This Keto Eggplant Parmesan is a game-changer for anyone craving comfort food without the carbs. Layers of tender, golden-baked eggplant are smothered in rich marinara and melty mozzarella, creating a dish that’s both indulgent and wholesome. The crispy almond flour coating adds a satisfying crunch, while the savory Parmesan ties everything together in a symphony of flavors. Ready in just under two hours, it’s a perfect weekend project or a show-stopping weeknight dinner.
Each bite delivers a perfect balance of creamy, cheesy, and slightly tangy notes, with the eggplant’s natural sweetness shining through. The dish is hearty enough to satisfy even the biggest appetites, yet light enough to leave you feeling energized. Whether you’re keto-curious or a seasoned low-carb enthusiast, this recipe promises to become a new favorite in your kitchen. Plus, the aroma of bubbling cheese and herbs will have everyone eagerly waiting at the table!
Ingredients for Keto Eggplant Parmesan
- 1 large eggplant (sliced into ½” thick rounds)
- 1 cup almond flour (or substitute with coconut flour for a nut-free option)
- 2 large eggs
- 2 tablespoons water
- 1 ¼ cups crushed pork rinds (or use keto-friendly breadcrumbs if preferred)
- ½ cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- Pinch of kosher salt (plus extra for sweating the eggplant)
- 3 cups low-carb marinara sauce (Rao’s or homemade pizza sauce works well)
- 2 cups shredded whole milk mozzarella
- 1 cup shredded Parmesan cheese
- Fresh basil leaves (for garnish)
Step-by-Step Instructions
- Sweat the Eggplant: Sprinkle salt on both sides of the eggplant slices and place them on a wire rack over a baking sheet. Let sit for 30-45 minutes to draw out moisture. Blot dry with paper towels.
- Preheat Oven: If baking, preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
- Prepare Breading Station: Set up three shallow bowls. In the first, place the almond flour. In the second, whisk together the eggs and water. In the third, combine the crushed pork rinds, grated Parmesan, Italian seasoning, and a pinch of salt.
- Bread the Eggplant: Dip each eggplant slice into the almond flour, then the egg mixture (letting excess drip off), and finally coat with the pork rind mixture.
- Baking Method: Arrange the breaded eggplant on the prepared baking sheet. Lightly spritz the tops with olive oil. Bake for 30 minutes, flipping halfway through, until golden brown.
- Frying Method (Optional): Heat 2 tablespoons of oil in a frying pan over medium heat. Cook the breaded eggplant for 2-3 minutes per side until golden. Place on paper towels to drain excess oil. Fry in batches to avoid overcrowding.
- Assemble the Dish: Spread ¼ cup of marinara sauce in the bottom of a 9×13-inch baking dish. Add a layer of baked eggplant, then top with ¾-1 cup of sauce and a sprinkle of mozzarella. Repeat layers, finishing with sauce and Parmesan cheese.
- Bake: Bake at 425°F (220°C) for 20 minutes. Then, switch to broil on high for 3 minutes, or until the cheese is bubbly and golden brown.
- Garnish and Serve: Top with fresh basil leaves and serve warm.
Creative Sauce and Topping Ideas
While Rao’s marinara sauce is a classic choice, you can mix things up with a pesto cream sauce (combine ½ cup pesto with ¼ cup heavy cream) or a spicy arrabbiata sauce for a kick. For toppings, try adding crispy prosciutto or roasted red peppers between layers for extra flavor and texture. Don’t forget a sprinkle of fresh basil or a drizzle of balsamic glaze for a finishing touch!
Perfect Pairings: Serving Suggestions
This Keto Eggplant Parmesan pairs beautifully with a simple arugula salad dressed in olive oil and lemon juice or a side of zucchini noodles tossed in garlic and butter. For a heartier meal, serve it alongside grilled chicken or Italian sausage. A glass of dry red wine, like a Chianti, completes the Italian-inspired experience!
Storage and Reheating Tips
Store leftovers in an airtight container in the fridge for up to 3 days. To reheat, place individual portions in the oven at 350°F for 10-15 minutes or until heated through. For a quicker option, use the microwave, but cover the dish with a damp paper towel to keep the eggplant from drying out. Freezing is not recommended, as the eggplant may become soggy upon thawing.
Time-Saving Hacks for Busy Cooks
To cut down on prep time, skip the sweating step if you’re using a firm, fresh eggplant. You can also pre-bread the eggplant slices and store them in the fridge for up to 24 hours before cooking. If you’re short on time, use a store-bought low-carb marinara sauce and pre-shredded cheese to streamline the process.
Equipment You’ll Need
For this recipe, a wire rack is essential for sweating the eggplant, while a large baking sheet lined with parchment paper ensures easy cleanup. If frying, a nonstick skillet works best to prevent sticking. A 9×13-inch baking dish is perfect for assembling and baking the final dish. Don’t forget a sharp knife for slicing the eggplant evenly!
Keto Eggplant Parmesan
Ingredients
- 1 large eggplant sliced into ½” thick rounds
- 1 cup almond flour
- 2 large eggs
- 2 tablespoons water
- 1 ¼ cups crushed pork rinds
- ½ cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- Pinch kosher salt plus more for eggplant
- 3 cups low carb marinara sauce Rao’s or my pizza sauce
- 2 cups whole milk mozzarella shredded
- 1 cup parmesan cheese shredded
- Fresh basil leaves for garnish
Instructions
- Sweat the Eggplant – Salt the top side of your eggplant slices and place them on a wire rack on a baking sheet. Let sit for 30-45 minutes. Blot with paper towels to remove excess salt and water.
- If Baking – Preheat oven to 425 degrees F. Line a large sheet pan with parchment paper; set aside.
- Bread Eggplant – Line up three shallow bowls. Add almond flour to one shallow bowl, whisk the eggs and water together in a second bowl. In the third bowl, whisk together the crushed pork rinds, Parmesan, Italian seasoning, and a pinch of salt.
- Dip the eggplant rounds in the almond flour, then in the egg, letting any excess drip off. Dredge through the seasoned pork rinds.
- Baking Method – Set the rounds on a lined baking sheet with parchment paper. Spritz tops of eggplant with olive oil. Bake for 30 minutes, flipping halfway through, until golden brown.
- Frying Method – in a frying pan, add 2 tablespoons of oil. Cook breaded eggplant for 2-3 minutes on each side until golden brown. Place on paper towels to remove excess oil. You will need to fry in batches so as not to overcrowd the pan.
- To assemble, spread a ¼ cup of sauce in the bottom of a 9×13-inch baking dish, then add a layer of baked eggplant. Spread with ¾-1 cup sauce, and sprinkle with mozzarella cheese. Repeat with the remaining ingredients, topping with sauce and Parmesan.
- Bake for 20 minutes, then turn the broiler on high and cook for another 3 minutes, until the cheese is browned and bubbling. Serve garnished with more basil.