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Low Carb Eggplant Parmesan

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Low Carb Eggplant Parmesan packed with layers of eggplant, marinara sauce, and melty cheese makes a healthier take on a classic dish.

277 CAL 25g CARBS 15g FAT 13g PROTEIN
17 Comments
Low carb eggplant Parmesan in a glas baking dish with melted cheese and sauce.
Low Carb Eggplant Parmesan Recipe

Keto Eggplant Parmesan takes the classic Italian dish but lightens it up to be a lower carb version that is packed with just as much flavor and all the saucy, cheesy goodness you expcet in a good eggplant parm.

I have always loved eggplant parmesan but as I got older and found out just how many calories are in the traditional version I couldn't believe it.  Yes, although I hate to admit it, I was one of those people who thought I was making a healthier choice since I was choosing a vegetable.  And then I learned that the eggplant is normally covered in an obscene amount of breading and deep fried. Delicious but definitely not a healthy choice.

Low Carb Eggplant Parmesan in a glass dish with parmesan cheese.

So over the years, I have been making lots of lower calories versions including this simple low carb version with roasted eggplant. It still has all the flavor you would expect, and I actually find I like it even more since you can actually taste the eggplant and don't have to worry about it becoming a soggy, oily mess. Plus the addition of an almond flour topping, adds some extra protein and crunch. It's comfort food at its best and will satisfy every eggplant parm craving you have.

Tips for Making Low Carb Eggplant Parmesan

  • The sauce: Since sauce is a big part of this dish, you want to choose a sauce with a ton of flavor. You also want a sauce that doesn't have added sugar to keep the carbs as low as possible. This homemade sauce is a great option or you could try. For store bought sauces, I like Cucina Antica Tomato Basil and Amy's Organic Family Marinara, both of which don't have any added sugars.
  • You want the eggplant to stand out in the dish and not become lost in a sea of sauce. Two things I like to do to make sure the eggplant is the star of the dish is to cut in lengthwise in long strips instead of circular rounds. This gives you bigger pieces that stand out more. Secondly, if you salt the eggplant for 10-15 minutes before baking it, you can remove some of the moisture and will get a better end product that doesn't get mushy.
  • When you are layering the eggplant, don't be scared to have it overlap slightly. This will create a nice layer of eggplant and again help it stand out against the sauce.
  • If you want to pack in some extra protein, you can add a layer of cooked ground beef or sausage - it's delicious!
  • Try to let the eggplant parmesan rest for at least 15 minutes before digging in. This will help the dish to set up and some of the liquid that cooked out during cooking will be reabsorbed. 

Looking for more low carb Italian recipes?

The Recipe
Low carb eggplant Parmesan in a glas baking dish with melted cheese and sauce.

Low Carb Eggplant Parmesan

277 CAL 25g CARBS 15g FAT 13g PROTEIN
PREP TIME: 20 Min
COOK TIME: 25 Min
TOTAL TIME: 45 Min
Dinner
17 Comments
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Ingredients

US METRICS
  • 1 tbsp. olive oil
  • 2 medium eggplant, cut into rounds
  • 2 tsp. Italian seasoning
  • 16 oz. marinara sauce (look for low sugar)
  • 1 cup reduced fat mozzarella cheese
  • 1/4 cup Parmesan cheese
  • 1/4 cup almond flour
  • 1/4 cup fresh basil

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Instructions

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1

Preheat the oven to 400 degrees. Slice the eggplant into long pieces. If you have time, sprinkle the eggplant with salt and let it rest for 15 minutes. After the 15 minutes, press a paper towel against the eggplant to remove any excess moisture.

2

Cover 2 baking sheets with foil and spray with cooking spray. Place the eggplant in a single layer on the baking sheets. Brush with olive oil. Sprinkle with salt, pepper, and Italian seasoning.

3

Bake for 20-25 minutes until softened.

4

Meanwhile, coat an 8 X 8 glass baking dish with cooking spray. Add about 1/3 of the sauce to the bottom. Add a layer of the baked eggplant. Sprinkle with 1/2 the mozzarella cheese. Add more sauce, another layer of eggplant, more sauce, and then sprinkle the remaining mozzarella cheese on top. Mix together the almond flour and Parmesan cheese and sprinkle over top.

5

Cover with foil and bake for 20 minutes. Remove foil and let cheese brown and crisp if desired, you can also broil it for a couple minutes. Let rest for 15-20 minutes if possible. Serve with fresh basil.

