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Gluten Free Eggplant Parmesan {SCD Approved}

Allergy Friendly Recipes· Cystic Fibrosis· Gluten-Free· Main Courses· Popular Posts· Real Food

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Gluten-Free Eggplant Parmesan: An incredibly rich, luxurious, and comforting classic made completely gluten-free and Specific Carbohydrate Diet Approved. SCD Approved, Paleo.

Low carb eggplant on white plate sprinkled with Italian parsley

I adore Eggplant Parmesan.

I used to order it at every Italian restaurant I dined at, but after stumbling upon a secret that takes Eggplant Parmesan to the next level, I will only eat this dish at home now.

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This is a Gluten-Free Eggplant Recipe is out of this world good that you MUST try regardless of your dietary preferences.

It just happens to be  SCD-approved, Gluten-Free, and low carb.

Gluten Free Eggplant Parmesan

Gluten Free Eggplant Parmesan on white plate next to casserole dish of eggplant parmesan

The secret to making this Eggplant Parmesan incredibly rich and satisfying, is Coconut Flour.

Sounds crazy?! I know, but TRUST me, even people who hate coconut flour–adore this Eggplant Parm.

Coconut flour is low carb, paleo, gluten-free, SCD approved gives this Eggplant Parmesan the most delicious rich flavor. It really is what makes this eggplant parmesan so rich and tasty.

How to Make Baked Eggplant Parmesan

Homemade Eggplant Parmesan is actually a quite simple recipe, albeit a bit time consuming (but very little hands on work!)

Step One: Prepare your Eggplant

  • Peel the eggplant.
  • Slice into 1/2 inch slices.
  • Place eggplant slices on baking rack over sheet pan and liberally sprinkle with salt.
  • Let the Eggplant sit for one hour.
  • Rinse the eggplant slices, from the water that was drawn out.
  • Pat dry.

raw eggplant slices on cooling rack sprinkled with salt

Step Two: Bread Eggplant

Now it is time to bread the eggplant. I used an egg wash and coconut flour (yes, coconut flour!)

  • Dip eggplant slices into egg wash.
  • Then into coconut flour mixture.
  • Place on cooking rack over rimmed baking sheet.

Breading for Gluten Free Eggplant Parmesan

  • Coconut Flour
  • Parmesan Cheese (or Nutritional Yeast)
  • Salt and pepper
  • Dried Oregano

Using coconut flour for breading eggplant parmesan

Step Three: Bake the Eggplant

  • Bake the eggplant slices on a cooling rack on top of cookie sheet to get all sides nice and browned. (Alternatively, use a broiler pan.)

By using this method of baking breaded foods on a cooling rack–you can achieve a crisp crust without frying.

Baked low carb breaded eggplant

Step Five: Prepare Eggplant Parmesan

  • Once eggplant is baked, layer the baked eggplant slices in a homemade marinara sauce.
  • Top with freshly grated Parmesan cheese (if not Paleo).

layering breaded eggplant with homemade marinara sauce

How To Rid Eggplant of Bitterness

Eggplant is naturally bitter.

If time permits, it is best to rid that eggplant of it’s natural bitterness.

  • Salt peeled, eggplant slices for at least an hour
  • After the hour, rinse and pat dry the eggplant before breading.

This process will remove the bitterness from Eggplant.

Tips on Homemade Eggplant Parmesan

  • If you are wanting Paleo Eggplant Parmesan or Dairy-Free Eggplant Parmesan–substitute the Parmesan Cheese for Nutritional Yeast. The breaded eggplant will reminiscent of Eggplant Parmesan–albeit without the Parmesan Cheese.
  • This recipe is Keto Friendly. 
  • I also love to use coconut flour in other recipes, like these Coconut Flour Pancakes from Gluten Free on a Shoestring, Coconut Flour Cookies from Texanerin Baking or Coconut Flour Banana Muffins from Meaningful Eats.

If you like this Eggplant Parmesan Recipe, you may also like

Recipe for Low Carb Eggplant Parmesan

5 from 2 votes
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Gluten Free Eggplant Parmesan {SCD Approved}

A gluten free, low carb twist on eggplant parmesan. 

