This recipe for Gluten-Free Eggplant Parmesan is made with a low-carb breading that gives this dish an incredibly rich and luxurious taste while keeping it gluten-free and low-carb.
Smothered in rich marinara sauce and parmesan cheese, the crispy, breaded eggplant is truly the star of this simple vegetarian entree. Pair this Low-Carb Eggplant Parmesan with a side of Green Beans Almondine for a delicious low-carb, gluten-free meal.
The secret to making the Best Baked 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 Parmesan Recipe.
Coconut flour is low carb, paleo, keto-friendly, gluten-free, and SCD-approved. But most importantly it gives this eggplant parmesan the most delicious rich flavor. It not only lends to the richness of the eggplant but also crisps up beautifully.
Key Ingredients & Healthy Swaps
- Eggplant--Select an eggplant that has smooth, shiny skin, and heavy for their size. Smaller eggplants are a better choice, as they tend to be sweeter, less bitter, have thinner skin, and fewer seeds.
- Coconut Flour: There is no substitute for using coconut flour if you want your eggplant parmesan to be gluten-free, keto-friendly, and low carb. You can order online, but I can find it at most grocery stores. Use leftover coconut flour for Coconut Flour Pancakes, Coconut Flour Cookies, and Coconut Flour Banana Muffins. If you are not gluten-free, low-carb, or keto, feel free to use panko bread crumbs instead of the coconut flour, or follow my recipe for Air Fryer Eggplant Parmesan.
- Parmesan Cheese: Use freshly grated parmesan cheese for the best flavor. Feel free to use nutritional yeast in place of parmesan to keep this Eggplant "Parmesan" dairy-free and Paleo.
- Marinara Sauce: I use my homemade marinara sauce, but feel free to use your favorite store-bought variety, just be sure to select a good quality one for the best flavor.
- Olive Oil: Even though this eggplant parmesan is not fried, it needs a bit of oil to help give the dish richness and helps the eggplant crisp up.
How to Make Eggplant Parmesan
Step One: Prepare Eggplant
Eggplant can be very bitter if not prepared correctly. The way to combat this bitterness is to salt the eggplant and let it set. As the eggplant sits, the salt will draw out the eggplant's natural liquid, which is what gives the eggplant its bitter taste. Do NOT skip this step.
- Peel the eggplant and slice it into ½ inch slices.
- Place eggplant slices on a baking rack over a sheet pan and liberally sprinkle with salt.
- Let the Eggplant sit for at least 30 minutes or up to 90 minutes.
- Rinse the eggplant slices and then pat dry.
Step Two: Bread Eggplant
To bread eggplant or anything really, my best recommendation is to set up a breading station using shallow pans. It is also a good idea to only use one hand for breading, as this keeps the other hand clean.
- In one dish, whisk together the eggs with water, salt, and pepper.
- In a separate dish, mix together the coconut flour with the parmesan and herbs.
- Dip the eggplant slices into the egg wash, scraping off excess on side of the dish. Then dip immediately into the flour mixture and coat well.
- Place the breaded eggplant onto a cooking rack over a rimmed baking sheet.
Step Three: Bake Eggplant
By placing the breaded eggplant slices onto a cooling rack instead of directly onto the baking sheet, the air is able to circulate evenly around the slices, letting each slice crisp up evenly. This is the secret to baking crispy breaded items in the oven. I use this method for Homemade Chicken Strips as well.
- Drizzle slices lightly with olive oil and then bake, flipping halfway through the baking time.
- Once the eggplant is baked, layer the baked eggplant slices in a 2-quart baking dish with homemade marinara sauce.
- Top with freshly grated parmesan cheese.
- Return to the oven and bake until warmed through and the cheese is slightly browned.
Storing Leftovers
Store leftover Eggplant Parmesan in an airtight container for up to 3 days in the refrigerator. Reheat in a 350-degree F oven for 20 minutes, or until warm. Don't be tempted to reheat in the microwave, as that will cause the breading to become soggy.
More Low-Carb Recipes
If you enjoyed this Gluten-Free Eggplant Parmesan, please be sure to leave a comment and review below.
