Eggplant Parmesan Keto Recipe
Introduction
Are you looking for a delicious eggplant parmesan keto recipe that you can try in 2023? Eggplant Parmesan is a classic Italian dish that is usually made with breaded eggplant slices that are fried and layered with a tomato sauce and cheese.
However, if you're on the Keto diet, you'll need to find a way to make this dish without the breading and cheese. Fortunately, there are some delicious keto-friendly options available that you can try. Read on for a delicious eggplant parmesan keto recipe that you can make in 2023.
Ingredients
Here's a delicious Eggplant Parmesan Keto recipe that's both low-carb and full of flavor:
Keto Eggplant Parmesan Recipe
If you're looking for a keto-friendly twist on a classic Italian favorite, you're in for a treat with our Eggplant Parmesan recipe. This dish retains all the rich flavors you love, minus the carbs. Let's dive into the recipe:
Ingredients You'll Need:
For the Eggplant:
- 2 large eggplants, thinly sliced
- 2 cups almond flour
- 2 cups grated Parmesan cheese
- 4 large eggs, beaten
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- Cooking oil for frying (preferably avocado oil)
For the Sauce:
- 2 cups sugar-free marinara sauce
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried oregano
- Salt and pepper to taste
For Layering:
- 2 cups shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- Fresh basil leaves for garnish
Instructions:
Prep the Eggplant Slices:
Lay out the eggplant slices on a baking sheet and sprinkle them with salt. Allow them to sit for about 15 minutes. This helps draw out excess moisture and bitterness. After 15 minutes, pat them dry with a paper towel.
Prepare the Breading:
- In a shallow dish, combine almond flour, grated Parmesan cheese, Italian seasoning, salt, and pepper. Mix well.
Dip and Bread the Eggplant:
- Dip each eggplant slice into the beaten eggs, ensuring both sides are coated.
- Next, coat the eggplant in the almond flour and Parmesan mixture, pressing gently to adhere the breading.
Fry the Eggplant:
Heat cooking oil in a skillet over medium-high heat. Once hot, add the breaded eggplant slices in batches and fry until they are golden brown and crispy, about 2-3 minutes per side. Place them on paper towels to drain excess oil.
Prepare the Sauce:
- In a saucepan, heat the sugar-free marinara sauce over medium heat. Add garlic powder, onion powder, dried basil, dried oregano, salt, and pepper. Stir and let it simmer for 5-7 minutes.
Assemble the Dish:
- Preheat your oven to 375°F (190°C).
- In a baking dish, spread a small amount of the tomato sauce on the bottom.
- Place a layer of fried eggplant slices on top of the sauce.
- Add a layer of shredded mozzarella and grated Parmesan cheese.
- Repeat the layers until all ingredients are used up, finishing with a cheese layer on top.
Bake:
- Cover the baking dish with foil and bake in the preheated oven for 20 minutes. Then, remove the foil and bake for an additional 10-15 minutes, or until the cheese is bubbly and golden.
Garnish and Serve:
- Once out of the oven, let it cool slightly, then garnish with fresh basil leaves.
- Slice and serve your delicious keto Eggplant Parmesan!
This keto-friendly Eggplant Parmesan recipe allows you to savor the comforting flavors of a classic Italian dish while staying true to your low-carb lifestyle. Enjoy!
Baking the Eggplant Parm
Once all of the ingredients are in the baking dish, drizzle the top with the remaining olive oil and sprinkle with the parsley and basil. Bake in the preheated oven for 30 minutes, or until the cheese is melted and bubbly. Let the eggplant parmesan cool for 10 minutes before serving. Enjoy!
Nutritional Information
This eggplant parmesan keto recipe is a great way to enjoy a classic Italian dish without all of the carbs and calories. Each serving has approximately 269 calories, 19 grams of fat, 10 grams of carbohydrates, 7 grams of fiber, and 16 grams of protein. It is also a great source of iron, calcium, and vitamin A. If you're looking for a delicious and nutritious keto-friendly meal, this eggplant parmesan recipe is sure to hit the spot.
Serving Suggestions
This eggplant parmesan keto recipe is delicious on its own, but it can also be served with a side salad or some sautéed vegetables. You can also add some cooked chicken, beef, or shrimp to make it a complete meal. If you're looking for a lighter option, you could also serve it with a side of steamed broccoli or cauliflower. The possibilities are endless!
Conclusion
This eggplant parmesan keto recipe is a delicious and easy way to enjoy a classic Italian dish without all of the carbs and calories. It is also a great source of essential vitamins and minerals, making it a nutritious meal option. Whether you are on the Keto diet or just looking for a delicious and healthy meal, this eggplant parmesan keto recipe is sure to please.
