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aubergine parmigiana

The Best Keto-Friendly Eggplant Parmesan You’ll Ever Make


  • Author: Anita Ojeda
  • Prep Time: 40
  • Cook Time: 60
  • Total Time: 1 hour 40 minutes
  • Yield: 6

Description

You’ll love this hearty, keto-friendly eggplant parmesan packed with good-for-you veggies and cheeses. The rest of your family will love it, too (if you’re kind enough to share it with them). Hide the leftovers!


Ingredients

Sauce

1 can of tomato sauce (15 oz)
1 cup zucchini, chopped
1/2 onion, chopped
1 cup portobello mushrooms, chopped
1 tsp Italian seasoning
1 tsp basil
1 tsp red pepper flakes
2 cloves garlic, crushed
1/2 Tbs. olive oil

Eggplant Prep

1 egg, beaten
pinch of salt

1 medium eggplant, sliced in 1/2-inch rounds

Breading
2 Tbs. coconut flour
2 Tbs. almond flour
2 Tbs. hemp hearts
1 tsp salt
1 tsp. turmeric
1 tsp. cumin
1 tsp. sage
2 tsp pepper flakes

3/4 cup parmesan cheese
8 slices of Provolone cheese


Instructions

Prep

Chop the zucchini, onion and mushrooms while you heat the 1/2 Tbs. of olive oil in a small, heavy saucepan. Crush the garlic. Sauté the vegetables and garlic until they appear limp, then add the spices and tomato sauce and let simmer while you prepare the eggplant.

In a gallon resealable bag, crack the egg and add a pinch of salt. Squish the egg around until the yolk and white mix. Wash the eggplant and remove the stem and trim off the other end. Slice the eggplant into /2-inch rounds and drop them in the bag with the egg. Shake well.

Start heating a tablespoon (or more, to taste) of olive oil in a large, heavy-bottomed frying pan.

Mix the breading ingredients in a large plastic container with a tight-fitting seal and shake to mix.  Add the egg-covered eggplant rounds to the container of breading mix and shake well.

Fry the breaded eggplant rounds in the frying pan, turning them when they look golden. The ‘breading’ mix won’t stick perfectly to the eggplant, but that’s o.k.

Assembling the Dish

Spray an 8X8 baking dish with cooking spray. Cover the bottom of the dish with a thin layer of sauce, and arrange the fried eggplant rounds on the bottom of the pan. Add two Tablespoons of parmesan cheese and four slices of Provolone cheese. Spread another layer of sauce, place another layer of eggplant, parmesan, and provolone. Finish with the remaining sauce and sprinkle the top with the remaining parmesan.

Cover with aluminum foil and Bake at ˚350 for 45 minutes. Remove the foil and bake an additional 10-15 minutes until the cheese on top looks nicely browned.


Notes

Carbs: 10.4

Net Carbs: 6.5

  • Category: entree
  • Method: bake
  • Cuisine: Italian

Keywords: eggplant parmesan,keto-friendly,entree,low-carb,healthy,main dish,aubergine parmigiana,ketogenic,vegetarian

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