Keto Main Courses/ Keto Recipes/ Vegetarian Keto Recipes

Keto Eggplant Parmesan

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.

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 Eggplant Parmesan | Keto Melanzane alla Parmigiana
Yum
Votes: 83
Rating: 3.7
You:
Rate this recipe!
Grilled eggplant layered with tomato sauce and fresh mozzarella cheese
Servings Prep Time
4 servings 10 minutes
Cook Time
20 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
20 minutes
Keto Eggplant Parmesan
Keto Eggplant Parmesan | Keto Melanzane alla Parmigiana
Yum
Votes: 83
Rating: 3.7
You:
Rate this recipe!
Grilled eggplant layered with tomato sauce and fresh mozzarella cheese
Servings Prep Time
4 servings 10 minutes
Cook Time
20 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
20 minutes
Ingredients
  • 300 grams Eggplant
  • 150 grams Fresh Buffalo Mozzarella
  • 200 grams HK's Keto Marinara Sauce Get the recipe here
  • 50 grams Parmesan cheese
  • Salt
Servings: servings
Units:
Instructions
  1. Slice and salt the eggplant and leave for 30 minutes in a colander
  2. Pat the eggplant dry and then either pan fry, deep fry or grill.
  3. In an oven proof dish layer the tomato sauce, parmasan cheese, then eggplant, mozeralla, more eggplant, more tomato sauce and finally parmesan cheese.
  4. Bake for 15-20 minutes till golden brown
  5. Serve

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26 Comments

  • Reply
    Marilyn
    March 27, 2018 at 2:37 pm

    I love your videos and recipes. I think I’m going to make this for dinner tonight. Keep on rocking! \m/

  • Reply
    Lisa
    April 27, 2018 at 6:06 am

    Hey Sahil do you think this can be frozen after cooking?

    • mm
      Reply
      Sahil Makhija
      April 28, 2018 at 4:31 am

      Yes

  • Reply
    Paula
    May 5, 2018 at 7:23 pm

    Thought it would be helpful to give the oven temp since it wasn’t in the recipe. The video said 200 celsius and that is 392 Fareinhight.

    • Reply
      christina Caballero
      June 17, 2018 at 10:28 pm

      I put it at 400

    • Reply
      Marie
      August 23, 2018 at 1:27 am

      Thanks! Was just wondering!

    • Reply
      Julie
      September 5, 2018 at 11:46 pm

      Thank you Paula!

  • Reply
    DAWN
    July 22, 2018 at 6:44 pm

    Making this tonight!

  • Reply
    Giovanna
    August 30, 2018 at 3:58 am

    Making now. I used the baby eggplants Cant wait!

  • Reply
    Marge Druckenmiller n
    September 22, 2018 at 7:31 pm

    Could I coat it in a little almond flour after dipping in egg with 1/2-1/2?

    • mm
      Reply
      Sahil Makhija
      September 23, 2018 at 3:34 am

      Yes sure thing.

  • Reply
    Cheryl Gallion
    October 13, 2018 at 12:56 am

    Loved it, I also added some hot itallian sausage to the sauce.

    • Reply
      Brooke
      May 8, 2019 at 8:16 pm

      Good idea!!

  • Reply
    Cheryl Gallion
    October 13, 2018 at 1:07 am

    This was really good! I added some hot Italian sausage and a poblano pepper to the mix and it was wonderful!!

  • Reply
    Sabrina Verma
    October 27, 2018 at 8:30 pm

    Hi! This is an awesome recipe. I just made a huge batch. Is it possible to calcaulate how many grams 1 serving should be?

    • mm
      Reply
      Sahil Makhija
      October 28, 2018 at 2:38 am

      Just got to weight the final dish and divide it. I didn’t do it when I made it so I don’t remember exactly how much it was.

  • Reply
    Lee Anne Carmack
    November 29, 2018 at 12:14 am

    I added italian sausage.

  • Reply
    Mawada Aboagla
    March 6, 2019 at 1:49 pm

    I love this recipe specially the tomatoes sauce, my boyfriend loooves it i will do it again for sure!!
    *I used ground almonds instead of bread crumbs

    • mm
      Reply
      Sahil Makhija
      March 7, 2019 at 2:40 am

      awesome!

  • Reply
    pat
    March 12, 2019 at 11:15 pm

    Why did my eggplant absorb all the oil when I fried it? It was gross, what did I do wrong?patt

    • mm
      Reply
      Sahil Makhija
      March 14, 2019 at 3:10 am

      Eggplant does that. Use less oil. Just enough to kind of keep it from sticking to the pan.

  • Reply
    Brittany S
    March 15, 2019 at 1:13 am

    This was SO good. I made it for my husband’s birthday and he raved about it. I fried it in butter using a batter of egg/heavy cream dipped in almond flour/Italian seasoning/parmesan cheese (I just eyeballed it). I used the full 8 oz package of fresh mozzarella to make it really gooey. We WILL be having this again. Thanks for sharing!

  • Reply
    Sally
    May 21, 2019 at 3:17 am

    Less ads

    • mm
      Reply
      Sahil Makhija
      May 21, 2019 at 4:46 pm

      Will take your feedback into consideration.

  • Reply
    Nanette
    July 3, 2019 at 1:58 am

    Made this recipe to tonight and your recipes never disappoint this vegetarian.

  • Reply
    Diane
    July 8, 2019 at 11:04 pm

    I’ve made this twice and it’s awesome! Today when I made it, I split it and froze more than half for another meal. My only change was battering it in unblanched almond flour and frying before creating the layered casserole. I love the marinara sauce!!

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