Featured Recipe
Low Carb Eggplant Parm Zoodles
By Kate
"
Eggplant sliced and salted to draw out bitterness, then lightly fried for crispy edges. Layered with homemade marinara, melty mozzarella and fresh herbs. Served over zucchini noodles for a low-carb spin. Uses almond meal and flax eggs to cut carbs and add a subtle nuttiness. Quick pan fry with vegetable oil helps seal moisture. Baking melds cheese and sauce perfectly. A little patience on salting makes a big difference. Visual cues over clocks, golden browns and bubbling cheese are your friends here.
"
Prep:
35 min
Cook:
55 min
Total:
Serves:
4 servings
low carb
vegetarian
Italian
Introduction
Eggplant prep is where most trips happen here. Sloppy salting means soggy, bitter rounds that turn into mush in the pan. Lay them out thick enough so they hold moisture, but the salt pulls the excess bitterness. Patience on this step is key. Ditch store-bought breadcrumbs; almond meal makes a denser, nuttier crust that fries up crisp without puffing into heavy batter. Flax eggs replace regular eggs; they firm up nicely and help the coating adhere without extra carbs. Olive oil over vegetable oil for frying adds more roasted flavor without overpowering the eggplant. The pan fry is more about getting color and texture than cooking through. Low heat stops burning the crust while you flip carefully to golden brown both sides. Layering the parm and mozzarella with marinara inside a hot oven finishes the job. Cheese bubbling, edges lightly browned—signals dinner. Quick sauté on zoodles keeps the texture bright and fresh, no mush. Simple twists like fresh herbs and fresh parmesan finish dishes your hungry guests won’t want to resist.
Ingredients
About the ingredients
Swapping traditional eggs with flax eggs cuts cholesterol and adds fiber; let the mixture sit until visibly gelatinous for best results. Almond meal stands up better to frying than conventional breadcrumbs, making crust crispier and less prone to sogginess from eggplant moisture. Olive oil works better here than neutral vegetable oil due to its higher smoke point and flavor depth, but watch heat to avoid smoking. For marinara, low sugar is crucial; store-bought sauces often pack sugar that ruins low-carb profiles and adds unpleasant sweetness. Fresh herbs like basil or parsley brighten flavors and add colorful contrast but can be skipped if unavailable. Zucchini noodles cut carbs drastically vs pasta but are watery, so salting and draining prevents diluting the dish or sogginess in reheats. Use thick slices of eggplant so they don’t fall apart and stand up to multiple layers in casserole.
Method
Salting Eggplant
- Slice eggplant about 1 3/4 to 2 inches thick. Salt each side evenly with fine sea salt, about three-quarters teaspoon each side. Use a rack or colander set over the sink or bowl to catch moisture. Let sit for 35 minutes, tops.
- Visual check: eggplant will release beads of water; flesh should feel firmer but slightly pliable. Salting pulls bitterness, reduces sogginess later. Don’t skip or rinse off salt—brush off dry excess with paper towel. Keeps seasoning but removes grit.
- Mix flax eggs thoroughly and set aside at least 10 minutes to thicken, resembling a gelatinous binder. Combine almond meal and half parmesan in a shallow plate. Stir well.
- Whisk almond milk and flax eggs together until smooth. This replaces traditional egg and milk. Almond meal gains flavor, less crumbly than plain breadcrumbs.
- Heat a skillet on medium heat. Add 1 tablespoon olive oil—light but enough to create a shallow sizzle. Dip both sides of eggplant slices into the almond/flax mixture. Allow excess to drip off, then dredge firmly in almond meal/parmesan mix. Press lightly to adhere.
- Place coated eggplants on wax paper or parchment. Don’t crowd your pan. Fry 2 slices at a time. Place gently and listen for sizzle—should be moderate, not a roar. Flip carefully every 2-3 minutes, look for deep golden brown edges, slight crispiness. Adjust heat down if browning too fast or burning.
- After frying, place slices on a wire rack over a sheet pan to avoid steam build-up underneath. Repeat, using olive oil as needed but sparingly. Too much oil makes soggy edges, too little and crust won’t form well.
- Preheat oven to 380 degrees F (up 5 degrees to compensate for slight frying time reduction). Spread 1 1/4 cups marinara evenly on bottom of casserole dish. Stack or overlap eggplant slices slightly across sauce.
- Spoon more marinara over each slice, don’t drown it. Generous but balanced. Top with mozzarella and remaining parmesan. Layer a bit more cheese if slices are stacked. Cheese should blanket slices but not slide off.
- Slide dish into oven for about 23-28 minutes. Watch for bubbling cheese with patches of golden brown. No need to brown strongly or burn. You want gooey, melty cheese that sings a little.
- If crust edges crisped up too fast, tent loosely with foil mid-bake to keep cheese from burning.
- While baking, spiralize zucchinis and give them a quick salt toss in a colander for 5-7 minutes to release moisture. Pat dry.
- Sauté zoodles in a hot pan with a splash of olive oil just until warmed through, 2-3 minutes. They should remain slightly firm; mushy defeats purpose.
- Plate zoodles, nestle eggplant parm slices on top. Sprinkle fresh basil or parsley and a touch more parmesan, if desired. Serve immediately.
- Any leftovers: cool completely and refrigerate within 2 hours. Reheat gently covered to keep moisture.
Preparing Coating and Sauce
Frying Eggplant
Assembling
Baking
Zoodles
Serving
Technique Tips
Salting eggplant isn’t just nostalgia. Visible moisture beads and firmer flesh mean you did your homework. Brush off excess salt instead of rinsing to keep seasoning intact. When prepping flax eggs, timing matters—the gelatinous stage binds well and stops breading slipping off in the pan. Press almond meal into eggplant firmly; a loose coating blisters off and burns. Heat your skillet moderately; you want a steady hiss, not aggressive fry or no sizzle. Flip after 2-3 minutes when edges turn golden biscuit color and become visibly drier. Drain fried eggplant on a wire rack to keep the crust crisp instead of steaming on paper towels. Bake times vary; monitoring bubbling cheese and light golden edges beats clock watching. Tent with foil halfway if cheese over-browns but dish not heated through. Salting zoodles just 5 minutes draws moisture without wilting too much. Toss in pan quickly over medium-high heat to warm with slight bite intact.
Chef's Notes
- 💡 Eggplant prep is vital; patience in salting eliminates bitterness. Skip rinsing; just brush off excess salt. Visible moisture is good. Texture counts.
- 💡 Flax eggs need time; let sit. 10 minutes is optimal for binding. Mix well—stand firm on not skimping. Textured results matter here, no shortcuts.
- 💡 When frying, don’t crowd the pan. Sizzle is essential; let each slice breathe—2-3 minutes per side. Adjust heat to maintain golden edges.
- 💡 Use a wire rack for fried eggplant. Prevents steam build-up. Crisp crust is key—let moisture escape. Texture makes a difference on the plate.
- 💡 Zucchini zoodles need draining too. Salt lightly, 5-7 minutes in colander works well. Sauté quickly, 2-3 minutes max. No mushiness in this dish.
Kitchen Wisdom
Why salt eggplant?
Draws moisture, reduces bitterness. Visible beads mean success. Keeps slices firm—skip rinsing to keep salt flavor.
Can I use regular eggs instead?
Sure, but flax gives fiber. Helps with binding. More carbs in regular eggs. Options exist, consider health.
What if my crust falls off while frying?
Check coating; press almond meal firmly. Manage temperature; too high makes it blister.
How do I store leftovers?
Cool completely then refrigerate. Reheat gently covered to maintain moisture. Avoid drying out if possible.
