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How Many Carbs In Eggplant Parmesan

Tips For Cooking With Eggplant

Low-Carb Eggplant Parmesan

If eggplant is an item that you dont use very frequently , I have some suggestions for you! If you only have extremely large eggplants on hand, I recommend removing the purple peel before proceeding with the recipe. When compared to medium or small eggplants, larger eggplants might have a bitter, rough skin that is difficult to peel. Instead of using a vegetable peeler, simply peel the eggplants and proceed with the procedure as directed. Following that, its critical to understand that eliminating moisture from the eggplant rounds before baking them is essential to the success of this dish!

It should be possible to detect water droplets on the surfaces of the rounds after they have been salted and allowed to settle for 30 minutes.

Is Eggplant Okay On Keto

Like I mentioned above, eggplant has about 5 total carbs per cup so it is very keto friendly. I don’t know about you, but I have never met anyone who gained weight because they eat too many vegetables. I am pretty sure the opposite is true!

I love this vegetarian friendly keto recipe but don’t get me wrong, I love meat and I think it is important to get enough protein. That’s why I would pair this with some steak or chicken for a complete keto meal.

Removing Moisture And Bitterness From Eggplant

This is an imperative step when cooking eggplant as eggplant is inherently bitter. So here is a step by step of this process:

  • Slice the eggplant as you wish or for this recipe, in half in slices.
  • Lay the slices of eggplant in a single layer on a paper towel lined baking sheet.
  • Season each side of the eggplant generously with salt and let sit for 30 minutes.
  • You will see the moisture bead up on top of the eggplant slices.
  • Pat them dry with a paper towel
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    Healthy Keto Eggplant Parmesan Recipe

    This post may contain affiliate links, which help keep this content free.

    Is eggplant parmesan keto friendly? Yes, eggplant is keto, and with the right ingredients, this keto eggplant parmesan recipe is, too! Instead of high-carb wheat breading, were using almond flour, coconut flour, and pork rinds.

    Keto and low carb eggplant parmesan is a delicious way to enjoy eggplant while its in season and abundant in gardens. It totally screams summer, but let me be real, Ill make this anytime I can find a good eggplant at the grocery store.

    Youre going to love this veggie-packed, healthy eggplant parmesan. Roasted eggplant is the star of the meal! Its 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.

    Is Eggplant Skin Edible


    The skin of the eggplant is completely edible. The skin of purpleeggplants contains its most valuable nutrient, a powerful antioxidant callednasunin. Nasunin is a type of flavonoidcalled anthocyanins found in red, blue and purple fruits and veggies.

    Whether or not you eat the eggplant skin is your preference. However, with larger, mature eggplants, thetexture can be a bit tough. Choose aneggplant that is smaller to ensure that it is new and tender. The nutrient-rich skin is great when braisingeggplant. If you prefer them peeled, you can do so before slicing or dicing theflesh.

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    How To Make Eggplant Parmesan

    • Eggplant Rollatini with Spinach
    • 2-1/2 cups part-skim mozzarella

    Serving:1/8th, Calories:255.5kcal,Carbohydrates:18.5g,Protein:20g,Fat:12.5g, The following nutrients are included: saturated fat: 6.5g, cholesterol: 59.5mg, sodium: 809mg, fiber: 5g, sugar: 9.5g Green Smart Points:5 Blue Smart Points:5 Points for Intelligence:6 Purple Points for being clever: 5 points plus: 7 points Baked eggplant parmesan, simple eggplant parmesan, eggplant parm, eggplant parmesan, Lighter Eggplant Parmesan are some of the terms used to describe this dish.

    What Snacks Have No Carbs

    Eggs/Egg Muffins. If youve been carb-free eating for even a week, youve probably figured out that eggs are your best friend. Mediterranean lettuce wraps. Another good staple carb-free snack is a fresh lettuce wrap. Pepperoni Slices. Olives. Salmon or canned fish. Celery. Cucumbers and pickles. Cold cut roll-ups.

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    What Goes With Eggplant Parmesan

    Eggplant parmesan is quite filling, so you really dont need anything else to go with it. Its a great one-dish meal!

    That being said, if you are still wondering, what should I serve with eggplant parmesan?, here are some ideas:

    How Many Calories Are In Eggplant

    Atkins Diet Recipe: Low Carb Eggplant Parmesan (IF)

    A 100 gram serving of eggplant contains 25 calories. Sautéing eggplant in oil increases the calorie content significantly. Because of its spongy texture, eggplant can soak up a lot of oil, so its important that you carefully measure and account for the oil you use in your dishes.

    Additionally, if you add other toppings to your eggplant, such as sauce or cheese, the calories of your dish will increase significantly.

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    Could Help With Weight Loss

    Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen.

    Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake .

    Each cup of raw eggplant contains 3 grams of fiber and just 20 calories .

    Additionally, eggplants are often used as a high-fiber, low-calorie replacement for higher-calorie ingredients in recipes.


    Eggplant is high in fiber but low in calories, both of which can help promote weight loss. It can also be used in place of higher-calorie ingredients.

