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It was easy to make. This looks like a recipe that will have zero leftovers in my home! As the name suggests, this keto snack recipe is made with eggplants and Parmesan cheese, but also with Italian herbs, coconut flour, and almond flour to give it a distinctive taste. Home / Recipe Index / Keto Low Carb Dinner / Healthy Keto Eggplant Parmesan Recipe. Any kind that does not have sugar added is great. A yummy eggplant recipe that is sure to have you loving this vegetable! This post may contain affiliate links. High-fat, high-protein, and low-carb, this is one of the best keto snacks out there. The texture won’t get as crispy, but it will still be delicious. Even my picky husband loved it. Arrange the eggplant slices in a single layer. This one is actually a keto vegetarian meal that is almost 100% veggies (with cheese on top, of course). Please read my disclosure for more info. Readers also made these similar recipes after making this one. Dredge the eggplant slices in a thin layer of coconut flour, then dip in the egg, and press into the breadcrumb mixture. We'd LOVE for you to share a link with photo instead. My garden is bursting at the seams with eggplant. I wasn’t sure about the pork rind breading, but it was great! Posted August 10, 2020 in categories: Keto Low Carb Almond Flour RecipesKeto Low Carb CasserolesKeto Low Carb Coconut Flour RecipesKeto Low Carb DinnerKeto Low Carb Recipe Videos, Your email address will not be published. Click the links below to see the items used to make this recipe. This was delicious! Line two small baking sheets (or one extra large) with fresh parchment paper. Hi Tina, This recipe can be made vegetarian by replacing the pork rinds with almond flour. You would never know it was Keto. This eggplant gratin is another keto recipe with combines cheese … While that’s a bit on the high side for some keto meals if you are strictly under 20 or 25 grams net carbs per day, you can definitely still fit it into most macro requirements. That being said, if you are still wondering, “what should I serve with eggplant parmesan?”, here are some ideas: If you like this eggplant parmesan keto recipe, you might also like some of my other keto low carb vegetable recipes: Tools To Make Keto Eggplant Parmesan:Click the links below to see the items used to make this recipe. Jan 11, 2021 - Explore O.G. I have shared it with many already. You do get the best results by making this eggplant parmesan recipe as written, but if you have to make substitutions, it’s possible. Thank you for this, I’m looking forward to trying some more since eggplant and zucchini season is upon us. What can I use instead of pork rinds? Check the ingredients for hidden sugars! These easy keto recipes are sugar-free, LCHF, and often paleo. Thanks. Use the buttons below to buy my new Besti sweeteners and Wholesome Yum keto ingredients, developed by me personally! The result: a crispy edge, a strong base layer and a fluffy cloud of cheese on top. Fortunately, since this is healthy eggplant parmesan without breadcrumbs, it’s keto friendly! If you’ve never eaten one, this Greek keto moussaka recipe will probably taste like a meat cheesecake. Rinse off the salt and pat dry. Pork rind in this does not make this a vegetarian dish. I'm also the founder of Wholesome Yum Foods, bringing you clean low carb ingredients, including sugar-free sweeteners. Sign up to save your favorite keto recipes and articles for free! Required fields are marked *. Today there were a couple ready to pick and I used your recipe, with a few slight modifications. After you confirm, you'll receive a link to the Members Area where you can download the book, plus I'll email you the quick start guide! Sprinkle all the slices … YAY, YOU'RE IN! Hi Catherine, Almond flour will work well in place of the pork rinds. Each ebook contains 30 recipes. You’re going to love this veggie-packed, healthy eggplant parmesan. Let’s start with a simple but delicious keto snack made with eggplants. If you want to know more about how to start a low carb diet, want to substitute sweeteners, need a food list, or need support, check these guides: Low Carb & Keto Diet PlanStarter Guide