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    Home » Recipes » Vegetarian Entrees

    The Best Eggplant Parmesan Casserole - "Low Carb and Keto"

    First Published: October 22, 2020 . Last Modified: January 31, 2024 lisa22 Comments This post may contain affiliate links

    Jump to Recipe
    low carb- keto eggplant parmesan

    This low carb eggplant parmesan casserole is easy to make and requires no breading. It's gluten free and the best keto eggplant recipe you'll eat. Once you try it, you'll want to make this eggplant recipe over and over again!

    low carb eggplant recipe

    Eggplant parmesan has always been one of my favorites. I never have made it very often because I didn't like all the work involved. There was breading the eggplant, frying it, making the sauce, putting the casserole together then baking it. Forget all that! I have a new way of doing it which cuts calories and also saves plenty of time. This low carb eggplant parmesan is my lazy way of making a great keto eggplant recipe.    

    How to make Low Carb Eggplant Parmesan

    Don't get me wrong. I love breaded, fried eggplant. Or breaded, baked eggplant. But when you put it in a casserole with sauce and cheese, the breading tends to get a little soggy.

    My new way of making eggplant parmesan is to slice the eggplant fairly thin and roast it on parchment paper for 20 minutes in the oven. Do not omit this step because you will have a watery casserole if you don't bake the eggplant first.

    The casserole is put together with low sugar marinara sauce and cheese. I use my own homemade marinara sauce  in this recipe and I always keep some in the freezer. My sauce takes only 25 minutes to make and it is always good to have a batch on hand.  The eggplant casserole is baked in the oven for 35 more minutes before it's ready to eat.

    Low Carb and keto eggplant parmesan casserole

    Picking the best eggplant 

    I prefer smaller eggplants because I think they are more flavorful and less bitter. My favorite are graffiti eggplants (below photo) but  I also buy Italian eggplants. Both are scaled down versions of the larger purple variety. They both have a finer flesh and skin making it more enjoyable to my palate. However, use whatever eggplant you like because everyone's tastes are different.  Eggplant is a vegetable with lots of nutrition and a very tasty way to make dinner.

    It is best to slice the eggplant and sprinkle it with salt to release the moisture and bitterness from it before cooking. It's easy to dry with paper towels. Just make sure you set some time to do this. There is a world of difference in the flavor of this baked eggplant parmesan recipe if you do just a little bit of prep work.

    purple graffiti eggplant

    Serving Suggestions for Keto Eggplant Parmesan Casserole

    If you want to keep your dinner low carb and/or keto friendly, serve this eggplant next to my crispy Air Fryer Chicken Legs  or with an Avocado, Tomato and Arugula Salad.  It works as a dinner entree or hearty side dish.

    If you are not on a keto diet or counting carbs, this eggplant is great served next to pasta or on a hoagie roll. Here are MORE dishes to serve with eggplant parmesan.

    What About Leftovers?

    This recipe reheats nicely in the microwave. It can be kept in the fridge for 3 to 4 days in an airtight container and is also a really good recipe to also make in advance then reheat in the oven.  

    I don't recommend freezing the leftovers as the texture of the casserole can change and the eggplant can get a bit soggy. 

    serving of eggplant parm

    More Eggplant Recipes: 

    EGGPLANT PASTA SKILLET via $5 DINNERS

     EGGPLANT AND TOMATO RELISH

    BAKED EGGPLANT PARMESAN ROUNDS

     EGGPLANT AND HALLOUMI CHEESE WITH HONEY HARISSA SAUCE 

     EGGPLANT AND TOMATO RELISH

    low carb- keto eggplant parmesan

    If you like this keto eggplant recipe, please give it 5 stars below. 

    RECIPE

    low carb eggplant casserole
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    5 from 12 votes

    Low Carb Eggplant Parmesan Recipe

    This cheesy eggplant parmesan casserole is a perfect vegetarian dinner. It's both low carb and keto friendly!
    Prep Time20 minutes mins
    Cook Time55 minutes mins
    Total Time1 hour hr 15 minutes mins
    Course: entree or side
    Cuisine: American Italian, Vegetarian
    Servings: 6 to 8 servings
    Calories: 433kcal
    Author: Lisa Grant

    Equipment

    • casserole dish
    • baking pan

    Ingredients

    • 2 medium eggplant ends cut off
    • sea salt
    • 1 to 2 Tablespoons olive oil
    • 3 cups marinara sauce
    • 2 cups ricotta cheese
    • ½ cup Parmesan cheese
    • 3 cups shredded mozzarella cheese
    • 1 Tablespoons dried parsley

    Instructions

    • Preheat oven to 400 degrees. Slice the eggplant into ¼ inch slices. Line a cutting board with paper towels and lay out the eggplant then sprinkle with seas salt. Let eggplant rest for 15 minutes then blot all moisture with additional paper towels.
    • After eggplant is dried off, place it on two cookie sheets lined with parchment paper. Brush the eggplant with olive oil.
    • Bake in the oven for 20 minutes, turning eggplant once halfway during cooking time.
    • Spray a 3 quart baking dish with cooking spray. Put a few spoons of sauce on the bottom of the pan. Line it with ⅓ of the eggplant.
    • In a small bowl, mix together the ricotta and Parmesan cheese.
    • Spoon half of the cheese mixture over the eggplant. Top with about ⅓ of the sauce. Then sprinkle with ⅓ of the mozzarella cheese.
    • Top with another layer of eggplant, remaining ricotta cheese mixture, sauce and mozzarella cheese.
    • Next do a layer of eggplant, remaining sauce and remaining mozzarella cheese. Sprinkle with parsley.
    • Cover with foil and bake for 30 minutes or until casserole is cooked and bubbly. Remove foil and bake for 5 more minutes or until cheese is golden brown.

