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    Home / Recipes / Dinner / Keto Eggplant Parmesan - Gluten Free

    Keto Eggplant Parmesan - Gluten Free

    December 21, 2020 by Keto Cooking Christian 10 Comments

    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, see Disclosure.
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    Juicy slices of eggplant are lightly fried until golden brown. They're then smothered in homemade marinara and cheese! You're going to love this one!

    eggplant parmesan being spooned out of a casserole
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    Jump to:
    • What's in Keto Eggplant Parmesan
    • How to Make Keto Eggplant Parmesan
    • Can I Freeze Keto Eggplant Parmesan?
    • How Do You Cook Eggplant Without Getting Soggy?
    • Is Eggplant Keto? What are the Carbs in Eggplant?
    • What are Good Sides to Serve with Low Carb Eggplant Parmesan?
    • More Keto Italian Recipes

    Growing up, Eggplant Parmesan was one of those dishes I looked forward to the most. What's not to love about it...homemade marinara and warm gooey cheese layered between mouth watering layers of fried eggplant!

    It just can't get any better. Oh my, it's so good you won't even believe it's low carb.

    slice of Eggplant Parmesan on white plate

    This Keto Eggplant Parmesan is sure to become a family favorite. That rich and delicious marinara begins to bake into the fried eggplant and the most amazing aroma will fill your kitchen!

    slice of Eggplant Parmesan cut in half

    Eggplant is a rich and versatile vegetable and is protein rich making this the perfect meatless entrée. But if you have a large crowd to feed, this gluten free Eggplant Parmesan can be served as a hearty side dish. Also be sure to try this Eggplant Lasagna that has all the same flavors of lasagna, without all the carbs!

    Some of my favorite ways to serve it is along side Grilled Steak with Garlic Compound Butter, Herb Crusted Pork Tenderloin or even something simple like this Instant Pot Roasted Chicken.

    What's in Keto Eggplant Parmesan

    • Eggplant
    • Low carb marinara sauce
    • Mozzarella cheese
    • Super fine almond flour
    • Parmesan cheese
    • Pork rinds
    • Eggs
    • Dried parsley
    • Garlic salt
    • Dried basil
    • Salt
    • Light olive oil

    *Exact measurements are listed in the recipe card below.

    How to Make Keto Eggplant Parmesan

    Peel and slice the eggplant into thin rounds. Add them to a plate with paper towels and lightly salt the tops of the eggplant, layering with more paper towels and eggplant.

    slices of eggplant on paper towels

    Allow the eggplant to sit for 10 minutes while you make the breading.  In a mixing bowl, add the eggs and beat them.  In the bowl of a food processor, mix together the almond flour, pork rinds, parmesan cheese, parsley, basil and garlic salt. 

    Process until everything is well combined and finely ground.

    slice of eggplant dipped in egg

    Dry the eggplant off using paper towels, pressing gently to remove any moisture.  Dip each piece of eggplant into the egg, draining off any excess, then into the breading mixture. 

    slice of eggplant dipped in breading mixture

    Without pressing the eggplant into the breading, lightly coat each piece, shaking off any excess.  You're looking for a light breading, not too thick.

    slices of breaded eggplant frying in skillet

    Heat a large nonstick skillet to medium, add in the olive oil and shallow fry the eggplant, a few slices at a time. 

    fried Eggplant Parmesan on paper towels

    Cook for a few minutes on each side or until golden. Set aside to drain on paper towels.

    fried eggplant in casserole dish with marinara spooned on top

    Preheat oven to 375F.  Take a 9 x9 casserole baking dish and spray it with nonstick spray.  Add some marinara sauce on the bottom, then a layer of the eggplant.  Spoon more of the marinara sauce over the tops, then the mozzarella cheese. 

    unbaked Eggplant Parmesan casserole

    Repeat the layers ending with a generous amount of mozzarella cheese on top and bake for 25-30 minutes or until the cheese is melted and golden.

