Eggplant Parmigiana

Keto Eggplant Parmigiana is a low-carb twist on the classic Italian dish, featuring layers of tender baked eggplant, rich marinara sauce, and gooey mozzarella cheese. This satisfying meal is perfect for those following a ketogenic diet while still craving comfort food.

Ingredients

• Eggplant - 1 medium (about 300g)
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Almond flour - 1/2 cup
• Italian seasoning - 1 teaspoon
• Marinara sauce (sugar-free) - 1 cup
• Mozzarella cheese (shredded) - 200g
• Parmesan cheese (grated) - 30g
• Fresh basil leaves - a handful (for garnish)

Steps

1. Preheat the oven to 200°C (400°F).
2. Slice the eggplant into 1/2 inch (1.25 cm) thick rounds and sprinkle with salt. Let them sit for 20 minutes to draw out moisture, then rinse and pat dry.
3. In a shallow dish, mix the almond flour and Italian seasoning. Dredge each eggplant slice in the almond flour mixture until evenly coated.
4. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Fry the eggplant slices in batches for about 3-4 minutes on each side until golden brown. Add more oil as needed.
5. In a baking dish, spread a layer of marinara sauce on the bottom. Layer half of the fried eggplant, followed by half of the marinara sauce, and half of the mozzarella cheese.
6. Repeat the layers with the remaining eggplant, marinara sauce, and top with the remaining mozzarella and Parmesan cheese.
7. Bake in the preheated oven for 20-25 minutes until the cheese is bubbly and golden.
8. Remove from the oven and let it cool for a few minutes. Garnish with fresh basil before serving.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 15 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 40 mg
• Total Fat: 30 g
• Saturated Fat: 10 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• Eggplants are rich in antioxidants, which can help reduce inflammation.
• This dish is low in carbohydrates, making it suitable for ketogenic diets.

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