While I love the many healthy dishes we have been eating since switching to a keto diet, I sometimes feel like I need a bit of a break from meat. This Keto Eggplant Parmesan is the perfect way to do that!
On days like this, my go-to meal is Keto and Low Carb Eggplant Parmesan. It is a delicious and comforting low-carb vegetarian meal that my kids also love. (Win-win!)
What I love about my version of Eggplant Parmesan is the creamy cheese sauce that goes on top. It makes the dish so rich and satisfying and you can’t even taste the eggplant.
Even if you don’t like eggplant, I recommend you give this recipe a try-you might just change your mind after making it.
Eggplant Parmesan, or Melanzane Alla Parmigiana, is a classic Italian recipe of sliced eggplant, layered with grated parmesan cheese and tomato sauce, then baked. It is often topped with breadcrumbs. This keto version eliminates the breadcrumbs and uses a creme fraiche and cheese mixture.
Frying the eggplant is an important step in the recipe – if you simply place the sliced aubergine raw in the mixture, it won’t cook fully in the oven.
This is also a great dish to serve if you have vegetarians coming over for dinner. It is a delicious and impressive dish, but fairly simple to prepare. It is quite a heavy dish, so serve it with a fresh green salad on the side.
Keto Eggplant Parmesan tastes best when eaten right away. But – surprisingly – it is also very tasty when served cold! So you can make a big batch, and have enough for lunch the next day.
This is also the kind of recipe that you can use when meal-prepping, as it freezes really well, and it doesn’t make much more effort to double (or even triple) the recipe.
Is Eggplant ok For the Keto Diet?
Eggplant – also known as aubergine or brinjal – is one of the best vegetables you can eat on a low-carb and keto diet.
A serving size of 100g (roughly one cup of chopped, cooked eggplant) has just 5.88 grams of carbs – 3 grams of which are fiber. Leaving you with just 2.88 grams of net carbs.
It is a hearty vegetable and works well in vegetarian dishes.
Fun fact – eggplants are technically a fruit, but are generally classed as vegetables!
Can You Eat Eggplant Parmesan on the Keto Diet?
Eggplant Parmesan is a popular Italian dish that is enjoyed by many people around the world.
However, if you are following the ketogenic diet, you may be wondering whether this dish is allowed on your meal plan.
The keto diet is a low-carb, high-fat diet that requires you to limit your carbohydrate intake to a minimum to achieve and maintain ketosis.
What is Keto Eggplant Parmesan?
Eggplant parmesan, also known as eggplant parmigiana, is a classic Italian dish made from fried or baked slices of eggplant, layered with tomato sauce, mozzarella cheese, and Parmesan cheese.
The dish is typically served as a main course, often accompanied by a side of pasta or salad.
Is Eggplant Parmesan Keto-Friendly?
The short answer is yes, eggplant parmesan can be keto-friendly if it is prepared correctly.
However, it is important to note that not all eggplant parmesan recipes are created equal.
Many traditional recipes include breadcrumbs or flour, which are high in carbohydrates and can push you over your daily carb limit.
To make eggplant parmesan keto-friendly, you will need to substitute the breadcrumbs or flour for a low-carb alternative.
Almond flour, coconut flour, or ground pork rinds are all excellent options that can be used to coat the eggplant slices before frying or baking.
These substitutes are low in carbs and high in fat, making them a perfect addition to a keto meal plan.
Additionally, it is important to use a low-carb tomato sauce that does not contain added sugars or high fructose corn syrup.
You can make your own tomato sauce from scratch using fresh tomatoes, or you can choose a store-bought brand that is keto-friendly.
Finally, you will want to make sure to use high-quality cheeses that are low in carbs.
Mozzarella cheese and Parmesan cheese are excellent choices that can be used in abundance to give your eggplant parmesan that cheesy goodness that we all love.
How Many Carbs Does Eggplant Contain?
Eggplant, also known as aubergine, is a popular vegetable used in various cuisines worldwide. It is a low-calorie vegetable that is rich in fiber, vitamins, and minerals.
If you are on a low-carb diet, you might be wondering how many carbs are in eggplant.
In this blog post, we will explore the carbohydrate content of eggplant and its nutritional value.
Carbohydrate Content of Eggplant
Eggplant is a low-carb vegetable that contains only 6 grams of carbs per 1-cup serving (99 grams) of raw eggplant.
