Keto Vegetarian Eggplant Parmesan / Parma / Parmy

That old debate – is it a parma? Or a parmy? Or if you’re American, a parmesan? Where I’m from this a parma – but not your usual one. This Keto Vegetarian Eggplant Parmesan is the perfect vegetarian dish if you’re wanting to eat a bit less meat and bit more veg.

I used tasty cheese for this version, but it would be just as delicious with mozzarella.

There seems to be a shortage of quality keto vegetarian recipes, and when I found some cheap eggplants recently I spent many days googling Keto Vegetarian Eggplant without finding anything that grabbed my attention!

The key to get this dish really melt in the mouth is to ensure the eggplants are cooked all the way through and almost falling apart. They absorb the flavour of the cheese and tomato paste and become a rich and satisfying meal, even for meat eaters.

My carnivore husband rated them “not bad for an eggplant dish”.. when it comes to creating a parma without chicken, this Keto Vegetarian Eggplan Parmesan tastes just as good to me!

It’s not as much work as you might think – the majority of the time is baking the eggplant. I like to serve this with baby spinach leaves drizzled with olive oil.

If you’re looking for more Keto Vegetarian recipes, check out;

Keto Vegetable Bake with Creamy Pesto

Keto Vegetarian Bolognese

Keto Vegetarian Curry with Paneer

3.34 from 3 votes

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Keto Vegetarian Eggplant Parmesan

This delicious vegetarian dish will have you forgetting about meat in no time. On a base of crispy but soft eggplant discs, the classic combination of cheese and tomato shines.

Serve with fresh basil or parsley sprinkled on top. 

The carb count excludes half of the almond flour, as you don't eat it all. 

Servings 2

Calories 470 kcal

Ingredients

• 1 eggplant
• 1 egg

Crumb

• 1/4 cup almond flour
• 1/4 cup grated parmesan
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 1 teaspoon garlic powder
• 2 teaspoons dried basil

Topping

• 4 tablespoons passata or marinara sauce
• 1 cup grated tasty cheese or mozzarella

Instructions

1. Preheat the oven to 200C / 392F and line a large baking dish with baking paper.

2. Peel the eggplant and cut into 4 x 2cm thick slices. 

3. Whisk the egg in a shallow bowl. In a separate bowl, whisk together the crumb ingredients, breaking up any lumps. 

4. Dip each piece of eggplant in the egg mixture then coat in the crumbs. Place in the baking dish. 

5. Bake for 20 minutes, flip and bake for a further 20 minutes until golden. 

6. Top with passata and cheese and bake for a further 3 - 5 minutes or until the cheese is melted.

Nutrition Facts

Keto Vegetarian Eggplant Parmesan

Amount Per Serving

Calories 470 Calories from Fat 279

% Daily Value*

Fat 31g48%

Saturated Fat 15g94%

Cholesterol 152mg51%

Sodium 1751mg76%

Potassium 794mg23%

Carbohydrates 18g6%

Fiber 9g38%

Sugar 10g11%

Protein 27g54%

Vitamin A 1010IU20%

Vitamin C 8.4mg10%

Calcium 636mg64%

Iron 3.4mg19%

* Percent Daily Values are based on a 2000 calorie diet.

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