Keto recipes, tips, and tricks for a healthier you
February 13, 2020
Keto Eggplant Parmesan Recipe
This Keto Eggplant Parmesan recipe is the the perfect comfort food that will satisfy the entire family while keeping you in ketosis!
Eggplant is high in fiber with only 2 Net carbs per cup, which means eggplant fits nicely into a Keto or Low Carb diet.Not only that but eggplants are also extremely nutritious – they’re high in antioxidants, may help reduce heart disease, can promote lower blood sugar levels, and have cancer fighting benefits, among other benefits!
This dish takes some time to prepare, so I recommend setting aside at least an hour and a half for both prep and cook time. That said, one large eggplant goes a long way so this dish will feed a family or leave you with plenty of leftovers if you’re cooking for one.
The secret gem to this recipe is to use Pork Panko Bread Crumbs as a Keto substitute for regular breadcrumbs.These are essentially pork rinds grinded into what resembles a breadcrumb texture, without any of the carbs of traditional bread!You can get those Pork Panko Bread Crumbs right HERE on Amazon if your local grocery store doesn’t sell them.
Step 1 Slice the eggplant into slices approximately 1/4 inches thick. Salt BOTH sides of each eggplant slice generously then allow to sit for about 30 minutes. This will cause the eggplant to start to ‘sweat’ and you’ll see beads of water forming on top.
Step 2 After the 30 minutes is up, pat both sides of the eggplant dry with a paper towel. This step is important to remove all the excess water from the eggplant before you fry it.
Step 3 Next you’ll need to batter the eggplant. Take a large egg and beat it until the yolk is blended.
Step 4 In a separate bowl, combine your 1 cup of Panko bread crumbs, your parmesan cheese, garlic powder, and Italian seasoning.
Step 5 Coat each slice of eggplant throughly by dipping in the egg first, followed by the bread crumb mix. You can either use two dishes, or alternatively use a couple ziplock bags and toss until coated.
Step 6 Preheat a large pan to Medium heat and add your olive oil. (Note: Do not use high heat, as I tried this way the first time and ended up burning them!) Add your battered eggplant to the preheated pan, avoiding any overlap.
Step 7 Fry the eggplant until golden brown on each side, approximately 4 four minutes per side. Remove your eggplant and repeat until all of your slices are fried.
Step 8 Preheat your oven to 400 degrees. Grease your oven dish with butter. Then layer your fried eggplant, marinara sauce, and mozzarella cheese.
Step 9 Bake for 10-15 minutes until cheese is melted then remove from oven.
Step 10 Sprinkle with chopped parsley as optional garnish and allow to cool before serving. Enjoy!
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I personally started the Keto diet nearly two years ago, after what seemed like an endless search for a solution to my recurring headaches and brainfog. I knew I could resolve my health problems through diet & nutrition, and Keto was finally the answer I was looking for. Since then I've witnessed miraculous transformations by others on Keto, from significant weight loss success stories to combating insulin resistance, diabetes, or liver disease.
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