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Is eggplant parmesan keto friendly? Yes, eggplant is keto, and with the right ingredients, this keto eggplant parmesan recipe is, too! Instead of high-carb wheat breading, we’re using almond flour, coconut flour, and pork rinds. (But don’t worry if you can’t have one of those – I have alternatives in the FAQ below.)
Keto and low carb eggplant parmesan is a delicious way to enjoy eggplant while it’s in season and abundant in gardens. It totally screams summer, but let me be real, I’ll make this anytime I can find a good eggplant at the grocery store.
You’re going to love this veggie-packed, healthy eggplant parmesan. Roasted eggplant is the star of the meal! It’s one of the best keto vegetables to enjoy in the summer and early fall months, and is perfect for making keto friendly vegetarian meals like this one.
What Is Eggplant Parmesan?
Eggplant parmesan is an Italian casserole with layers of breaded eggplant, marinara, and mozzarella cheese. It has similar flavors to chicken parmesan.
How To Make Keto Eggplant Parmesan
Wait until you see how easy low carb eggplant parmesan is to make! It does have several steps, but none of them are difficult at all.
- Sweat eggplant. This is optional, but recommended! Arrange the sliced eggplant in a single layer on cutting boards or baking sheets and sprinkle with salt. Leave off to sweat for about 1 hour.
- Setup breaded eggplant ingredients. You’ll need three shallow bowls: one with coconut flour, one with the beaten eggs, and one with the “breading” mixture of almond flour, pork rinds, grated parmesan cheese, Italian seasoning, garlic powder, and black pepper.
- Bread eggplant slices. Dredge the eggplant slices in a thin layer or coconut flour, then dip in the egg, and press into the breadcrumb mixture.
- Roast. Once the eggplant is breaded, roast in the oven until soft and slightly golden.
- Assemble low carb eggplant parmesan layers. Spread marinara sauce on the bottom of the baking dish. Arrange eggplant slices in a single layer and top with more marinara and mozzarella slices. Repeat with a second single layer of eggplant, marinara, and mozzarella slices.
- Bake. Your healthy eggplant parmesan is done when the cheese is melted. Garnish with fresh basil, if desired.
To serve, use a spatula to cut between the stacks, then slide it underneath and remove from the pan.
Healthy Eggplant Parmesan FAQs
Is eggplant Parmesan keto?
Regular eggplant parmesan is not keto friendly, because the breading usually isn’t.
Fortunately, since this is healthy eggplant parmesan without breadcrumbs, it’s keto friendly! Each serving has 12.3 grams net carbs. (The carbs come from the marinara sauce, eggplant, breading, and cheese.)
While that’s a bit on the high side for some keto meals if you are strictly under 20 or 25 grams net carbs per day, you can definitely still fit it into most macro requirements. It’s filling enough to be an entire meal, and getting most of your carbs from veggies is always a good idea.
Why do you need to sweat the eggplant?
By sprinkling the eggplant with salt and letting it sit for an hour, you remove some of the bitterness. Don’t skip this step!
Can you make it without breading?
Yes, but the breading is so delicious! That being said, you’d reduce the carbs by a couple grams per serving by skipping it. If you want to skip the breading, it would also be very similar to eggplant lasagna.
Can you make it nut-free or coconut-free?
Yes. You do get the best results by making this eggplant parmesan recipe as written, but if you have to make substitutions, it’s possible.
- If you can’t have almonds, you can replace the almond flour with more pork rinds. However, I find the breading sticks better with the combination!
- If you can’t have coconut, you can use protein powder for dredging in place of coconut flour. (Don’t replace the coconut flour with almond flour – the texture is not fine enough for that.) This does work, but the coconut flour does work a bit better because it’s great for absorbing any extra moisture from the eggplant, leading to a better breading on the outside.
What kind of marinara should you use?
Any kind that does not have sugar added is great. Check the ingredients for hidden sugars!
Low Carb Eggplant Parmesan Storage Instructions
Can you make keto eggplant casserole ahead?
This keto eggplant parmesan casserole recipe is best served fresh, but can also be frozen before baking to save for another time. (More details on that below.)
If you want to do some prep ahead, you can slice the eggplant ahead of time and store it in the fridge. You can also pre-mix the breading in advance.
If you make the whole casserole ahead of time, the breading does get a bit soft/wet, but it’s still quite good!