Course Main Course
Cuisine Italian
Keyword Eggplant Parmesan
Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings 4
Calories 265 kcal

Ingredients

  • 1 large eggplant peeled and sliced into 1/2 inch rounds
  • 1 egg whisked with 1 tablespoon water
  • 1/2 cup coconut flour
  • 1 teaspoon salt divided
  • 1/2 teaspoon pepper
  • 1 teaspoon dried oregano
  • 2 cups marinara sauce
  • 1/2 cup up to 3/4 cup freshly grated Parmesan Cheese
  • 3 tablespoons extra virgin olive oil approximate

Instructions

  1. If time permits, generously salt eggplant and let sit for up to 1 hour. May skip or do for only a short period of time as well.
  2. Preheat oven to 400 degrees. Lay an oven safe cooling rack onto of a cookie sheet or use a broiler pan.
  3. Place the whisked egg with 1/2 teaspoon salt in a shallow dish.
  4. Mix the flour, remaining salt, pepper and oregano in seperate shallow dish.
  5. Dip each slice of eggplant into the egg wash, followed by the flour mixture, then set onto the baking sheet. Drizzle with a bit of olive oil.
  6. Bake for 15 minutes and then flip eggplant slices over and drizzle with a tiny bit more olive oil. Continue baking for an additional 15 minutes.
  7. Lower oven temperature to 350 degrees.
  8. In a 2 quart baking dish, cover the bottom with a layer of marinara sauce. Cover with a layer of eggplant, repeated with freshly grated parmesan. Repeat layers until all eggplant is used. On final layer top with remaining sauce and a generous layer of Parmesan cheese and a drizzle of olive oil.
  9. Bake for 25-30 minutes or until cheese is melted and bubbly.

Recipe Notes

Use nutritonal yeast in place of Parmesan cheese for a dairy free and/or paleo version of Eggplant Parmesan. 

Nutrition Facts
Gluten Free Eggplant Parmesan {SCD Approved}
Amount Per Serving
Calories 265 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 5g 25%
Cholesterol 13mg 4%
Sodium 878mg 37%
Potassium 679mg 19%
Total Carbohydrates 22g 7%
Dietary Fiber 10g 40%
Sugars 10g
Protein 9g 18%
Vitamin A 13.1%
Vitamin C 13.4%
Calcium 17.4%
Iron 11.4%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Comments

  3. Kristen, I love your use of coconut flour as a coating on these eggplant parms! This sure does sound like a delicious recipe I would LOVE to eat everyday myself. I am so so sorry to hear about your niece and I so wish this diet alleviates your symptoms – I will keep you in my thoughts and prayers like I have been sweet friend.

    Reply

  5. Ugh. I hope all works out for you and your niece. I have family living w/ Crohn’s and totally understand. This recipe is a real treat — it fact — it’s one of my fave dishes of all time! Yours looks wonderful!

    Reply

  6. You have been on my mind quite a bit since we met at the peanut event this month. I learned quite a bit from you- you are inspiring!
    This recipe looks like something I need in my recipe box!

    Reply

  8. My husband was on a SCD for a little bit last year. It wasn’t very long (maybe a month or two) because he was also eating Low FODMAP which left very little left to eat, but I do think that short time made a difference. He’s got so many gut issues from going so long undiagnosed with his coeliac disease that he couldn’t eat any kind of fruit, vegetable, or legume without getting the sweats and feeling extreme stomach pain. One thing that I know made a huge difference for him was taking this medical grade probiotic called VSL#3 http://vsl3.com/ It’s designed for people with ulcerative colitis and IBS issues and it’s got 10 times more probiotics that most off the shelf brands. Within three weeks of taking it was able to start reintroducing veggies and foods back in. It was such a lifesaver! (Sorry if this is a lot of info – I just thought it might be helpful! Gut problems are the worst and they can be so tricky to navigate.) I hope the diet works for you!

    Even though he’s not on the diet anymore I’m still so going to make this!

    Reply

    • Sarah,
      Thank you so, so much for sharing this with me. I feel for your husband and can understand his pain. I was undiagnosed for 30+ years, so my damage is extensive as well. I am looking into these probiotics! Thank you for sharing them!
      And enjoy!! This is worth making, diet or not!

      Reply

  10. I am so sorry to hear about your niece –I hope that was not the case. And while a gals gotta eat, this is one of my favorite recipes!! I am excited to get the eggplant back to good use because my tower garden is blooming with them! 🙂

    Reply

  12. I just made this tonight and it’s literally the best eggplant I’ve ever made at home. I made mine dairy free and used Daiya mozzarella shreds. I also seasoned the flour a little differently. Since I’m mostly dairy free I keep nutritional yeast on hand. I used almond flour and mixed in some of the nutritional yeast, oregano, garlic powder, a few generous dashes of Italian seasoning, salt and pepper. It’s going to have a permanent spot on our weeknight rotation now. Thank you.

    Reply

    • Sandra I have never tried it with almond flour, so I am not sure how it would taste. However, almond flour is used a lot in Paleo breading techniques, so it may work just fine. Let me know if you give it a try.

      Reply

  14. Hi Kristen…

    Can’t believe no one has pointed this out, but your ingredient list says
    “1 teaspoon egg, divided”. I believe you meant 1 teaspoon SALT (!)

    Reply

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