Sara Louise’s Keto Eggplant Parmesan

keto eggplant parmesan recipe

This keto Parmesan eggplant recipe is a delicious and wholesome vegetarian keto dish. An absolute all round winner indeed. One of the great aspects about this keto eggplant Parmesan recipe is that you can make a big batch of it for weekly meal prep and even freeze it for a few days, it will easily last for 3-4 days in the chiller.

Overall I think keto eggplant Parmesan is an extremely wholesome dish. Give it a try, you won’t be disappointed. I find that eggplant is a great meat substitute when you are trying to keep your protein macros in check. If you dig eggplants and you really should; why not try this Mediterranean style spicy keto eggplant also? Let me know if you made the keto eggplant Parmesan recipe in the comments.

keto eggplant parmesan recipe

Sara Louise's Keto Eggplant Parmesan

A tasty eggplant recipe with yummy Parmesan cheese.
5 from 5 votes
Print Pin Rate
Prep Time: 15 days
Cook Time: 50 days
Servings: 12
Calories: 92kcal
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  • 1 Large eggplant
  • 3 Oz Full fat plain Greek yogurt
  • 2 Cups Marinara sauce With no added sugar
  • 6 Ounces Grated Parmesan cheese
  • 1 12 Oz Bag of riced cauliflower
  • 1/4 Cup Cooking water (from the pan)
  • 1 Tsp A pinch of sea salt


  • Start by heating the oven to 375F
  • Line Eggplant slices out evenly on some cooking paper and sprinkle with sea salt
  • Bake in the oven for 18-20 minutes.
  • Now remove from the oven.
  • Grease a 9 x 13 inch baking tray with some butter to grease.
  • Place half the eggplant slices on the tray.
  • Top the eggplant slices with half of the marinara sauce and place to one side.
  • Now cook the cauliflower for 5-6 minutes on low heat in water on the stove.
  • Remove the cauliflower and retain the cooking water.
  • Using your blender combine the frozen cauliflower, 1/4 cup of the cooking water, greek yogurt and sea salt It should make a smooth paste.
  • Spread half of the cauliflower paste evenly over the top of the sauce and sprinkle half of the Parmesan cheese over the top.
  • Repeat the process by placing the eggplant slices and marinara sauce and cauliflower paste.
  • Wrap up by sprinkling any leftover Parmesan cheese over the eggplants.
  • Bake for 30-40 minutes in the oven until temptingly golden.
  • Serve up when ready and tuck in.


Calories: 92kcal | Carbohydrates: 7g | Protein: 8g | Fat: 4g | Saturated Fat: 3g | Cholesterol: 13mg | Sodium: 637mg | Potassium: 342mg | Fiber: 2g | Sugar: 4g | Vitamin A: 310IU | Vitamin C: 18.5mg | Calcium: 180mg | Iron: 0.8mg
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