Low Carb Eggplant Parmesan Casserole (Without Breadcrumbs)

With only a handful of simple ingredients, this Low Carb Eggplant Parmesan Casserole (without breadcrumbs) is easy to make and perfect for busy weeknights or summer meal prep.

We’re covering step-by-step instructions for the perfect eggplant casserole every time, and even give you ideas for customizing the flavors to your liking. So, let’s get started and satisfy those cravings!

😎🍉THIS LOW-CARB EGGPLANT PARMESAN CASSEROLE RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

Why This Eggplant Casserole Recipe is a Game Changer

This eggplant casserole recipe is a game-changer for several reasons:

1. First, it’s made with simple and flavorful ingredients that are easy to find at any grocery store. I especially love that it’s full of anti-inflammatory summer produce.
2. Second, it’s a low-carb and gluten-free option that doesn’t compromise on taste. Instead of using simple carb packed gluten-free flour or breadcrumbs, we just omit the breadcrumbs altogether.
3. Finally, it has a larger number of servings, so it can be meal prepped and served for more than one meal.

Let’s explore the ingredients that make this dish so delicious.

Simple and Flavorful Ingredients

Eggplant

Eggplant is one of my favorite anti-inflammatory summer vegetables! Not only is it packed with antioxidants, vitamins, and fiber, it’s also a great substitute for meat. Oh yeah–and it’s low-carb!

Low Carb Marinara

As most things on the grocery store shelf these days… marinara or any other kind of tomato-based sauce most likely has (completely unnecessary) added sugar.

If you’re buying your marinara, check the ingredient label and make sure it’s sugar-free as sugar is extremely inflammatory.

If you can’t find any, make our Low-Carb Marinara sauce for this recipe instead.

Cheeses

The best way to keep as anti-inflammatory as possible with any cuisine (like Italian) that has loads of dairy is to buy organic.

Extra virgin olive oil

This oil is a staple in Italian cooking, and is also an anti-inflammatory staple. It’s loaded with monounsaturated fats and has been used in Mediterranean cuisine for centuries.

If you can’t find an EVOO oil spray, try out a Misto. You can fill it with any kind of oil you like and pump it to get the can pressurized so you can spray oil onto your food.

And if you don’t have EVOO on hand, you can use avocado oil, butter, ghee, or coconut oil.

Step-by-Step Instructions for Perfect Eggplant Casserole Every Time

1. If you don’t have jarred sauce, make the Low-Carb Marinara first.
2. Preheat your oven to 450°F. Line 2 baking sheets with a grill mat, or with foil, and spray the foil with avocado oil.
3. While the sauce is cooking, slice the eggplant into 1/4 inch thick slices. Place the slices on the prepared pans. Season with salt and bake for 20 minutes.
4. Meanwhile combine ricotta, egg, parsley and 1/4 cup of grated cheese in a medium bowl.
5. Pour 1/2 cup sauce on the bottom of a 9×12 baking dish, add 1/3 of eggplant to cover the bottom of the dish. Top with 1/3 of the ricotta cheese mixture, 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce. Then repeat the process two more times, reserving the third layer of mozzarella for the topping. Finish with 2 tablespoons of grated cheese.
6. Push the oven temp up to 400F.
7. Cover the baking dish with foil and bake approximately 40 min, until cheese is melted and bubbling.
8. Remove the foil and bake an additional 10 minutes.
9. Remove from the oven and let it set and cool about 10 minutes before serving.

Ideas for Customizing Your Eggplant Casserole to Your Tastes

Now that you have the basics of the low-carb eggplant parmesan casserole down, it’s time to get creative and add your own twist to the recipe. One idea is to switch up the cheese by using cheddar or feta instead of mozzarella.

You can also add in different vegetables such as zucchini or spinach, or even some ground beef or turkey for a heartier dish.

For those who like a little kick in their meals, try adding some red pepper flakes or cayenne pepper to the tomato sauce. And if you’re a fan of herbs, consider throwing in some basil or oregano to give the casserole a fresh and flavorful taste.

Want more protein? Add a pound of cubed or shredded chicken breast into the layering process.

With so many possibilities for customization, you can make this low-carb eggplant parmesan casserole a staple in your meal rotation by switching up the ingredients and flavors to your liking.

Frequently Asked Questions About Eggplant Casserole

With its hearty combination of vegetables and savory spices, eggplant casserole is a versatile and satisfying dish that’s easy to tweak to your taste. Here are some of the most frequently asked questions about this eggplant casserole:

How do I prepare the eggplant?

To prepare the eggplant for the casserole, you’ll need to slice it into rounds or long strips, depending on your preference. Sprinkle some salt on the slices and let them sit for about 30 minutes to draw out any bitterness. Then rinse the eggplant and pat it dry before proceeding with the recipe.

Can I use other vegetables besides eggplant?

Absolutely! Eggplant casserole is a great dish for using up whatever vegetables you have on hand. Some popular additions include zucchini, bell peppers, mushrooms, and onions. You can also experiment with different cheeses, herbs, and spices to create your own unique flavor profile.

Can I remove the eggplant skin or do I leave it on?

Most recipes for eggplant parmesan will have you leave the skins on. This helps maintain the structure of the slices, but cooking will actually soften the skins. There are a ton of phytonutrients in the skin, so I say leave it on!

Can I make this dish ahead of time?

Yep! Eggplant casserole is a great dish for meal prep, as it can be made ahead of time and reheated later.

1. Simply assemble the casserole according to the recipe,
2. Then cover it tightly with plastic wrap and store it in the fridge for up to 2 days.
3. When you’re ready to eat, simply remove the plastic wrap and pop the casserole in the oven for about 30 minutes, or until heated through.

Whether you’re pressed for time or looking for a flexible meal prep option, this recipe is your new go-to. And with tips for customizing the flavors, you can enjoy it again and again, every summer.

😎🍉THIS LOW-CARB EGGPLANT PARMESAN CASSEROLE RECIPE IS FEATURED IN OUR SUMMER ANTI-INFLAMMATORY MEAL PREP SESSION + GUIDE! CLICK HERE TO SEE IT IN ACTION AND GET THE FREE MEAL PRINTABLE MEAL PREP GUIDE!

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