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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
Hands-on Overall
Nutritional values (per serving)
Net carbs7.3 grams
Protein16.2 grams
Fat31.2 grams
Calories405 kcal
Calories from carbs 8%, protein 17%, fat 75%
Total carbs15.1 gramsFiber7.8 gramsSugars6.3 gramsSaturated fat15.9 gramsSodium677 mg(29% RDA)Magnesium75 mg(19% RDA)Potassium500 mg(25% EMR)
Ingredients (makes 4 servings)
- 1 large eggplant (500 g/ 1.1 lb)
- 1/2 tsp salt
- 1 large egg
- 1 tbsp heavy whipping cream or coconut milk or almond milk
- 1/2 cup of almond flour (50 g/ 1.8 oz)
- 1/2 cup of coconut flour (60 g/ 2.1 oz)
- 1 tsp dried Italian herbs
- 1 cup Parmesan cheese or other Italian hard cheese (90 g/ 3.2 oz)
- Salt and pepper to taste
- 1/4 cup ghee or coconut oil for frying (55 g/ 1.9 oz) - add more if needed
- Optional: dip in some Marinara Sauce
Instructions
- Cut the eggplant widthwise into thin slices (about 1/4 inch / 1/2 cm thick). Season the slices with 1/2 teaspoon of salt and leave to rest for about an hour.
- 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.
- Crack the egg into a bowl and beat with the cream.
- 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.
- Start by dipping the eggplant slices, one at a time, in the egg, then in grated Parmesan cheese ...
- ... 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.
- 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.
- Place the fried eggplant on a plate and repeat for the remaining slices. Enjoy hot or cold!
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!!
Ingredients
- 1 large eggplant (500 g/ 1.1 lb)
- 1/2 tsp salt
- 1 large egg
- 1 tbsp heavy whipping cream or coconut milk or almond milk
- 1/2 cup of almond flour (50 g/ 1.8 oz)
- 1/2 cup of coconut flour (60 g/ 2.1 oz)
- 1 tsp dried Italian herbs
- 1 cup Parmesan cheese or other Italian hard cheese (90 g/ 3.2 oz)
- Salt and pepper to taste
- 1/4 cup ghee or coconut oil for frying (55 g/ 1.9 oz) - add more if needed
- Optional: dip in some Marinara Sauce
Instructions
- Cut the eggplant widthwise into thin slices (about 1/4 inch / 1/2 cm thick). Season the slices with 1/2 teaspoon of salt and leave to rest for about an hour.
- 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.
- Crack the egg into a bowl and beat with the cream.
- 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.
- Start by dipping the eggplant slices, one at a time, in the egg, then in grated Parmesan cheese ...
- ... 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.
- 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.
- Place the fried eggplant on a plate and repeat for the remaining slices. Enjoy hot or cold!
Nutrition (per serving)
Calories405kcal
Net Carbs7.3g
Carbohydrates15.1g
Protein16.2g
Fat31.2g
Saturated Fat15.9g
Fiber7.8g
Sugar6.3g
Sodium677mg
Magnesium75mg
Potassium500mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 7.3 g | 16.2 g | 31.2 g | 405 kcal |
| Eggplant (aubergine), fresh |
| 3.6 g | 1.2 g | 0.2 g | 31 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 1.6 g | 1.2 g | 18 kcal |
| Cream, heavy whipping, pouring, full-fat (30-40% fat) |
| 0.1 g | 0.1 g | 1.4 g | 14 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 1.1 g | 2.7 g | 6.6 g | 74 kcal |
| Coconut flour, organic |
| 1.6 g | 2.6 g | 2.3 g | 55 kcal |
| Italian seasoning (mixed herbs) |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Parmesan cheese |
| 0.7 g | 8 g | 5.8 g | 88 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Ghee |
| 0 g | 0 g | 13.8 g | 125 kcal |
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