You can whip up a mouthwatering Keto-Friendly Baked Eggplant Parmesan that's both satisfying and low in carbs. Start by slicing a medium eggplant, salting it, and letting it sit to remove moisture and bitterness. After rinsing and patting it dry, dip the slices in a mixture of almond flour and Parmesan cheese. Layer them in a baking dish with marinara sauce and shredded mozzarella, then bake until golden. This dish is perfect for any occasion and keeps your carb count in check. Curious about more tips and tricks to elevate your meal? There's plenty more to discover!
Ingredients Needed
Keto-Friendly Baked Eggplant Parmesan
Indulge in the rich flavors of Italy with a twist that keeps your carb count low! This Keto-Friendly Baked Eggplant Parmesan delivers all the savory goodness you love without the guilt. The tender eggplant slices, layered with gooey mozzarella and zesty marinara sauce, create a hearty dish that's perfect for any occasion. Whether you're following a ketogenic diet or simply looking for a healthier alternative, this recipe offers a delightful balance of textures and flavors that will satisfy your cravings. Get ready to impress your family and friends with this deliciously wholesome meal!
Ingredient List
- 1 medium-sized eggplant
- 1 teaspoon salt
- 1 cup almond flour (or 1 cup crushed pork rinds)
- 1 cup grated Parmesan cheese
- 2 cups shredded mozzarella cheese
- 2 cups low-sugar marinara sauce
- 2 cloves garlic, minced (if making homemade sauce)
- 1 teaspoon Italian herbs (dried basil, oregano, thyme)
- Fresh basil or parsley for garnish
Pro Cooking Tips
- Salting the Eggplant: Allow the salted eggplant slices to sit for about 30 minutes before rinsing. This process draws out excess moisture and bitterness, resulting in a more flavorful dish.
- Breading Technique: For a crispier texture, double bread the eggplant by dipping in beaten eggs before coating with almond flour or crushed pork rinds.
- Homemade Sauce: If you opt to make your own marinara, simmer crushed tomatoes with garlic and Italian herbs for at least 20 minutes to develop rich flavors.
- Cheese Choices: Feel free to mix different types of cheese, such as provolone or Fontina, alongside mozzarella for a unique twist.
- Make-Ahead: You can assemble the dish a day in advance and refrigerate it. Just bake it when you're ready to serve for easy meal prep.
- Serving Suggestions: Pair with a fresh green salad or zucchini noodles for a complete meal.
Instructions
- Preheat your oven to 375°F (190°C).
- Slice the eggplant into 1/4-inch thick rounds and sprinkle both sides generously with salt. Let them sit for 30 minutes to draw out moisture.
- Rinse the eggplant slices under cold water and pat them dry with paper towels.
- In a shallow bowl, place the almond flour (or crushed pork rinds). In another bowl, combine the grated Parmesan cheese.
- Dip each eggplant slice into the almond flour first, then into the Parmesan cheese, coating well.
- Arrange the breaded eggplant on a baking sheet lined with parchment paper. Bake for 25-30 minutes, flipping halfway through, until golden brown and crispy.
- In a baking dish, spread a thin layer of marinara sauce on the bottom. Layer half of the baked eggplant, followed by half of the remaining marinara sauce, and a layer of shredded mozzarella cheese.
- Repeat the layering process with the remaining eggplant, sauce, and mozzarella cheese.
- Bake the assembled dish for an additional 20-25 minutes until the cheese is bubbly and golden.
- Let it cool for a few minutes before garnishing with fresh basil or parsley. Serve warm and enjoy!
Nutritional Breakdown
| Nutritional Information | Per Serving (1/6 of recipe) |
|---|---|
| Calories | 350 |
| Total Fat | 24g |
| Saturated Fat | 10g |
| Carbohydrates | 12g |
| Dietary Fiber | 5g |
| Sugars | 4g |
| Protein | 18g |
Additional Nutritional Notes: This Keto-Friendly Baked Eggplant Parmesan is low in carbohydrates and high in healthy fats and protein, making it a perfect dish for anyone following a ketogenic diet. The eggplant provides dietary fiber, which aids in digestion, while the cheeses add calcium and essential nutrients. Enjoy this guilt-free indulgence that keeps you satisfied without compromising your dietary goals!
Feel free to get creative with this recipe, experimenting with different herbs and spices to make it your own!
Conclusion
In summary, you can enjoy a delicious keto-friendly baked eggplant parmesan without sacrificing flavor or your dietary goals. By using fresh ingredients and a few simple steps, you create a satisfying dish that's perfect for any occasion. Whether you're hosting a dinner or simply treating yourself, this recipe proves that healthy eating can be both tasty and enjoyable. Consequently, go ahead and make this delightful dish—you won't regret it!
