Keto Eggplant Parmesan
A bubbling low-carb take on the Italian classic — eggplant breaded in almond flour and parmesan, layered with marinara and melted mozzarella. Just 5.4g net carbs per serving and ready in about 55 minutes for a comforting keto side.
Head of Nutrition · June 18, 2026
Nutrition per serving
Per serving · makes 6. Values are estimates; brands vary.
This keto eggplant parmesan delivers all the bubbling, cheesy comfort of the Italian original without the breadcrumbs. Almond flour and parmesan create a crisp golden coating that holds up beautifully under marinara and melted mozzarella.
Ingredients
- 2 medium eggplants (about 1.5 lb total), sliced into 1/2-inch rounds
- 1 1/2 cups almond flour
- 3/4 cup grated parmesan cheese, divided
- 2 large eggs, beaten
- 2 teaspoons Italian seasoning
- 1 teaspoon garlic powder
- 1 cup no-sugar-added marinara sauce
- 8 oz fresh mozzarella, sliced or shredded
- 1/4 cup olive oil, for frying
- 1/4 cup fresh basil leaves, torn
- Salt and black pepper, to taste
Instructions
- 1
Lay the eggplant rounds on paper towels, sprinkle generously with salt, and let sit 15 minutes to draw out moisture. Pat dry. Preheat oven to 400°F (200°C).
- 2
In a shallow bowl, whisk together almond flour, 1/2 cup parmesan, Italian seasoning, garlic powder, and a pinch of pepper. In a second bowl, beat the eggs.
- 3
Dip each eggplant round in egg, then press into the almond flour mixture to coat both sides.
- 4
Heat olive oil in a large skillet over medium heat. Fry the breaded rounds in batches, 2-3 minutes per side, until golden. Drain on paper towels.
- 5
Spread a thin layer of marinara in a baking dish. Layer half the eggplant, half the remaining marinara, and half the mozzarella. Repeat with the remaining eggplant, marinara, and mozzarella, then top with the last 1/4 cup parmesan.
- 6
Bake 20-25 minutes, until the cheese is melted, bubbling, and lightly browned. Let rest 5 minutes, scatter with fresh basil, and serve.
Tips & notes
- Salting and patting the eggplant is the key step — it prevents a soggy, watery bake and helps the coating crisp up.
- Choose a marinara with no added sugar (under 4g carbs per 1/2 cup) to keep this dish firmly keto-friendly.
- Leftovers keep 3 days refrigerated and reheat well in the oven or air fryer to bring back the crisp edges.
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Frequently asked questions
- How many carbs are in keto eggplant parmesan?
- Each of the 6 servings has 5.4g net carbs (9.1g total carbs minus 3.7g fiber), with 312 calories, 16.5g protein, and 24g fat.
- Why do I need to salt the eggplant first?
- Eggplant holds a lot of water. Salting for 15 minutes draws out excess moisture so the breading crisps instead of steaming, giving you firmer, less bitter slices and a non-soggy bake.
- Can I make this dairy-free?
- You can swap the mozzarella and parmesan for dairy-free alternatives, but it changes the flavor and macros significantly. For the classic taste and the listed nutrition, real cheese works best.