    Is Eggplant Good For Weight Loss

    Could Help With Weight Loss Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. Fiber moves through the digestive tract slowly and can promote fullness and satiety, reducing calorie intake .

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    Calories In Eggplant Parmesan No Noodles Or Sauce Calorie Fat Carb Fiber And Protein Info

    Nutritional Values Servings Per Recipe: 6 Servings per recipe a serving of 1 poundAmount Per Serving

    Zinc 9.5 %

    In this table, the percent daily values are calculated on the basis of a 2,000 calorie diet. Depending on your calorie requirements, your daily values may be greater or fewer than the recommended amounts.

    Want To Save This Recipe

    Eggplant Parmigiana

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    How To Make Healthy Baked Eggplant Parmesan

    Remove any excess moisture from the eggplant. This is an optional step, however some consider it to be absolutely necessary. I dont believe it, therefore if you have the opportunity, please do so. If you dont, dont even bother to blink an eye. Essentially, eggplant is naturally wet due to the presence of a large amount of water in it. When you cook the eggplant, it might turn soft if you dont remove some of the moisture that has accumulated on it. The solution to this problem is to heavily salt the eggplant slices before cooking them for around 15 minutes.

  • Take a paper towel and gently wipe away any wetness you may have noticed.
  • Prepare the eggplant by chopping it up and par-cooking it.
  • Place the vegetables on a large baking sheet and roast for 15 minutes in the oven.
  • Toss the breadcrumbs together.
  • Season with a generous amount of salt and pepper. Using a cheese grater, shred the cheese. Make sure everything is set and ready to go so that assembly will be a breeze. While the eggplant is cooking, shred the cheese while the liquid is being removed.

    How To Make Low Carb Eggplant Parmesan

    The coating is made by combining almond flour, flaxseed meal, grated Parmesan, salt, and pepper in a large mixing bowl. Cut a medium aubergine into slices and dip each slice into a beaten egg mixture before dipping it into the coating mixture. Heat a nonstick pan over medium heat and cook the coated eggplant slices until golden brown you may need to do this in two or three batches. They should be cooked for approximately 3-5 minutes on each side, or until the coating is golden brown. Mix up some bottled tomato sauce and Italian spice in a separate bowl while the eggplant is cooking.

    • Pour in another 12 cup of sauce and 12 cup of shredded Italian mix cheese .
    • Pour the remaining sauce over the second layer of eggplant and cover with a lid.
    • Raise the temperature of the oven to 350°F and roast for 12-15 minutes, or until the sauce is bubbling and the cheese on top has melted and become a golden brown.
    • Low Carb Eggplant Parmesanlowcarbglutenfreelchf Low Carb Eggplant Parmesan To send a tweet, simply click here.

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    Very Easy To Add To Your Diet

    Eggplant is incredibly versatile and can be easily incorporated into your diet.

    It can be baked, roasted, grilled or sautéed and enjoyed with a drizzle of olive oil and a quick dash of seasoning.

    It can also be used as a low-calorie replacement for many high-calorie ingredients.

    This can reduce your carb and calorie intake, all while increasing the fiber and nutrient content of your meal.


    Eggplant is a versatile ingredient that can be prepared and enjoyed in a variety of different ways.

    Delicious Eggplant Parmesan Minus 470 Calories

    Keto Eggplant Parmesan | Keto Melanzane alla Parmigiana | Keto Recipes | Headbanger’s Kitchen

    Eggplant parmesan is one of my favorite Italian dishes!

    However, this vegetarian dish is often laden with oil and calories if ordered in restaurants or made at home traditionally. Olive Garden lists their eggplant parmesan at 850 Calories per dinner serving with 35 grams of fat!

    So, I came up with this easy eggplant parmesan recipe that slashes calories and fat, yet tastes even better than those greasy versions found in most Italian restaurants.

    This recipe serves three people.

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    Can I Eat Hummus On Keto

    Is Hummus Allowed On Keto? Keto hummus is most definitely allowed on the keto diet. With only 2 net carbs per serving, you can t go wrong with this recipe! Hummus is one of those universal keto appetizers that is great for parties, gatherings and just for munching on when you have some chips or flatbread.

    Easy Healthier Baked Eggplant Parmesan

    by Heather Mangieri, RDN, CSSD | Sep 16, 2021 | Recipes, Dinner |

    If youre looking for a lower calorie version of your favorite eggplant parmesan, this healthier baked eggplant parmesan is it! This recipe is made with minimal ingredients, reduced fat dairy products and portion controlled so you get the same flavor and protein content as traditional recipes without as many calories or fat.

    As a sports dietitian, I work with athletes, busy families and other clients looking to live a healthier lifestyle. My clients need healthy recipes that are delicious, while being easy to prepare. When I first started my blog, I focused on creating balanced smoothies, entrée salads, quick fixes and other recipes that provide a wide range of nutrients all in one dish. As my blog audience has grown, however, Im getting more and more requests for healthier versions of more traditional dishes. A healthier version of traditional eggplant parmesan is one of the requests.

    This recipe is a bit more labor intensive than most that I share, but still relatively simple to prepare. If youre looking for a lower calorie, lower fat version of traditional eggplant parmesan, try this baked version instead.