Diets:
Nutritional Facts
Serving Size: 1.5 cups
Amount Per Serving
Calories 277
Calories from Fat 136
% Daily Value *
Total Fat 15g
23%
Saturated Fat 5g
22%
Monounsaturated Fat 1g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 21mg
7%
Sodium 740mg
32%
Total Carbohydrate 25g
8%
Dietary Fiber 11g
44%
Sugars 13g
Protein 13g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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17 Comments
On Low Carb Eggplant Parmesan
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Sheri Chaney
September 27, 2024 - 11:24
Add a Rating:
5
This was AMAZING! I'm a eggplant parm lover. I will be making this a lot. THANK YOU!
  • reply
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Jo
September 21, 2024 - 22:21
Add a Rating:
5
So delicious! I love this more than “traditional” breaded eggplant parm. Definitely don’t skip salting and sweating the eggplant. It makes a huge difference. I also cut the eggplant into about 1/2 inch slices. Thicker than normal for eggplant parm, but it gives you a heartier bite!
  • reply
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Karolina
August 19, 2024 - 19:08
Hi! Any recommendation to sub for the almond flour? TIA!
  • reply
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Kristen McCaffrey
August 28, 2024 - 09:21
You can swap in regular flour or another gluten-free flour. Just don't swap in coconut flour since it will cook differently and clump.
  • reply
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Dan
June 18, 2024 - 20:30
Add a Rating:
5
This is a tasty low-carb recipe. I added ground beef with onion and garlic to increase the protein content. Came out great!!
  • reply
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Terri
October 17, 2023 - 15:12
Add a Rating:
5
This is amazing!! Thank you for sharing!
  • reply
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Juli E Garrett
April 18, 2023 - 13:04
Add a Rating:
5
ABSOLUTELY YUMM!!!!!
perfect comfort food!!!! Thank you for sharing!
  • reply
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Leslie Jacob
November 29, 2022 - 18:15
Add a Rating:
5
I was a little skeptical about this recipe since there was no breading.
Didn’t miss it. Delicious and guilt free!
  • reply
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Leslie Jacob
November 29, 2022 - 18:13
I was a little skeptical about this recipe since it didn’t have any breading. Didn’t miss it at all. It was delicious and guilt free!
  • reply
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Diane
August 12, 2022 - 15:22
In the ingredients list you state eggplant rounds. In the written instructions you say cut into long pieces. I guess either works.

  • reply
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Kristen McCaffrey
August 28, 2024 - 09:20
Yes - either works! Sorry for the confusion.
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Kristen McCaffrey
October 4, 2022 - 18:41
Either will work! I will update the instructions to make that clear. Thanks!
  • reply
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Alan
August 13, 2021 - 05:37
Add a Rating:
4
While i like this recipe and am interested in giving it a go and I appreciate the Nutritional Facts, how does one actually measure a serving size of 1.5 cups without totally ruining the dish? Please let us know how many grams there are in a serving not the number of cups.

Thank you
  • reply
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Mary
May 10, 2020 - 04:26
Add a Rating:
5
Excellent recipe ...eggplant tender and delicious. Easy prep.
My eggplant was a little salty. Recommend wiping or rinsing the salt off thoroughly before baking eggplant slices.
Will always use to this recipe for eggplant parm. Thank you!
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Jessica
December 16, 2019 - 16:59
Add a Rating:
5
Made this for dinner tonight for my husband and I (slightly modified - I used sharp cheddar instead of mozzarella) and it was amazing! It was like eggplant parm/lasagna/pizza!! I think it tasted even better than traditional eggplant parm. My husband couldn't believe there was no breading in it - the almonds and cheese on top were so convincing ;) this will definitely become one of my staple recipes. Eggplant parmesan is one of my favorite dishes and this version did not disappoint or give me a stomachache!
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Joy
May 2, 2019 - 19:37
Add a Rating:
5
Just want to share with you I'm currently making your eggplant parmesan recipe for the second time in two weeks. The first time I made it, I made a half recipe. It was incredibly delicious. This time I'm making a full recipe. My hubby and I are on a low carb diet and this dish was incredibly satisfying and it didn't make me miss the breaded component. Thank you again!
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Charlene
August 24, 2018 - 20:56
I'm sure this is delish and can't wait to try it!!
  • reply
Kristen McCaffrey Founder of Slender Kitchen

I’m Kristen, I blog about food.

I believe you can make great food that's also good for you. Here you will find healthy, easy to make, delicious recipes and meal plans.

Kristen

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