    Eggplant Parmesan casserole

    Store leftovers in the fridge for up to a couple of days in a covered, air tight container.

    Can I Freeze Keto Eggplant Parmesan?

    1. Cook the eggplant slices and assemble the layers as you normally would in a casserole dish that is freezer safe.
    2. Bake it but then allow it to set out and completely cool. Don't rush this step. You want it cooled all the way through.
    3. Double wrap the casserole dish in plastic wrap with the first layer slightly touching the top layer of cooled cheese. This will ensure there is no freezer burn.
    4. Place the Keto Eggplant Casserole in the freezer in a place where you're not likely to sit anything on top of it just until it's frozen solid. It will freeze safely for up to a couple of months.
    5. Always be sure to label the outside of the dish so you'll know when you made it.
    closeup of Eggplant Parmesan casserole

    How Do You Cook Eggplant Without Getting Soggy?

    If you're adding the cooked eggplant to a casserole like this Gluten Free Eggplant Parmesan, it will not matter if the eggplant slices become slightly soggy after frying.

    However, if you love eggplant as much as I do, you may want to serve fried slices sprinkled with just a little sea salt, along side a main dish.

    Eggplant have little pockets that hold onto moisture. To extract it, before cooking it, sprinkle it slightly with a little salt and let it sweat for about half an hour. Dab the moisture off with a paper towel then proceed with frying it. It will turn out perfect every time.

    eggplant parmesan being spooned out of a casserole

    Is Eggplant Keto? What are the Carbs in Eggplant?

    It sure is! In fact, it's an excellent low carb source of protein and it's loaded with fiber and nutrients! And because it acts like a sponge for other flavors, eggplant is a super versatile vegetable to add to many Keto dishes.

    One cup of  raw eggplant has 4.8 carbs, with 2.5 grams of fiber, which amounts to only 2.3 net carbs. How's that for a low carb veggie!

    If you're missing fries, try these Gluten Free Eggplant Fries! They will not disappoint!

    slice of Eggplant Parmesan on white plate

    What are Good Sides to Serve with Low Carb Eggplant Parmesan?

    Because Eggplant Parmesan is so rich, you'll want to serve something light along side it. A couple suggestions are a simple side salad with homemade Creamy Italian Dressing or the simple flavors in Green Beans Almondine would be a good option.

    For an extra special touch, serve this Keto Eggplant recipe with these homemade Italian Breadsticks. Talk about the perfect Keto Italian meal!

    slice of Eggplant Parmesan cut in half

    More Keto Italian Recipes

    • Baked Italian Meatballs
    • Chicken MarsalaI
    • Creamy Tuscan Chicken
    • Italian Beef Braciole
    • Chicken Parmesan
    Keto Eggplant Parmesan PIN
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    eggplant parmesan being spooned out of a casserole

    Keto Eggplant Parmesan – Gluten Free

    Juicy slices of eggplant are lightly fried until golden brown. They're then smothered in homemade marinara and cheese! You're going to love this one!
    5 from 2 votes
    Author: Julianne
    Servings 8
    Print Pin
    Save RecipeSaved!
    PREP 5 minutes mins
    COOK 50 minutes mins
    TOTAL 55 minutes mins

    Ingredients
     

    • 1 large eggplant
    • 2 cups low carb marinara sauce
    • 1 cup shredded mozzarella cheese
    • ¾ cup super fine almond flour
    • ¾ cup grated parmesan cheese
    • ½ cup crushed pork rinds
    • 2 whole eggs, beaten
    • 2 teaspoons dried parsley
    • 1 teaspoon garlic salt
    • ¼ teaspoon dried basil
    • Salt
    • Light olive oil, for frying