Sweetener Conversion Calculator Keto Low Carb Macro Calculator Low Carb Keto Food List + Printable PDF, © Copyright Maya Krampf for Wholesome Yum. Add the garlic and … Each serving has 12.3 grams net carbs. (The carbs come from the marinara sauce, eggplant, breading, and cheese.). This will probably come as a surprise, but eggplants are actually a great way to make keto lasagna. One of the easiest keto eggplant dinners in this post, be sure to give it a try if you’re in a hurry! The eggs are a 0 Carbs. Increase the amount of almond flour to 2 cups to use as the coating. Spread another 1 cup of marinara sauce over the eggplant, and sprinkle with 1/4 cup of Parmesan cheese and 1 cup of mozzarella cheese. (I wondered about nuts, seeds, husks or even salad topping like bacon bits, which aren’t actually made from bacon or crispy onions – though I don’t know the carb values of these so would need to check that first.). If you want to skip the breading, it would also be very similar to eggplant lasagna. Don't miss the VIDEO above - it's the easiest way to learn how to make Keto Eggplant Parmesan! Hi Kazy, I have not personally tried this, but in theory, it should work. Garnish with fresh basil, if desired. Here you will find natural, gluten-free, low carb recipes with 10 ingredients or less, plus lots of resources. Bake for 25-30 min or until cheese is … Eggplant parmesan is quite filling, so you really don’t need anything else to go with it. Both my teenage boys were begging for seconds, and my other kids thought it was the best ever! Get RECIPE TIPS in the post above, nutrition info + recipe notes below! Love Love Loved it. Please ensure Safari reader mode is OFF to view ingredients. Keto and low carb eggplant parmesan is a delicious way to enjoy eggplant while it’s in season and abundant in gardens. Instead of using almond flour and pork rinds, can’t I just use breadcrumbs made from keto friendly low carb bread? Bowl 3: Pork rinds, almond flour, grated Parmesan, Italian seasoning, garlic powder, and black pepper. Wholesome Yum is a keto low carb blog. Type your question or comment below, and click "Post Comment". … Serving size in recipe notes above. YES, also email me a printable keto food list (over 230 foods)! Don’t forget to Pin It so you can come back later and make these delicious keto eggplant recipes. You can also pre-mix the breading in advance. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Bake the eggplant slices for 25-30 minutes, until soft when poked with a fork, and slightly golden. If you have leftovers, store them in the refrigerator for 3-4 days. See more ideas about eggplant recipes, recipes, cooking recipes. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. Please let us know how it turns out if you decide to experiment! Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. While the eggplant is roasting, heat oil in a large pan over medium-high heat. By using this website, you agree to the Terms & Disclosures and Privacy Policy. This keto eggplant coconut curry recipe is a nice vegetarian option for your next meatless Monday. … Get the full low carb pantry shopping list, browse low carb product discounts, and visit my Amazon Shop! This recipe is one that I’ve made several times this year. 1 Cup of eggplant is roughly 4.5G Carbs and 2.5G of Fiber, so about 2 Net Carbs per cup. If you like aubergine but you can’t really say the same of your husband and kids, these keto eggplant recipes are for you! This is one of my favorite ways to eat eggplant! (Full disclosure), Is eggplant parmesan keto friendly? Custom low carb meal plans on your iPhone, Android, & computer. (This is recommended to make the eggplant less bitter.). Eggplants are a great keto-friendly veggie because, like most other summer veggies are naturally low in carbs. Can you make keto eggplant casserole ahead? This keto Indian recipe, called ‘baingan ka bharta’ in … (But don’t worry if you can’t have one of those – I have alternatives in the FAQ below.). I’ve been on Keto for a long time now, and these are the best e-cookbooks I could ever put my hands on: Breakfast in Five, Lunch in Five, Dinner in Five & Dessert in Five. Keto Eggplant Lasagna. Oven Roasted Eggplant - Low Carb, Keto ... - Joy Filled Eats It does have several steps, but none of them are difficult at all. That means you can have seconds of any meal and you’ll still be within your daily carb limit! Grill the eggplant for about 3 minutes on each side. eggplant parmesan keto, eggplant parmesan recipe, healthy eggplant parmesan, keto eggplant parmesan, low carb eggplant parmesan, (~2 lb; sliced into 1/2-inch-thick rounds). Your keto jumpstart OR reset! It tastes complicated (in a good way! (This is optional and FREE. It has similar flavors to chicken parmesan. I think the dish already has plenty of flavor without frying, and it’s less work to let the oven do it, but feel free to experiment! Preheat the oven to 400 degrees F (204 degrees C). Don’t skip this step! Free resources, recipes + support. Serving size: 1/8 entire recipe, or about 2-3 eggplant slices with cheese and marinara layers. My low carb keto blog contains EASY, natural, keto & low carb recipes, with 10 ingredients or less! Line a baking tray with paper towels, and place the slices on the baking tray. (Learn about net carbs here.) That being said, you’d reduce the carbs by a couple grams per serving by skipping it. I’d recommend to pair it with some shirataki noodles or cauliflower rice for a well-rounded meal. Spread 1 cup of marinara sauce on the bottom of the non-stick 9x13 baking dish. Add eggplant to a medium pot of boiling water and cook until a fork can easily pierce the eggplant, … What’s in a Curry? Here’s another recipe that deliciously combines Parmesan cheese, eggplants and Italian tomato sauce (and spices) for a delicious well-rounded meal. It’s filling enough to be an entire meal, and getting most of your carbs from veggies is always a good idea. Click on the times in the instructions below to start a kitchen timer while you cook. Thank you so much! Place the sliced eggplant in a large bowl with the water and salt and let sit for 15 to 20 minutes. Super crisp. Marinate the eggplants in the mixture for about 1 hour. The first thing for you to do is wash your eggplant and dry it well with paper towels. Eggplant is a delicious vegetable that is perfectly keto-approved, and here are some keto eggplant recipes to start making today. He loves moussaka, and said this was top notch, just wanted it a bit spicier- so I’ll play around with the spices a bit, or switch it up with my homemade chorizo in lieu of chicken. I’m needing vegetarian-Keto recipes. (More details on that below.). Rude or inappropriate comments will not be published. Roasted eggplant is the star of the meal! Sprinkle with ¾ cup shredded vegan mozzarella or to preference. . If you want to do some prep ahead, you can slice the eggplant ahead of time and store it in the fridge. Keto Indian Eggplant Curry. 7 Delicious Keto Egg Recipes for Breakfast, 7 Delicious Keto Peanut Butter Recipes for Dessert. What can be used in place of the pork rinds? Top with 3/4 cup (177 ml) marinara and half of the mozzarella slices. Thank you. This keto eggplant parmesan recipe is a cheesy, veggie-filled meal! Your email address will not be published. Slice the unpeeled eggplant into 1/2-inch rounds, discarding the ends. It’s a great one-dish meal! DE-Licious! There are keto maple syrups out there. Top eggplant with the remaining keto-friendly tomato sauce. It’s made with Feta cheese, sour cream, and a few herbs to give it a delicious taste and a wonderful gratin crisp on top. To serve, use a spatula to cut between the stacks, then slide it underneath and remove from the pan. Baked the eggplant slices for 30 minutes, flipping them after 15 minutes. I can’t get enough! They replace the lasagna noodles and allow you to have that rich lasagna texture and a pretty good taste. I will be it making again. I saved this a few days ago because I have eggplant in my garden. Keto Baingan Bharta - Headbanger's Kitchen - Keto All The Way! Stuffed Eggplant With Parmesan Cheese- Keto is one of the most well liked of recent trending foods in the world. Enjoy! We try to be accurate, but feel free to make your own calculations. Eggplant should become soft but not overcooked. Here’s a great way to make a delicious sauce with tomatoes, eggplants, and ground beef, that will be sure to satisfy the