Eggplant Parmesan is a classic Italian dish that has been around for centuries. It’s a combination of eggplant slices that are breaded and fried, smothered in tomato sauce and melted cheese, and usually served with a side of pasta. While it’s delicious, it’s definitely not the healthiest dish out there. But don’t worry, I’ve got you covered! With my Keto-Friendly Eggplant Parmesan, you can still enjoy all the flavors of the classic dish without the guilt.
This recipe is perfect for anyone on a keto diet, as it replaces the traditional breading with a low-carb, high-fat alternative that is sure to satisfy. The eggplant slices are first coated with a mixture of almond flour, Parmesan cheese, and Italian herbs, then baked until crispy. The result is a delicious alternative to the traditional fried eggplant that is both healthier and lower in carbs.
For the sauce, I like to use a simple tomato sauce made with canned tomatoes, garlic, and basil. For the cheese, I suggest using a combination of mozzarella and parmesan, but feel free to get creative and use whatever cheese you have on hand. And lastly, I like to top the dish with a sprinkle of fresh herbs for a burst of flavor.
Ingredients:
1 large eggplant, sliced into 1/2-inch rounds
1 cup almond flour
1/2 cup grated Parmesan cheese
1 teaspoon Italian herbs
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 cup olive oil
1 (14.5-ounce) can tomato sauce
2 cloves garlic, minced
1/4 teaspoon dried basil
1/2 teaspoon sugar
1/2 cup mozzarella cheese
1/4 cup grated Parmesan cheese
1 tablespoon fresh herbs (such as parsley, thyme, rosemary, basil), chopped
Instructions:
1. Preheat oven to 425°F.
2. In a shallow bowl, mix together almond flour, Parmesan cheese, Italian herbs, salt, and pepper.
3. Dip eggplant slices in the almond flour mixture, coating both sides. Place on a baking sheet lined with parchment paper.
4. Drizzle with olive oil and bake for 15 minutes, flipping once halfway through.
5. Meanwhile, in a medium saucepan over medium heat, combine tomato sauce, garlic, basil, and sugar. Simmer for 5 minutes.
6. Remove eggplant from oven and reduce heat to 350°F.
7. Top eggplant slices with tomato sauce, mozzarella, and Parmesan cheese.
8. Return to oven and bake for an additional 10 minutes, or until cheese is melted and bubbly.
9. Garnish with fresh herbs and serve.
Vegetarian/Vegan Options:
For a vegetarian option, replace the eggplant with slices of zucchini or portobello mushrooms. For a vegan option, replace the Parmesan cheese with vegan cheese, and use a vegan egg replacement to coat the eggplant slices.
Nutritional Information (per serving):
Calories: 247
Fat: 18g
Carbohydrates: 12g
Protein: 10g
Sugar: 6g
Fiber: 4g
