This Low Carb Crispy Eggplant Parmesan is a tasty twist on the classic dish. It’s made with baked, golden eggplant slices layered with rich marinara sauce and gooey cheese—yum!
Believe me, you won’t miss the breading! It’s a fun dinner that feels fancy but is easy to whip up. I love serving it with a fresh salad for a colorful meal. Enjoy without the carb overload!
Key Ingredients & Substitutions
Eggplant: Look for firm, glossy eggplants without blemishes. If you’re not a fan or can’t find eggplant, zucchini is a great substitute that also holds up well in baking.
Parmesan Cheese: Freshly grated Parmesan is best for this recipe. If you’re avoiding dairy, nutritional yeast adds a cheesy flavor without the carbs.
Almond Flour: This is what makes the breading low-carb. If you have nut allergies, try crushed pork rinds or coconut flour as alternatives, but the texture will be different.
Herbs and Spices: Italian seasoning is a must for flavor. You can easily swap it with dried oregano or basil if that’s what you have on hand.
How Do You Make Sure the Eggplant Stays Crispy?
Getting a crispy eggplant is all about proper preparation. Start by salting the eggplant slices before cooking. This draws out moisture and helps them cook more evenly.
- Cut the eggplant into sticks and sprinkle with salt. Allow them to sit for 30 minutes, then rinse and pat dry.
- Coat evenly in the egg wash first, and then in the almond flour mixture, ensuring a good layer sticks to the eggplant.
- Don’t overcrowd your baking sheet. Leave space between sticks for hot air to circulate and achieve crispiness.
- Using olive oil spray helps achieve a golden-brown crust without excessive greasiness, keeping it light and low-carb!
How to Make Low Carb Crispy Eggplant Parmesan
Ingredients You’ll Need:
- 1 medium eggplant, cut into sticks (like fries)
- 1 cup grated Parmesan cheese
- 1 cup almond flour (for low-carb breading)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp Italian seasoning
- 2 large eggs
- Salt and pepper, to taste
- Olive oil spray or 2-3 tbsp olive oil
- Fresh parsley, chopped (for garnish)
- Marinara sauce, for serving (low sugar if possible)
How Much Time Will You Need?
This delicious dish takes about 10 minutes to prep and 25 minutes to bake, making it a quick dinner option. In total, you’ll need around 35 minutes to have your crispy eggplant parmesan ready to serve!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 400°F (200°C). This ensures it’s nice and hot, which will help make your eggplant crispy. While it heats, line a baking sheet with parchment paper or a silicone baking mat for easy cleanup.
2. Prepare Your Stations:
Set up three shallow bowls for the breading process. In the first bowl, mix together the almond flour, grated Parmesan cheese, garlic powder, onion powder, Italian seasoning, salt, and pepper. In the second bowl, crack and beat the eggs. Leave the third bowl empty to hold the coated eggplant sticks.
3. Coat the Eggplant:
Take each eggplant stick and dip it first into the beaten eggs, letting any excess egg drip off. Then, roll it in the almond flour mixture, pressing gently to ensure a good coating sticks to the eggplant.
4. Arrange on Baking Sheet:
Carefully place the coated eggplant sticks in a single layer on the prepared baking sheet. Make sure there’s space between each stick to allow for even cooking. Lightly spray or drizzle olive oil over the sticks to help them become extra crispy while baking.
5. Bake to Perfection:
Pop the baking sheet into your preheated oven and bake for 20-25 minutes. Be sure to flip the eggplant sticks halfway through the baking time to get them crispy on both sides.
6. Garnish & Serve:
Once they are golden brown and crispy, carefully remove the eggplant from the oven. Garnish with fresh parsley and sprinkle with additional Parmesan cheese if you like. Serve warm with a side of marinara sauce for dipping. Enjoy your delightful crispy, low-carb treat!
Can I Use a Different Type of Flour?
Absolutely! If you’re not keen on almond flour, you can use coconut flour, but keep in mind that it behaves differently and absorbs more moisture. You can also try crushed pork rinds for a crunchy texture, although that will change the flavor a bit.
How Can I Make This Recipe Vegan?
To make this dish vegan, you can replace the eggs with a flaxseed mixture (1 tablespoon ground flaxseed + 2.5 tablespoons water, let it sit to thicken) or unsweetened applesauce. For the cheese, opt for a vegan cheese alternative or nutritional yeast for a cheesy flavor without the dairy.
How Should I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, pop them in the oven at 350°F (175°C) for about 10-15 minutes to bring back the crispiness. Microwaving can make them soggy, so it’s best to avoid that if possible!
Can I Freeze the Eggplant Parmesan?
Yes, you can freeze the cooked sticks! Allow them to cool completely, then place them in a single layer on a baking sheet and freeze until solid. Transfer to a freezer-safe container or bag, and they can be kept for up to 3 months. Reheat from frozen in the oven for best results!