Free Printable: Low Carb & Keto Food List

• What Is Eggplant Parmesan?
• How To Make Keto Eggplant Parmesan
• Healthy Eggplant Parmesan FAQs
• Low Carb Eggplant Parmesan Storage Instructions
• What Goes With Eggplant Parmesan?
• More Keto Eggplant Recipes
• Tools To Make Keto Eggplant Parmesan
• Healthy Keto Eggplant Parmesan Recipe Recipe card
• Recipe Reviews

Keto and low carb eggplant parmesan is a delicious way to enjoy eggplant while it’s in season and abundant in gardens. It totally screams summer, but let me be real, I’ll make this anytime I can find a good eggplant at the grocery store.

You’re going to love this veggie-packed, healthy eggplant parmesan. Roasted eggplant is the star of the meal! It’s one of the best keto vegetables to enjoy in the summer and early fall months, and is perfect for making keto friendly vegetarian meals like this one.

What Is Eggplant Parmesan?

Eggplant parmesan is an Italian casserole with layers of breaded eggplant, marinara, and mozzarella cheese. It has similar flavors to chicken parmesan .

How To Make Keto Eggplant Parmesan

Wait until you see how easy low carb eggplant parmesan is to make! It does have several steps, but none of them are difficult at all.

• Sweat eggplant. This is optional, but recommended! Arrange the sliced eggplant in a single layer on cutting boards or baking sheets and sprinkle with salt. Leave off to sweat for about 1 hour.

• Setup breaded eggplant ingredients. You’ll need three shallow bowls: one with coconut flour, one with the beaten eggs, and one with the “breading” mixture of almond flour, pork rinds, grated parmesan cheese, Italian seasoning, garlic powder, and black pepper.

• Bread eggplant slices. Dredge the eggplant slices in a thin layer or coconut flour, then dip in the egg, and press into the breadcrumb mixture.

• Roast. Once the eggplant is breaded, roast in the oven until soft and slightly golden.

• Assemble low carb eggplant parmesan layers. Spread marinara sauce on the bottom of the baking dish. Arrange eggplant slices in a single layer and top with more marinara and mozzarella slices. Repeat with a second single layer of eggplant, marinara, and mozzarella slices.

• Bake. Your healthy eggplant parmesan is done when the cheese is melted. Garnish with fresh basil, if desired.

To serve, use a spatula to cut between the stacks, then slide it underneath and remove from the pan.

Is eggplant Parmesan keto?

Regular eggplant parmesan is not keto friendly, because the breading usually isn’t.

Fortunately, since this is healthy eggplant parmesan without breadcrumbs, it’s keto friendly! Each serving has 12.3 grams net carbs . (The carbs come from the marinara sauce, eggplant, breading, and cheese.)

While that’s a bit on the high side for some keto meals if you are strictly under 20 or 25 grams net carbs per day, you can definitely still fit it into most macro requirements. It’s filling enough to be an entire meal, and getting most of your carbs from veggies is always a good idea.

Why do you need to sweat the eggplant?

By sprinkling the eggplant with salt and letting it sit for an hour, you remove some of the bitterness. Don’t skip this step!

Can you make it without breading?

Yes, but the breading is so delicious! That being said, you’d reduce the carbs by a couple grams per serving by skipping it. If you want to skip the breading, it would also be very similar to eggplant lasagna .

Can you make it nut-free or coconut-free?

Yes. You do get the best results by making this eggplant parmesan recipe as written, but if you have to make substitutions, it’s possible.

• If you can’t have almonds , you can replace the almond flour with more pork rinds. However, I find the breading sticks better with the combination!
• If you can’t have coconut , you can use protein powder for dredging in place of coconut flour. (Don’t replace the coconut flour with almond flour – the texture is not fine enough for that.) This does work, but the coconut flour does work a bit better because it’s great for absorbing any extra moisture from the eggplant, leading to a better breading on the outside.

What kind of marinara should you use?

Any kind that does not have sugar added is great. Check the ingredients for hidden sugars!

Low Carb Eggplant Parmesan Storage Instructions

Can you make keto eggplant casserole ahead?

This keto eggplant parmesan casserole recipe is best served fresh, but can also be frozen before baking to save for another time. (More details on that below.)

If you want to do some prep ahead, you can slice the eggplant ahead of time and store it in the fridge. You can also pre-mix the breading in advance.

If you make the whole casserole ahead of time, the breading does get a bit soft/wet, but it’s still quite good!

How to store healthy eggplant parmesan

If you have leftovers, store them in the refrigerator for 3-4 days.

Can you freeze keto eggplant parm?

Yes, after you assemble the eggplant parmesan recipe, but before baking, freeze it for up to 3 months.

How to reheat low carb eggplant parmesan

Reheat the keto eggplant parmesan in the oven at 350 degrees F (the preferred method) or in the microwave, until hot.

What Goes With Eggplant Parmesan?

Eggplant parmesan is quite filling, so you really don’t need anything else to go with it. It’s a great one-dish meal!

That being said, if you are still wondering, “what should I serve with eggplant parmesan?”, here are some ideas:

• Caesar Salad – Simple and delicious! This version has chicken, but you can probably skip it if you already have eggplant parm as your main meal.
• Keto Garlic Cheese Bread – Cheesy and easy to pull apart!
• Italian Marinated Artichoke Salad – If you’re looking for a light salad pairing, this is it.
• Spaghetti Squash – A simple pasta replacement. Just add some olive oil, salt, and grated parmesan.
• Keto Garlic Breadsticks – Get the recipe in my Easy Keto Cookbook !

