1 Pan Keto Eggplant Parmesan

For those days when you want a delicious dinner without the meat, this is your new go-to. Using pure strained tomatoes instead of store bought tomato sauce is a little trick I developed for this book. There aren’t any additives or sugars, just tomatoes so it helps to keep the carb count lower. Plus, with a little salt and herbs like oregano and fresh parsley, you can get delicious sauce results with minimal effort. This recipe uses a 3-step dredging process to coat the eggplant slices which helps them crisp up on the outside as they cook. Coconut flour is used instead of wheat flour and almond flour makes a fantastic substitution for breadcrumbs. Cleanup is reduced by frying and baking the eggplant in the same cast iron pan.

Overview

Dairy-free optional
Serves 2-4
Level 4
Active time: 40 minutes
Inactive time: 30 minutes
Total time: 1 hour, 10 minutes

Ingredients Required (11)

1/4 cup coconut flour
3 large pastured eggs, beaten
1 1/4 cups almond flour
sea salt and black pepper
1 large eggplant, sliced into 1/2” rounds, crosswise ~16 slices
6 Tablespoons avocado oil, divided
1 cup unsweetened strained tomatoes
1/2 teaspoon dried oregano, divided
1 cup organic full-fat mozzarella cheese, grated
1/2 cup organic grated Parmigiano Reggiano cheese
parsley, for garnish

Step by Step Directions

Preheat oven to 375 degrees F. Set up a dredging station with three large plates. Place coconut flour with 1/4 teaspoon sea salt and 8 cracks black pepper on first plate, beaten eggs on second plate and almond flour on third plate.

Using fork, dip eggplant slices in coconut flour, then egg wash, then almond meal, tapping off excess in between each. Set dredged eggplant aside on clean plate.

Preheat a large, oven-proof skillet (cast iron is best) on stove over medium heat. Once hot, add 2 Tablespoons avocado oil. Add 1 layer of eggplant slices. Sprinkle with salt. Fry until bottom is golden and crispy, 4-6 minutes. Add more oil if necessary. Flip; sprinkle with sea salt. Fry until bottom is golden and crispy, 2-3 minutes. Transfer to paper towel-lined plate. Add more avocado oil and repeat until all eggplant is fried.

Turn off heat, carefully wipe skillet with paper towel. Place 1/2 cup strained tomatoes in skillet, spread. Add large pinch of salt, cracked black pepper and 1/4 teaspoon oregano; stir. Add half the eggplant. Sprinkle with sea salt and half the mozzarella and parmesan cheeses. Add remaining eggplant slices, and sauce. Sprinkle with salt and remaining oregano. Press eggplant down to submerge as much as possible in sauce. Add remaining cheese.

Bake in oven on center rack until eggplant is cooked through, 25-30 mins until cheese is golden and bubbly.

Remove from oven. Sprinkle with parsley and serve warm.

Nutritional Information

Number of Servings: 4 (349.86 g per serving)

Nutrients per serving

Protein 29.86 g
Calories 707.14 kcal
Carbohydrates 27.16 g
Fat 57.45 g
Net carbs 15.15 g

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