Brenda Khan
Eggplant Parmesan is a classic Italian dish that is usually made by breading and frying sliced eggplant, topping it with tomato or marinara sauce and cheese, and then baking it. This dish is typically high in carbohydrates due to the breading and flour used. However, it is possible to make a keto-friendly version of Eggplant Parmesan by using alternatives such as almond flour or coconut flour instead of traditional breading. This results in a low-carb, gluten-free meal that still retains the flavour and texture of the original dish. The keto version is also vegetarian-friendly and can be paired with meat or other sides to create a complete meal.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2 grams net carbs per serving, 8 net carbs per serving, 7 net carbs, 12 grams, 3 grams per 100 grams of eggplant, 5 carbs per cup |
| Calories | 196 calories, 291 kcal |
| Protein | 14 grams |
| Fat | 22 grams |
| Saturated Fat | 4 grams |
| Sodium | 415 mg |
| Fiber | 6 grams |
| Oven temperature | 425°F, 400°F, 350°F, 392 Fahrenheit, 180/350°F |
| Diet | Keto, low-carb, gluten-free, vegetarian |
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What You'll Learn
Keto-friendly breadcrumbs
While making keto-friendly eggplant parmesan, you can use keto breadcrumbs to coat the eggplant slices. Here are some ways to make keto-friendly breadcrumbs:
Pork Rinds
Pork rinds can be used as a substitute for traditional breadcrumbs. You can blend pork rinds in a food processor or blender to get the desired consistency. Pork rinds provide a great texture and taste to the dish.
Almond Flour
Almond flour is another popular option for keto breadcrumbs. It is a low-carb alternative to traditional wheat flour and can be used to coat the eggplant slices before frying or baking. You can make your own almond flour breadcrumbs by toasting almond flour keto bread and grinding it into fine crumbs.
Coconut Flour
Coconut flour can also be used as a keto-friendly breading option. It is a good alternative for those who are allergic to nuts or prefer a different flavor profile. To make the breadcrumbs, you can combine coconut flour with other ingredients such as whey protein powder.
Flax Meal
Flax meal is another option for keto breadcrumbs. It is made from ground flaxseeds and can provide a crunchy texture to the eggplant parmesan. Flax meal is a good source of fiber and healthy fats, making it a nutritious addition to the dish.
Oat Fiber or Potato Fiber
Keto bread made with oat fiber or potato fiber can be used to make breadcrumbs. This type of bread is typically gluten-free, grain-free, and diabetic-friendly, making it a healthy option for those on a keto diet.
When using keto breadcrumbs, you can dip the eggplant slices in a mixture of eggs and milk to help the breadcrumbs stick to the surface. This method creates a crispy and flavorful coating that complements the tender eggplant and savory sauce.
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Salting the eggplant
To salt the eggplant, start by slicing the eggplant into your desired thickness. Some recipes recommend peeling the eggplant, but this is optional as some people enjoy the taste and appearance of the eggplant skin. After slicing, lay the eggplant on a sheet tray lined with paper towels. Generously season both sides of the eggplant slices with salt. You can also add other seasonings like pepper and garlic powder at this stage if desired.
Let the salted eggplant sit for some time. Different recipes suggest different durations, ranging from 10-15 minutes to 30 minutes, or even up to an hour. During this time, you will see moisture bead up on top of the eggplant slices and then be absorbed by the paper towels. This process draws out the moisture, preventing a soggy dish.
After the allotted time, pat the eggplant slices dry with paper towels to remove any remaining moisture. Some people suggest rinsing the eggplant after this "sweating" process to ensure all excess salt is removed. At this point, your eggplant is ready for the next steps in the recipe, such as searing or air frying, before assembling and baking your keto eggplant parmesan.
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Frying vs. baking
Frying and baking are two popular methods for preparing eggplant parmesan, each with its own unique results.
