Eggplant ParmesanRecipe posted in: Lunch/Dinner
An Italian classic reimagined for the Keto Friendly South Beach Diet. Juicy slices of eggplant are baked in a savory almond flour coating, then smothered in homemade tomato sauce and a duo of delicious cheeses. Whip up this low carb Eggplant Parmesan for the ultimate plant-based meal.
To make this keto Eggplant Parmesan, get started by preheating your oven to 425 degrees. Grease a sheet pan and set it aside. Trim and discard the ends of the eggplant, then slice it up into rounds that are about a half-inch thick. Whisk an egg with one tablespoon of water in a shallow bowl. In separate shallow bowl, combine almond flour, garlic powder, rosemary, thyme, oregano and salt and pepper to taste.
Working in an assembly line, dip the eggplant slices into the egg wash and allow any excess to drip away. Then press the eggplant into the almond meal to coat. Transfer the coated eggplant to the prepared baking sheet. Bake for 20 minutes, then flip and bake for another 10 minutes. The eggplant should be golden and tender when finished.
While the star of the show is baking, it’s time to work on the tomato sauce! Spray some olive oil in a small pot over medium heat. Add garlic and sauté for about a minute, until golden and fragrant. Add crushed tomatoes and bring the sauce to a boil. Reduce the heat to low and simmer for about five minutes, until warm. Set the sauce aside.
Grease a baking dish to bake your Eggplant Parmesan and sauce. Transfer enough eggplant slices to line the bottom of the baking dish. Top with tomato sauce, mozzarella and grated Parmesan cheese. Repeat this process to make a total of two layers. Transfer the baking dish to the oven about bake for 10 to 15 minutes, until cheese is bubbling and golden. Garnish with fresh parsley before serving.
Serve up this crispy eggplant dish over keto friendly pasta! With the right veggie and a handy spiralizer, you can create low carb noodles that are fresh, flavorful and diet-friendly. From bell peppers to zucchini, you can find all of our favorite keto pasta swaps right here! >
One serving of this hearty, Italian-inspired dish contains 138 calories. You can log it into your food journal as one Healthy Fat and one Vegetable. Use the South Beach Diet Tracker app to stay on top of your daily food, water and exercise! It’s easy to use and even has a handy macro tracker to keep you on track.
Did you know that eggplant makes the perfect keto friendly bread replacement? Click here to learn more about this tasty low carb swap! >
Craving more Italian food? Be sure to explore the recipe section here on The Palm for more keto friendly versions of Italian-inspired cuisine. Get started with some of our favorites below:
- Shrimp Scampi with Zoodles >
- Zucchini Lasagna >
- Easy Chicken Parm >
- Keto Friendly Chicken Lasagna Cups >
Lose weight and get healthy with a convenient meal delivery service! The South Beach Diet brings delicious keto friendly food directly to your door. Learn more about our low carb meal plans >
For even more recipes like this one, check out the book The New Keto-Friendly South Beach Diet written by the creator of the South Beach Diet, Arthur Agatston, M.D.
Phase: Weight Loss Phase, Weight Maintenance Phase
- 1 Healthy Fat
- 1 Vegetables
- 1 ¼ lb. eggplant
- 1 egg
- 1 Tbsp. water
- 1 cup almond flour
- 1 tsp. garlic powder
- 1 tsp. dried rosemary
- 1 tsp. dried thyme
- ½ tsp. dried oregano
- 1 cup crushed tomatoes
- 1 cup shredded mozzarella
- ¼ cup grated Parmesan
- 2 Tbsp. chopped parsley
- Olive oil spray
- Preheat oven to 425°F.
- Grease a sheet pan. Set aside.
- Trim ends from eggplant and discard. Cut remaining eggplant into ½-inch thick rounds.
- Whisk the egg with 1 tablespoon of water in a shallow bowl.
- Combine almond flour, garlic powder, rosemary, thyme, oregano and salt and pepper to taste in a separate shallow bowl.
- Working in an assembly line, dip eggplant slices in egg wash and allow excess to drip away. Then press eggplant into almond meal to coat.
- Transfer coated eggplant to the prepared baking sheet.
- Bake eggplant for 20 minutes. Flip and bake another 10 minutes, until golden and tender.
- Grease an 8x8 baking dish. Set aside.
- Spray olive oil in a small pot and heat over medium. Add garlic and sauté 1 minute, until golden and fragrant.
- Add tomatoes and bring to a boil. Reduce heat to low and simmer 4-5 minutes, until warm. Set aside.
- Transfer enough eggplant slices to line the bottom of prepared 8x8 baking dish. Top with ½ cup tomato sauce, ½ cup mozzarella, and 2 tablespoons Parmesan. Repeat to make 2 layers.
- Transfer baking dish to oven for 10-15 minutes, until cheese is bubbling and golden.
- Garnish with fresh parsley before serving.