Keto Eggplant Parmesan: A Low-Carb Delight

If you’ve been missing the golden crunch of traditional eggplant Parmesan on a low-carb plan, this recipe brings it back without the bread crumbs. It’s crispy on the outside, tender on the inside, and loaded with melty cheese and rich tomato flavor. The best part?

You don’t have to fry anything in a vat of oil. This keto-friendly version uses smart swaps and a simple technique to deliver that comforting bite you crave.

Why This Recipe Works

This recipe uses a low-carb “breading” made from almond flour and shredded Parmesan, which crisps up beautifully in the oven. Salting the eggplant first pulls out excess moisture so the slices bake up firm, not soggy.

A quick bake rather than deep-frying means less mess and a lighter feel, while still getting that satisfying crunch. Layering with a low-sugar marinara and a generous amount of cheese keeps the flavors bold and classic.

What You’ll Need

• 2 medium eggplants (about 2 pounds total), sliced into 1/2-inch rounds
• 1 tablespoon kosher salt (for sweating the eggplant)
• 2 large eggs
• 2 tablespoons heavy cream (optional, for richer egg wash)
• 1 cup finely ground almond flour
• 1 cup grated Parmesan cheese (divided; half for breading, half for layering)
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning (or a mix of dried oregano and basil)
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional)
• 2 cups shredded mozzarella
• 2 cups low-carb marinara sauce (look for no added sugar)
• 2–3 tablespoons olive oil (for brushing the eggplant)
• Fresh basil, for garnish

How to make my Keto Eggplant Parmesan Recipe

1. Prep the eggplant: Slice eggplant into 1/2-inch rounds and lay them on a sheet pan. Sprinkle both sides with the kosher salt.
   

   Let sit 30 minutes to draw out water. Pat very dry with paper towels. This step keeps your layers from turning soggy.

2. Heat the oven: Preheat to 425°F (220°C).
   

   Line two sheet pans with parchment and lightly oil them.

3. Make the breading: In a shallow dish, mix almond flour, half the Parmesan, garlic powder, Italian seasoning, black pepper, and red pepper flakes.
4. Make the egg wash: In another dish, whisk the eggs and heavy cream until smooth.
5. Bread the slices: Dip each eggplant round in the egg wash, let excess drip off, then press into the almond-Parmesan mix to coat both sides. Place on the prepared sheet pans.
6. Oil and bake: Brush or drizzle the tops lightly with olive oil. Bake for 20–25 minutes, flipping halfway, until golden and crisp on the edges.
7. Lower the oven: Reduce oven temperature to 375°F (190°C).
   

   Lightly oil a 9×13-inch baking dish.

8. Assemble the layers: Spread a thin layer of marinara in the dish. Add a layer of crispy eggplant, then spoon more marinara over the top. Sprinkle with mozzarella and some of the remaining Parmesan. Repeat layers until everything is used, finishing with cheese.
9. Bake to melt and brown: Bake 20–25 minutes until the cheese is bubbly and lightly browned. For extra color, broil on high for 1–2 minutes at the end, watching closely.
10. Rest and serve: Let the dish rest 10 minutes so it sets. Garnish with torn fresh basil.
    

    Slice and serve hot.

How to Store Leftover Keto Eggplant Parmesan

• Refrigerator: Cool completely, then store in an airtight container for up to 4 days.
• Freezer: Freeze tightly wrapped portions for up to 2 months. For best texture, freeze after baking and cooling.
• Reheating: Reheat in a 350°F (175°C) oven for 15–20 minutes, or until hot and bubbly. The oven keeps the crust crisper than the microwave.

Health Benefits

Low in carbs: Swapping breadcrumbs for almond flour keeps carbs low and helps support keto goals.

Using a no-sugar-added marinara prevents unnecessary spikes in sugar intake.

High in protein and fat: Eggs, Parmesan, and mozzarella add protein and healthy fats, which help with fullness and steady energy.

Nutrient-dense: Eggplant provides fiber, potassium, and antioxidants like nasunin, which supports cell health. Almond flour adds vitamin E and magnesium, both important for metabolic and immune function.

Gluten-free friendly: With no wheat-based breadcrumbs, this dish fits a gluten-free lifestyle when all ingredients are certified gluten-free.

Common Mistakes to Avoid

• Skipping the salting step: If you don’t sweat the eggplant, the layers can turn watery.
• Using a watery sauce: Thin, high-sugar sauces create soggy results. Choose a thick, low-carb marinara.
• Under-breading: A light dusting won’t crisp up.
  

  Press the breading on so it adheres.