whole family. Hi Joanne, The pork rinds give this recipe a crunchy outer texture, but if you are vegetarian you can omit the pork finds and use more almond flour in its place. I had to stop my hubby from eating the whole thing last night. My husband can be a skeptic with keto recipes with breading, but this was a winner. Eggplant Gratin. As you already know, the key to success is simplicity and satisfaction with your diet. Leave it to sweat for about 1 hour. Note: Use regular Mozzarella cheese instead of low-fat. Yes, eggplant is keto, and with the right ingredients, this keto eggplant parmesan recipe is, too! Repeat with a second single layer of eggplant, 3/4 cup (177 ml) of marinara, and remaining mozzarella slices. It totally screams summer, but let me be real, I’ll make this anytime I can find a good eggplant at the grocery store. It’s one of the best keto vegetables to enjoy in the summer and early fall months, and is perfect for making keto friendly vegetarian meals like this one. This keto eggplant parmesan casserole recipe is best served fresh, but can also be frozen before baking to save for another time. I have not experimented using any seeds or additional topping you have listed above. Amount per serving. That is, full of creamy, fresh fatness with a delicious meat flavor. If you make the whole casserole ahead of time, the breading does get a bit soft/wet, but it’s still quite good! (You'll also get free recipes via email. Combine the olive oil, turmeric, red chili powder, coriander, cumin and salt in a bowl. It's easy, it's fast, it … I’m sold! Instead of high-carb wheat breading, we’re using almond flour, coconut flour, and pork rinds. Just make sure you grind up the pork rinds in a blender or food processor to get a consistent crumb. Yes, after you assemble the eggplant parmesan recipe, but before baking, freeze it for up to 3 months. Registered trademark. You'll see it on this page after we review it.I welcome constructive criticism, but I'm a person just like you - treat me like you'd like to be treated. I will definitely keep this recipe for a long time! Try lightly toasting the breadcrumbs first. If you use gmail, drag the welcome email to your Priority Inbox so you won't miss future freebies. I haven’t tried this yet. Popular keto-friendly recipes with eggplant include eggplant parmesan, eggplant lasagna, eggplant rollatini, and eggplant fries. Wait until you see how easy low carb eggplant parmesan is to make! Wholesome Yum | Natural, gluten-free, low carb recipes. Yes. Healthy Keto Eggplant Parmesan Recipe:Pin it to save for later!Follow Wholesome Yum on PinterestReader Favorite RecipesThe recipe card is below! Share your recipe picture with @wholesomeyum or #wholesomeyum on Instagram or in our Facebook support group, too - I'd love to see it! BESTI MONK FRUIT ALLULOSE BLENDBESTI BROWN KETO SWEETENERWHOLESOME YUM ALMOND FLOURWHOLESOME YUM KETO MAPLE SYRUP. ), Is Eggplant Keto? See how to make low carb, healthy eggplant parmesan with simple ingredients. Optional step: Arrange the sliced eggplant in a single layer on cutting boards or baking sheets and sprinkle with salt. It’s such a great meal and so hearty too! As an Amazon Associate, I earn from qualifying purchases. Thanks! Carbs In Eggplant + Recipes, How To Roast Eggplant: Oven Roasted Eggplant Slices Recipe, Easy Mini Eggplant Pizza Recipe - Low Carb, Eggplant Stacks with Tomatoes & Mozzarella (Low Carb, Gluten-Free), Easy Garlic Parmesan Keto Biscuits Recipe (Gluten-Free), Baby Kale Avocado Salad Recipe with Lemon Garlic Vinaigrette & Parmesan, Roasted Broccoli and Cauliflower Recipe with Parmesan & Garlic (Low Carb, Gluten-free), Easy Baked Parmesan Crusted Tilapia Recipe with Mayo - 4 Ingredients, Baked Lemon Herb Parmesan Crusted Salmon Recipe. Readers also made these similar recipes after making this one. This eggplant gratin is another keto recipe with combines cheese with eggplants to perfection. Create a free account to save your favourites recipes and articles! Hi Charlane, You can omit the pork rinds to make this dish vegetarian. I Want To Help You Become Your Best Self! Topped with cheesy goodness, the whole family will love it! It goes together so quick, it was amazing. Being new