About the Recipe
Traditional eggplant parm relies on breadcrumbs and often includes a high-sugar marinara, but this recipe swaps those high-carb ingredients for delicious alternatives. We start with tender slices of eggplant, which are "breaded" in a wonderfully crispy, savory mixture of almond flour and Parmesan cheese.
These golden slices are then layered with a rich, no-sugar-added marinara sauce and blanketed in generous amounts of gooey mozzarella. Baked until bubbly and golden, this dish delivers all the saucy, cheesy, Italian flavor you crave—all while remaining completely gluten-free and low-carb. It's the ultimate guilt-free comfort casserole!
Ingredients
Eggplant: 2 medium eggplants (sliced 1/2-inch thick)
Salt: 1 Tbsp (for prepping the eggplant)
Eggs: 2 large (lightly beaten)
Almond Flour: 1 cup (fine)
Grated Parmesan Cheese: 3/4 cup total (1/2 cup for breading, 1/4 cup for topping)
Italian Seasoning: 1 tsp
Garlic Powder: 1/2 tsp
Black Pepper: 1/2 tsp
Marinara Sauce: 2 cups (low-sugar/keto-friendly)
Shredded Mozzarella Cheese: 2 cups (low-moisture, whole-milk)
Fresh Basil: 1/4 cup (chopped, for garnish)
Olive Oil Spray (for baking the eggplant).
Preparation
1. Prep the Eggplant (The "Sweating" Step)
Slice the eggplant into 1/2-inch thick rounds or planks.
Salt: Lay the slices in a single layer on paper towels and sprinkle them generously with one tablespoon of salt.
Wait: Let them sit for 20−30 minutes. This draws out excess moisture and bitterness.
Dry: Pat the slices thoroughly dry with fresh paper towels to remove the moisture and excess salt.
2. Coat and Bake the Eggplant
Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper and lightly coat it with olive oil spray.
Set up the dredging station:
In one shallow bowl, whisk the two eggs.
In a second shallow bowl, mix the almond flour, 1/2 cup Parmesan, Italian seasoning, garlic powder, and pepper.
Dip and Coat: Take one dried eggplant slice, dip it in the egg wash, let the excess drip off, then dredge it thoroughly in the almond flour mixture.
Bake: Place the coated slices in a single layer on the prepared baking sheet. Lightly spray the tops of the slices with olive oil spray.
Bake for 20 minutes, flipping halfway through, until the coating is golden brown and the eggplant is tender. Remove from the oven and reduce the oven temperature to 350°F (175°C).
3. Assemble and Finish
Layer the Sauce: Spread 1/2 cup of the marinara sauce evenly over the bottom of a 9×13-inch baking dish.
First Layer:
Arrange 1/3 of the baked eggplant slices over the sauce.
Top with 1/2 cup of marinara sauce.
Sprinkle with 1/2 cup of mozzarella cheese.
Second Layer (optional if you have much eggplant):
Add another 1/3 of the eggplant slices.
Top with 1/2 cup of marinara sauce.
Sprinkle with 1/2 cup of mozzarella cheese.
Final Layer:
Place the remaining eggplant slices on top.
Cover with the remaining 1 cup of marinara sauce.
Sprinkle with the remaining 1 cup of mozzarella cheese and the 1/4 cup of grated Parmesan.
Final Bake: Bake for 20−25 minutes, or until the cheese is melted, bubbly, and lightly golden brown.
Serve: Let the casserole cool for 5-10 minutes to set. Garnish with fresh chopped basil and serve warm.
Variations
Low-Carb Variation Ideas
Add Protein
Mix cooked ground Italian sausage or ground beef into your marinara sauce or layer it over the eggplant. You could also add layers of grilled or baked chicken breast.
Use Ricotta:
Whisk together ricotta cheese, an egg, and Parmesan to spread between the eggplant layers, achieving a creamy, lasagna-like texture.
Extra Seasoning:
Add fresh or dried herbs to the eggplant slices before roasting, such as fresh basil, oregano, garlic powder, and onion powder.
Cheese Swap:
Replace some of the Mozzarella with Provolone or use Pecorino Romano instead of Parmesan for a sharper, saltier flavor. Note: For vegetarians, use a rennet-free Parmesan.
Mushroom/Veggies
Sautéed mushrooms, chopped zucchini, or bell peppers can be mixed into the sauce or layered in for extra bulk and flavor.
Tips For Success
Low-carb eggplant parmesan is a delicious and cheesy comfort food. Since you're looking for a low-carb/keto version, the main difference from a traditional recipe is the lack of flour or breadcrumbs.
Here is a guide for making low-carb/keto eggplant parmesan without traditional breading, including two main options:
Low-Carb Eggplant Parmesan (No Breading)
The "no breading" low-carb recipes generally fall into two categories: Unbreaded Casserole-Style or Almond/Pork-Rind-Crusted Slices.
Option 1: Unbreaded, Casserole-Style (The Simplest)
This method skips any coating for the eggplant slices, relying on roasting and the cheese layers for flavor and texture.
Key Steps & Tips:
Prep the Eggplant (The Essential Step): This is critical to prevent a watery casserole.
Slice the eggplant into 1/4 to 1/2-inch thick rounds or strips.
Lay the slices on paper towels and sprinkle generously with salt (this is called "sweating").
Let them sit for 30-40 minutes to draw out moisture and reduce bitterness.
Pat the slices very dry with new paper towels.Roast the Eggplant:
Preheat oven to 400−425∘F.
Lightly brush the dried eggplant slices with olive oil on both sides and season with salt and pepper. Pro Tip: Use a light hand with the oil, as eggplant absorbs it quickly.
Bake on a parchment-lined sheet pan for 15-20 minutes, flipping halfway through, until they are golden brown and tender. This pre-baking firms them up before layering.Assemble and Bake:
Use a low-sugar marinara sauce (like Rao's or a homemade keto sauce).
Layer the sauce, roasted eggplant, mozzarella, and Parmesan cheese in a baking dish. Some recipes also incorporate a ricotta mixture (ricotta, Parmesan, and an egg) for an extra creamy layer.
Bake at a lower temperature (350∘F) for about 20-30 minutes until bubbly. For a browned top, finish with a few minutes under the broiler.Rest: Let the casserole rest for at least 10-15 minutes before cutting and serving to allow it to set and prevent it from being watery.
Option 2: Low-Carb Crusted Slices (For a Crispier Texture)
If you want a satisfying "breaded" crust without the carbs, you can use low-carb substitutes.
Low-Carb Coating Alternatives:
Almond Flour/Meal: The most common substitute. Mix it with grated Parmesan, Italian seasoning, garlic powder, salt, and pepper.
Crushed Pork Rinds (Pork Panko): A great option for maximum crunch and zero carbs.
Parmesan Cheese Only: For a super cheesy, no-flour crust, just use grated Parmesan mixed with seasoning.
Key Steps & Tips for Coating:
Prep the Eggplant: Sweat and dry the eggplant slices as in Option 1.
Coat: Set up a dipping station:
Bowl 1: Beaten eggs (or almond milk for a vegan/egg-free option).
Bowl 2: Your chosen low-carb coating mixture (e.g., almond flour, Parmesan, and seasonings).
Dip each slice in the egg wash, then coat thoroughly in the dry mixture.Bake: Arrange the slices on a prepared baking sheet, spray lightly with cooking oil, and bake at a high heat (400−425∘F) for about 20 minutes per side until golden and crispy.
Finish: Top the individual slices with a spoonful of marinara and cheese, then return to the oven for 5 minutes until the cheese is melted and bubbly. Serve as individual "stacks" or layered in a casserole dish.