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Low Carb Eggplant Parmesan Recipe

Content Editor
When it comes to pairing dishes with your meals, few things complement Italian cuisine as beautifully as a classic marinara sauce paired with a fresh side salad.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Main Course
Cuisine American
Servings 4
Calories 220 kcal

Equipment

  • Oven, Baking Sheet

Ingredients
  

  • 2 medium eggplants sliced into rounds
  • 1 tablespoon extra virgin olive oil
  • 1/4 cup chopped fresh basil leaves
  • 2 teaspoons Italian herb blend
  • 16 ounces marinara sauce preferably low sugar
  • 1/4 cup almond meal
  • 1/4 cup freshly grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 cup part-skim mozzarella cheese

Instructions
 

Step 1: Prepare the Eggplants

  • Begin by preheating your oven to 400°F (200°C). While it warms up, take the eggplants and slice them into rounds, about half an inch thick. As you slice, you might notice the delightful, vibrant colors. Now, sprinkle salt on the slices and let them sit for about 30 minutes. This process helps draw out excess moisture and bitterness, ensuring they cook perfectly.

Step 2: Rinse and Dry

  • After the eggplants have sat, rinse them off under cool water. Pat them dry with a kitchen towel. The goal here is to remove the salt and moisture, ensuring your dish isn’t watery. With dry eggplants, you’ll get that tasty crunch that adds to the overall texture.

Step 3: Coat with Olive Oil

  • Take a large baking sheet and lightly brush it with olive oil. Next, arrange your eggplant slices in a single layer. Brush the top of each slice with additional olive oil. This can be a fun moment; you'll start to see those beautiful golden browns forming as they bake!

Step 4: Bake the Eggplants

  • Place the baking sheet into your preheated oven and let the eggplants bake for about 25 minutes. At the halfway mark, flip the slices. You want them tender and lightly browned, achieving that ideal texture.

Step 5: Layer the Dish

  • While the eggplants are baking, prepare the assembly. In a rectangular baking dish, layer the marinara sauce, spreading a thin layer at the bottom. Place a layer of baked eggplants followed by a sprinkle of almond meal, mozzarella, garlic powder, and some fresh basil. Repeat these layers until you reach the top. Finish with a generous layer of mozzarella and a sprinkle of Parmesan.

Step 6: Final Bake

  • Once you’ve stacked it all up, place the dish back in the oven at 400°F (200°C) and bake for another 20-25 minutes. You’ll know it’s done when the top is bubbly and golden brown. At this point, your kitchen will start smelling heavenly, and anticipation builds for that first bite!

Step 7: Serve

  • Once baked to perfection, remove your low carb eggplant parmesan from the oven. Allow it to rest for about 10 minutes before slicing. This wait-time is crucial; it helps the flavors settle and your layers hold together when served.

Notes

To elevate your eggplant parmesan experience, keep these tips in mind:
  • Salt the Eggplant: Don't skip the salting process; it removes bitterness and moisture effectively.
  • Let it Rest: Resting after baking lets the layers blend beautifully.
  • Use Fresh Ingredients: Fresh basil and high-quality cheese can make a noticeable difference.
  • Broil for Extra Crunch: If you want that crispy top, switch on the broil setting for the last few minutes.
  • Customize with Veggies: Don’t hesitate to sneak in some spinach or roasted bell peppers for added nutrition and flavor.

Nutrition

Calories: 220kcalCarbohydrates: 12gProtein: 15gFat: 12gFiber: 5g
Keyword Low Carb Eggplant Parmesan Recipe
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