Gluten Free/ Low Carb/ Main Dishes

Baked Eggplant Parmesan

My take on the classic Eggplant Parmesan recipe has layers of eggplant, low carb Marinara sauce and an added ingredient of goats cheese for extra flavour.   

This baked Eggplant Parmesan recipe is delicious warm and I think, better cold the next day.   I do actually prefer this cold the next day with a salad.  However, the big problem is not eating it all once it is out of the oven.

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The addition of the goats cheese gives this baked eggplant Parmesan dish an added layer of flavour.   Since this recipe was originally my 200th post back in 2011, I am not sure why I added this to it, but I’m glad I did.  It was now time to revisit this recipe and take better photos.   

I had forgotten how much I enjoy this baked eggplant Parmesan and it too a LOT of self control not to eat the whole dish before the Chief Taster came home that day.  During my second helping I did ponder on whether I could make something else for him, just so I could have this all to myself.  Perhaps tell him I had just had a salad that day and I was laying on the sofa, unable to move because I had exerted myself cooking his dinner.  It did cross my mind.  

Eggplant slices are coated with a mix of oregano and almond flour.  I used a low carb Marinara sauce but did not drown the eggplant slices in it.  As the dish cooks with the bubbling cheese, the sauce spreads and I wanted to be able to cut clear slices without too much sauce oozing out.   

For this recipe I cut the eggplant slices into circular rounds rather than long strips.  It doesn’t make any difference which way you slice the eggplant but the circles were easier to cut and serve.    You could overlap them as you are assembling the layers too.  If you want a chunky sliced section when serving, then use strips.  If you want something that is easier to remove from the pan, try circles.  

I’ve also made this dish with zucchini but since that was many years ago. That’s another one to revisit and take better photographs before I re-share it with you!

A few things to keep in mind when making this Baked Eggplant Parmesan: 

  • Feel free to omit the goats cheese.  Either leave it out or replace it with another cheese such as Cheddar Cheese.  Feta cheese might be an interesting variation.
  • If you don’t make your own low carb Marinara sauce, cheat with a bottled sauce but make sure it is a low sugar one. 
  • If you need your meat, add cooked minced beef to the layers. 
  • Let the dish sit for at least 15 minutes before serving so the liquids that were released during cooking have time to settle.  Plus hot tomato sauce and cheese will burn your tongue!
  • Try a slice cold the next day.  Trust me.  
5 from 1 vote
Baked Eggplant Parmesan
Prep Time
20 mins
Cook Time
20 mins
Resting time
15 mins
Total Time
40 mins
 

A low carb baked eggplant Parmesan with goats cheese for a twist on flavour.

Course: Lunch, Main Course
Cuisine: Italian
Keyword: gluten free low carb recipes, Healthy Comfort Food, healthy eggplant parmesan without breadcrumbs, low carb eggplant
Servings: 4 People
Calories: 508 kcal
Author: Angela Coleby
Ingredients
  • 2 Eggplants medium
  • 1 cup Almond flour
  • 1 teaspoon Oregano dried
  • ½ teaspoon Salt
  • 1 Egg beaten
  • 1/4 cup Olive oil you may need more for frying
  • ¾ cup Marinara sauce
  • 1 cup Parmesan cheese grated
  • ½ cup Goats cheese soft or sliced
  • ½ cup Mozzarella cheese grated
Instructions
  1. Slice the eggplant into either circular rounds or strips, about 1 cm width.
  2. Combine the almond flour, salt and the oregano in a bowl.

  3. Dip the eggplant slices into the beaten egg, then into the almond mixture.

  4. Heat the oil in a frying pan on a medium heat.
  5. Gently fry the eggplant on both sides until golden brown. Repeat for all slices.
  6. Preheat the oven to 200C/400F degrees.
  7. In a baking dish, put a layer of Marinara sauce on the bottom, then place a layer of the fried eggplant slices on top.
  8. Add a layer of goats cheese and sprinkle half the Parmesan.

  9. Repeat the layers of eggplant, Marinara sauce, goats cheese and Parmesan

  10. Top with the grated Mozzarella cheese.

  11. Bake in the oven for about 15-20 minutes.
  12. Rest for 15 minutes.
  13. Eat and enjoy!
Recipe Notes

Serves 4

Nutritional Info per ¼ recipe: 508 Calories, 41g Fat, 22g Protein, 16g Total Carbs, 5g Fibre, 11g Net Carbs 

Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information

Nutrition Facts
Baked Eggplant Parmesan
Amount Per Serving (1 Serving)
Calories 508 Calories from Fat 369
% Daily Value*
Total Fat 41g 63%
Total Carbohydrates 16g 5%
Dietary Fiber 5g 20%
Protein 22g 44%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

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9 Comments

  • Reply
    Christopher Wearmouth
    July 9, 2018 at 8:34 am

    Tried the Eggplant Parmesan and was a great alternative. Will do this dish again

  • Reply
    libby anderson
    July 25, 2012 at 3:26 pm

    had enough over for lunch today and we both agreed it was better for the keeping.

    • Reply
      Divalicious
      July 25, 2012 at 8:34 pm

      I totally agree…is much better the next day cold!

  • Reply
    Devina Divecha
    November 22, 2011 at 8:41 pm

    I absolutely despise aubergines. So HOW have you managed to make me crave this one!? I think it’s the cheese haha. Congrats on the 200th!

    • Reply
      Angie C
      November 22, 2011 at 9:04 pm

      Thanks Devina…am chuckling away…smother it with cheese and you are good to go!

      • Reply
        libby anderson
        July 22, 2012 at 11:05 am

        I made this for lunch today and it was great. I added cheese sauce made with cream butter and mozarella. Also a bit of feta crumbled in between layers.. Yum yum
        Your recipes are so inspiring and I really look forward to trying loads more. You must spend hours inventing and cooking and to share with others is a joy indeed.

        • Reply
          Divalicious
          July 22, 2012 at 7:49 pm

          ooh, that sounds delicious Libby! I am just so delighted you enjoy my recipes…makes it all worthwhile! (as well as a happy husband with the constant plates of new food!) 😉

  • Reply
    Angie C
    November 22, 2011 at 10:54 am

    Thanks…loving the idea of this in a sandwich,,,,,!

  • Reply
    I Live in a Frying Pan
    November 22, 2011 at 10:18 am

    Congratulations on your 200th post!! And no better way to celebrate it with eggplant parmigiano…used to love this dish in the US, plain or even stuffed in a sandwich (so much for gluten-free!). Would love to try the goat cheese version too at some point.

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