How to store healthy eggplant parmesan
If you have leftovers, store them in the refrigerator for 3-4 days.
Can you freeze keto eggplant parm?
Yes, after you assemble the eggplant parmesan recipe, but before baking, freeze it for up to 3 months.
How to reheat low carb eggplant parmesan
Reheat the keto eggplant parmesan in the oven at 350 degrees F (the preferred method) or in the microwave, until hot.
What Goes With Eggplant Parmesan?
Eggplant parmesan is quite filling, so you really don’t need anything else to go with it. It’s a great one-dish meal!
That being said, if you are still wondering, “what should I serve with eggplant parmesan?”, here are some ideas:
- Caesar Salad – Simple and delicious! This version has chicken, but you can probably skip it if you already have eggplant parm as your main meal.
- Keto Garlic Cheese Bread – Cheesy and easy to pull apart!
- Italian Marinated Artichoke Salad – If you’re looking for a light salad pairing, this is it.
- Spaghetti Squash – A simple pasta replacement. Just add some olive oil, salt, and grated parmesan.
- Keto Garlic Breadsticks – Get the recipe in my Easy Keto Cookbook!
More Keto Eggplant Recipes
If you like this eggplant parmesan keto recipe, you might also like some of my other keto low carb vegetable recipes:
- Oven Roasted Eggplant – So simple and so delicious! This healthy side dish is made in just 2 steps.
- Keto Eggplant Lasagna – 20 minutes to prep this cozy comfort meal with similar flavors to healthy baked eggplant parmesan!
- Mini Eggplant Pizzas – For the pizza lovers! Just 6 ingredients to make this 30 minute meal.
- Sauteed Eggplant – Perfectly caramelized and ready in just 20 minutes.
Tap the links below to see the items used to make this recipe.Tools To Make Keto Eggplant Parmesan
- Mandoline Slicer – This keto friendly eggplant parm recipe comes together really quickly with the help of a mandoline slicer – which also ensures that the eggplant is evenly sliced, so it cooks evenly, too.
- Baking Casserole Dish – Use a 9×13 inch baking dish for this low carb eggplant parmesan. This is a favorite of mine.
Healthy Keto Eggplant Parmesan Recipe
Healthy Keto Eggplant Parmesan Recipe
This keto eggplant parmesan recipe is a cheesy, veggie-filled meal! See how to make low carb, healthy eggplant parmesan with simple ingredients.
Recipe Video
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Ingredients
Tap underlined ingredients to see where to get them. Please turn Safari reader mode OFF to view ingredients.
Eggplant:
Breading:
Assembly:
Instructions
Tap on the times in the instructions below to start a kitchen timer while you cook.
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Optional step: Arrange the sliced eggplant in a single layer on cutting boards or baking sheets and sprinkle with salt. Leave it to sweat for about 1 hour. Rinse off the salt and pat dry. (This is recommended to make the eggplant less bitter.)
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Preheat the oven to 400 degrees F (204 degrees C). Line two small baking sheets (or one extra large) with fresh parchment paper.
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Setup three shallow bowls:
Bowl 1: Coconut flour
Bowl 2: Beaten eggs
Bowl 3: Pork rinds, almond flour, grated Parmesan, Italian seasoning, garlic powder, and black pepper
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Dredge the eggplant slices in a thin layer of coconut flour, then dip in the egg, and press into the breadcrumb mixture. Place the slices onto the baking sheets without touching.
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Bake the eggplant slices for 25-30 minutes, until soft when poked with a fork, and slightly golden.
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Spread 1/2 cup (118 ml) marinara sauce over the bottom of a 9x13 stoneware casserole dish. Arrange the eggplant slices in a single layer. Top with 3/4 cup (177 ml) marinara and half of the mozzarella slices. Repeat with a second single layer of eggplant, 3/4 cup (177 ml) of marinara, and remaining mozzarella slices.
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Bake the eggplant parmesan for 15-20 minutes, until the cheese is melted and casserole is hot. Garnish with fresh basil, if desired.
Last Step: Leave A Rating!
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Recipe Notes
Serving size: 1/8 entire recipe, or about 2-3 eggplant slices with cheese and marinara layers
Nutrition facts are provided as a courtesy. Have questions about calculations or why you got a different result? Please see our nutrition policy.