Most of the carbs in eggplant come from fiber, which makes up about 2 grams of the total carbs. The remaining 4 grams of carbs are in the form of natural sugars.
Eggplant is a good source of dietary fiber, which helps regulate blood sugar levels, promotes digestive health, and reduces the risk of heart disease.
The high fiber content of eggplant also makes it a good food for weight management because it promotes satiety and reduces hunger.
Nutritional Value of Eggplant
Eggplant is not only low in carbs but also rich in vitamins, minerals, and antioxidants. Here is a breakdown of the nutritional value of 1-cup (99 grams) of raw eggplant:
- Calories: 20
- Carbohydrates: 6 grams
- Fiber: 2 grams
- Protein: 1 gram
- Fat: 0 grams
- Vitamin C: 3% of the Daily Value (DV)
- Vitamin K: 4% of the DV
- Vitamin B6: 3% of the DV
- Folate: 2% of the DV
- Potassium: 5% of the DV
- Manganese: 5% of the DV
Eggplant also contains other beneficial plant compounds, such as flavonoids, anthocyanins, and chlorogenic acid.
These compounds have antioxidant and anti-inflammatory properties that help protect against chronic diseases, such as cancer and heart disease.
How to Incorporate Eggplant into a Low-Carb Diet
Eggplant is a versatile vegetable that can be used in various low-carb dishes. Here are some ideas for incorporating eggplant into your low-carb diet:
- Eggplant parmesan: Make a keto-friendly version of this classic Italian dish by using almond flour instead of breadcrumbs and a low-carb tomato sauce.
- Grilled eggplant: Slice eggplant into rounds and grill them for a low-carb side dish or snack.
- Eggplant dip: Roast eggplant and blend it with tahini, lemon juice, and garlic to make a low-carb eggplant dip.
- Eggplant stir-fry: Stir-fry eggplant with low-carb vegetables like bell peppers, onions, and mushrooms for a quick and easy low-carb meal.
How To Make Keto Eggplant Parmesan Not Soggy
One common problem when making eggplant parmesan is that the eggplant can sometimes turn out soggy instead of crispy.
This can be disappointing but have no fear, we will share some tips on how to prevent the eggplant from getting soggy in eggplant parmesan.
- Salt and Drain the Eggplant Slices
Eggplant has a high water content, which can make it soggy when cooked. To prevent this, you can start by slicing the eggplant and then salting it. This process draws out excess moisture from the eggplant, making it less likely to become soggy when cooked. After salting the eggplant slices, let them sit for about 30 minutes to an hour before rinsing them off and patting them dry with a paper towel.
- Use Pork Rinds or Low-Carb Flour
When making the breading mixture for the eggplant, you can try using smashed pork rinds or almond flour or a mixture of almond flour and grated parmesan cheese as a low-carb alternative to breadcrumbs.
- Bake the Eggplant Slices on a Wire Rack
Instead of frying the eggplant slices, you can bake them in the oven for a healthier option. To prevent the eggplant from getting soggy, place the breaded eggplant slices on a wire rack set over a baking sheet. This allows air to circulate around the eggplant, preventing moisture from building up and making the eggplant soggy.
- Layer the Dish Right Before Baking
Another tip is to layer the eggplant parmesan right before baking it. This means that you should not assemble the dish too far in advance as the moisture from the tomato sauce and cheese can seep into the eggplant and make it soggy. Assemble the dish just before baking it to ensure that the eggplant stays crispy.
- Serve the Dish Immediately
Lastly, serve the eggplant parmesan immediately after baking. The longer the dish sits, the more likely it is to become soggy. If you have leftovers, store the eggplant and tomato sauce separately and assemble the dish just before reheating it.
Keto Eggplant Parmesan Storage Instructions
If you have made a big batch of keto eggplant parmesan and are wondering how to store it, here are some tips on how to do so effectively.
- Store in an Airtight Container
After cooking the eggplant parmesan, transfer it to an airtight container with a lid. This will help to keep the dish fresh and prevent any odors from affecting the flavor. Make sure that the container is large enough to hold all of the eggplant slices and sauce without squishing them together.
- Keep it in the Refrigerator
Keto eggplant parmesan should be stored in the refrigerator to prevent the growth of bacteria. The ideal temperature for storing cooked food is between 35°F and 40°F, so make sure your refrigerator is set at this temperature. Eggplant parmesan can be stored in the refrigerator for up to four days.
