Keto Eggplant Parmesan

Keto Eggplant Parmesan

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Keto Eggplant Parmesan

Is there anything better than crispy, crunch breaded eggplant?

This was a dinner I was craving as the fall harvest began coming in. I decided to experiment with making a keto breading using almond flour and Parmesan cheese.

Then, to top off this Keto Eggplant Parmesan, I created a savory garlic cream sauce. This allowed me to keep the total carb count just a bit lower than using a traditional red sauce.

The end result was too good not to share! We hope you love this keto eggplant parmesean recipe and much as we do!

keto eggplant parmesan

Macros

85% Fat ~ 5% Net Carb ~ 11% Protein

Keto Eggplant Parmesan

Keto Eggplant Parmesan with Garlic Cream Sauce

A delicious keto eggplant parmesan that is grain free & full of flavor. Paired with a creamy garlic sauce (to keep the carb count down), this recipe will quickly become a family favorite!
5 from 3 votes
Print Pin Rate
Course: Side Dish
Cuisine: American, Italian
Prep Time: 30 minutes
Cook Time: 15 minutes
Total Time: 45 minutes
Servings: 4 Servings
Author: Tara Wright

Ingredients

For the Eggplant:

Garlic Cream Sauce

Instructions

  • Cut your eggplant into slices. You can make them as thick or thin as you'd like.
  • Heavily salt each side of the eggplant and let them sit for anywhere from 20 to 60 minutes. The longer they sit, the more water will be released by the salt.
  • Once you're ready, rinse the eggplant and squeeze out any excess moisture that you can.
  • For breading your eggplant, you'll need two bowls large enough for the slices of eggplant to lie flat and your hands to comfortably work. One bowl will have the egg mixture and the second bowl the breading mixture. You'll be dipping your eggplant first in the egg mixture and then in the breading mixture. Then it will go directly into a hot skillet.
  • Preheat your skillet over medium-low heat a few minutes before you begin breading your eggplant. Add a tablespoon of coconut or avocado oil to the skillet so it's heated and ready to fry your eggplant.
  • In your first bowl, whisk the egg and 1 tablespoon heavy whipping cream together.
  • In your second bowl, combine the grated Parmesan cheese, almond flour and Italian seasoning. Mix well.
  • Prior to starting, rinse off the eggplant and squeeze it dry. Make a pile of eggplant slices beside your bowl.
  • Once your skillet with oil is preheated, begin dredging your eggplant by dipping it first on both sides with the egg mixture. Allow the excess egg mixture to release and then place the eggplant slice in the almond flour mixture. Flip to coat both sides and move into the skillet to fry. Repeat with remaining slices.
  • Flip each slice after 4-5 minutes. Adjust heat as necessary. Thinner slices will cook faster than thicker slices.

To make your Garlic Cream Sauce

  • In a small saucepan, combine cream, garlic and salt and simmer for 4-5 minutes. Then add 1 tsp of gelatin and simmer for a few minutes to thicken. Remove from heat and allow to continue thickening. Drizzle over eggplant or serve as a side dip.

Nutrition

Calories: 402kcal | Carbohydrates: 6g | Protein: 10g | Fat: 39g | Saturated Fat: 22g | Cholesterol: 131mg | Sodium: 3781mg | Potassium: 75mg | Fiber: 2g | Vitamin A: 1060IU | Vitamin C: 1mg | Calcium: 172mg | Iron: 1.2mg

Cooking Methods for Keto Eggplant Parmesan

Cooking this recipe in a cast iron skillet that's been preheated gives the best crunchy crust. However, any high quality skillet will do the trick.

As an alternative to beef gelatin, you can use a half tsp of xanthan gum. For best results, use an immersion blender at the same time you add the xanthan gum to your sauce!

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Things Used in Keto Eggplant Parmesan



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How To Make Keto Eggplant Parmesan

For the Eggplant:

Garlic Cream Sauce

Cut your eggplant into slices. You can make them as thick or thin as you'd like.

Heavily salt each side of the eggplant and let them sit for anywhere from 20 to 60 minutes. The longer they sit, the more water will be released by the salt.

Once you're ready, rinse the eggplant and squeeze out any excess moisture that you can.

For breading your eggplant, you'll need two bowls large enough for the slices of eggplant to lie flat and your hands to comfortably work. One bowl will have the egg mixture and the second bowl the breading mixture. You'll be dipping your eggplant first in the egg mixture and then in the breading mixture. Then it will go directly into a hot skillet.

Preheat your skillet over medium-low heat a few minutes before you begin breading your eggplant. Add a tablespoon of coconut or avocado oil to the skillet so it's heated and ready to fry your eggplant.

In your first bowl, whisk the egg and 1 tablespoon heavy whipping cream together.

In your second bowl, combine the grated Parmesan cheese, almond flour and Italian seasoning. Mix well.

Prior to starting, rinse off the eggplant and squeeze it dry. Make a pile of eggplant slices beside your bowl.

Once your skillet with oil is preheated, begin dredging your eggplant by dipping it first on both sides with the egg mixture. Allow the excess egg mixture to release and then place the eggplant slice in the almond flour mixture. Flip to coat both sides and move into the skillet to fry. Repeat with remaining slices.

Flip each slice after 4-5 minutes. Adjust heat as necessary. Thinner slices will cook faster than thicker slices.

To make your Garlic Cream Sauce

In a small saucepan, combine cream, garlic and salt and simmer for 4-5 minutes. Then add 1 tsp of gelatin and simmer for a few minutes to thicken. Remove from heat and allow to continue thickening. Drizzle over eggplant or serve as a side dip.



 
About the Author

Tara Wright, CHC, MBA

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Tara is a Certified Holistic Health Coach who specializes in whole body health & wellness through holistic principles. Her passion is creating low-carb, grain-free, keto-friendly recipes and helping others learn the whole-body benefits of a ketogenic lifestyle.

When she isn't creating recipes in the kitchen, you can find her hanging with her kids, immersed in a good book, traveling with her husband, attending various educational conferences or just relaxing with her four cats!

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