Low Carb Eggplant Parmesan

Low Carb Eggplant Parmesan is such a simple, delicious dinner! With crispy eggplant and melted, bubbly cheese, this is one recipe you’ll come back to again and again.

This easy low carb eggplant parmesan is a lighter, healthier version of the classic Italian dish. But just because it’s lighter doesn’t mean it’s any less delicious or satisfying than the real thing!

Melted, golden cheese, flavorful marinara, and crispy eggplant rounds give this dish all the heartiness of the classic comfort food. It’s the kind of dinner that’s sure to be a big hit on any table.

Instead of breading and frying the eggplant, we coat it in almond flour and herbs before baking it. This gives it that crispy, golden exterior we expect from eggplant parmesan.

This dish may be low carb, keto-friendly, and gluten-free, but no one will ever be able to tell! Give this easy casserole a try, and I pretty much guarantee that it will become a weekly staple in your household.

How to make low carb eggplant parmesan 

This may seem like a longer recipe, but it’s really just about prepping the ingredients. The process is very straight-forward! We simmer the ingredients for the marinara, prep and bake the eggplant slices, then layer the casserole and bake!

Here are the detailed instructions for each step:

Step 1: In a medium pot, heat the olive oil over medium heat. Add the minced garlic and chili flakes and cook for 2 – 3 minutes.

Step 2: Add the diced tomatoes, tomato paste, sea salt, pepper, and fresh basil. Mix well, then turn the heat down to low and allow the marinara to simmer for 20 – 30 minutes. 

Step 3: Slice the eggplant into 1/4 inch thick rounds and place on a baking tray. Sprinkle sea salt over the top side of the eggplant, then flip over to sprinkle the other side. Allow to sit for 30 minutes, then dry off excess water with a paper towel.

Step 4: Preheat your oven to 400F (200°C) and line a baking tray with parchment paper.

Step 5: In a medium mixing bowl, whisk together the almond flour, oregano, parsley, and thyme. Set aside. In a separate bowl, whisk together the eggs.

Step 6: One at a time, dip an eggplant round first into the egg mixture to cover both sides, then into the almond flour mixture. Make sure each side is well-coated with the almond flour and herb mix, then set onto the baking tray lined with parchment paper.

Step 7: Repeat until all eggplant rounds are coated.

Step 8: Bake the eggplant rounds at 400F for 20 minutes, flipping halfway through, until they’re crispy and golden. Remove from the oven, season with salt and pepper, and set aside. 

Step 9: Grate the mozzarella and parmesan cheese, setting aside some for the top of the casserole.

Step 10: Spread a thin layer of marinara sauce on the bottom of a casserole dish. Add a layer of the crispy eggplant rounds, then cover with a layer of grated mozzarella and parmesan cheese.

Step 11: Repeat the layering until you have used all the eggplant rounds. You should have 2 – 3 layers, depending on the size of your casserole dish. 

Step 12: Top with mozzarella slices and reserved mozzarella and parmesan.

Step 13: Bake for 35-45 minutes at 400F until the cheese is melted and bubbling. Remove from the oven and allow to cool slightly before serving.

Your low carb eggplant casserole is ready to enjoy! This dish is sure to be a hit no matter who you share it with. Although, after one bite, you may just want to keep it all to yourself…

Tips for cooking with eggplant

If eggplant is an ingredient you don’t cook with very often (or ever), I have a few tips for you!

First, if you only have very large eggplants on hand, I recommend removing the purple skin. Larger eggplants can have a bitter, tough skin compared to medium or small eggplants. In this case, simply peel the eggplants using a vegetable peeler and continue with the recipe as normal. 

Next, it’s important to know that removing moisture from the eggplant rounds before baking them is the key to this recipe!

The simple step of salting the rounds on both sides and letting them sit for 30 minutes makes a massive difference. By doing this, you remove the excess moisture from the eggplant, which leads to a crispier eggplant round. Just what we want!

After salting and letting the rounds sit for 30 minutes, you should see water droplets on their surfaces. Use a paper towel to dry them off and you’re ready to start cooking! 

Frying the eggplant

For a more traditional eggplant parmesan, you do have the option of frying your eggplant rounds! Keep in mind that frying will cause them to soak up some of the oil, so the dish won’t be quite as light compared to baking the eggplant.

But, on the bright side, frying will be a bit faster.

Simply shallow-fry the rounds in 1/2 an inch of oil for 2 – 3 minutes per side. Once they’re ready, place the rounds on a kitchen towel or a wire rack. This will drain any excess oil and keep them nice and crispy.

Storage

Leftovers can be stored in an airtight container in the refrigerator for 3-4 days. Keep in mind that the eggplant may get a bit mushy from the moisture, but it will still taste fabulous.

Want to prep this dish ahead of time? You can easily make the marinara and baked eggplant rounds in advance. Then, once you’re ready to serve, just assemble the casserole and bake! This is perfect for when you want to make this dish for guests but don’t want to spend the whole evening in the kitchen.

I would recommend waiting to assemble the eggplant parmesan until right before you bake it. If you leave it sitting for a few hours, the cooked eggplant will become too soggy and fall apart.

Other healthy low carb dinner recipes

Looking for a few more healthy dinner recipes that are guaranteed to be a big hit with everyone at your table? Here are some of my favorites that I know you’ll love:

• Vegan Cauliflower Pizza with Basil Pesto
• Low-Carb Zucchini Lasagna
• Healthy Spinach Rolls

You can also check out this roundup I created of healthy dinner recipes for diabetics for even more great recipe inspiration!

Once you’ve tried this eggplant parmesan recipe, please don’t forget to let me know how you liked it and rate the recipe in the comments below!