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prep time
10 min
cook time
1 h 0 min
ready time
1 h 10 min
Moderate Carb Vegan Eggplant Parmesan
This eggplant parmesan is an incredibly creamy and savory meal perfect for carb cycling recipes. The recipe requires basic ingredients yet has loads of flavors and textures. You can easily prepare this moderate-carb meal for a weeknight dinner or as a vegan meal-prep for four lunches.
Can you prepare this vegan casserole ahead of time?
One of the great things about this recipe is that it can be prepared ahead of time. The night before, follow all the steps to making this casserole but don't bake it. Cover it in plastic wrap and store it in the fridge for up to 2 days. When it's dinner time, bake at 220 C/ 450 F for 25 minutes, add the vegan parmesan crumb, then bake for ten more minutes.
How to prepare the vegan “parmesan” topping?
You can’t have a vegan eggplant parmesan without a delicious cheese crumb. This recipe features a tasty topping prepared from almond flour, nutritional yeast, walnuts, and olive oil. These ingredients are pulsed together until fine, then sprinkled on the casserole. If you want a nut-free version, you can replace the almond meal and walnuts with sunflower seeds, sesame, hemp, or pepitas. You can prepare a big batch from this “cheese crumb” and use it in many vegan carb cycling recipes.
Can you add more veggies to this casserole?
Absolutely! This casserole would taste great with a variety of vegetables. Consider adding sliced zucchini, yellow squash, or pumpkin. All of these variations would make for excellent moderate-carb recipes.
Which casserole size is suitable for this recipe?
A medium-size casserole would be suitable for this recipe. We used a 20 x 20 cm (8" x 8") ceramic casserole, but anything slightly bigger or smaller would also work.
Net Carbs
18.2 g
Fiber
14.4 g
Total Carbs
33.3 g
Protein
9.6 g
Fats
22.7 g
351 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Eggplant, raw
2 large
Olive oil
4 tbsp
Salt
1 tsp
Garlic
2 clove
Onion
1 large
Tomato raw (includes cherry, grape, roma)
2 large - 3" diameter
Tomato paste
2 tbsp
Water
0.25 cup
Balsamic vinegar
1 tsp
Black pepper
0.5 tsp
Basil
0.25 cup, whole pieces
Almond flour
0.25 cup
Nutritional Yeast
3 tbsp
Walnuts
0.25 cup
Recipe Steps
steps 8
1 h 10 min
Step 1
Preheat your oven to 425F/220C and line a baking sheet with parchment paper. Wash the eggplants and slice them into 1 cm/ ½ inch slices. Brush both sides of the eggplant slices with 1 tbsp olive oil and sprinkle with ½ tsp salt.Step 2
Arrange the eggplant slices on the baking sheet and bake for 10 minutes. Flip the slices and bake for another 10 minutes. Take the baking sheet out of the oven and let the eggplant slices cool. Meanwhile, start preparing the tomato sauce.Step 3
Dice the onion, mince 2 garlic cloves, and finely chop the tomatoes and basil. Add 1 tbsp of olive oil to a skillet over medium heat and add the onions. Cook for 2 minutes until soft and translucent.Step 4
Add the minced garlic and cook for 1 minute until fragrant. Add the chopped tomatoes and cook for 2 minutes. Add the tomato paste, balsamic vinegar, water, ¼ tsp salt, chopped basil, and black pepper.Step 5
Bring the sauce to a boil, drop the heat to low, and simmer for 20 minutes until thickened. While the sauce is simmering, prepare the crumb by blending the walnuts, almond flour, nutritional yeast, ¼ tsp salt, and 2 tbsp of olive oil. Set the crumb aside and start assembling the dish.Step 6
Place a layer of baked eggplant slices into a casserole and top with the tomato sauce. Keep layering the eggplant and sauce, finishing off with the tomato sauce. Transfer the casserole dish to the oven.Step 7
Bake for 20 minutes, then take the dish out of the oven and add the nut crumb. Return to the oven and bake for ten more minutes until the top is golden. Remove the dish from the oven and let it cool for 20 minutes before handling.Step 8
Cut the casserole into four slices. Garnish with fresh basil. Serve immediately.
