LOW-CARBOHYDRATE EGGPLANT LASAGNA WITH MARINARA
This Low-Carbohydrate Eggplant Lasagna With Marinara is a delicious and healthy twist on the traditional Italian favourite made with tender roasted eggplant slices instead of pasta. It provides a satisfying and flavourful alternative that is gluten-free and keto-friendly. Layers of rich marinara sauce, mozzarella and savoury Parmesan cheese create the perfect balance of textures and flavours while keeping the dish nutritious. Eggplant is a fantastic low-carbohydrate 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 preparation, whether you’re following a low-carbohydrate diet and looking for a meatless meal. This Low-Carbohydrate Eggplant Lasagna With Marinara 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
CUISINE
Italian
PREPARATION/TECHNIQUES
Bake, Sauté, Simmer
OCCASION/HOLIDAY
Casual Dinner, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Wheat / Gluten-Free, Healthy, Quick & Easy, Vegetarian
DISH TYPE
Casserole/Gratin
INGREDIENTS
There are the following ingredients for Low-Carbohydrate Eggplant Lasagna With Marinara:
- 200 grams | 7.05 ounces | 3 slices eggplant (¼-inch thick)
- 125 milliliters | 4.23 fluid ounces | ½ cup marinara sauce
- 28 grams | 0.99 ounces | ¼ cup shredded part-skim mozzarella cheese
- 5 grams | 0.18 ounces | 1 tablespoon grated Parmesan cheese
- 0.50 grams | 0.02 ounces | ½ teaspoon Italian seasoning
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 257 kilocalories
- Protein: 12.9 grams
- Carbohydrate: 25.0 grams
- Sugar: 14.3 grams
- Fibre: 8.0 grams
- Fat: 13.7 grams
- Saturated Fat: 5.4 grams
- Sodium: 605 milligrams
- Potassium: 883 milligrams
- Calcium: 303 milligrams
- Iron: 1.7 milligrams
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 to 3 minutes per side until slightly golden and softened.
- Layer The Lasagna: Preheat the oven to 190 degrees Celsius. 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 to 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.
PREPARATION TIME
10 minutes
COOKING TIME
20 minutes
TIPS
Here are some tips for the preparation of Low-Carbohydrate Eggplant Lasagna With Marinara:
- 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 into the marinara sauce.
- Pesto Twist: Swap marinara sauce for basil pesto for a fresh and 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 refrigerator for up to 3 days. Reheat in the oven at 175 degrees Celsius 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 Preparation Friendly: Prepare and layer the lasagna ahead of time, then bake it for 20 minutes and it’s ready to eat for a fresh and convenient meal.