More Keto Eggplant Recipes

• Oven Roasted Eggplant – So simple and so delicious! This healthy side dish is made in just 2 steps.
• Mini Eggplant Pizzas – For the pizza lovers! Just 6 ingredients to make this 30 minute meal.
• Sauteed Eggplant – Perfectly caramelized and ready in just 20 minutes.

Tools To Make Keto Eggplant Parmesan Tap the links below to see the items used to make this recipe.

• Mandoline Slicer – This keto friendly eggplant parm recipe comes together really quickly with the help of a mandoline slicer – which also ensures that the eggplant is evenly sliced, so it cooks evenly, too.
• Baking Casserole Dish – Use a 9×13 inch baking dish for this low carb eggplant parmesan. This is a favorite of mine.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Eggplant:

• 2 large Eggplant (~2 lb; sliced into 1/2-inch-thick rounds) ▢
• Sea salt ▢

Breading:

• 1/4 cup Wholesome Yum Coconut Flour ▢
• 4 large Eggs (beaten) ▢
• 3 oz Pork rinds (crushed; ~2 cups crushed) ▢
• 1 cup Wholesome Yum Blanched Almond Flour ▢
• 1/2 cup Grated Parmesan cheese ▢
• 1 tbsp Italian seasoning ▢
• 3/4 tsp Garlic powder ▢
• 1/4 tsp Black pepper ▢

Assembly:

• 2 cup Marinara sauce (no sugar added) ▢
• 24 oz Fresh mozzarella cheese (sliced into 1/4-inch-thick rounds) ▢
• Fresh basil (optional; cut into ribbons) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Optional step: Arrange the sliced eggplant in a single layer on cutting boards or baking sheets and sprinkle with salt. Leave it to sweat for about 1 hour. Rinse off the salt and pat dry. (This is recommended to make the eggplant less bitter.)
2. Preheat the oven to 400 degrees F (204 degrees C). Line two small baking sheets (or one extra large) with fresh parchment paper.
3. Setup three shallow bowls: Bowl 1: Coconut flour Bowl 2: Beaten eggs Bowl 3: Pork rinds, almond flour, grated Parmesan, Italian seasoning, garlic powder, and black pepper
4. Dredge the eggplant slices in a thin layer of coconut flour, then dip in the egg, and press into the breadcrumb mixture. Place the slices onto the baking sheets without touching.
5. Bake the eggplant slices for 25-30 minutes , until soft when poked with a fork, and slightly golden.
6. Spread 1/2 cup (118 ml) marinara sauce over the bottom of a 9×13 stoneware casserole dish. Arrange the eggplant slices in a single layer. Top with 3/4 cup (177 ml) marinara and half of the mozzarella slices. Repeat with a second single layer of eggplant, 3/4 cup (177 ml) of marinara, and remaining mozzarella slices.
7. Bake the eggplant parmesan for 15-20 minutes , until the cheese is melted and casserole is hot. Garnish with fresh basil, if desired.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1/8 entire recipe, or about 2-3 eggplant slices with cheese and marinara layers

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Healthy Keto Eggplant Parmesan Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Healthy Keto Eggplant Parmesan Recipe

This keto eggplant parmesan recipe is a cheesy, veggie-filled meal! See how to make low carb, healthy eggplant parmesan with simple ingredients.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/eggplant-parmesan-recipe/

Ingredients

Eggplant:

• 2 large Eggplant (~2 lb; sliced into 1/2-inch-thick rounds)
• Sea salt

Breading:

• 1/4 cup Wholesome Yum Coconut Flour
• 4 large Eggs (beaten)
• 3 oz Pork rinds (crushed; ~2 cups crushed)
• 1 cup Wholesome Yum Blanched Almond Flour
• 1/2 cup Grated Parmesan cheese
• 1 tbsp Italian seasoning
• 3/4 tsp Garlic powder
• 1/4 tsp Black pepper

Assembly:

• 2 cup Marinara sauce (no sugar added)
• 24 oz Fresh mozzarella cheese (sliced into 1/4-inch-thick rounds)
• Fresh basil (optional; cut into ribbons)

Instructions

1. Optional step: Arrange the sliced eggplant in a single layer on cutting boards or baking sheets and sprinkle with salt. Leave it to sweat for about 1 hour. Rinse off the salt and pat dry. (This is recommended to make the eggplant less bitter.)
2. Preheat the oven to 400 degrees F (204 degrees C). Line two small baking sheets (or one extra large) with fresh parchment paper.
3. Setup three shallow bowls: Bowl 1: Coconut flour Bowl 2: Beaten eggs Bowl 3: Pork rinds, almond flour, grated Parmesan, Italian seasoning, garlic powder, and black pepper
4. Dredge the eggplant slices in a thin layer of coconut flour, then dip in the egg, and press into the breadcrumb mixture. Place the slices onto the baking sheets without touching.
5. Bake the eggplant slices for 25-30 minutes , until soft when poked with a fork, and slightly golden.
6. Spread 1/2 cup (118 ml) marinara sauce over the bottom of a 9x13 stoneware casserole dish. Arrange the eggplant slices in a single layer. Top with 3/4 cup (177 ml) marinara and half of the mozzarella slices. Repeat with a second single layer of eggplant, 3/4 cup (177 ml) of marinara, and remaining mozzarella slices.
7. Bake the eggplant parmesan for 15-20 minutes , until the cheese is melted and casserole is hot. Garnish with fresh basil, if desired.

Maya’s Recipe Notes

Serving size: 1/8 entire recipe, or about 2-3 eggplant slices with cheese and marinara layers

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)