LOW-CARB EGGPLANT LASAGNA
This Low-Carb Eggplant Lasagna is a delicious, healthy twist on the traditional Italian favourite made with tender roasted eggplant slices instead of pasta. It provides a satisfying, flavourful alternative that is gluten-free and keto-friendly. Layers of rich marinara sauce, gooey mozzarella and savoury Parmesan cheese create the perfect balance of textures and flavours while keeping the dish light and nutritious. Eggplant is a fantastic low-carb substitute for pasta, adding a hearty texture while absorbing all the delicious seasonings and sauces. This lasagna is a superb choice because it contains healthy ingredients like Italian seasonings and olive oil. It’s easy to make, packed with flavour and perfect for meal prep whether you’re following a low-carb diet, looking for a meatless meal, or simply trying to eat healthier. This dish is served on its own for a light entrée or paired with a fresh side salad for a complete meal.
RECIPE CATEGORY
Dinner, Entrée, Side
SERVING SIZE
1 serving
CUISINE
Italian
PREPARATION/TECHNIQUES
Bake, Sauté, Simmer
OCCASION/HOLIDAY
Weeknight Meal, Family Dinner, Comfort Food, Vegetarian Meal
SPECIAL CONSIDERATION/DIETARY CONCERNS
Low Carb, Gluten-Free, Healthy, Quick & Easy, Vegetarian
DISH TYPE
Casserole/Gratin
INGREDIENTS
There are the following ingredients for Low-Carb Eggplant Lasagna:
- 3 slices eggplant (¼-inch thick)
- ½ cup marinara sauce
- ¼ cup shredded part-skim mozzarella cheese
- 1 tbsp grated Parmesan cheese
- ½ tsp Italian seasoning
- 1 tsp olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 210 kcal
- Carbohydrates: 10g
- Protein: 12g
- Fats: 14g
- Saturated Fat: 5g
- Cholesterol: 20mg
- Sodium: 420mg
- Fibre: 3g
- Sugar: 5g
PREPARATION
- Prepare the Eggplant: Lightly add salt to the eggplant slices and let them rest for 10 minutes to draw out excess moisture. Pat dry with a paper towel.
- Sauté the Eggplant: Heat olive oil in a pan over medium heat. Cook the eggplant slices for 2-3 minutes per side until slightly golden and softened.
- Layer the Lasagna: Preheat the oven to 190°C (375°F). In a small baking dish, spread a thin layer of marinara sauce. Place one slice of eggplant at the bottom, followed by a spoonful of marinara sauce and a sprinkle of mozzarella cheese. Repeat the layering process, finishing with cheese on top.
- Bake the Lasagna: Sprinkle Parmesan cheese and Italian seasoning over the top. Bake for 15-20 minutes until the cheese is melted and bubbly.
- Serve and Enjoy: Let the lasagna cool for a few minutes before serving. Garnish with fresh basil if desired.
PREP TIME
10 minutes
COOKING TIME
20 minutes
TIPS
Here are some tips for the preparation of Low-Carb Eggplant Lasagna :
- Remove Excess Moisture: Salting the eggplant before cooking helps to prevent a soggy lasagna.
- Enhance Flavour: Add minced garlic or red pepper flakes to the marinara sauce for extra depth.
- Adjust the Texture: If you prefer a firmer texture, bake the eggplant slices for 10 minutes before layering.
- Use Fresh Cheese: Grating your mozzarella and Parmesan gives a fresher, creamier texture compared to pre-shredded cheese.
- Make it Heartier: Add sautéed mushrooms or spinach between layers for extra flavour and nutrients.
VARIATIONS
- High-Protein Version: Add cooked ground turkey or beef between layers for a meatier dish.
- Dairy-Free Option: Use dairy-free mozzarella and nutritional yeast in place of Parmesan.
- Spicy Kick: Mix in ½ teaspoon of crushed red pepper flakes to the marinara sauce.
- Pesto Twist: Swap marinara sauce for basil pesto for a fresh, herbaceous take on the dish.
- Extra Crunch: Sprinkle crushed almonds or sunflower seeds on top for added texture.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven at 175°C (350°F) for best results.
- Freezing: Wrap individual portions in foil and store in a freezer-safe container for up to 2 months. Thaw overnight before reheating.
- Meal Prep Friendly: Prepare and layer the lasagna ahead of time, then bake it ready to eat for a fresh and convenient meal.