In the short time I’ve been posting recipes online, this is the most commonly requested recipe. Which to be fair, is understandable given it can be harder to find many good, meat free AND keto-friendly options.
Aubergine parmigiana doesn’t require too many adjustments to bring the carbs down – unlike many traditional recipes, I don’t flour the aubergine slices before frying (it’s not like we’re worried about them absorbing the oil). I also use an egg/cheese mixture to give it a little more stability and a protein boost.
It seems to be hard to find a reliable carb count for aubergine, but using Tescos nutritional value, I get this baby to come out at about 11g per serving. Not quite low carb, but perfectly reasonable for those doing OMAD (One Meal a Day) or who can manage their daily meal plan around it.
It’s great out of the oven, but nicer if it’s allowed to cool a bit first. It freezes and reheats very well too.
ingredients
- 4 Tbsp, Olive Oil
- 90g Grated Parmesan
- 250g Mozarella
- 850g Fresh Aubergine
- 1 can (400g) Chopped Tomatoes
- 15g Tomato Puree
- 1 clove Garlic (minced)
- 5 gram, Dried chillies
Servings: 4
11g carbs/serving *
* always remember to calculate based on your own values / ingredient brands where possible!
25g protein/serving *
instructions
- Preheat your oven to 180 degrees.
- Mix the tomatoes, puree and garlic and set to one side.
- Beat the eggs and mix together with 60g of the parmesan.
- Slice the aubergine lengthways into 5mm slices.
- Heat 1 tbsp of the olive oil in a large frying pan. Fry the aubergine slices in batches until golden and set to one side. These suckers soak up oil like sponges, so I fry in oil on the first side and just turn them over to cook the other side without further oil.
- Spread a few spoonfuls of the tomato sauce in the bottom of a baking dish and cover with a single layer of aubergine slices.
- Spread over a few spoonfuls of the egg mixture.
- Tear off about a third of the mozzarella into pieces and scatter over the egg mixture along with some salt and pepper before topping with another few spoons of tomato sauce.
- Continue to add layers of aubergine, egg, mozzarella and tomato sauce, finishing with the remainder of the egg mixture and mozzarella.
- Sprinkle the remaining grated parmesan evenly over the top.
- Bake in the centre of the oven for 20-25 minutes until melted and golden on top.
- Allow to cool a little before serving, OR allow to cool fully before dividing into portions for storing/freezing.
Keto*Star 
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