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Emma Claudie

Healthy Baked Eggplant Parmesan

A delicious, nutrient-dense, and gluten-free take on classic comfort food. This recipe uses a smart salting technique to ensure perfect texture and a crispy almond flour and parmesan crust, replacing traditional heavy breading. It is high in fiber, low-carb, and naturally keto-friendly. Perfect for a family dinner, this dish layers savory marinara and melted mozzarella with crispy eggplant for a satisfying, high-protein meal that avoids all pork and alcohol-based ingredients.
Print Recipe
Prep Time 45 minutes
Cook Time 35 minutes
Total Time 1 hour 20 minutes
Servings: 4 servings
Course: Main Dishes
Cuisine: Italian-American
Calories: 380
Ingredients Method Notes

Ingredients
  

  • 2 medium eggplants, sliced into 1/2-inch rounds
  • Sea salt for sweating
  • 1 cup almond flour
  • 1 cup freshly grated parmesan cheese
  • 2 large eggs, beaten
  • 2 cups sugar-free marinara sauce
  • 2 cups shredded mozzarella cheese
  • 1 tablespoon Italian seasoning
  • 1/2 teaspoon garlic powder
  • Fresh basil for garnish

Method
 

  1. Place eggplant slices on a wire rack and sprinkle generously with salt; let sit for 30 minutes to draw out moisture.
  2. Preheat oven to 400°F (200°C).
  3. Pat the eggplant slices dry with paper towels after the 30 minutes.
  4. Mix almond flour, parmesan cheese, Italian seasoning, and garlic powder in a shallow bowl.
  5. Dip each eggplant slice into beaten eggs, then press into the almond flour mixture to coat evenly.
  6. Arrange coated eggplant on a parchment-lined baking sheet and bake for 20 minutes, flipping halfway through.
  7. In a baking dish, spread a thin layer of marinara sauce, top with a layer of baked eggplant, and repeat with remaining sauce and cheese.
  8. Bake for an additional 15 minutes or until the cheese is bubbling and golden.
  9. Garnish with fresh basil before serving.

Notes

To boost protein, add a layer of cooked lean ground beef or turkey between the eggplant layers. Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain the crust's texture.