Name: Keto Eggplant Parmesan with Marinara
Prep time: 25 min
Cook time: 20 min
Total time: 45 min
Yield: 4 servings
Cuisine: American
Ingredients: 1 eggplant (about 10 ounces), sliced into ¼-inch-thick rounds; 1 qt water; 2 tbsp salt; 3 tbsp olive oil, for frying eggplant; 1 tbsp olive oil; 2 Roma tomatoes, chopped; ¼ small red onion, chopped; 2 cloves garlic, chopped; ½ cup vegetable stock; ½ bunch fresh basil, chopped; ¼ cup blanched almond flour; ¾ cup freshly grated Parmesan cheese (about 2 ounces); 1 tsp kosher salt; 1 tbsp extra-virgin olive oil, for drizzling; Parmesan cheese, grated; additional tomatoes & tomato sauce

ChefKetogenic.comRating5.0

PrintFullscreen

This keto eggplant Parmesan with marinara sauce is the perfect nutrient-packed keto meal prep for lunch or dinner! It's lightly breaded and fried, making it a tasty dish for the whole family.

Yields4 Servings

Prep Time25 minsCook Time20 minsTotal Time45 mins

Nutrition Facts

Servings 4

5.2g
Net Carbs

Amount Per Serving
Calories 323

% Daily Value *
Total Fat 27.3g35%
Protein 10.7g
Total Carbohydrate 8.6g4%
Dietary Fiber 3.4g13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

Ingredients:

1 eggplant (about 10 ounces), sliced into ¼-inch-thick rounds

1 qt water

2 tbsp salt

3 tbsp olive oil, for frying eggplant

For the Marinara:

1 tbsp olive oil

2 Roma tomatoes, chopped

¼ small red onion, chopped

2 cloves garlic, chopped

½ cup vegetable stock

½ bunch fresh basil, chopped

For the Breading:

¼ cup blanched almond flour

¾ cup freshly grated Parmesan cheese (about 2 ounces)

1 tsp kosher salt

1 tbsp extra-virgin olive oil, for drizzling

Optional Garnish

Parmesan cheese, grated

additional tomatoes & tomato sauce

Directions

Place the sliced eggplant in a large bowl with the water and salt and let sit for 15 to 20 minutes.

Remove the eggplant from the water, place in a colander set over a bowl, and allow to drain for 5 minutes. Use clean paper towels to pat dry any excess moisture.

To make the marinara, heat 1 tablespoon of olive oil in a 2½-quart saucepan over medium heat.

Add the tomatoes, onion and garlic to the saucepan and sauté for 4 to 5 minutes, until the onion is translucent.

Add the vegetable stock and fresh basil to the saucepan and simmer for 15 minutes, stirring frequently.

While the marinara is simmering, combine the almond flour, Parmesan and salt in a small bowl.

Lightly dredge both sides of the eggplant slices in the almond flour mixture.

Heat 1 tablespoon of the olive oil in a large skillet over medium heat for 1 to 2 minutes.

In batches, sauté the breaded eggplant slices in the skillet for 2 to 3 minutes on each side. Remove the cooked eggplant from the pan and set aside. Continue until all of the eggplant has been cooked.

Remove the marinara from the heat. If desired, blend the marinara with an immersion blender for a smoother sauce.

To serve, spoon the desired amount of marinara onto a plate and top with 4 or 5 eggplant slices. Drizzle the eggplant with extra-virgin olive oil and garnish with additional Parmesan, chopped tomatoes or marinara before serving.

Store the keto eggplant Parmesan and marinara in separate airtight containers in the refrigerator for up to 5 days.

CategoryAll, Dinner, LunchCuisineAmerican, ItalianDietEgg-Free, Vegetarian