Eggplant Parmesan is a classic comfort food loved by many. Traditionally,it’s made with breaded and fried eggplants topped with marinara sauce and cheese.However, those following a ketogenic or low-carb diet might find the carb content too high.Fortunately,with a few simple swaps and modifications,you can enjoy a tasty,keto-friendly version of Eggplant Parmesan that keeps your net carbs under 10 grams per serving.Here’s how to make this appetizing dinner that fits perfectly into your low-carb lifestyle.
ingredients needed
For the Eggplant
- 2 medium eggplants, sliced into 1/4-inch rounds
- 1 cup almond flour or almond meal
- 1 teaspoon garlic powder
- 1 teaspoon italian seasoning
- Salt and pepper to taste
- 2 large eggs, beaten
- olive oil or avocado oil for frying
For the Topping
- 1 cup sugar-free marinara sauce
- 1 ½ cups shredded mozzarella cheese
- ½ cup grated Parmesan cheese (optional)
- Fresh basil leaves for garnish
Step-by-Step Preparation
1. Prepare the Eggplant
Start by slicing the eggplants into rounds. Lightly salt the slices and let them sit for 15 minutes to draw out excess moisture and bitterness. Pat them dry with paper towels.
2. Coat the eggplant
In a shallow dish, mix almond flour, garlic powder, Italian seasoning, salt, and pepper. Dip each eggplant slice into the beaten eggs,than coat thoroughly with the almond flour mixture.
3. Fry the Eggplant
Heat oil in a skillet over medium heat. Fry eggplant slices until golden brown on both sides, about 3-4 minutes per side. Remove and drain on paper towels to remove excess oil.
4. Assemble the Eggplant Parmesan
Preheat your oven to 375°F (190°C). In a baking dish, layer fried eggplant slices, spread a thin layer of marinara sauce, sprinkle with mozzarella and Parmesan cheese. Repeat layers until all ingredients are used, finishing with cheese on top.
5. Bake
Bake for 20-25 minutes until cheese is bubbly and golden. Garnish with fresh basil leaves before serving.
Serving and Nutrition Tips
Each serving of this keto-friendly Eggplant Parmesan typically contains under 10g net carbs, making it perfect for low-carb diets. Pair it with a side of sautéed greens or a fresh salad for a complete meal.
To further reduce carbs, ensure your marinara is sugar-free and watch portion sizes. Enjoy this delicious dish guilt-free while maintaining your keto goals!
