A classic Italian style comfort dish, Keto Eggplant Parmesan is saucy, cheesy, and delicious. There is no need for breadcrumbs when you can create a crispy keto eggplant breading with almond flour and pork rinds.
For another crowd-pleasing comfort food meal, try my Low Carb Meatloaf.
If you love Italian inspired dishes, you'll want to try this keto lasagna next.
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Why you'll love this recipe
Eggplant parmesan is a hearty dish often served for a large family dinner. An Italian specialty.
With this recipe, you can create a delicious keto comfort food meal that the whole family will enjoy. Even the ones who eat carbs will like this keto version.
This Keto Eggplant Parm has just 10 grams net carbs in each generous serving. We are substituting crushed pork rinds for the breadcrumbs, creating the same crispy coating for the eggplant, but without the carbs.
This recipe has a few steps, but the time taken is well worth it when you see what a beautiful dish you'll create.
Want more Italian recipes made keto? Try our keto pizza sauce recipe. Use it to make your own hot and fresh keto pizza or as a dipping sauce for Keto Mozzarella Sticks.
Key ingredients
Eggplant- You'll need one large eggplant for this recipe, cut into ½ inch thick rounds. No need to peel it.
Almond Flour- We'll use almond flour for breading the eggplant instead of traditional wheat flour. Choose a fine milled almond flour for best results.
Eggs - Eggs help the breading stick.
Pork Rinds - Crushed pork rinds give the crunch to the eggplant breading, a replacement for the traditional breadcrumbs.
Parmesan Cheese - Grated parmesan is added to the pork rinds to create that crispy and delicious coating, and also added to the top of the casserole.
Italian Seasoning - Gives flavor to the pork rind mixture. It's very important to have a well seasoned coating, otherwise your dish will fall flat.
Mozzarella Cheese- Shredded mozzarella cheese goes in between layers of breaded eggplant inside of this dish to make it nice and cheesy.
If you have any questions about this recipe, please leave a comment below and I will get back to you.
For another summer vegetable recipe, try our garlic parmesan zucchini noodles.
Substitutions
Pork Rinds - Pork rinds are a great way to make things crispy, but not everyone is a fan.
To get the same crunch, try using crushed cheese snacks like Whisps or make your own keto cheese chips in place of the pork rinds. You can also just skip the pork rinds and bread the eggplant with almond flour and parmesan cheese instead.
Cheese - You can try pecorino romano or asiago instead of the parmesan. For the mozzarella, use another great melty cheese like gruyere or provolone.
How to make keto eggplant parmesan
Step 1: Start by salting your eggplant slices. To do this, place them on a wire rack that is on top of a sheet pan. Sprinkle liberally with coarse salt, and allow to sit for 35-45 minutes. Blot with paper towels to remove excess water and salt.
Step 2: Set up your dredging station. 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.
Step 3: Dip the eggplant rounds into the Almond Flour.
Step 4: Dip the floured eggplant into the Egg.
Step 5: Dredge through the seasoned pork rinds.
Step 6: Set the rounds on a baking sheet lined with oil-sprayed parchment paper. Spritz tops of eggplant with olive oil. Bake as directed.
Step 7: To assemble, spread sauce on the bottom of a baking dish, then add a layer of baked eggplant.
Step 8: Top with more sauce and mozzarella cheese.
Step 9: Repeat the layers (eggplant, marinara, mozzarella) with remaining ingredients, topping with parmesan cheese. Bake as directed.
For the complete list of ingredients and instructions, please see the printable recipe carb below.
Don't forget to leave room for dessert. Try our decadent keto cheesecake or low carb blueberry dump cake.
Expert tip
Salting the eggplant takes time but is very important for getting eggplant with great texture.
Salting or sweating eggplant, helps to remove moisture from the vegetable, allowing it to crisp up without getting wet and soggy. It also removes some of the bitterness.
Now that you have succeeded in making eggplant parm, give our keto chicken parmesan recipe a try.
FAQs
Yes, you can make keto eggplant parmesan without breading, although the breading is quite delicious. Roast the eggplant with a bit of olive oil, salt and pepper instead.
Often in restaurants you will get a type of eggplant parmesan where the eggplant slices are fried and then topped with sauce and cheese, rather than an eggplant casserole like this one.
You can replicate a restaurant style keto eggplant parmesan by using this recipe. Skip layering the eggplant in the casserole dish, and instead make stacks of eggplant slices on a sheet pan. Top with sauce and mozzarella cheese and place under the broiler to melt.
Yes, you can fry the eggplant rounds if you like! I prefer to bake them as it's easier to clean up, but you can shallow fry them in a skillet for an even crispier texture.
Storage instructions
Leftovers of this recipe can be kept in an airtight container in the refrigerator for up to 5 days. Reheat single portions in the microwave, or in the oven just until warmed through.
You can freeze single servings of this low carb eggplant parmesan, well-sealed, for up to 3 months. Allow to thaw before re-heating. Freezing will change the texture of this dish, but the flavors will still be amazing!
I like to make low-carb eggplant recipes in the summertime, as I can get super fresh and amazing local eggplants from my nearby farmer's market.
Here's another low carb eggplant idea: Try making an eggplant pizza!
More Italian inspired recipes
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Did you make this Keto Eggplant Parmesan? Please leave a comment below letting me know what you thought.
📖 Recipe
Keto Eggplant Parmesan
Equipment
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 9x13-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.
Notes
- Don't skip the first step of salting the eggplant. Give yourself extra time to allow the eggplant to sweat. You need a minimum of 30 minutes.
- If you don't like using pork rinds, you can use a crushed cheese snack like Whisps.
- Store leftovers in an airtight container in the refrigerator for up to 5 days.
- When buying keto marinara sauce, look for brands without any added sugar.
Laura
I made this recipe for my husband's family last weekend. You really wouldn't know that this is a low carb recipe at all - it tastes just like it should! I made pasta for the ones who wanted it and those of us doing Keto just skipped it. A great dinner!