    Instructions
     

    • Peel and slice the eggplant into thin rounds. Add them to a plate with paper towels and lightly salt the tops of the eggplant, layering with more paper towels and eggplant.
    • Allow the eggplant to sit for 10 minutes while you make the breading. In a mixing bowl, add the eggs and beat them. In the bowl of a food processor, mix together the almond flour, pork rinds, parmesan cheese, parsley, basil and garlic salt. Process until everything is well combined and finely ground.
    • Dry the eggplant off using paper towels, pressing gently to remove any moisture. Dip each piece of eggplant into the egg, draining off any excess, then into the breading mixture. Without pressing the eggplant into the breading, lightly coat each piece, shaking off any excess. You’re looking for a light breading, not too thick.
    • Heat a large nonstick skillet to medium, add in the olive oil and shallow fry the eggplant, a few slices at a time. Cook for a few minutes on each side or until golden. Set aside to drain on paper towels.
    • Preheat oven to 375F. Take a 9 x 9 casserole baking dish and spray it with nonstick spray. Add some marinara sauce on the bottom, then a layer of the eggplant. Spoon more of the marinara sauce over the tops, then the mozzarella cheese.
    • Repeat the layers ending with a generous amount of mozzarella cheese on top and bake for 25-30 minutes or until the cheese is melted and golden.

    *Make sure to scroll up and read the post for substitutions, additions and helpful tips for making this recipe.

    Course Main Course
    Cuisine Italian
    Calories 248kcal
    Nutrition Facts
    Keto Eggplant Parmesan – Gluten Free
    Amount per Serving
    Calories
    248
    % Daily Value*
    Fat
     
    15
    g
    23
    %
    Saturated Fat
     
    5
    g
    31
    %
    Carbohydrates
     
    12
    g
    4
    %
    Fiber
     
    5
    g
    21
    %
    Protein
     
    10
    g
    20
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    *Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol: Swerve, Erythritol, Monk Fruit or Allulose.

    © Copyright for Keto Cooking Christian LLC. Please use the share buttons to share on social media, but please do not copy/paste the recipe.

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    Filed Under: Casseroles, Dinner, Italian, Posts, Recipes

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    Reader Interactions

    Comments

      5 from 2 votes

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      Recipe Rating




    1. Melanee

      May 09, 2024 at 4:05 am

      Can I replace the pork rinds with something else? I live in Italy and I haven't seen them yet. Thank you.

      Reply
      • Keto Cooking Christian

        May 13, 2024 at 10:25 am

        As a low carb alternative, you can just omit them. I am not sure of a substitute you could use.

        Reply
    2. Maria Franchi

      February 21, 2024 at 7:16 am

      Can I use something else besides almond flour? Sensitive to almonds.

      Reply
      • Keto Cooking Christian

        February 26, 2024 at 5:00 pm

        You can try pecan flour, maybe. I have not tried it but I think it would be fine.

        Reply
    3. Karly Sheeley

      December 28, 2023 at 8:48 pm

      5 stars
      I made this tonight using your breading, but air fried instead. It was so good. My husband and I both really enjoyed it. Thank you!

      Reply
      • Keto Cooking Christian

        January 03, 2024 at 8:32 am

        Thank you so much for letting me know how much you all enjoyed it.

        Reply
    4. Donna

      June 01, 2023 at 12:02 pm

      5 stars
      Recipe looks good. I wish you would make your recipes pinterest saves available.

      Reply
      • Keto Cooking Christian

        June 02, 2023 at 1:04 pm

        All of my recipes have a Pinterest save option. I am not sure why you aren't seeing it.

        Reply
    5. Vicky

      June 17, 2021 at 4:58 pm

      Is the Parmeson cheese from a can or actual shredded Parmeson cheese? Thank you

      Reply
      • Keto Cooking Christian

        June 18, 2021 at 8:01 am

        I like to shred my own. If not, I use a good quality shredded cheese from the specialty cheese section. The green can kind usually has anti-caking ingredients added like, cellulose powder.

        Reply

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    Julianne Walser KCC

    I'm Julianne, welcome! I offer tasty and indulgent Keto and Low Carb recipes that will never leave you feeling deprived!

    More about me →

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