to keto and a HUGE Italian dish fan I am sure that I will love this! Dredge the eggplant slices in a thin layer of coconut flour, then dip in the egg, and press into the … The full ingredients and instructions are on the recipe card at the end of this post. Low Carb Eggplant Parmesan Storage Instructions. Wholesome Yum is a participant in the Amazon Services LLC Associates Program. Join 170,000 others to get a FREE keto food list, plus weekly keto recipes! Looks and sounds like a hit! Eggplant parmesan is an Italian casserole with layers of breaded eggplant, marinara, and mozzarella cheese. It’s very high in fat and protein while being ridiculously low in carbs, and it’s a keto recipe that even your kids and reluctant husband will love. By sprinkling the eggplant with salt and letting it sit for an hour, you remove some of the bitterness. ), Easy Healthy Pan Fried Squash and Zucchini Recipe. Place a steamer insert into a saucepan and fill with water to just below the bottom of the steamer. This looks like something that my family would love! Keto Eggplant Parmesan. Spread 1/2 cup (118 ml) marinara sauce over the bottom of a 9x13 stoneware casserole dish. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. Hi, this recipe is tagged a vegetarian but the ‘breading’ mix has pork rinds which I figure I could just leave out, but I was wondering what purpose they serve – do they make the mix crunchier? I could add gluten free Panko bread crumbs, but it would add carbs. Um, the Eggplant & Chicken Moussaka … OMG!!!! 3 Season the eggplant slices … What do you suggest. When you think about eggplant dishes, eggplant parm is likely the first … This post may contain affiliate links, which help keep this content free. This looks delicious, but the pork rind breading kills it for me. I'm Maya Krampf - cookbook author, recipe developer, meal plan creator, writer, photographer, and keto advocate. Can you make it nut-free or coconut-free? If you miss lasagne on the keto diet or if you simply wonder how that may taste like, be sure to give it a try. Here's how to get your freebie: Copyright © 2015-2021 Wholesome Yum®. Combining the fresh flavors of tomato, eggplant, and zucchini with Parmesan cheese and Mozzarella cheese, here’s a way to eat your green the ketogenic way. Reheat the keto eggplant parmesan in the oven at 350 degrees F (the preferred method) or in the microwave, until hot. Some of us eat kosher and need an alternative to pork rind. Where does nutrition info come from? That’s it! Place the slices onto the baking sheets without touching. 2 Remove the eggplant from the water, place in a colander set over a bowl, and allow to drain for 5 minutes, then pat dry. Regular eggplant parmesan is not keto friendly, because the breading usually isn’t. And thereby wondered what I could sub in to do the same job? I was super excited when this recipe popped up in a search for vegetarian dishes – this is incorrect, the recipe calls for pork rinds so not vegetarian . Alan's board "Keto Eggplant", followed by 160 people on Pinterest. Join 170,000+ subscribers to get a FREE KETO QUICK START GUIDE + new recipes 3x/week! Bake the eggplant parmesan for 15-20 minutes, until the cheese is melted and casserole is hot. If you’re ready to invest a small amount of money to get your precious time and pleasure back, be sure to check it out. Hi Regovernale, You can fry the eggplant if you like. Every recipe is made with just 5 ingredients and has up to 5 grams of net carbs. Delicious! Yes, but the breading is so delicious! Before you scroll or jump to the recipe card. Add half of the eggplant slices in a single layer. Click underlined ingredients to see where to get them. ), but only takes a little over a half hour to make. Meet Wholesome Yum Blanched Almond Flour and Coconut Flour, with the highest quality + super fine texture, for the best tasting baked goods. As for top toppings, Redi Whipp Whipped cream is only 1 Net Carb per serving. The recipe card is below! You will find plenty of interesting combos within our keto eggplant recipes … Cheesy & healthy?? Time to impress your loved ones with your Greek cooking skills! I GOTTA give this a shot!

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