• Overcrowding the pan: Give slices space when baking; crowded pans steam instead of crisp.
• Cutting too soon: Resting helps the cheese set, so slices hold together neatly.

Recipe Variations of Keto Eggplant Parmesan

• Air fryer version: Cook breaded eggplant at 380°F (193°C) for 10–12 minutes, flipping once, until crisp. Assemble and bake as directed.
• Pork rind crunch: Replace half the almond flour with crushed pork rinds for extra crunch and even fewer carbs.
• Spicy arrabbiata: Use a low-carb spicy marinara and add extra red pepper flakes for heat.
• Four-cheese blend: Mix mozzarella with provolone, fontina, and extra Parmesan for a richer melt.
• Vegetable layer: Add a layer of sautéed spinach or mushrooms between the eggplant layers for more veggies without extra carbs.
• Dairy-light: Use part-skim mozzarella and reduce Parmesan slightly. It will still be flavorful and cheesy.

FAQ’s for Keto Eggplant Parmesan

Final Thoughts

This Crispy Cheesy Keto Eggplant Parmesan brings all the comfort of the classic with a fraction of the carbs. The almond-Parmesan crust gives real crunch, the sauce and cheese keep it cozy, and the technique is straightforward.

Whether you’re cooking for a weeknight dinner or meal prepping for a few days, it’s a reliable, crowd-pleasing dish you’ll return to again and again.

Crispy Cheesy Keto Eggplant Parmesan – Comfort Food With Low-Carb Crunch

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Dinner, Lunch, Main Course

Cuisine American, European, Italian

Servings 6 servings

Calories 440 kcal

Equipment

• 1-2 sheetpans
• 1 medium baking dish

Ingredients

  

• 2 medium eggplants (about 2 pounds total), sliced into 1/2-inch rounds
• 1 tbsp kosher salt (for sweating the eggplant)
• 2 large eggs
• 2 tbsp heavy cream (optional, for richer egg wash)
• 1 cup finely ground almond flour
• 1 cup grated Parmesan cheese (divided; half for breading, half for layering)
• 1 tsp garlic powder
• 1 tsp Italian seasoning (or a mix of dried oregano and basil)
• 1/2 tsp black pepper
• 1/4 tsp red pepper flakes (optional)
• 2 cups shredded mozzarella
• 2 cups low-carb marinara sauce (look for no added sugar)
• 3 tbsp Olive Oil (for brushing the eggplant)
• 1 handful Fresh basil for garnish

Instructions

 

• Prep the eggplant: Slice eggplant into 1/2-inch rounds and lay them on a sheet pan. Sprinkle both sides with the kosher salt. Let sit 30 minutes to draw out water. Pat very dry with paper towels. This step keeps your layers from turning soggy.
  2 medium eggplants, 1 tbsp kosher salt
• Heat the oven: Preheat to 425°F (220°C). Line two sheet pans with parchment and lightly oil them.
• Make the breading: In a shallow dish, mix almond flour, half the Parmesan, garlic powder, Italian seasoning, black pepper, and red pepper flakes.
  1 cup finely ground almond flour, 1 cup grated Parmesan cheese, 1 tsp garlic powder, 1 tsp Italian seasoning, 1/2 tsp black pepper, 1/4 tsp red pepper flakes
• Make the egg wash: In another dish, whisk the eggs and heavy cream until smooth.
  2 large eggs, 2 tbsp heavy cream
• Bread the slices: Dip each eggplant round in the egg wash, let excess drip off, then press into the almond-Parmesan mix to coat both sides. Place on the prepared sheet pans.
• Oil and bake: Brush or drizzle the tops lightly with olive oil. Bake for 20–25 minutes, flipping halfway, until golden and crisp on the edges.
  3 tbsp Olive Oil
• Lower the oven: Reduce oven temperature to 375°F (190°C). Lightly oil a 9×13-inch baking dish.
• Assemble the layers: Spread a thin layer of marinara in the dish. Add a layer of crispy eggplant, then spoon more marinara over the top. Sprinkle with mozzarella and some of the remaining Parmesan. Repeat layers until everything is used, finishing with cheese.
  2 cups low-carb marinara sauce (look for no added sugar), 2 cups shredded mozzarella
• Bake to melt and brown: Bake 20–25 minutes until the cheese is bubbly and lightly browned. For extra color, broil on high for 1–2 minutes at the end, watching closely.
• Rest and serve: Let the dish rest 10 minutes so it sets. Garnish with torn fresh basil. Slice and serve hot.
  1 handful Fresh basil

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