Baked Gluten-Free Eggplant Parmesan
Ingredients
- 1 large eggplant peeled and sliced into ½ inch rounds
- 2 large eggs whisked with 1 tablespoon water
- ½ cup coconut flour see note
- 1 teaspoon salt divided
- ½ teaspoon pepper
- 1 teaspoon dried oregano
- 2 cups marinara sauce
- ½ cup Parmesan Cheese freshly grated
- 3 tablespoons extra virgin olive oil approximate
Instructions
- Peel and slice the eggplant into ½ inch slices. Generously salt each side of the slices and place the eggplant onto a baking sheet lined with a rack. Let sit for up to 1 hour and then rinse the slices and pat dry.
- Preheat the oven to 400 ℉. Rinse and dry the pan and rack used to salt the eggplant, as you will use it baking the eggplant.
- In a shallow dish, whisk together the eggs with ½ teaspoon of salt and a dash of pepper. In a separate shallow dish, whisk together the flour, ½ teaspoon salt, pepper, and oregano together.
- Dip each slice of eggplant into the egg wash, followed by the flour mixture, shaking off the excess and then set onto the baking sheet. Drizzle with a bit of olive oil.
- 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.
- Lower oven temperature to 350℉.
- 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.
- Bake for 25-30 minutes or until cheese is melted and bubbly.
Equipment Needed
Notes
- Use nutritional yeast in place of Parmesan cheese for a dairy-free and/or Paleo version of Eggplant Parmesan.
- For a super cheesy Eggplant Parmesan, add up to ½ cup of grated Parmesan to the flour breading.
- If you are not gluten-free, feel free to use panko bread crumbs instead of the coconut flour.
- Store leftover Eggplant Parmesan in an airtight container for up to 3 days in the refrigerator. Reheat in a 350 degree F oven for 20 minutes, or until warm.
Nutrition
This post was originally published in 2017 but was updated in 2020 with a new video and pictures.
Dottie
I prefer frying the eggplant. Can I do that with this rcipe?
Kristen Chidsey
Absolutely Dottie. Just pan-fry as you would any other breaded eggplant. Enjoy!
Leigh
I recently started the Low FODMAP Diet, though we've been gluten free for 10 years. Hubs has also been dairy free. I made this today for his birthday and it was amazing. Actually, I think he may love you, lol!! So glad to have found your site.
Kristen Chidsey
I am so glad your husband enjoyed this recipe! It can be so hard to find Low FODMAP approved recipes. I am glad you found this one! And tell your husband happy birthday 🙂
Diane
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 (!)
Kristen Chidsey
Oh my goodness Diane, great catch! Fixed now.
Sandra
How would it taste with almond flour? Thanks!
Kristen Chidsey
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.
Kimmie
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.
Kristen Chidsey
YAY!!!! Kimmie this makes me SO SO happy! I am so glad you loved it and I am going to make with nutrional yeast the next time I make this myself.
Karen @ The Food Charlatan
I'm glad you've found something that's helping you feel better this week! I hope it continues to help. It looks amazing!
Kristen Chidsey
Thanks Karen!
Wendie
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! 🙂
Kristen Chidsey
Thank you so much Wendie! And yes, you will love this recipe!
Maria
Yum! Love how easy this recipe is:)
Kristen Chidsey
Thanks Maria!
Sarah
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!
Kristen Chidsey
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!
Cynthia | What A Girl Eats
So sorry you've been suffering! I hope this diet works for you! Meanwhile, your eggplant sounds fab!
Kristen Chidsey
Thank you Cynthia <3
Heather Tallman
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!
Patricia @ Grab a Plate
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!
Kristen Chidsey
Thank you Patricia. I feel for your family! Crohns is so hard to manage.
srividhya gopalakrishnan
Good luck with this new diet. This GF eggplant parmesan sounds very interesting. Coconut flour coating is very interesting.
Kristen Chidsey
You have to try coconut flour--it is so insanely tasty!
Shashi at RunninSrilankan
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.
Kristen Chidsey
Thank you so much Shashi! I can't tell you how much that means to me!
Rebecca @ Strength and Sunshine
Keep us updated on your Niece and your new trial diet! xoxoxo sending love <3
Kristen Chidsey
Thanks friend and will do!
Liz
I pray that your niece does not have CF. And it sounds like this diet is very promising. Hope you've found the answer!!! xoxo
Kristen Chidsey
I sure hope this helps me and my niece is just fine too! Thanks Liz.