Savory Low-Carb Eggplant Parmesan Stack
Craving the rich flavors of traditional Italian cuisine while sticking to a low-carb lifestyle? This Savory Low-Carb Eggplant Parmesan Stack is the answer! Layers of roasted eggplant, savory marinara, and a blend of wholesome cheeses come together to create a delectable dish that is not only satisfying but healthy too. Perfect for vegetarians and anyone watching their carbohydrate intake, this recipe serves well as either a hearty main course or a delightful side dish. Enjoy the comforting taste of eggplant parmesan without the guilt, and indulge your taste buds with layers of flavor in every bite.
N/A
Servings
N/A
Calories
7
Ingredients
Ingredients
eggplants
1.5 lbs (washed and sliced into 1/4-inch rounds)
parmesan cheese
1 cup (shredded and divided)
mozzarella cheese
2 cups (shredded and divided)
no-added-sugar low-carb spaghetti sauce
1.5 cups (or marinara sauce)
italian seasoning
to taste
dried oregano
to taste
dried basil
to taste
Instructions
1
Preheat your oven to 375°F (190°C).
2
Wash the eggplants thoroughly. Optionally, peel the eggplants to reduce bitterness, then slice them into 1/4-inch thick rounds.
3
Lightly grease a medium-sized casserole dish with cooking spray or olive oil.
4
Layer half of the eggplant slices on the bottom of the casserole dish.
5
Sprinkle 1/2 cup of shredded parmesan cheese over the eggplant, followed by 3/4 cup of shredded mozzarella cheese.
6
Pour 3/4 cup of your chosen no-added-sugar low-carb spaghetti sauce over the cheese layer, then sprinkle dried basil, oregano, and Italian seasoning to taste.
7
Repeat the layering process with the remaining eggplant, 1/2 cup of parmesan, 3/4 cup of mozzarella, 3/4 cup of sauce, and additional herbs.
8
Cover the dish with aluminum foil and bake for 40 minutes, or until the eggplant is tender.
9
Remove the foil and top the dish with the remaining 1/2 cup of mozzarella cheese along with an additional sprinkle of herbs.
10
Return to the oven and bake uncovered for another 5-10 minutes, or until the cheese is bubbly and golden brown.
11
Allow to cool for a few minutes before serving.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Savory Low-Carb Eggplant Parmesan Stack?
It is a healthy, low-carb alternative to traditional Italian eggplant parmesan that uses layers of roasted eggplant, marinara, and cheese instead of heavy breading.
Is this recipe keto-friendly?
Yes, because it uses eggplant and sugar-free sauce while omitting breadcrumbs, it is suitable for a ketogenic lifestyle.
Is this recipe vegetarian?
Yes, this is a vegetarian dish as it contains only vegetables, dairy, and seasonings.
Is this dish gluten-free?
Yes, this recipe is naturally gluten-free because it does not use flour or breadcrumbs for coating the eggplant.
What oven temperature is required?
Preheat your oven to 375°F (190°C) before baking the dish.
How much eggplant do I need for this recipe?
The recipe requires approximately 1.5 lbs of eggplants.
Do I need to peel the eggplant?
Peeling is optional. You can peel the eggplants if you want to reduce bitterness, otherwise, simply wash and slice them.
How thick should the eggplant slices be?
The eggplants should be sliced into 1/4-inch thick rounds.
What kind of sauce should I use?
Use 1.5 cups of no-added-sugar low-carb spaghetti sauce or marinara sauce.
What types of cheese are used in this stack?
The recipe uses a combination of shredded parmesan cheese (1 cup) and shredded mozzarella cheese (2 cups).
Should I grease the casserole dish?
Yes, lightly grease a medium-sized casserole dish with cooking spray or olive oil before layering.
What is the order of the layers?
The layers consist of eggplant slices, followed by parmesan, then mozzarella, sauce, and finally the dried herbs.
How long should the dish be covered in the oven?
Cover the dish with aluminum foil and bake for 40 minutes until the eggplant is tender.
Do I bake it uncovered at any point?
Yes, after 40 minutes, remove the foil and bake for an additional 5-10 minutes to melt and brown the top layer of cheese.
What seasonings are recommended?
The recipe calls for Italian seasoning, dried oregano, and dried basil to taste.
Can I serve this as a main course?
Yes, it is hearty enough to serve as a main course, but it also works well as a side dish.
Is there any sugar in this recipe?
The recipe is sugar-free, provided you use a low-carb sauce with no added sugar.
How do I know when the eggplant is cooked?
The eggplant is done when it is tender after the initial 40 minutes of baking.
Can I add more cheese to the top?
Yes, the final step involves adding a remaining 1/2 cup of mozzarella cheese to the top before the final bake.
Should I let the dish rest after baking?
Yes, allow the dish to cool for a few minutes before serving to let the layers set.
How many layers does the recipe make?
The recipe instructs to repeat the layering process once, resulting in two main sets of layers.
Is this a good recipe for weight loss?
As a low-carb, vegetable-forward dish, it can be a great addition to many weight loss meal plans.
Can I use fresh herbs instead of dried?
Yes, you can substitute fresh basil or oregano, though dried herbs are specified for ease of layering.
Is the eggplant fried in this recipe?
No, the eggplant is roasted in the oven, which saves calories and reduces fat compared to traditional frying.
What makes this 'Italian' style?
The use of eggplant, mozzarella, parmesan, marinara sauce, and Italian herbs provides the classic flavor profile.
Can I use this recipe for meal prep?
Yes, eggplant parmesan typically reheats well and can be stored in the refrigerator.
How many ingredients are in this recipe?
There are 7 main ingredients: eggplants, parmesan, mozzarella, sauce, and three types of herbs/seasonings.
Is this dish crunchy?
This version is soft and tender rather than crunchy, as it avoids the fried breading of traditional versions.
Can I use a different type of cheese?
While mozzarella and parmesan are traditional, you could experiment with provolone or an Italian cheese blend.
What size casserole dish is best?
A medium-sized casserole dish is recommended to properly stack the 1.5 lbs of eggplant.