Eggplant Parmesan Casserole: A Cheesy & Low-Carb Italian Delight

This keto-friendly Eggplant Parmesan Casserole delivers all the classic Italian flavors and textures without the carbs. Tender roasted eggplant replaces breaded layers, while the blend of melted cheeses and rich marinara sauce brings pure comfort in every bite.

• Total Cooking Time: 50 minutes
• Preparation Time: 15 minutes
• Cooking Time: 35 minutes
• Servings: 4

Ingredients

For the Eggplant Layers:

1. 2 medium eggplants, sliced into ½-inch rounds
2. 2 tbsp olive oil
3. ½ tsp salt
4. ¼ tsp black pepper

For the Sauce & Cheese Layers:

• 1 ½ cups (375 ml) sugar-free marinara sauce
• 1 cup (100 g) shredded mozzarella cheese
• ½ cup (50 g) grated Parmesan cheese
• ½ tsp garlic powder
• ½ tsp dried oregano
• ½ tsp red pepper flakes (optional, for spice)
• ½ cup (100 g) ricotta cheese (optional, for extra creaminess)
• 2 tbsp fresh basil, chopped (for garnish)

Optional Additions:

1. ½ tsp Italian seasoning for extra depth
2. ¼ cup crushed pork rinds for a crispy top layer
3. 1 tbsp balsamic vinegar in the sauce for extra richness

Substitutions:

• Dairy-free: Use dairy-free cheese alternatives.
• Extra protein: Add cooked ground beef or sausage between layers.
• No eggplant? Use zucchini as a substitute.

Step-by-Step Instructions

1. Preheat the Oven:
   • Set oven to 200°C (400°F) and line a baking sheet with parchment paper.
2. Roast the Eggplant Slices:
   • Arrange eggplant slices on the baking sheet, brush with olive oil, and season with salt and pepper.
   • Roast for 15–20 minutes, flipping halfway, until tender.
3. Prepare the Sauce & Cheese Mixture:
   • In a bowl, mix marinara sauce, garlic powder, oregano, and red pepper flakes.
   • In another bowl, combine mozzarella and Parmesan cheese.
4. Assemble the Casserole:
   • Spread ⅓ of the marinara sauce at the bottom of a baking dish.
   • Layer half of the roasted eggplant slices over the sauce.
   • Add half of the mozzarella-Parmesan mix (and ricotta if using).
   • Repeat layers, finishing with a generous cheese topping.
5. Bake Until Golden & Bubbly:
   • Bake for 20 minutes, then broil for 3–5 minutes until cheese is golden brown.
6. Garnish & Serve:
   • Sprinkle with fresh basil and serve warm with a side salad or keto garlic bread.

Nutritional Information (Per Serving)

• Calories: 320
• Protein: 18 g
• Fats: 22 g
• Carbohydrates: 10 g
• Fiber: 4 g
• Sugar: 5 g

Vitamins & Benefits

• Eggplant: High in fiber and antioxidants.
• Mozzarella & Parmesan: Provide calcium and protein for bone health.
• Olive Oil: Contains heart-healthy monounsaturated fats.

Did you know? Eggplant is technically a fruit! It belongs to the same family as tomatoes and potatoes, making it a versatile ingredient in many cuisines.

Storage Tips

• Refrigeration: Store in an airtight container for up to 4 days.
• Reheating: Warm in an oven at 180°C (350°F) for 10 minutes.
• Freezing: Freeze before baking for up to 2 months, then bake fresh.

FAQ

❓ Can I make this ahead of time?
✔️ Yes! Assemble and refrigerate up to 24 hours in advance, then bake when ready.

❓ What pairs well with this dish?
✔️ Serve with a fresh Caesar salad, roasted asparagus, or keto-friendly garlic bread.

❓ How do I prevent watery eggplant?
✔️ Salt the slices and let them sit for 10 minutes before roasting to remove excess moisture.