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Keto Eggplant Parmesan

|Keto Eggplant Parmesan

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

Preparation time

Hands-on
Overall

Nutritional values (per serving):

7.3 grams 7.8 grams 16.2 grams 31.2 grams 15.9 grams 405 calories
Total Carbs15.1grams
Fiber7.8grams
Net Carbs7.3grams
Protein16.2grams
Fat31.2grams
of which Saturated15.9grams
Energy (calories)405kcal
Magnesium75mg (19%)
Potassium499mg (25%)

Macronutrient ratio: Calories from carbs (8%), protein (17%), fat (75%)

Ingredients (makes 4 servings):

Instructions:

  1. Cut the eggplant widthwise into thin slices (about ¼ inch / ½ cm thick). Season the slices with ½ teaspoon of salt and leave to rest for about an hour. |Keto Eggplant Parmesan
  2. 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. |Keto Eggplant Parmesan
  3. Crack the egg into a bowl and beat with the cream. |Keto Eggplant Parmesan
  4. 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. |Keto Eggplant Parmesan
  5. Start by dipping the eggplant slices, one at a time, in the egg, then in grated Parmesan cheese ... |Keto Eggplant Parmesan
  6. ... 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. |Keto Eggplant Parmesan
  7. 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. |Keto Eggplant Parmesan
  8. Place the fried eggplant on a plate and repeat for the remaining slices. Enjoy hot or cold! |Keto Eggplant Parmesan

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

Comments (16)

Substitute for egg please

Reply

I've seen others using buttermilk instead of eggs but it's just a guess, I haven't tried it.

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Hi, is it possible to bake it in the oven instead pan frying it?

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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).

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Has anyone made without almond flour?  Hubby has a tree nut allergy.  Thanks!

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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.

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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!

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Thank you for the great tip, Lee!

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Wouldnt this be great with a marinara on top and maybe some shredded parm cheese? YUM

Reply

Definitely a must-try! Smile

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Dear Helene, The original non keto recipe was made with Marinara sauce and parmesan so definitely worth trying

Reply

I just added a link to my low-carb Marinara sauce as optional Smile

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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.

Reply

You spotted a typo there! Thanks Terri, it's just half of it Smile

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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!

Reply

Thank you Cristina! Eggplant and rosemary are the perfect marriage! Smile

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