Frying the eggplant involves coating the slices in a batter of egg and heavy cream, followed by dipping them in almond flour, Italian seasoning, and parmesan cheese. The slices are then fried in butter or oil until golden brown and crispy. This method creates a delicious, crispy texture that is well-loved by many. However, frying can be a more time-consuming and messy process, requiring careful monitoring to ensure the eggplant doesn't burn.
On the other hand, baking the eggplant offers a healthier alternative that is equally tasty. To bake, the eggplant slices are typically coated in almond flour or a combination of almond and coconut flour, which gives them a crunchy texture without the need for frying. The coated slices are then baked in the oven until tender and flavorful. Baking is often considered a more convenient option as it requires less hands-on work and allows for easier cleanup.
One important step in both methods is salting the eggplant slices before cooking. This process helps draw out excess moisture, reducing the bitterness and ensuring a more desirable texture. Whether fried or baked, the eggplant slices are then layered with marinara sauce and cheese, creating a mouthwatering dish that is hard to resist.
Some people prefer to combine frying and baking by pan-frying the eggplant slices first to achieve the desired crispiness, and then baking them in the oven with the sauce and cheese to perfection. This hybrid approach ensures that the eggplant maintains its crispy texture even after being baked.
Ultimately, the decision between frying and baking comes down to personal preference, time constraints, and health considerations. Both methods have their own advantages, and it's worth trying them out to see which one better suits your taste buds and lifestyle.
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Nutritional value
Keto eggplant parmesan is a low-carb, gluten-free, vegetarian dish. It is made with almond flour and coconut flour instead of breadcrumbs, making it a perfect keto meal.
Eggplant has about 5 grams of total carbs per cup. It is a good source of dietary fibre and contains vitamins and minerals, including potassium, vitamin C, vitamin K, and folate.
Almond flour is a good source of protein and healthy fats, and it is low in carbohydrates, making it a popular choice for keto recipes. It is also a good source of vitamin E, magnesium, and manganese.
Coconut flour is also low in carbohydrates and a good source of fibre, as well as containing iron, phosphorus, potassium, zinc, and selenium.
The dish is also typically made with eggs, which provide protein and healthy fats, and mozzarella and parmesan cheese, which provide calcium and protein.
Overall, keto eggplant parmesan is a nutritious dish that is high in protein, healthy fats, and fibre, and low in carbohydrates, making it a suitable option for those following a keto diet.
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Serving suggestions
Keto eggplant parmesan is a vegetarian dish that can be served as a side or a main course.
If you are serving it as a side, you can pair it with any meat, fish, or poultry. It is best to choose a main course that can be cooked in the same oven at 425°F. For instance, you can serve it with hamburger rounds, steak, or chicken.
If you are serving it as a main course, you can pair it with a simple salad, such as an arugula salad, or steamed broccoli.
Keto eggplant parmesan can also be served as a meal on its own. It is a good option for those on a keto diet who want to eat out at Italian restaurants.
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Frequently asked questions
Keto Eggplant Parmesan is a low-carb, gluten-free, vegetarian dish made with eggplant, cheese, and marinara sauce. It is a delicious and healthy alternative to the classic Italian dish.
The ingredients needed are eggplant, almond flour or coconut flour, eggs, Italian seasoning, salt, pepper, garlic powder, marinara sauce, mozzarella cheese, and parmesan cheese.
First, slice the eggplant and sprinkle with salt to remove bitterness. Rinse and pat dry, then brush with olive oil and sear in a skillet. Next, layer the ingredients in a baking dish, starting with marinara sauce, followed by eggplant slices, cheese, and more marinara sauce. Finally, bake in the oven until the cheese is melted.
The number of carbs in Keto Eggplant Parmesan can vary depending on the ingredients used and the serving size. On average, it contains around 2-12 grams of carbohydrates per serving.
Yes, Keto Eggplant Parmesan is a great make-ahead meal. It can be stored in the fridge for up to 4 days and reheated in the oven when needed. It can also be frozen for later consumption.
