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Vegetarian Keto Lasagna

|Vegetarian Keto Lasagna

This delicious meal is based on a popular recipe, Eggplant Lasagna from the KetoDiet App. Following several requests from my readers, this one is meat-free. As some of you may have guessed, I used eggplant slices and thin egg omelettes to reduce the overall carb count per serving.

Good to know: If you want to get the best out of eggplants, don't peel the skin off. It contains phytochemicals and the eggplant itself is full of antioxidants. Both protect cells from the effect of free-radical damage, therefore eating eggplant regularly can have anti-aging effect. This rich-colored low carb vegetable is also packed with fiber. I love eggplants, they are low in carbs and high in micronutrients, especially potassium. Hope you like my recipe, don't forget to let me know by leaving a comment ;-)

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Preparation time

Hands-on
Overall

Nutritional values (per serving):

8.7 grams 5.4 grams 20.8 grams 38 grams 18.9 grams 474 calories
Total Carbs14.1grams
Fiber5.4grams
Net Carbs8.7grams
Protein20.8grams
Fat38grams
of which Saturated18.9grams
Energy (calories)474kcal
Magnesium81mg (20%)
Potassium752mg (38%)

Macronutrient ratio: Calories from carbs (8%), protein (18%), fat (74%). Are you counting total carbs? This post explains whether you should be counting total or net carbs.

Ingredients (makes 6 servings):

  • 2 medium eggplants / aubergines (750 g / 26.5 oz / 1.6 lb)
  • 1 cup Marinara sauce ( 240 g / 8.5 oz)
  • 300 g fresh spinach (10.6 oz) or g frozen spinach (330 g / 11.6 oz)
  • 1 ⅓ cup feta cheese (200 g / 7.1 oz)
  • 1 cup mozzarella cheese, grated (110 g / 4 oz)
  • ½ cup parmesan cheese, grated (30 g / 1.1 oz)
  • 6 large eggs, free-range or organic
  • ¼ cup + 2 tbsp ghee - you can make your own (85 g / 3 oz)
  • ½ tsp salt or more to taste (I like pink Himalayan)
  • Optional: fresh herbs such as basil and oregano for garnish

For "regular" Lasagna, instead of the spinach, use 500 g / 1.1 lb ground beef or turkey cooked on a tablespoon of ghee and flavoured with the marinara sauce. When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Preheat the oven to 200 C / 400 F. Slice the eggplant into ½ inch (~ 1 cm) slices and place on a baking tray. Grease with ¼ of melted ghee, season with a pinch of salt and place in the oven. Cook for about 20 minutes. |Vegetarian Keto Lasagna
  2. If you're using frozen spinach, let it defrost at room temperature for a couple of hours (or microwave). If you're using fresh spinach, you'll need to blanch it. Bring a pot of water to a boil over high heat. Fill a bowl with ice and water or simply with cold water. Place the spinach leaves into the boiling water and cook for 30-60 seconds. Transfer the leaves immediately into the iced water using tongs or a strainer. One it cools down, remove from the cold water. Drain the excess water by placing the spinach in a strainer and squeezing the excess fluids out. |Vegetarian Keto Lasagna
  3. Meanwhile, prepare the Marinara sauce by following this recipe. |Vegetarian Keto Lasagna
  4. When the eggplant is done, remove from the oven and set aside. Reduce the temperature to 180 C / 360 F. Prepare the omelettes. Crack one egg at a time in a bowl, season with a pinch of salt and mix well. |Vegetarian Keto Lasagna
  5. Pour on in a hot pan greased with ghee (use the remaining 2 tablespoons of ghee for greasing the pan as needed) and swirl around to create a very thin omelette. Cook for just about a minute or two, until the top is firm. Place on a plate and repeat for the remaining eggs. Make a total of 6 omelettes. Start assembling the lasagna by placing a layer of 2 omelettes on the bottom of a banking dish (I used a 9 x 12 inch / 23 x 30 cm baking dish).
    You can create less layers if you like - it's totally up to you. Just make sure you top the lasagna with some mozzarella and parmesan. |Vegetarian Keto Lasagna
  6. Spread a third of the Marinara sauce on top of the omelettes. Add a third of the eggplant slices, ... |Vegetarian Keto Lasagna
  7. ... a third of the grated mozzarella cheese, half of the spinach... |Vegetarian Keto Lasagna
  8. ... and half of the crumbled feta cheese. Top with 2 more omelettes. |Vegetarian Keto Lasagna
  9. Repeat layering the lasagna: Spread a third of the Marinara sauce on top, add a third of the eggplant slices and a third of grated mozzarella. Add the remaining spinach and feta cheese. For the last layer, add the remaining omelettes, marinara sauce, eggplant slices and mozzarella cheese. Top with all of the grated parmesan cheese and place in the oven. Bake for 25-30 minutes. When done, the top gets crispy and golden brown. Remove from the oven and set aside to cool down. Cut into 6 pieces / servings. |Vegetarian Keto Lasagna Eat immediately or let it cool down and store in the fridge for up to 5 days. The lasagna can be served either warm or cold. |Vegetarian Keto Lasagna

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (28)

This is sooo good! It was a hit even with non vegan non ketonites.

Reply

Thank you Miles! Smile

Reply

Can you suggest a replacement for eggs.

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You could use more eggplant slices or zucchini slices but it will result in more carbs per serving.

Reply

Could I use ricotta cheese instead of feta?

Reply

Yes, that will work too Smile

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I find out your blog today and I am browsing through it for hours, this is the best blog
For Keto diet. Thank you so much, the lasagna seems delicious I will sure will try it.
Also, I will look in the future to get your app.
Xx
Ma

Reply

Thank you for your kind words!

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This is such an awesomely delicious recipe! It was a little time consuming but once I tried it, I knew it had been worth every effort! Honestly, I think I like it better than traditional lasagna. Thank you, Martina! This will now be a staple in my book.

Reply

Thank you Lauren, I'm glad you liked it! Smile

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Thank you so much!! I have been looking for vegetarian keto recipes all ove the net...

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Thank you Patty, I'll try to post more vegetarian recipes - you're right that there are not enough of them Smile

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This recipe is amazing! I had to double the recipe the second time around as my family couldn't get enough. Thanks!

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Thank you Sarah, I'm glad you liked it! Smile

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Can you recommend a substitution for eggplant? I'm allergic, unfortunately but I'd really like to try this recipe. Looks great!

Reply

Hi Alana, I guess you can try zucchini slices instead? Smile

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OMG thank you so much for this! It took some time to put this together, but it's absolutely worth the effort. This was delicious reheated at lunch today, and I honestly could not tell the difference between your "egg" lasagne sheets and the traditional ones. This made my day Smile

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Thank you so much, I'm glad you liked it! Smile

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This recipe is the best! It makes for good breakfast too.

Reply

Thank you! Smile

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Thank you so much for the two week plan. I'm brand new to this and being meat free is a big challenge. I'd be lost without this.

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Thank you Brianna, glad you liked it! Smile

Reply

What's the best way to reheat this once it's defrosted?
Loving the veggie-keto plan

Reply

Thank you Jack! I'd leave it overnight in the fridge (or at room temperature for an hour) and then just reheat it in a microwave or regular oven.

Reply

Any update on the vegetarian diet plan? Thank you for all your hard work!

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Thank you. Yes, just working on it these days, will be on my blog next week Smile

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OH MY thank you!!! Vegetarian keto can be hard and there are not many recipes out there.

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Thanks Shirley, hope you like it! Smile

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