Eggplant Parmesan
Crisp, parmesan-crusted eggplant rounds layered with a quick garlic tomato sauce and melted mozzarella, then baked until bubbling — no flour, breadcrumbs or deep-fryer.
Nutrition per serving
¼ of an 8-inch dish- Net carbs
- 8.6g
- Calories
- 450kcal
- Protein
- 25g
- Fat
- 33g
- Total carbs
- 15 g
- Fiber
- 6.7 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Nut-free (all-parmesan crust): The almond flour is replaced with extra parmesan, so the coating is pure crisp cheese and the dish stays vegetarian.
- Mix the extra parmesan with the first cup, the Italian seasoning and the pepper for the coating. Use a fine, powdery grate so it clings to the eggplant in an even layer.
Zucchini parmesan: Thick planks of zucchini, crumbed and baked the same way, for a lighter and lower-carb "parm".
- Salt the planks for 20 minutes and blot them very dry — zucchini holds even more water than eggplant. Bake the crumbed planks 15–18 minutes, flipping halfway, until golden, then layer and bake as written.
- Crispy eggplant
- Quick tomato sauce
- Assembly
- Nice to have (optional)
- Crispy eggplant
- Quick tomato sauce
- Assembly
- Nice to have (optional)
- Crispy eggplant
- Quick tomato sauce
- Assembly
- Nice to have (optional)
Estimated cost $10.98 for 4 servings ($2.74 each) · how we estimate
Instructions
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Salt the eggplant slices on both sides and lay them on a rack or paper towels for 20 minutes. Pat them very dry — this seasons the eggplant and pulls out the moisture that would otherwise make the coating soggy.
-
Heat the oven to 425°F (220°C) and line two sheet pans with parchment. Beat the eggs in a shallow dish. In a second dish, mix 1 cup parmesan with the almond flour, Italian seasoning and pepper.
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Dip each slice in egg, let the excess drip off, then press into the parmesan mixture to coat both sides. Arrange on the pans and drizzle or brush the tops with 2 tablespoons olive oil.
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Bake 20–25 minutes, flipping halfway, until deep golden outside and tender in the center.
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Meanwhile, make the sauce: warm 1 tablespoon olive oil in a saucepan over medium heat, add the garlic and cook 1 minute without browning. Add the crushed tomatoes, oregano and salt and simmer 15 minutes until thickened. (Or use 1½ cups no-sugar marinara.)
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Lower the oven to 400°F (200°C). Spread a thin layer of sauce in an 8 × 8-inch (20 × 20 cm) baking dish. Layer half the eggplant, half the remaining sauce and half the mozzarella; repeat, then sprinkle with the remaining ¼ cup parmesan.
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Bake 15–20 minutes, until bubbling and browned on top. Rest 10 minutes, then scatter with basil and serve.
Tips for success
-
Slices about ½ inch (1.25 cm) thick are the sweet spot: thinner ones turn leathery, thicker ones stay spongy in the middle. - For the crispiest coating, bake the breaded slices on a wire rack set in the sheet pan so hot air reaches both sides.
- Traditional Parmigiano-Reggiano is made with animal rennet. For a strictly vegetarian dish, choose a parmesan-style cheese labeled vegetarian or made with microbial rennet.
Nice to have, not needed
- A wire rack set in the sheet pan crisps both sides of the eggplant — plain parchment works if you flip the slices halfway.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 2 months
Reheat: Reheat covered at 350°F (175°C) for 15–20 minutes, uncovering for the last 5 — the microwave softens the crust.
Prep tip: Freeze the baked dish in portions; reheat from frozen in the oven, covered, for about 35–40 minutes.
Refrigerate up to 4 days. Reheat at 350°F (175°C) for 15–20 minutes — the microwave softens the crust.
Variations
2 variations, each with its own ingredients and macrosNut-free (all-parmesan crust)
DietThe almond flour is replaced with extra parmesan, so the coating is pure crisp cheese and the dish stays vegetarian.
- blanched almond flour → extra finely grated parmesan
8.1 g net · 428 kcal · 25 g protein · 31 g fat · ≈$2.78 per serving (−0.5 g net carbs vs the original)
Zucchini parmesan
SwapThick planks of zucchini, crumbed and baked the same way, for a lighter and lower-carb "parm".
- eggplant → zucchini
8.1 g net · 444 kcal · 25 g protein · 34 g fat · ≈$2.93 per serving (−0.5 g net carbs vs the original)
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