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56 Comments
Deborah Gardner
0Love your recipes. We have 3 large eggplants in the garden, so I’m going to try this today.
T
0This is my third time making this recipe and I love it. Thanks!
Leanne
0I am not a vegetarian by any means. But this truly is delicious. First time eating eggplant too. I’m so glad I branched out in the kitchen and I will be cooking this again.
My only question is how do I keep the sauce from being watery? This happens to me with lasagna too. So it’s a me issue. :). Is it the type of pan I’m using? I’m using a ceramic 9×13 dish. Should I cook it longer? Let it sit out longer? Any advice is greatly appreciated.
This recipe is amazing though. Everyone should try it at least once. But I bet you’ll cook it more than that.
Wholesome Yum A
0Hi Leanne, Are you making my homemade marinara sauce in the recipe or using a store-bought sauce?
Leanne
0Using store bought I was being lazy. 🙂
Claudia
0Turned out great! I’ll make it again for sure. Very tasty.
Carmen Diaz
0Can I freeze this recipe before baking it once is set up?
Wholesome Yum D
0Hi Carmen, Yes, you can do that.
Danielle
0This was really awesome but it was my first time baking with coconut flour and I didn’t expect it to be so sweet 🙁 I think the next time I try to make this I will use baking powder instead.
Cheryl Reed
0I just love this recipe!! Can I post a picture?
Maya | Wholesome Yum
0Hi Cheryl, So glad you like it! You can post a photo on Instagram with hashtag #wholesomeyum and tag @wholesomeyum, or post it in our Facebook group.
Lisa
0I wanted to try eggplant I never really had it my whole life. I made this recipe the whole time thinking I wasn’t going to like it. Was I ever surprised when I took a bite of this it was delicious! I loved it and I will for sure make this recipe again!
Shirley
0What can I substitute the pork rinds for? I can’t eat pork or beef or breading
Wholesome Yum D
0Hi Shirley, You can use almond flour in place of the pork rinds, though the breading will be less crispy.
Stewart Cohen
0Made this for the first time. I used Lidia Bastianich,’s marinara sauce recipe. Breading was easier than I anticipated. Never had such good eggplant parm! Very filling too. Plenty left over in an airtight container in the fridge.
Jess
0What can you substitute for coconut flour and pork rinds?
Wholesome Yum D
0Hi Jess, You can replace the pork rinds with extra almond flour and replace the coconut flour with protein powder. Don’t replace the coconut flour with almond flour, the texture is not fine enough for that.
Richard Nickels
0I used Parmesan Wisps instead of pork rinds and it was perfectly crisp an excellent dish overall. I added a package of Beyond meatballs which would add 5.75 grams of protein and 1 carb per serving.
Crystel
0Awesome. I will definitely make it again! The family loved it.
Rick
0What are the calories without cheese? What is the Glycemic Index? What size is the portion? What is the glycemic load?
Wholesome Yum D
0Hi Rick, I don’t have nutrition info on hand for modifications of the recipe, so you’d have to calculate it. The Easy Keto App will soon be able to calculate this for you, but the recipes are available there right now :). It’s available on iPhone & Android. As far as the glycemic index and load I don’t calculate that but I do generally use low glycemic ingredients.
Sandie Gies
0Does this recipe freeze well?
Wholesome Yum M
0Hi Sandie, Yes it does!
Rita
0This is a great recipe!
Alvin Scott
0How can this be Keto with 12+ Net carbs? That seems like to many carbs to be Keto.
Wholesome Yum M
0Hi Alvin, Depending on your carb allowance for the day, this recipe could fit nicely into your day. It may be tough to fit in if you are under 20 net carbs, but it can be doable.
Patty
0Do you know if I make it ahead of time with the exception of the last bake if it would stay crunchy if I bake it the next day?
Wholesome Yum M
0Hi Patty, The second bake is really just to melt the cheeses. If you want it to have a crisp texture, you can finish it in the broiler until it reaches the texture you are looking for.
Jamie
0Even my kids loved it! Which is saying alot! Hubby went to work bragging about it the next day! Thank you so much!
Kathleen
0you can also grind up mixed nuts and/or parmesan crisps which give a nice crispy coating
Lauren V.
0Amazing!! Every recipe I’ve made of yours has been excellent.
What a keto treat!!! Thank you.
