Keto Style Eggplant Parmesan Recipe

by Sarah Affiliate linksLow Carb Recipes, Vegetarian RecipesComments: 3

low carb keto eggplant parmesan
Eggplant is one of the few vegetables that grows really well during the summer in hot, humid Florida. As a result, dishes made from Indian, Chinese, and Thai eggplant are on our family’s menu during this time of the year. One of my favorites is eggplant parmesan, perhaps one of the best known dishes made with this vegetable from the nightshade family

While typically heavily breaded and fried or baked with tomato sauce and cheese, eggplant is more delicious and much lighter on the stomach ditching the breading and roasting instead. This creates a simple, easy to prepare, far healthier dish.

The texture of perfectly roasted eggplant is reminiscent of soft bread or lasagna noodles. It is amazing as eggplant soup too. Perhaps this is why many of my ketogenic eating friends rave about it and enjoy it frequently. It gives you all the satisfaction with none of the carbs, in other words!

Even if you don’t eat keto, paleo or low carb, this easy method for preparing eggplant parmesan is delicious, economical, and fast. Start to finish, it is ready in about 15-20 minutes flat!

This recipe is not only low carb (eggplant is considered one of the best vegetables on the keto diet), it is also appropriate for the gut healing GAPS Protocol and Standard Carbohydrate Diets. However, It is not allowed on the Autoimmune Paleo diet, which temporarily excludes nightshade vegetables.

Keto Style Eggplant Parmesan Recipe

Healthier, low carb recipe for traditional eggplant parmesan prepared with no breading and no frying. One of the fastest main course dinners you can make. It is ready in 20 minutes start to finish!

Course Main Course, Side Dish
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Author Sarah

Ingredients

  • 2 medium-large Chinese eggplant
  • 2-3 Tbl extra virgin olive oil
  • 4 ounces pizza sauce preferably organic or homemade
  • 4 ounces mozzarella cheese thinly sliced, preferably organic

Instructions

  1. Select 2 medium to large size Chinese eggplant. Wash well. Substitute 1 large Italian eggplant, 8-10 Thai eggplant, or 4-6 Indian eggplant if desired.

    washed Chinese eggplant
  2. Chop into medallions about 1/8 - 1/4 inch thick.

    chopped eggplant
  3. Spread out on a large pan and mix in the extra virgin olive oil. Bake for 10 minutes on 375 F/ 190 C or until the eggplant is softened.

    eggplant with olive oil
  4. Add the pizza sauce evenly. Try this homemade pizza sauce or an organic pizza sauce from the store packed in glass jars with no added sugar or citric acid (365 organic is a good brand to try).

    roasted eggplant with pizza sauce
  5. Add cheese and bake for another 5-10 minutes or until cheese is bubbly and browned on the edges.

    baked eggplant parmesan
  6. Serve immediately. Cool and refrigerate leftovers.

Recipe Notes

Substitute Thai or Indian eggplant if desired.

Feel free to use more pizza sauce and cheese if you like especially if you need to spruce up the leftovers before reheating.

Sarah, The Healthy Home Economist

The Healthy Home Economist holds a Master’s degree from the University of Pennsylvania. Mother to 3 healthy children, blogger, and best-selling author, she writes about the practical application of Traditional Diet and evidence-based wellness within the modern household. Her work has been featured by USA Today, The New York Times, National Review, ABC, NBC, and many others.

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