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#1 ENTRÉE (Main Course)

Keto Eggplant Parmesan


An easy recipe for keto eggplant Parmesan. No need for frying! This dish is baked in your oven.

Prep Time20 mins

Cook Time45 mins

Total Time1 hr 5 mins


Cooking spray (I use avocado oil)

1 large eggplant (1 lb.)

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1/2 teaspoon garlic powder

1 large egg

1 1/2 cups almond meal

1/2 cup marinara sauce

1 cup shredded mozzarella

1/4 cup grated Parmesan

2 tablespoons chopped parsley


Preheat oven to 425 degrees F. Line a rimmed baking sheet with parchment paper and spray it with cooking spray.

Slice the unpeeled eggplant into 1/2-inch rounds, discarding the ends. Season the eggplant slices with salt, pepper and garlic powder.

In a small baking dish, whisk the egg with a tablespoon of water. In another baking dish (I used a 8X11-inch dish), add the almond meal.

Dip each eggplant round in the egg, then dredge in the almond meal. Arrange the coated eggplant slices on the prepared baking sheet. Spray with cooking spray.

Bake the eggplant until tender, about 20 minutes per side.

Remove the eggplants from the oven, but keep the oven on. Top each eggplant with marinara sauce, then top with mozzarella and finally with Parmesan.

Return the baking sheet to the oven. Bake the eggplant until cheese is melted, about 5 more minutes. Garnish with parsley and serve.




PREP TIME:20 mins

COOK TIME:1 hr 10 mins

TOTAL TIME:1 hr 30 mins


This Lighter Eggplant Parmesan is one of my favorite ways to eat eggplant. No breading, just eggplant, cheese and marinara.


2 pounds eggplant, 1 large or 2 medium

olive oil spray

1 teaspoon kosher salt

12 ounces part-skim ricotta, Polly-o is the only brand I use

1/4 cup + 2 tbsp Pecorino Romano

1/4 cup fresh parsley, chopped

1 large egg

2-1/2 cups part-skim mozzarella, I used Sargento

4 cups homemade tomato sauce or jarred marinara



Start by making the sauce if you don't have any already made.

Preheat oven to 450°F. Spray 2 sheet pans with oil.

While the sauce simmers, slice the eggplant into 1/4 inch thick slices. Transfer to the prepared pans, it's ok if they overlap slightly. Season with salt. Bake for 20 minutes, turning halfway through until eggplant is golden.

Meanwhile, in a medium bowl combine ricotta, egg, parsley and 1/4 cup of grated cheese.

Put 1/2 cup sauce on the bottom of a 9x12 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. Add another layer of eggplant and repeat the ricotta cheese, mozzarella cheese and sauce two more times, reserving the third layer o