Pam Starks
0So good! We’re trying to watch our sodium, so we didn’t “sweat” the eggplant, but slicing it the day before and keeping it loosely covered in the fridge seemed to have the same effect. Very good texture and tastes phenomenal!! Like other viewers said, it still remains a bit crispy so great mouth feel. Only used 1 eggplant and kept the other ingredients the same measurement, but I still I had just enough coconut flour, egg and breading mix. Definitely a keeper! I have one of your cookbooks too and everything I’ve tried has been great. Thanks for sharing!!
Joanne Delaney
0This was sooo delicious. It was crispy and very flavorful.
Kim
0This was delicious! My husband can be a skeptic with keto recipes with breading, but this was a winner. Just make sure you grind up the pork rinds in a blender or food processor to get a consistent crumb.
Gabriel Reid
0I GOTTA give this a try! Looks and sounds like a hit! Being new to keto and a HUGE Italian dish fan I am sure that I will love this!
Gabe
Rebekha
0DE-Licious! You would never know it was Keto. It was easy to make. Super crisp. I will be it making again.
kazy
0Instead of using almond flour and pork rinds, can’t I just use breadcrumbs made from keto friendly low carb bread?
Wholesome Yum M
0Hi Kazy, I have not personally tried this, but in theory, it should work. Try lightly toasting the breadcrumbs first.
Regovernale
0why don’t you fry the eggplant?
Wholesome Yum M
0Hi Regovernale, You can fry the eggplant if you like. I think the dish already has plenty of flavor without frying, and it’s less work to let the oven do it, but feel free to experiment!
Tina Sampath
0I was super excited when this recipe popped up in a search for vegetarian dishes – this is incorrect, the recipe calls for pork rinds so not vegetarian 🙁
What can be used in place of the pork rinds?
Thanks –
Wholesome Yum M
0Hi Tina, This recipe can be made vegetarian by replacing the pork rinds with almond flour. Enjoy!
Christina
0Delicious! Thanks! I wasn’t sure about the pork rind breading, but it was great!
Catherine M Moubry
0I’m needing vegetarian-Keto recipes. This looks delicious, but the pork rind breading ruins it for me. What can I use instead of pork rinds? Thank you.
Wholesome Yum M
0Hi Catherine, Almond flour will work well in place of the pork rinds. The texture won’t get as crispy, but it will still be delicious.
Sylvia
0Love Love Loved it. Even my picky husband loved it. I have shared it with many already
Joanne
0Hi, this recipe is tagged a vegetarian but the ‘breading’ mix has pork rinds which I figure I could just leave out, but I was wondering what purpose they serve – do they make the mix crunchier? And thereby wondered what I could sub in to do the same job? (I wondered about nuts, seeds, husks or even salad topping like bacon bits, which aren’t actually made from bacon or crispy onions – though I don’t know the carb values of these so would need to check that first.). Thanks.
Wholesome Yum M
0Hi Joanne, The pork rinds give this recipe a crunchy outer texture, but if you are vegetarian you can omit the pork finds and use more almond flour in its place. I have not experimented using any seeds or additional topping you have listed above. Please let us know how it turns out if you decide to experiment!
Larissa
0I saved this a few days ago because I have eggplant in my garden. Today there were a couple ready to pick and I used your recipe, with a few slight modifications. Both my teenage boys were begging for seconds, and my other kids thought it was the best ever! I will definitely keep this recipe for a long time!
Patty
0Made this and it was SO delicious the first night but even BETTER the next day. I used Rao’s arribiata for the marinara and did add a little pop of pesto on each little stack. Will make this again for sure!!!
Katie
0This looks like something that my family would love!
Renee Goerger
0My garden is bursting at the seams with eggplant. This recipe is one that I’ve made several times this year. I can’t get enough!
Charlane Leslie
0Pork rind in this does not make this a vegetarian dish.
Some of us eat kosher and need an alternative to pork rind. I could add gluten free Panko bread crumbs, but it would add carbs. What do you suggest. I haven’t tried this yet.
Wholesome Yum M
0Hi Charlane, You can omit the pork rinds to make this dish vegetarian. Increase the amount of almond flour to 2 cups to use as the coating.
Beth
0Cheesy & healthy?? I’m sold! This looks like a recipe that will have zero leftovers in my home!
Ashley F
0This is one of my favorite ways to eat eggplant! It’s such a great meal and so hearty too!