keto eggplant Parmesan
AuthorTeamKeto
Rating

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.

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Yields4 Servings
Prep Time25 minsCook Time20 minsTotal Time45 mins
Ingredients:
 1 eggplant (about 10 ounces), sliced into ¼-inch-thick rounds
 1 qt water
 2 tbsp salt
For the Marinara:
 1 tbsp olive oil
 ½ cup vegetable stock
For the Breading:
 1 tsp kosher salt
Optional Garnish
 Parmesan cheese, grated
 additional tomatoes & tomato sauce
Directions
1

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

2

Remove the eggplant from the water, place in a colander set over a bowl, and allow to drain for 5 minutes, then pat dry.

3

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

4

Add the tomatoes, onion, and garlic and sauté for 4 to 5 minutes, until the onion is translucent. Add the stock and basil and simmer for 15 minutes.

5

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

6

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

7

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

8

Sauté the eggplant in three batches in the skillet for 2 to 3 minutes on each side, then remove from the pan. Repeat two more times with the remaining olive oil and eggplant.

9

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

10

To serve, spoon some of the sauce onto a plate and top with 4 or 5 eggplant slices, then drizzle with extra-virgin olive oil.

11

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

Nutrition Facts

Servings 4

5.2g
Net Carbs

Amount Per Serving
Calories 323
% Daily Value *
Total Fat 27.3g42%
Total Carbohydrate 8.6g3%
Dietary Fiber 3.4g14%
Protein 10.7g22%

* 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
For the Marinara:
 1 tbsp olive oil
 ½ cup vegetable stock
For the Breading:
 1 tsp kosher salt
Optional Garnish
 Parmesan cheese, grated
 additional tomatoes & tomato sauce

Directions

Directions
1

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

2

Remove the eggplant from the water, place in a colander set over a bowl, and allow to drain for 5 minutes, then pat dry.

3

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

4

Add the tomatoes, onion, and garlic and sauté for 4 to 5 minutes, until the onion is translucent. Add the stock and basil and simmer for 15 minutes.

5

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

6

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

7

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

8

Sauté the eggplant in three batches in the skillet for 2 to 3 minutes on each side, then remove from the pan. Repeat two more times with the remaining olive oil and eggplant.

9

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

10

To serve, spoon some of the sauce onto a plate and top with 4 or 5 eggplant slices, then drizzle with extra-virgin olive oil.

11

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

Keto Eggplant Parmesan with Marinara

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