- Freeze for Later Use
If you have made a large batch of eggplant parmesan, you can freeze it for later use. Freezing can extend the shelf life of the dish for up to six months. Wrap the eggplant parmesan tightly in plastic wrap or aluminum foil and place it in a freezer-safe container. Label the container with the date and freeze it. To reheat the dish, allow it to thaw in the refrigerator overnight and then bake it in the oven until it’s heated through.
- Reheat in the Oven
When reheating keto eggplant parmesan, avoid using the microwave as it can make the eggplant soggy. Instead, preheat your oven to 350°F and place the eggplant parmesan in an oven-safe dish. Cover the dish with foil to prevent the cheese from burning and bake for 15-20 minutes or until the dish is heated through. Remove the foil and continue to bake for another 5-10 minutes to brown the cheese on top.
What Goes Well With Keto Eggplant Parmesan?
Keto eggplant parmesan is a delicious and filling dish that can be enjoyed on its own or paired with a variety of side dishes.
While the eggplant parmesan itself is low in carbs and high in fat, it’s important to balance your meal with other nutrient-dense foods that fit into your keto diet.
- Leafy Greens
Leafy greens are an excellent choice to pair with eggplant parmesan as they provide fiber, vitamins, and minerals. Some great options include spinach, kale, arugula, or mixed greens. You can enjoy them raw in a salad with a keto-friendly dressing, or sautéed in garlic and olive oil for a warm and comforting side dish.
- Roasted Vegetables
Roasted vegetables are a perfect complement to eggplant parmesan. You can roast low-carb veggies like zucchini, cauliflower, broccoli, or bell peppers in the oven with a drizzle of olive oil and seasonings. Roasting vegetables brings out their natural sweetness and adds a crispy texture that pairs well with the soft and creamy eggplant parmesan.
- Cauliflower Rice
Cauliflower rice is a popular keto-friendly alternative to traditional rice. It’s low in carbs and high in fiber, and it pairs well with eggplant parmesan. You can easily make cauliflower rice at home by grating a head of cauliflower in a food processor and sautéing it in a pan with olive oil, garlic, and herbs.
- Meat or Fish
Adding a serving of protein to your meal can help you feel full and satisfied. Grilled chicken, shrimp, or salmon are excellent options to pair with eggplant parmesan. You can season the protein with herbs, lemon juice, or a simple keto-friendly marinade for added flavor.
- Keto Garlic Bread
If you’re looking for a more indulgent side dish, keto garlic bread is a delicious option to pair with eggplant parmesan. You can make a low-carb bread with almond flour, eggs, and cheese and top it with garlic and herbs for a savory and satisfying accompaniment to the eggplant parmesan.
More Keto Recipes to try:
- Cheesy Keto Brussels Sprouts Gratin
- Keto Fried Pickle Chaffle
- Clean Keto Creamy Garlic Salmon
- The Best Keto Snack Recipes
- Keto Roasted Chicken with Lemon and Rosemary
Keto Eggplant Parmesan
Ingredients
- 2 large eggplant, sliced 1/2" thick
- salt
- pepper
- 1 quart tomato sauce
- 3 tbsp minced chives
- 3 tbsp minced parsley
- 1 tbsp thyme leaves
- 12 oz creme fraiche or heavy cream
- 4 oz parmesan cheese, grated
Instructions
- Preheat oven to 375º. Season eggplant slices with salt and pepper. Lightly brush with olive oil.
- Heat a large skillet over medium heat and fry eggplant slices in batches. Set aside.
- Place creme fraiche or heavy cream in a medium saucepan and bring to a simmer over medium heat. Reduce to about 1 cup and stir in half of the cheese. Add in all the herbs. Season with salt and pepper.
- Oil a 9-inch casserole pan and layer eggplant on the bottom. Cover with a thin layer of tomato sauce and some cheese. Make two more layers the same way.
- Laddle cream sauce over the top and sprinkle the remainder of the cheese on top.
- Bake uncovered until bubbling, 25 minutes.
- Rest before serving.
Nutrition Information
Yield 8 Serving Size 1Amount Per Serving Calories 301Total Fat 24gSaturated Fat 15gTrans Fat 1gUnsaturated Fat 7gCholesterol 70mgSodium 363mgCarbohydrates 18gFiber 4gSugar 7gProtein 7g
Curious about Clean Keto Carb Cycling? Check out my blog to learn more about Clean Keto Carb Cycling and how it will help you lose weight faster.