Eggplant Parmesan is a classic Italian dish that is usually loaded with carbs from the breadcrumbs and pasta. However, with a few tweaks, you can make a low-carb version that is just as delicious and satisfying. In this recipe, we’ll be using thinly sliced eggplant as the base for our Parmesan, so it’s perfect for those following a keto or low-carb lifestyle. Plus, we’ll be providing a vegetarian and vegan alternative to make this dish accessible to everyone.
Ingredients:
– 2 medium-sized eggplants
– 2 cups of low-carb tomato sauce
– 1 cup of shredded mozzarella cheese
– 1/2 cup of grated Parmesan cheese
– 2 tablespoons of olive oil
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 375°F (190°C).
2. Rinse the eggplants and cut off the top and bottom. Then, slice the eggplants lengthwise into thin, even slices, about 1/4 inch thick.
3. Line a baking sheet with parchment paper, and place the eggplant slices on it. Brush each slice with olive oil and sprinkle with salt and pepper.
4. Bake the eggplant slices for 15-20 minutes, or until they are tender and lightly browned.
5. In a separate bowl, mix the shredded mozzarella and grated Parmesan cheese together.
6. In a baking dish, spread a thin layer of tomato sauce on the bottom. Then, layer half of the eggplant slices on top of the sauce, followed by another layer of tomato sauce.
7. Sprinkle half of the cheese mixture over the tomato sauce, and then repeat the layers with the remaining eggplant slices, tomato sauce, and cheese mixture.
8. Cover the dish with foil and bake for 20 minutes. Then, remove the foil and bake for an additional 10-15 minutes, or until the cheese is melted and bubbly.
9. Let the dish cool for a few minutes before serving.
Vegetarian Alternative:
To make this dish vegetarian, simply skip the Parmesan cheese or use a vegetarian alternative. Nutritional yeast is a popular alternative to Parmesan cheese that provides a similar cheesy flavor. You can also use a vegetarian cheese, such as a vegan mozzarella or cheddar cheese.
Vegan Alternative:
For a vegan version of this dish, you can use a vegan tomato sauce and replace the cheese with a vegan cheese alternative. There are many vegan cheese alternatives on the market, such as Daiya or Violife. You can also make your own vegan cheese by blending soaked cashews with nutritional yeast, lemon juice, and salt.
Nutritional Information:
This low-carb eggplant Parmesan recipe makes six servings. Each serving contains approximately:
– 230 calories
– 16g fat
– 13g protein
– 10g net carbs
Health Benefits:
Eggplants are low in calories and carbohydrates, making them a great vegetable choice for those following a low-carb or keto diet. They are also rich in fiber, which can help with digestion and weight loss. Additionally, eggplants are a good source of antioxidants, which can help reduce inflammation and improve heart health.
Tomato sauce is also a good source of antioxidants, particularly lycopene, which has been linked to a reduced risk of heart disease and certain types of cancer. However, be sure to choose a low-carb tomato sauce to keep this dish keto-friendly.
Cheese provides a good source of protein and calcium, which are essential nutrients for maintaining strong bones and muscles. However, cheese is also high in saturated fat, so be sure to consume it in moderation.
Final Thoughts:
This low-carb eggplant Parmesan recipe is a delicious and satisfying dish that is perfect for those following a keto or low-carb diet. It’s also easy to customize for vegetarians and vegans, making it accessible to everyone. Plus, it’s loaded with nutrients and antioxidants, making it a healthy choice for any meal. Give it a try and let me know what you think!
