Keto Eggplant Parmesan
Martina Slajerova- Ready in 1h 20m
- 7.3 g net carbs
- 405 kcal
- Serves 4
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Eggplant (Brinjal) Parmesan is a delicious recipe created by Devialini, one of my readers. I tweaked the recipe a little by adding some cream to the beaten egg and dried Italian herbs to the Parmesan coating.
Eggplant Parmesan makes a great snack or side dish. If you follow a vegetarian keto diet, you can make it into a complete meal and serve with low-carb vegetables and other ketogenic sides like cauli-mash. Apart from this easy-to-make recipe, Devialini also shared her keto story that you can find at the end of this post :-)
This was inspired by Buddy – the Italian chef of Kitchen Boss and Cake Boss. I watched him on TV making it with regular ingredients and I decided to try it using keto friendly ingredients. ~Devialini
Step-by-step
Cut the eggplant widthwise into thin slices (about 1/4 inch / 1/2 cm thick). Season the slices with 1/2 teaspoon of salt and leave to rest for about an hour.
Pat dry the excess moisture with a clean kitchen cloth or paper towel. I placed each slice between two pieces of paper towel and squeezed to drain.
Crack the egg into a bowl and beat with the cream.
Place the grated Parmesan cheese a medium bowl and mix with Italian herbs (I used oregano, basil and thyme). In another bowl, combine the coconut and almond flour.
Start by dipping the eggplant slices, one at a time, in the egg, then in grated Parmesan cheese ...
... and then finally in the almond and coconut flour mix.
It's common to end up with some leftover coating, as every batch can vary.
Heat a large pan greased with half of the ghee. Add the eggplant slices in a single layer and fry on each side over a medium-high heat for 2-3 minutes or until golden brown and crispy. Fry the eggplant in batches and grease the pan as needed.
Make sure the pan is hot before frying the slices. Don't be tempted to turn the slices too soon or the "breading" may fall off.
Place the fried eggplant on a plate and repeat for the remaining slices. Enjoy hot or cold!
Recipe
Keto Eggplant Parmesan
★★★★☆4.2Eggplant (Brinjal) Parmesan is a delicious recipe created by Devialini, one of my readers. I tweaked the ...
- Hands on
- 20m
- Overall
- 1h 20m
- Servings
- 4
- 7.3 g
- Net carbs
- 16.2 g
- Protein
- 31.2 g
- Fat
- 405
- kcal
Ingredients makes 4 servings
Instructions
Cut the eggplant widthwise into thin slices (about 1/4 inch / 1/2 cm thick). Season the slices with 1/2 teaspoon of salt and leave to rest for about an hour.
Pat dry the excess moisture with a clean kitchen cloth or paper towel. I placed each slice between two pieces of paper towel and squeezed to drain.
Crack the egg into a bowl and beat with the cream.
Place the grated Parmesan cheese a medium bowl and mix with Italian herbs (I used oregano, basil and thyme). In another bowl, combine the coconut and almond flour.
Start by dipping the eggplant slices, one at a time, in the egg, then in grated Parmesan cheese ...
... and then finally in the almond and coconut flour mix.
It's common to end up with some leftover coating, as every batch can vary.Heat a large pan greased with half of the ghee. Add the eggplant slices in a single layer and fry on each side over a medium-high heat for 2-3 minutes or until golden brown and crispy. Fry the eggplant in batches and grease the pan as needed.
Make sure the pan is hot before frying the slices. Don't be tempted to turn the slices too soon or the "breading" may fall off.Place the fried eggplant on a plate and repeat for the remaining slices. Enjoy hot or cold!
Nutrition per serving
Carbs 8%Protein 17%Fat 75% of calories
- Net carbs
- 7.3 g
- Total carbs
- 15.1 g
- Fiber
- 7.8 g
- Sugars
- 6.3 g
- Protein
- 16.2 g
- Fat
- 31.2 g
- Saturated fat
- 15.9 g
- Calories
- 405 kcal
- Sodium
- 677 mg · 29.4% RDA
- Magnesium
- 75 mg · 18.6% RDA
- Potassium
- 500 mg · 25% EMR
Nutrition by ingredient
| Per serving | Net carbs | Protein | Fat | kcal |
|---|---|---|---|---|
| Eggplant (aubergine), fresh | 3.6 g | 1.2 g | 0.2 g | 31 |
| Salt, pink Himalayan rock salt | 0 g | 0 g | 0 g | 0 |
| Egg, whole, fresh, raw (free-range or organic eggs) | 0.1 g | 1.6 g | 1.2 g | 18 |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) | 0.1 g | 0.1 g | 1.4 g | 14 |
| Almond flour (blanched ground almonds, almond meal) | 1.1 g | 2.7 g | 6.6 g | 74 |
| Coconut flour, organic | 1.6 g | 2.6 g | 2.3 g | 55 |
| Italian seasoning (mixed herbs) | 0.1 g | 0 g | 0 g | 1 |
| Parmesan cheese | 0.7 g | 8 g | 5.8 g | 88 |
| Ghee | 0 g | 0 g | 13.8 g | 125 |
| Total | 7.3 g | 16.2 g | 31.2 g | 405 |
- Gluten free
- Nightshade free
- Pork free
- Avocado free
- Fish free
- Shellfish free
- Pescatarian
- Vegetarian
Devialini's Story
I have always been quite sickly with constant chest and blood infections. In fact, in my family it's a standing joke that I have been a guest at every hospital in Kenya! I was diagnosed with PCOS in 2004 and had a great deal of difficulty conceiving. In 2008, my husband and I decided to try IVF and I conceived twins. Sadly, I miscarried at 5 months and 6 months respectively. During that time, I was in and out of hospital with severe bleeding and had to have constant blood transfusions. A very scary time for my family. I also developed gestational diabetes at that time and even after I miscarried, it never went away.
