cup shredded mozzarella; 1/4 cup dry-grated Parmesan ((not coarsely shredded)); 2 tablespoons chopped parsley (for garnish)

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This keto eggplant parmesan is made with a coating of almond flour. There's no need for frying! This flavorful dish is baked in your oven.

Ready in about an hour, it's wonderful as a side dish, but it's also substantial enough to serve as a meatless main course.

Keto eggplant parmesan photographed on a parchment-lined baking sheet.

If you like eggplant, I think you'll consider this recipe a delicacy. Tender, flavorful eggplant slices coated in a crunchy coating, smothered in marinara sauce and cheese, then baked until the cheese is melted. What's not to like?

I love eggplant. In fact, it's one of my favorite vegetables. My mother-in-law used to make eggplants in tomato sauce. She would coat the eggplant slices in batter, fry them, then simmer them in tomato sauce. It was an exquisite dish, but it required a lot of work, especially the frying part. That's why I prefer to bake the eggplant slices instead of frying them.

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Ingredients
Instructions
Expert tip
Frequently asked questions
Variations
Serving suggestions
Storing leftovers
Related recipes
Recipe Card

Ingredients

You'll only need a few simple ingredients to make keto eggplant parmesan. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:

Cooking spray: I use avocado oil. This oil has a neutral flavor and a high smoke point, making it an ideal cooking oil.

Eggplant: You can leave it unpeeled. It looks prettier this way.

To season the eggplant: Salt, pepper, and garlic powder.

For the coating: Egg and almond meal.

To top the dish: Marinara sauce, shredded mozzarella, and grated parmesan.

Chopped parsley: Used mostly for garnish, so you can skip it if you don't have any on hand. It does make the dish look prettier, though.

Instructions

Using the oven instead of frying the eggplant makes this a very easy recipe. The detailed instructions are listed in the recipe card below. Here are the basic steps:

You start by seasoning eggplant slices with salt, pepper, and garlic powder.

Next, dip them in a beaten egg and dredge them in almond meal.

Spray them with oil and bake for about 20 minutes at 425°F.

Top with marinara sauce and cheese, and bake a few more minutes to heat through and melt the cheese. Then garnish with parsley and serve.

A six-photo collage showing the steps for making keto eggplant parmesan.

Expert tip

When I make this recipe, I bake the eggplant slices instead of frying them. Frying eggplants is a challenge because they tend to absorb ridiculous amounts of oil.

One trick is to salt the eggplant rounds prior to frying them. This removes moisture and allows for crispier eggplants while using less oil. Another step in this complex recipe!

But I am a lazy cook. There's no way I am going to fry eggplants. So in this recipe, I bake them instead. High-heat baking achieves similar results to salting and frying, with much less effort.

Eggplant parmesan served on a white platter.

Frequently asked questions

Can I use breadcrumbs instead of almond meal?

You can if you don't mind the carbs/gluten. The nutrition info will obviously change.

Should I peel the eggplant?

I don't. Some people worry that the eggplant skin will give this dish a bitter taste, but I don't detect any bitter aftertaste.

And the dish looks so much prettier with the dark-colored eggplant skin! However, if you worry about it, there's no harm in peeling the eggplant.

What kind of cheese should I use?

Since this is an Italian dish, it makes sense to use an Italian cheese that melts easily when baked. I like to use a combination of mozzarella and Parmesan. Another good cheese that can replace the mozzarella is provolone.

Variations

The best way to vary this recipe is to add seasonings. In addition to salt, pepper, and garlic powder, you can use dried oregano and onion powder.

You can also use shredded provolone cheese instead of shredded mozzarella.

Serving suggestions

If you consider it a side dish, you can serve keto eggplant parmesan with any meat or poultry, such as skin-on chicken breast or baked meatballs.

But this dish can easily serve as a substantial and filling main course. In which case you might want to serve it with a simple salad of tossed greens, or perhaps with some steamed broccoli.

Storing leftovers

You can keep the leftovers in the fridge, in a sealed container, for up to 3 days. They actually taste good cold! But you can also reheat them very gently in the microwave on 50% power, or in a 350F oven for 10 minutes.