Keto eggplant parmesan

Craving a comforting Italian classic without the carbs? This keto eggplant parmesan recipe delivers all the flavor you love, with just 2 grams of net carbs per serving!

By salting the eggplants before cooking, you’ll achieve perfectly tender slices with a golden, crispy edge. Each layer is covered in tasty marinara sauce and melted mozzarella cheese. This creates a rich and satisfying dish that is great for low-carb diets.

If you are new to keto or looking for a filling weeknight meal, this eggplant parmesan recipe is for you. It shows that you can enjoy bold, cheesy flavors without extra carbs. Let’s dive into the steps!

Ingredients for Keto Eggplant Parmesan

For the Eggplant:

2 medium globe eggplants (firm, fresh, and unblemished for optimal texture)

1–2 tsp salt (to draw out moisture and prevent sogginess)

1 ½ cups keto breadcrumbs (crushed pork rinds or blanched almond flour)

1 tbsp Italian seasoning blend (oregano, basil, thyme, garlic powder, etc.)

½ tsp black pepper

2 large eggs

¼ cup unsweetened almond milk (or heavy cream for a richer coating)

Avocado oil or olive oil (for frying; high smoke point preferred)

For the Layers & Assembly:

2 cups keto-friendly marinara sauce (homemade or low-sugar store-bought, ~4g net carbs per ½ cup)

2 cups shredded mozzarella cheese (freshly grated melts best)

½ cup grated Parmesan cheese

Fresh basil leaves (for garnish, optional)

Step-by-Step Directions for Keto Eggplant Parmesan

Prepare the Eggplant

Slice the eggplants into ¼-inch rounds. Generously sprinkle both sides of each slice with salt and arrange them on a wire rack or paper towels. Let sit for 1 hour to draw out excess moisture and bitterness. Pat thoroughly dry with paper towels.

Preheat and Prep the Dish

Preheat the oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish. Spread a thin layer of marinara sauce evenly across the bottom of the dish.

Coat the Eggplant

Breading Station: In a shallow bowl, combine keto breadcrumbs, Italian seasoning, and black pepper. In a separate bowl, whisk together eggs and almond milk until smooth.

Dredging: Dip each eggplant slice into the egg mixture. Let the extra egg drip off. Then, press it firmly into the breadcrumb mixture to coat both sides. Place coated slices on a plate.

Fry to Crispy Perfection

Heat ¼ inch of avocado oil in a large skillet over medium heat. Working in batches, fry eggplant slices for 2–3 minutes per side until golden and crisp. Transfer to a paper towel-lined plate to drain excess oil.

Layer the Casserole

First Layer: Arrange a single layer of fried eggplant over the sauce in the baking dish. Spoon marinara sauce over the slices, then sprinkle with a portion of mozzarella and Parmesan

Repeat: Continue layering eggplant, sauce, and cheese, finishing with a final layer of cheese on top.

Bake and Broil

Bake uncovered for 20–25 minutes, or until the cheese is melted and bubbly. Switch the oven to broil (500°F/260°C) and cook for 2–3 minutes to crisp the top—watch closely to avoid burning.

Serve: Let cool for 5 minutes, then garnish with fresh basil. Slice and enjoy while warm!

Tips:

For extra crunch, double-coat the eggplant in the breadcrumb mixture.

Letting the salted eggplant rest ensures a firmer texture.

Use a high-quality, low-sugar marinara to keep carbs in check.

Tips for Achieving Maximum Flavor

To elevate your keto eggplant parmesan, start by frying eggplant slices in small batches. Overcrowding the pan lowers the oil’s temperature, leading to soggy, oil-logged results—patience ensures crisp, golden perfection. For a lighter option, skip frying.

Place breaded slices on a wire rack over a baking sheet. Bake at 350°F (175°C) until they are crisp and tender, about 20 to 25 minutes.

Planning ahead? Assemble the dish fully, cover tightly, and refrigerate for up to 3 days or freeze for 2 months.

When ready to enjoy, let it thaw (if frozen) and bake at 375°F (190°C) until bubbly. These tricks create bold textures and rich flavors. Every bite is as satisfying as the classic version, but they won’t hurt your low-carb goals!

FAQ

Can I use coconut flour instead of breadcrumbs?

No, coconut flour is not recommended as a substitute for breadcrumbs in this recipe. It tends to burn easily and absorbs excess oil during frying, resulting in an uneven texture. For optimal crispiness, use almond flour or pork rind crumbs instead.

How do you keep eggplant parmesan from going soggy?

Pan-frying the eggplant slices before baking is crucial. This step removes excess moisture and creates a crispy exterior that holds up during baking. Avoid skipping this process to ensure your dish stays firm and flavorful.

Can I make this recipe dairy-free?

Yes! Substitute mozzarella and Parmesan with dairy-free cheese alternatives, such as almond-based or cashew-based shreds. Ensure your marinara sauce is also dairy-free for a fully plant-friendly version.

How long do leftovers stay fresh?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer at 350°F (175°C) for 5–10 minutes to revive crispiness.

Can I use an air fryer instead of pan-frying?

Sure! Place breaded eggplant slices in a single layer in the air fryer basket. Lightly spray them with oil. Cook at 375°F (190°C) for 8 to 10 minutes. Flip them halfway through cooking.