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    What Are The Best Ways To Prepare Eggplant

    Frying eggplant isnt the best method because the spongy eggplant texture seems to soak up every bit of oil in the pan, causing the dish to be quite heavy. A better alternative is to sauté your eggplant in a small amount of oil after roasting.

    Roasted eggplant has a deep, rich flavor and a great way to lighten the dish. Eggplant is also delicious when grilled or steamed and then tossed in a light dressing.

    Healthy Eggplant Parmesan Faqs

    Eggplant Parmigiana

    Regular eggplant parmesan is not keto friendly due to the fact that the breading is not normally keto friendly. Fortunately, because this is a healthy eggplant parmesan recipe that does not contain breadcrumbs, it is keto-friendly! Each serving contains 12.3 grams of net carbohydrates. This dish contains carbohydrates from the marinara sauce, eggplant, breaded chicken, and cheese. While it is a little on the high side for certain keto meals if you are strictly under 20 or 25 grams of net carbohydrates each day, you can absolutely incorporate it into the majority of your macronutrient needs.

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    How To Make Keto Eggplant Parmesan

    Wait until you see how easy low carb eggplant parmesan is to make! It does have several steps, but none of them are difficult at all.

    • Sweat eggplant. This is optional, but recommended! Arrange the sliced eggplant in a single layer on cutting boards or baking sheets and sprinkle with salt. Leave off to sweat for about 1 hour.
    • Setup breaded eggplant ingredients. Youll need three shallow bowls: one with coconut flour, one with the beaten eggs, and one with the breading mixture of almond flour, pork rinds, grated parmesan cheese, Italian seasoning, garlic powder, and black pepper.
    • Bread eggplant slices. Dredge the eggplant slices in a thin layer or coconut flour, then dip in the egg, and press into the breadcrumb mixture.
    • Roast. Once the eggplant is breaded, roast in the oven until soft and slightly golden.
    • Assemble low carb eggplant parmesan layers. Spread marinara sauce on the bottom of the baking dish. Arrange eggplant slices in a single layer and top with more marinara and mozzarella slices. Repeat with a second single layer of eggplant, marinara, and mozzarella slices.
    • Bake. Your healthy eggplant parmesan is done when the cheese is melted. Garnish with fresh basil, if desired.

    To serve, use a spatula to cut between the stacks, then slide it underneath and remove from the pan.

    Nutrition And Calories In Eggplant Parmesan

    Please note, if you choose to make my low-calorie homemade marinara sauce recipe, the sugar will be significantly lower than what is shown in this nutrition label.

    When creating this nutrition label, I assumed most of you would be purchasing store-bought marinara sauce. Store-bought marinara sauce has quite a lot of sugar in it, and thus this recipe it may appear to be high in sugar.

    If you are looking to reduce sugar, click on the homemade marinara sauce recipe in the next section.

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    Keto Eggplant Parmesan Recipe


  • Grease a large oven-safe casserole dish with 1 tablespoon of avocado oil.
  • Slice the unpeeled eggplant into 1/2-inch rounds. Season the eggplant slices with salt, pepper, garlic powder, chili flakes and paprika.
  • In a small bowl, beat the egg. In another bowl, add the almond meal.
  • Dip each eggplant slice in the egg, then dredge in the almond meal to coat. Arrange the coated eggplant slices on the prepared baking sheet. Drizzle with the other tablespoon of avocado oil.
  • Bake for about 20 minutes on each side until the eggplant rounds are tender at 400 degrees Fahrenheit.
  • Remove from the oven and place eggplant rounds into greased casserole dish. Top with marinara sauce, mozzarella and Parmesan.
  • Place the casserole dish in the oven for about 5-10 minutes until the cheese has fully melted and become brown and bubbly. Sprinkle with parsley and serve.
  • This recipe makes 6 Servings. Each serving contains 290 calories and 6grams of net carbs.

    How To Assemble Eggplant Parmesan

    Keto Eggplant Parmesan

    Fill the bottom of a 9-by-12-inch baking dish or sheet pan with about a cup or so of marinara. Place a layer of eggplant on top of the other vegetables. Six should be a good fit in there. Distribute the breadcrumb and parmesan filling on top of each eggplant slice in a uniform layer. Distribute half of the shredded mozzarella on top in an even layer. Cover with another eggplant slice to make a sandwich. Distribute the remaining marina sauce over the top of the eggplant slice. The remaining mozzarella cheese should be sprinkled on top.

    Serve as soon as possible.

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    Storing Freezing Reheating And Make Ahead Instructions

    • To store: Store leftovers in the refrigerator, covered, for up to 5 days.
    • To freeze: Place portions of the eggplant parm in an airtight container and store them in the freezer for up to 6 months.
    • Reheating: Microwave portions for 30-40 seconds until warm, or reheat in a preheated oven until the cheese has melted.
    • To make ahead: Prepare everything as instructed, then cover the baking dish completely in aluminum foil. Either refrigerate it for 3 days in advance or freeze it for up to 2 months in advance. When ready to cook, bring the baking dish to room temperature and bake it for 30-35 minutes. Do not bake from frozen.

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