Melanzane alla Parmigiana
On today’s episode I’m going to show you how to make a keto version of Melanzane alla Parmigiana which is basically Eggplant Parmesan. This is a delicious and wholesome vegetarian Keto dish. A total winner indeed. One of the good things about this is that you can make a big batch of it for meal prep and even freeze it. I think it’s an extremely wholesome dish. Give it a try, you won’t be disappointed. I find that eggplant is a great meat substitute when you are trying to keep your protein macros in check and while the carbs can add up (3grams per 100grams of eggplant) it’s vegetable carbs that aren’t really cause for concern. Also make sure that you cook up a big batch of the HK’s Marinara sauce as it’s my staple in most of the Italian recipes.
Cooking with Eggplant
There are a couple of things to keep in mind when cooking eggplant. I like to salt and leave the eggplant to sit for a good 10-15minutes and that kind of gets ride of the bitterness. When you pan fry them, they can soak up a lot of oil (which is not a bad thing on Keto) but now that I’ve made Keto breadcrumbs, you can also bread and fry them for this recipe. Personally I prefer this recipe as it is and don’t really feel the need to bread and fry everything. Whichever method you prefer, have fun cooking.
When prepping for the dish you want to make sure the eggplant slice is not too thin. Remember that we’re cooking the eggplant twice (on the stove and then in the oven) so you still want it to have some texture and not turn to mush. We’re also going to be dousing it in the tomato sauce, adding that mozzarella cheese and then baking it. Finish with the fresh basil. I mean this Keto eggplant parmesan has delicious written all over it. Simple ingredients but such complex flavors.
There is a lot of flavors in eggplant especially when cooked correctly. Now if you enjoy eggplant I have a bunch of keto eggplant recipes. I’ve got my Keto baingan bharta and my eggplant involtini as well. I’ve got tons of Keto recipes using vegetables.
Is Eggplant Keto?
Eggplant or Aubergine (it’s fancy name) is a perfectly low carb vegetable. It’s just just 6 grams of carbohydrates per 100g from which it’s 3 grams of fiber making it 3g of net carbs per 100g. That’s perfect. Not to mention it’s full of nutrients, vitamins and minerals. Eggplant is a great source of potassium, manganese and B vitamin. It’s one of those veggies that is super versatile, tasty and got health benefits. Don’t be afraid of eating your vegetables on the keto diet. Whether it’s peppers, zucchini or mushrooms. Of course starchy vegetables like potatoes are still off the table.
Nutrition Info (Per serving)
- Calories: 241
- Net Carbs: 5g
- Carbs: 9g
- Fat: 18g
- Protein: 14g
- Fiber: 4g
This recipe makes 4 serving. Get this recipe on myfitnesspal.
Keto Eggplant Parmesan | Keto Melanzane alla Parmigiana
- 300 grams Eggplant
- 150 grams Fresh Buffalo Mozzarella
- 200 grams HK's Keto Marinara Sauce Get the recipe here
- 50 grams Parmesan cheese
- Slice and salt the eggplant and leave for 30 minutes in a colander
- Pat the eggplant dry and then either pan fry, deep fry or grill.
- In an oven proof dish layer the tomato sauce, parmasan cheese, then eggplant, mozeralla, more eggplant, more tomato sauce and finally parmesan cheese.
- Bake for 15-20 minutes till golden brown