Keto Eggplant Parmesan: Cheesy, Low-Carb Comfort Classic

 

Keto Eggplant Parmesan: A Cheesy, Low-Carb Comfort Classic

If you’re on a keto diet but still crave cozy, hearty Italian food, look no further than Keto Eggplant Parmesan. This dish delivers all the rich, cheesy, saucy goodness of the original — minus the carbs. It’s a perfect weeknight meal or a crowd-pleasing centerpiece for a family dinner.

Why Go Keto with Eggplant Parm?

Traditional eggplant Parmesan is often breaded and fried, which loads it up with carbs. With a few smart swaps — like almond flour or crushed pork rinds instead of breadcrumbs — you can enjoy this classic without breaking your carb budget. The result is crispy, tender eggplant slices layered with marinara, melted mozzarella, and parmesan cheese.

🍽 The Family Meal Moment

One weekend, we had a little family dinner at home — just the three of us. As the sun started to dip and the scent of garlic and tomato filled the kitchen, everyone gathered in that slow, comfortable way that only happens when a really good dinner is on the horizon.

I pulled the Keto Eggplant Parmesan out of the oven, cheese bubbling at the edges, and we sat down together. It was quiet at first — always a good sign — just forks clinking against plates. When it was this quiet and everyone was really enjoying eating their meal, we knew that this was a family-approved recipe. I hope that you enjoy this recipe as much as we have.

• Servings: 6

• Prep Time: 15 minutes

• Cook Time: 40 minutes

Ingredients:

• 2 medium eggplants, sliced into ½-inch rounds

• 2 eggs, beaten

• 1 cup almond flour (or crushed pork rinds)

• 1½ cups sugar-free marinara sauce

• 1½ cups shredded mozzarella cheese

• ½ cup grated Parmesan cheese

• Olive oil spray

• Italian seasoning, salt, and pepper

Instructions:

1. Preheat oven to 400°F (200°C).

2. Salt eggplant slices and let sit for 20 minutes to draw out moisture. I let my eggplant sit in a colander so that the eggplant isn't sitting in the moisture. Pat dry after 20 minutes.

3. Dip slices in egg, then coat with almond flour or pork rind crumbs.

4. Bake on a greased sheet for 20 minutes, flipping halfway through.

5. In a baking dish, layer marinara, eggplant, mozzarella, and Parmesan.

6. Repeat layers and bake for 20 more minutes, or until bubbly and golden.

🔢 Nutrition Information (per serving)

• Calories: 320

• Fat: 24g

• Total Carbs 11g

• Net Carbs: 6g

• Protein: 15g

• Fiber: 5g

Perfect for keto lovers and veggie skeptics alike, this dish proves comfort food doesn’t have to mean carb overload.

Whether you're keto for health, weight loss, or just feel better skipping the starches, Keto Eggplant Parmesan is a must-have recipe in your rotation. Bonus: It’s freezer-friendly and reheats like a dream — perfect for meal prep!

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