When you’re looking for comfort food, this keto eggplant parmesan casserole with gluten-free breading is a delicious, cozy dish that’s loaded with cheese and authentic Italian flavor!
Eggplant parmesan fans, you are going to think you’ve gone to heaven when you try this dish.
Or, if you’re someone that hasn’t tried cooking with eggplant yet, this will be the perfect recipe to get you started!
It always surprises me that some people don’t cook with eggplant regularly. My father used to cook eggplant a lot when I was growing up. And, my favorite pizza flavor as a kid was the moussaka pizza made at the Greek restaurant near our house.
So the first time I was able to grow a few in my garden, I knew I needed to create a keto eggplant parm!
Perfect low carb eggplant parmesan
I honestly think this recipe turns out much better than the one I used to get at my favorite Italian restaurant. The crispy eggplant slices smothered in melty cheese and marinara are so delicious!
Plus, this dish is gluten free, low in carbs, and very simple to make.
I like to use a ricotta cheese mixture in an eggplant parmesan casserole. It gives the dish a richer taste and texture like lasagna. If you don’t have ricotta though, you’re welcome to substitute for a cheese you have on hand.
I also use pork rinds as part of the breading. I know some people don’t care for the taste of pork rinds. If that includes you, I recommend freezing them. I’m not sure why, but freezing helps remove the taste.
My husband doesn’t like the taste of pork rinds, but with my freezing method, he hasn’t been able to detect them in this recipe at all.
When it comes to prep, this dish is very simple. You’ll peel and chop the eggplant, coat the slices in the egg and breading, then either fry or bake them. Once they’re done, you layer the casserole ingredients, bake, and enjoy!
Ready to see how it’s done?
How to make keto eggplant parmesan
- Peel and slice the eggplant. You want to slice pretty thin and lengthwise down the eggplant.
- To help release excess moisture and remove any bitterness, salt the pieces and then let them sit in a colander for about 30 minutes.
- Rinse the slices and pat them dry.
- In a large frying pan, add your oil and heat over medium-high heat. White it’s heating up, combine the pork rinds, coconut flour, garlic powder, and spice mix in wide, shallow bowl. In a separate shallow bowl, beat the eggs.
- Dip each eggplant slice first into the beaten eggs, then into pork rind mixture. Once the slice is nice and coated, fry it in hot oil until browned, then set on a paper towel to drain. Alternatively, if you’d rather avoid the mess of frying, you can bake the slices instead. Once breaded, place them on a baking sheet covered in tinfoil. Bake at 400°F for 20 minutes, turning after 10 mins.
- Mix together beaten egg, ricotta cheese, parmesan cheese, dried basil and pepper until well combined. Note that this does not include the mozzarella, you’ll be layering that separately.
- Assemble the casserole in a 9×13-inch casserole dish by layering half the marinara sauce, half the eggplant slices, half the cheese mix, and half the mozzarella. Then repeat the layers. Sprinkle additional Parmesan cheese on top, if desired.
- Bake in the oven at 350°F for 35-45 minutes or until cheese has browned.
Is eggplant OK for the keto diet?
Eggplant is an excellent low carb vegetable to eat on the keto diet. It’s very useful for converting traditional, high carb recipes into low carb versions.
You’ll also find the antioxidant nasunin in eggplant’s skin, which can help reduce free radicals. And it’s high in fiber. All of this makes it a great vegetable to add to your diet!
How many calories and carbs are in eggplant?
One of the reasons eggplant is so popular in keto dishes is that it’s low in carbs and calories.
A one cup serving of eggplant has about 20 calories, 5 grams of total carbs, and 2.5-3 grams of fiber. This means that per serving are 2-2.5 grams of net carbs.
And with its mild flavor, eggplant is a great ingredient in dishes with bolder flavors.
Is the carb count keto-friendly?
If you order eggplant parmesan at a restaurant, it will definitely be very high in carbs.
Traditional eggplant parmesan uses flour and bread crumbs to coat the eggplant slices. For example, the eggplant parmesan from Cheesecake Factory has over 100 net carbs!
This keto eggplant parmesan has much, much lower carbs. At 12 servings, each piece will have 12.6 grams of total carbs and 4.4 grams of fiber. This brings the net carb total to 8.2 per serving.
Much better to make your eggplant parmesan keto at home than try to order it at a restaurant.
I recommend baking this low carb eggplant parmesan in a 9×13-inch casserole dish. At that size, you should have no problem cutting the dish into 12 slices.
This casserole is very hearty due to the stacked layers. Each slice will be very filling.
But if you share with friends and family, don’t be surprised if this casserole goes quickly!
Other low carb eggplant recipes
Looking for other ways to cook this versatile vegetable? Check out these favorites:
- Stuffed Eggplant Rolls Wrapped In Bacon feature eggplant stuffed with ground meat, wrapped in bacon, and then topped with tomatoes and cheese!
- Eggplant Burger is a filipino style burger recipe that’s super tasty and best served with lime.
- Keto Bread Pudding is so delicious, you’d never guess the bread was replaced with eggplant!
- Eggplant Casserole with Ground Beef has a hamburger crust topped with layers of eggplant, tomato, and cheese.
- Eggplant Ground Beef is a low carb, gluten-free skillet dish meal that’s simple, delicious, and budget friendly.
- Keto Moussaka is a dish that can be made in under 30 minutes right on the stove so there’s no need to turn on the oven.
- Eggplant Fries are so delicious eve the kids will be asking for more!
Eggplant Parmesan Casserole
- 1 large egg beaten
- 15 ounces ricotta cheese
- ⅔ cup Parmesan cheese
- 1 tablespoon dried basil
- ½ teaspoon pepper
- Peel eggplant and thinly slice lengthwise. Salt pieces and allow to sit in colander for about 30 minutes, then rinse and pat dry.
- In wide shallow bowl, combine pork rinds, coconut flour, garlic powder, and spice mix.
- Beat eggs in another shallow bowl.
- Dip eggplant slices into egg, then into pork rind mixture. Fry in hot oil until browned then drain on paper towels OR (for less mess) put the breaded eggplant on a sheet pan wrapped in foil and bake at 400 for 20 minutes, turning after 10 mins.
- Mix together all of the cheese mix ingredients until well combined.
- In 9×13-inch casserole dish, layer half the marinara sauce, half the eggplant slices, half the cheese mix, and half the mozzarella. Repeat the layers. Sprinkle additional Parmesan cheese on top, if desired.
- Bake in preheated 350°F oven for 35-45 minutes or until cheese has browned.
Array ( [serving_size] => 239 [calories] => 329 [carbohydrates] => 12.6 [protein] => 22.4 [fat] => 22.2 [saturated_fat] => 9 [cholesterol] => 83 [sodium] => 719 [fiber] => 4.4 [sugar] => 5.2 [serving_unit] => g )
FREE EMAIL SERIES
My Top 5 Secrets to Master Keto!
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
First published August 24, 2016… Last Updated December 18, 2019.