    Notes

    Any size eggplant can be used but I like medium eggplant with thin skin because I leave the skin on when cooking. It can be removed if you prefer it that way.  

    Nutrition

    Calories: 433kcal | Carbohydrates: 20g | Protein: 28g | Fat: 28g | Saturated Fat: 16g | Cholesterol: 92mg | Sodium: 1200mg | Potassium: 900mg | Fiber: 7g | Sugar: 11g | Vitamin A: 1374IU | Vitamin C: 12mg | Calcium: 585mg | Iron: 2mg

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    Comments

    1. Liz says

      February 11, 2018 at 7:27 am

      Lisa, I LOVE this lighter, easier and still cheesy Eggplant Parm!! Perfect for Lent!

      Reply
      • lisa says

        February 15, 2018 at 11:28 pm

        Thanks! I make it once a week!

        Reply
    2. Cindy@CindysRecipesandWritings says

      February 11, 2018 at 10:31 am

      I like the idea for sandwiches too!

      Reply
    3. Wendy says

      February 11, 2018 at 2:00 pm

      Perfect meal for any time of the year.

      Reply
    4. Carole Resnick says

      June 03, 2019 at 1:26 am

      It is now June 2, 2019. It is still freezing in Cleveland. My heat just kicked on. I will get a couple of eggplant on Tuesday and meke this on Wednesday. Thanks, Lisa.

      Reply
    5. Maria says

      October 22, 2020 at 1:38 pm

      5 stars
      I love the ease of making this eggplant parmesan. No breading or no frying is for me!

      Reply
    6. Heather says

      October 22, 2020 at 3:58 pm

      Eggplant parm is one of my favorite dishes. I can't wait to try this casserole!

      Reply
    7. Charla says

      October 22, 2020 at 6:13 pm

      5 stars
      This sounds like the perfect low carb casserole to have during the winter months, guilt free!

      Reply
    8. Sue says

      October 22, 2020 at 6:30 pm

      5 stars
      I love eggplant parmesan. Can't wait to give your healthier version a try!

      Reply
    9. Beth says

      October 22, 2020 at 7:28 pm

      5 stars
      Oh my goodness this looks so delicious and tasty! My husband is going to love this recipe! I can't wait to make this!

      Reply
    10. Jennifer Brock says

      October 22, 2020 at 7:43 pm

      This looks so delish!!!!! Def adding these ingredients to my grocery list asap!

      Reply
    11. Lisa Huff says

      October 22, 2020 at 7:44 pm

      5 stars
      We really need to buy more eggplant! I just never think of getting it and this Baked Eggplant Parmesan Casserole is the perfect way to get my family to eat it!

      Reply
    12. Jamie says

      October 22, 2020 at 8:00 pm

      5 stars
      Love this recipe! The ingredients are simple and I have everything I need for dinner tonight! This is one of my favorite ways to use eggplant.

      Reply
    13. Amber Myers says

      October 22, 2020 at 8:27 pm

      Oh yum, this would be such a delicious dinner. I am so excited to make it. Your photos make me want to lick the screen, ha.

      Reply
    14. Amanda says

      October 22, 2020 at 11:13 pm

      I absolutely LOVE eggplant parm...I can't wait to give your recipe a try!

      Reply
    15. Tisha says

      October 23, 2020 at 4:37 pm

      5 stars
      This is such a great low carb recipe!!! Healthy version of a classic dish!

      Reply
    16. Jamie says

      October 07, 2021 at 5:45 pm

      5 stars
      I love how easy and simple this is to prepare! This made my whole house smell amazing and we loved it for dinner!

      Reply
    17. Anjali says

      October 07, 2021 at 5:52 pm

      5 stars
      I love eggplant parmesan but rarely make it or order it when we're at a restaurant because it's so bad for you! I love your healthier lightened up version - can't wait to try it soon!

      Reply
    18. Eliza says

      October 07, 2021 at 6:26 pm

      5 stars
      I love the flavors of Eggplant Parmesan and I’m so excited that you have created such a great healthy recipe. Another winner from Jersey Girl Cooks!

      Reply
    19. Megan Ellam says

      October 07, 2021 at 6:41 pm

      5 stars
      Yummo! This casserole looks so good. Bookmarked for later. Thanks for sharing.

      Reply
    20. Gavin Sutherland says

      October 07, 2021 at 6:57 pm

      5 stars
      I've started cooking with eggplant more and gave this a whirl the other day. Simple, easy to follow the recipe and the taste was perfection! Cheers

      Reply
    21. Liz says

      August 26, 2023 at 6:34 pm

      I’m making this now. I followed the recipe haphazardly, but it should be great. I salted the slices and left them for a lot longer, and I baked them a lot longer. I added some toasted Panko crumbs on the top, because my husband is a texture freak. I really appreciate your guidelines and helpful hints.

      Reply

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    Hi, I'm Lisa

    I love creating recipes and cooking for my family and friends. It's great to bring everyone to my kitchen to talk, laugh and eat. I also like to spread my love for cooking to others. So grab an apron and let's do it together. I promise my recipes will be easy and delicious!

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