Keto Eggplant Parmesan Casserole is a delicious and low-carb twist on the classic Italian favorite. This hearty casserole features layers of tender, breaded eggplant slices, rich marinara sauce, and a blend of melted cheeses. It’s a satisfying dish that brings all the flavors of traditional eggplant Parmesan without the excess carbs. Whether you’re following a ketogenic diet or simply looking for a comforting and flavorful meal, this casserole is sure to satisfy your cravings. Let’s dive into the recipe!
Recipe: Keto Eggplant Parmesan Casserole
Ingredients:
For the Eggplant:
- 2 medium eggplants, thinly sliced
- 2 cups almond flour
- 1/2 cup grated Parmesan cheese
- 2 teaspoons Italian seasoning
- Salt and pepper to taste
- 3 large eggs, beaten
- Cooking oil for frying (such as avocado or olive oil)
For the Assembly:
- 2 cups sugar-free marinara sauce
- 2 cups shredded mozzarella cheese
- 1/2 cup grated Parmesan cheese
- Fresh basil leaves, for garnish (optional)
Instructions:
For Preparing the Eggplant:
- Place the thinly sliced eggplant in a colander and sprinkle salt over them. Let them sit for about 30 minutes. This helps remove excess moisture and bitterness from the eggplant.
- After 30 minutes, rinse the eggplant slices under cold water and pat them dry with paper towels.
- In a shallow dish, combine the almond flour, grated Parmesan cheese, Italian seasoning, salt, and pepper.
- Dip each eggplant slice into the beaten eggs, allowing any excess to drip off, and then coat them in the almond flour mixture, pressing the coating onto the slices.
- In a large skillet, heat cooking oil over medium-high heat. Fry the coated eggplant slices in batches until they are golden brown and crispy, about 2-3 minutes per side. Place them on a paper towel-lined plate to drain any excess oil.
For Assembling the Casserole:
- Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish.
- Spread a thin layer of marinara sauce on the bottom of the baking dish.
- Arrange a layer of fried eggplant slices on top of the sauce.
- Sprinkle a portion of shredded mozzarella cheese and grated Parmesan cheese over the eggplant.
- Repeat the layers until you’ve used all the ingredients, finishing with a layer of cheese on top.
- Cover the casserole dish with aluminum foil.
- Bake in the preheated oven for 20 minutes, then remove the foil and bake for an additional 10-15 minutes or until the cheese is bubbly and golden.
- Let the casserole rest for a few minutes before serving.
Nutrition Facts:
(recipe serves 8):
- Calories: 336
- Total Fat: 23g
- Saturated Fat: 8g
- Cholesterol: 110mg
- Sodium: 651mg
- Total Carbohydrates: 16g
- Dietary Fiber: 8g
- Sugars: 4g
- Protein: 19g