This great keto eggplant parmesan recipe will help you get your Italian craving in, while also staying in line with your low-carb, high-fat lifestyle.
Keto Eggplant Parmesan Italian Recipe
- 1 large eggplant
- 1 1/2 cups of almond meal
- a tablespoon of Italian seasoning
- 3 large eggs
- 1 cup of rice flour
- 3 clove of finely minced garlic
- half a teaspoon of red pepper flakes
- 1 28-ounce can of crushed tomatoes
- 6-8 leaves of fresh basil, roughly chopped
- shredded mozzarella and parmesan
- olive oil
Step 1: Cut the Eggplant
Firstly, wash and slice the eggplant into 1/2 inch thick rounds and place them on a sheet pan. Next, lightly salt the eggplant slices on both sides. Once salted, set aside and allow to rest for at least 10 minutes.
Step 2: Breading Mixture
To create our breaded crust for the eggplant, mix the almond meal, Italian seasoning, and a pinch of salt. Set this aside for now.
Tip: Getting this set-up before you start the cooking process will make your life so much easier. The general rule of thumb with any breading station is dry, wet, dry.
Step 3: Beat the Egg
Next, mix 3 large whole eggs in a bowl with a splash of water. This will be your wet component of the breading.
Lastly, measure out 1 cup of rice flour and this will be your first step in breading the eggplant later.
Step 4: Breading The Eggplant
At this time preheat your over to 375°F. Then time to coat your eggplants.
Make sure each slice of eggplant gets a thorough coating of rice flour before you dunk your slices in the egg mixture. The final coating is your seasoned almond meal.
Repeat with all the slices, put it on the baking pan give them a light drizzle of olive oil, and bake in the oven for 30 minutes.
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Step 5: Make The Tomato Sauce
In a medium-sized saucepan saute the garlic and red pepper flakes for about 5 minutes on medium heat. After the garlic and pepper are fragrant, add in the crushed tomatoes and cook on low heat for 15-20 minutes.
Finish off the sauce by adding the chopped basil and stir to incorporate. Take the sauce off the heat and set aside.
Step 6: Prepare the Eggplants for Baking
Pour in a layer of tomato sauce on the bottom of the baking pan, then place the eggplant slices, add another layer of your tomato sauce and top it with shredded mozzarella and parmesan cheese.
Step 7: Bake And Serve
Bake in the eggplant parmesan in the preheated oven at 375°F for 10 minutes, then broil on high for 3-5 minutes to get everything melted and golden on top.
Tip: We like finishing our keto eggplant parmesan with a light drizzle of olive oil and some chiffonade of basil.
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Here is another Keto-friendly recipe with eggplant. Eggplant Lasagna by
The Stay At Home Chef:
We hope this recipe gives you keto practitioners hope, that even with a carb-heavy cuisine like Italian can still be keto-friendly and tasty. This is also a great recipe if you’re trying to cut back on your meat consumption or try something new than the typical chicken parmesan we’re all accustomed to.
What are some of your favorite keto recipes to make? Try the recipe above? Tell us in the comment section below!
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