I have been trying to lose weight for the longest time, with my highest weight being at 103 kgs and have tried every diet available under the sun. I decided last year to try it again and was exercising 2-3 hours a day but not getting any significant results.
I, finally, decided to do some research and quite by chance came upon Dr. Jason Fung’s videos – a treasure trove of information and for the first time, I understood how my body worked and finally things seemed to make sense. I read his entire blog in 4 days and then started my keto journey in late August last year. Have not looked back since. I enlisted our physician, who seemed cautiously optimistic at the time but is now fully converted. At least he didn’t send me packing and was open to looking at alternatives to heal my diabetes and metabolic syndrome.
In the first month I lost 8 kgs. I had already lost 5 kgs in the 3 preceding months before I started the LCHF diet. After the first month, my physician reduced my diabetes & cholesterol medication to half and after 3 months, he cut out the diamicron altogether as it was too strong and making me quite dizzy. I am currently on Galvus Met 1000/50mg twice a day and Rovista 10mg once a day. Then I came across the Diet Doctor website and Martina’s blog. They have been an invaluable source of information. I use Martina’s app for Android religiously.
I am now at 77.6 kg, having lost 25.4 kg in 5 months or so and my blood glucose does not go above 6 even when I have cheat days! That, in itself is amazing. I am due for a check up shortly and we shall see if my metabolic markers have improved. I am hoping that my doctor will take me off all of my medication. The only downside to this is that I now need a new wardrobe!!
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Comments & ratings (31)
I’ve got zucchini coming out my ears. I’m going to try this with zucchini. Wish me luck!
I hope you enjoyed! 😊
I’m curious about the dredging order. I did dredge in the order described but had a really hard time getting the parm then flour to stick. I pushed on & the result was delicious but very very messy. Has anyone tried this with flour product first then egg then parm?
I think it will depend on the cheese. I noticed some types of parmesan are very dry, almost powdery. I wonder if in this case it's better to mix it with all the other coating ingredients and just do double coating (egg-coat-egg-coat).
THANK YOU!!! YOU SHOWED ME HOW TO COOK EGGPLANTS!!! THANK YOU FOR YOUR STORY
❤️
OH MY WORD!! Just made these.. stacked 3 of them with some shredded mozzarella between layers, poured some homemade marinara over top, grated more parm cheese and it was INCREDIBLE! Not sure if that’s keto or not tho, but better than any restaurant eggplant dishes I’ve had in a long time! THANK YOU!!!
Sounds keto to me! Glad you enjoyed - thanks for the tips! ❤️
Great base recipe! I added a little psyllium husk to the almond flour/coconut flour mixture as well some of my homemade Italian seasoning. Then I added all the extras to make an Eggplant Parmesan casserole like my mom used to make. So good!
Oh I do need to try that casserole! Thank you 😊
What a WONDERFUL post, Martina and Devialini! You two are amazing!
Thank you Alma!
Holy cow, I just made these and all I can say is holy cow. That is a perfect recipe. Thank you.
Thank you Doti ❤️
Delicious recipe and inspiring story. I was the same weight as your highest point and on the verge of diabetes when I discovered Dr Jason Fung. I am 10 kg down and working towards my perfect weight and health, 😊 Congrats on your success.
Substitute for egg please
I've seen others using buttermilk instead of eggs but it's just a guess, I haven't tried it.
Hi, is it possible to bake it in the oven instead pan frying it?
Yes you definitely can! I'd try 200 C/ 400 F for 8-12 minutes, maybe go down to 175 C/ 350 F if the temperature is too high and bake it a little longer (~ 15 minutes).
Has anyone made without almond flour? Hubby has a tree nut allergy. Thanks!
I often use "breading" made with almond flour and flax meal and it works really well. You can try 1/2 cup of flax meal instead of coconut flour.
I love traditional eggplant parmesan and am very glad to see a keto-friendly version! Can't wait for the farmer's market to start having eggplant!
Re:statins in women - it is alarming to hear Devialini disclose she has been on statins. One of the warnings for statins is to not take them when trying to get pregnant or while pregnant! Women, and young women especially, do not need to be taking statins. Please refer to the book Cholesterol Clarity by well-known keto/lchf expert Jimmy Moore for many referenced studies on statins. Blessings for your future fertility!
Thank you for the great tip, Lee!
Wouldnt this be great with a marinara on top and maybe some shredded parm cheese? YUM
Definitely a must-try! 😊
Dear Helene, The original non keto recipe was made with Marinara sauce and parmesan so definitely worth trying
I just added a link to my low-carb Marinara sauce as optional 😊
Hi great sounding easy recipe. Can't quite work out where the 32g of protein is coming from? Sure that is right? Inknow the cheese good prots but still sounds high for a vego dish. Thx.
You spotted a typo there! Thanks Terri, it's just half of it 😊
If you soak the eggplant overnight in milk with a branch of rosemary, you'll get rid of the bitterness of the eggplant. Plus rosemary works wonders with eggplant!
Thank you Cristina! Eggplant and rosemary are the perfect marriage! 😊