This easy Low Carb Eggplant Parmesan is a lighter, healthier version of the classic Italian dish. But just because it is a lighter option certainly does not mean it is any less delicious or satisfying than the real thing! Melted, bubbly cheese, flavorful homemade marinara, and crispy eggplant rounds give this dish all the heartiness of the classic comfort food.
Instead of traditional breading and deep frying, we coat the eggplant in an almond flour and herb mixture before baking it. This process gives it that beautifully crispy, golden exterior we expect from a great eggplant parmesan, while keeping it keto-friendly and gluten-free. With just a little bit of prep work, this simple, delicious casserole is sure to become a weekly staple in your household!
Also Read : Healthy Pistachio & Peach Toast for Diabetics
Diabetic-Friendly Baked Eggplant Parmesan
Course: Dinner’Cuisine: Italian-InspiredDifficulty: Medium6
servings30
minutes40
minutes280
kcalIngredients
The Eggplant & Breading:
22 oz. eggplant (1 – 2 medium eggplants)
Sea salt, for drawing out moisture
1 cup almond flour
1 teaspoon dried oregano
1 teaspoon dried parsley
1 teaspoon dried thyme
2 large eggs, whisked
The Homemade Marinara Sauce:
2 tablespoons olive oil
3 garlic cloves, minced
1/2 teaspoon chili flakes
28 oz. can diced tomatoes
1/2 teaspoon sea salt
2 tablespoons tomato paste
Handful of fresh basil leaves
For Assembly:
1/2 cup grated parmesan cheese
2 cups grated mozzarella
6 mozzarella slices
Directions
- Step 1: Prep the Marinara
- In a medium pot, heat the olive oil over medium heat. Add the minced garlic and chili flakes and cook for 2 – 3 minutes.
- Add the diced tomatoes, tomato paste, sea salt, pepper, and fresh basil. Mix well, then turn the heat down to low and allow the marinara to simmer for 20 – 30 minutes.
- Step 2: Prep the Eggplant
- Slice the eggplant into 1/4-inch thick rounds and place them on a baking tray.
- Sprinkle sea salt over the top side of the eggplant, then flip them over to sprinkle the other side. Allow to sit for 30 minutes.
- After 30 minutes, dry off the excess water that has pooled on the surface using a paper towel.
- Step 3: Bread and Bake the Eggplant
- Preheat your oven to 400°F (200°C) and line a baking tray with parchment paper.
- In a medium mixing bowl, whisk together the almond flour, oregano, parsley, and thyme.
- One at a time, dip an eggplant round first into the whisked eggs to cover both sides, then into the almond flour mixture. Ensure each side is well-coated, then set them onto the lined baking tray.
- Bake the coated rounds for 20 minutes, flipping halfway through, until they are crispy and golden. Remove from the oven, season lightly with salt and pepper, and set aside.
- Step 4: Assemble and Bake the Casserole
- Grate the mozzarella and parmesan cheese, setting aside some for the very top of the casserole.
- Spread a thin layer of marinara sauce on the bottom of a casserole dish. Add a layer of the crispy eggplant rounds, then cover with a layer of grated mozzarella and parmesan cheese.
- Repeat the layering until you have used all the eggplant rounds. (You should have 2 – 3 layers, depending on the size of your dish).
- Top the final layer with the mozzarella slices and the reserved grated cheese.
- Bake for 35-45 minutes at 400°F (200°C) until the cheese is melted and bubbling. Remove from the oven and allow it to cool slightly before serving.
Notes
- Peeling: If you are using a very large eggplant, it is recommended to use a vegetable peeler to remove the skin before slicing, as larger eggplants can have tough, bitter skin compared to smaller ones.
- The Salting Step: Salting the rounds and allowing them to sit for 30 minutes is the absolute key to drawing out excess moisture and achieving a crispy eggplant! Do not skip this step.
- Frying Option: For a more traditional (though slightly heavier) option, you can shallow-fry the breaded rounds in a 1/2 inch of oil for 2-3 minutes per side instead of baking them. Set them on a towel or rack to drain the excess oil before assembling.
- Storage & Make-Ahead: Leftovers can be stored in an airtight container in the refrigerator for 3-4 days. The marinara and baked eggplant rounds can be prepared in advance, but do not assemble the casserole until right before you intend to bake it, or the eggplant will become too soggy.
