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Low-Carb Eggplant Parmesan

Published August 14, 2019
Kate Sullivan

Written By: Kate Sullivan, MS

Kate holds a MS in Business Psychology and is currently a PHD researcher in Well-Being and Performance Psychology.

low-carb-eggplant-parmesan
<article itemscope itemtype="http://schema.org/Recipe"> <section itemprop="description"> <p>Just because you’re making an effort to eat healthfully doesn’t mean you have to give up all your old favorites. A surprising number of classic comfort food recipes are easy to turn into low-carb dishes. Heart-healthy cheese and a keto-friendly sauce combine to make this low-carb eggplant parmesan both delicious and good for you.</p> </section> <section> <header>Is Eggplant a Low Carb Food?</header> <p>Eggplant is a fantastic option for anyone looking to reduce carbs or even go for a full keto lifestyle. As long as you aren’t <a target="_blank" href="https://www.warriormade.com/content/diet/nightshade-vegetables-friend-or-foe" rel="noreferrer">sensitive to nightshade foods</a>, it makes a filling, low-calorie, low-carb addition to your diet. A full serving of eggplant has less than 3% of your recommended daily allowance of total carbs, making it easy to stay within your <a target="_blank" href="https://www.warriormade.com/content/diet/why-you-should-be-calculating-your-macros" rel="noreferrer">keto macros</a>.</p> <div class="sub-head">How Many Carbs Are in Cooked Eggplant?</div> <p>Eggplants are already low in carbs, but they’re even more friendly to a keto diet because of the high amount of fiber they contain. <a target="_blank" href="https://www.warriormade.com/content/diet/how-many-carbs-a-day-should-you-eat-to-lose-weight/" rel="noreferrer"><i>Net carbs</i></a> are what’s left over when you subtract fiber from the total carbs in a food, and we count these on keto. Because eggplant has so much fiber, it keeps you fuller longer—and it also reduces your net carbs!</p> <p>A one-cup serving of cooked eggplant has just 35 calories and only 5 net carbs. </p> <p>Add some healthy fat with a double dose of cheese in this reinvented recipe classic with homemade tomato sauce and you’ve got a keto-friendly dinner to swoon over!</p> </section> <hr class="divider-15 divider-thick mx-auto"> <section class="recipe"> <header itemprop="name">Low-Carb Eggplant Parmesan</header> <div class="prep"> <span> <meta itemprop="prepTime" content="PT15M">Prep Time: 15 minutes</span> <span> <meta itemprop="cookTime" content="PT35M">Cooking Time: 45 minutes</span> <span> <meta itemprop="recipeYield">Serves: 4</span> </div> <div class="sub-head">Ingredients:</div> <ul class="ingredients no-bullet"> <li itemprop="recipeIngredient">1 large eggplant</li> <li itemprop="recipeIngredient">1 teaspoon salt</li> <li itemprop="recipeIngredient">3 large eggs</li> <li itemprop="recipeIngredient">1 cup almond meal</li> <li itemprop="recipeIngredient">&frac12; cup pork rinds, roughly crushed</li> <li itemprop="recipeIngredient">1 tablespoon Italian herb seasoning</li> <li itemprop="recipeIngredient">1 cup coconut flour</li> <li itemprop="recipeIngredient">3 tablespoons olive oil, divided</li> <li itemprop="recipeIngredient">3 cloves garlic, minced</li> <li itemprop="recipeIngredient">&frac12; teaspoon red pepper flakes</li> <li itemprop="recipeIngredient">1 (28-ounce) can crushed San Marzano tomatoes</li> <li itemprop="recipeIngredient">&frac14; cup fresh basil, chopped, plus extra for garnish</li> <li itemprop="recipeIngredient">1 &frac12; cups shredded mozzarella cheese</li> <li itemprop="recipeIngredient">&frac34; cup shredded Parmesan cheese</li> </ul> <hr class="divider-50 divider-medium"> <div class="sub-head">Instructions:</div> <ol itemprop="recipeInstructions"> <li>Preheat the oven to 375&deg;F. Line one baking sheet with paper towels and another with parchment paper.</li> <p style="margin-left: -20px;"><i>Prepare the Eggplant</i></p> <li>Cut off and discard one end of the eggplant and then slice into half-inch-thick rounds, discarding the other end when you get there. </li> <li>Place the rounds on the paper towel-lined baking.</li> sheet and sprinkle with salt, then flip and sprinkle the other side. <li>Set aside for 10 minutes so the salt draws out any excess liquid. </li> <li>In a medium bowl, whisk the eggs.</li> <li>In a large, shallow dish, stir together the almond meal, pork rinds, and Italian seasoning. Place the coconut flour in another shallow dish.</li> <li>When the eggplant has released its extra moisture, rinse gently under cool water and blot dry on paper towels. Dip one round in coconut flour, then into the egg wash, then into the seasoned almond meal mixture. Press gently on each side to coat well. Place the slices on the parchment-lined baking sheet as you go. Repeat with all slices.</li> <li>Drizzle the eggplant slices with 1 tablespoon of olive oil.</li> <li>Bake for 15 minutes, then flip, drizzle with 1 tablespoon of olive oil, and bake for another 15 minutes or until golden brown on each side. </li> <p style="margin-left: -20px;"><i>Make the Sauce</i></p> <li>Heat 1 tablespoon of olive oil in a large saucepan over medium-low heat. Add the garlic and red pepper and cook, stirring, for 2-3 minutes or until the garlic is fragrant and just turning golden.</li> <li>Add the tomatoes with their juices and stir to combine. Reduce heat to low, cover, and simmer for 15 minutes, stirring occasionally.</li> <li>After 15 minutes, remove from the heat and stir in the chopped basil.</li> <p style="margin-left: -20px;"><i>Assemble the Eggplant Parmesan</i></p> <li>Spread about half a cup of sauce in the bottom of a 9x13-inch baking dish. Top with a layer of eggplant, then spoon more sauce over top.</li> <li>Sprinkle with about a third of the mozzarella and Parmesan cheeses.</li> <li>Repeat the layers with the remaining ingredients, ending with a layer of cheese on top. </li> <li>Bake at 350 for 10 minutes, then broil for an extra 3-4 minutes or until the cheese is bubbly and brown. </li> <li>Let stand for 5 minutes before sprinkling with more basil to garnish, and serve!</li> </ol> </section> </article>
Nutrition Facts

Serves 1


Calories

462


Amount Per Serving

Total Fat

30.1

Sodium

992 mg

Carbohydrate

27.8 g

Sugar

4.3 g

Dietary Fiber

15.2 g

Protein

22.9 g


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

Serves 1


Calories

462


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

Amount Per Serving

Total Fat

30.1

Sodium

992 mg

Carbohydrate

27.8 g

Sugar

4.3 g

Dietary Fiber

15.2 g

Protein

22.9 g

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