Nutrition: 380 Calories | 10.6g Net Carbs | 31.5g Protein | 22.2g Total Fat
An easy, low carb eggplant parmesan sheet pan meal with a crunchy almond flour coating, marinara, melty cheese, and sweet Italian sausage.
We love Italian food in our house. Pizza and pasta (usually made out of veggies like zucchini and squash) make regular appearances in the weekly meal plan because they are always devoured without complaint. When I received a bunch of eggplants in my weekly CSA bag, I knew I had to make eggplant parmesan. Normally, in a restaurant, eggplant parmesan is fried and served with pasta. To lighten up this recipe and make it fit our lifestyle better, these eggplants are baked, not fried. I also swapped out wheat flour for almond flour, which creates a delicious crunchy coating. Lastly, I left out the traditional pasta and swapped in some sweet Italian sausage, so this sheet pan meal is totally satisfying without being full of carbs.
Slice and Season the Eggplant
This recipe takes a little time, but it is not difficult. First, cut off the top and bottom of your eggplant, and throw them away. Then, slice the eggplant into half-inch slices. Lay out the slices on a lined sheet pan. You can use parchment paper or a silicone mat, whatever your preference. In a small bowl, mix together salt, pepper, and garlic powder. Finally, season the eggplant by sprinkling the garlic powder mixture on both sides.
“Bread” the Eggplant
The next step in the eggplant parmesan recipe is to dredge the eggplant slices. We’re using almond flour instead of bread crumbs. First, make a breading station with two shallow bowls. In the first bowl, whisk together one egg and some water. Put almond flour in the second bowl. Then, dip one eggplant slice in the egg mixture, coating both sides. Next, move the slice to the almond flour. Coat the eggplant in almond four, and remove the excess by tapping the side of the slice. I have found that almond flour sticks really well to itself, which makes for a really thick coating (too thick in my opinion). Sometimes, it works better to sprinkle the almond flour instead of pressing the eggplant into the flour. You’re looking for a nice even coating on both sides.
Spray and Bake the Eggplant
After the first eggplant slice is coated in the almond flour breading, put it back on the sheet pan. Continue with all the remaining slices. Once all the slices are ready, spray them with olive oil spray. This will help the almond flour get crispy in the oven. You can use olive oil non-stick spray or an oil sprayer. Bake the eggplant at 400° for twenty minutes.
Turn Over the Eggplant and Add Sausage
While the eggplant is baking, cut Italian sausage links into one-inch pieces. After baking for twenty minutes, take the sheet pan out of the oven. Then, turn all the eggplant slices over, and spray the second side with olive oil. Add the sausage pieces to the sheet pan, and return the pan to the oven for fifteen minutes.
Top with Sauce and Cheese
The final step to finish the eggplant parmesan, is to add marinara sauce and cheese. So, take the sheet pan out of the oven one more time. Then, spread marinara sauce on top of the eggplant. Next, sprinkle mozzarella cheese on top of the sauce. Finally, put shredded parmesan cheese on top of the mozzarella. Put the pan back in the oven for three to five minutes until the cheese is melted. Then, it’s time to serve. Load up a plate with a few slices of eggplant and some sausage and enjoy. A quick salad goes great with this meal too.
Other recipes to check out: Instant Pot Low Carb Pizza Stuffed Peppers, Baba Ganoush Recipe with Roasted Garlic, and Almond Flour Pizza Crust.
Low Carb Eggplant Parmesan Sheet Pan Recipe with Italian Sausage
An easy, low carb eggplant parmesan sheet pan meal with a crunchy almond flour coating, marinara, melty cheese, and sweet Italian sausage.
Total Time: 1hr 10 min
Prep Time: 30 min
Cook Time: 40 min
Ingredients
- 2 Small Eggplants or 1 Large, about 1 pound
- 1 tsp Salt
- 1 tsp Garlic Powder
- 1/4 tsp Ground Black Pepper
- 1 Egg
- 1 Tbsp Water
- 1/2 – 3/4 Cup Almond Flour
- 1 Package Italian Sausage Links (19 ounces)
- 1/2 Cup Marinara Sauce
- 1/2 Cup Shredded Mozzarella Cheese
- 1/4 Cup Grated Parmesan Cheese
- Olive Oil Spray
Directions
- Preheat the oven to 400°. Cut the eggplants into 1/2 inch thick slices. Discard the tops and bottoms. Lay the eggplant slices on a lined sheet pan.
- In a small bowl, mix together the salt, pepper, and garlic powder. Sprinkle the garlic powder mixture over the eggplant slices on both sides.
- In a shallow dish, whisk together the egg and water. Put the almond flour in a second shallow dish. Put a piece of seasoned eggplant in the egg mixture, coating both sides. Then, move the slice to the dish with almond flour. Coat both sides with almond flour, and tap to remove the excess. Move the coated eggplant to the sheet pan, and repeat with the remaining eggplant slices.
- Once all the slices are coated, spray them with olive oil spray. Bake at 400° for 20 minutes.
- While the eggplant is baking, cut the Italian sausage links into 1 inch pieces.
- After the eggplant has baked for 20 minutes, remove the pan from the oven. Turn all the pieces over and spray with olive oil spray. Add the Italian sausage to the sheet pan. Bake for 15 more minutes.
- After 15 minutes, take the pan out of the oven. Spread marinara sauce over the eggplant slices, sprinkle with mozzarella and parmesan cheeses. Return to the oven and bake for 3-5 more minutes until the cheese is melted. Once the cheese is melted, serve the eggplant parmesan and sausage. Enjoy.
Nutrition:
Yield: 4 servings, Serving Size: 1/4 of the Recipe
Amount Per Serving: Calories: 380, Total Fat: 22.2g, Saturated Fat: 7.7g, Cholesterol: 79.1mg, Sodium: 1527.1mg, Carbohydrates: 16.4g, Fiber 5.8g, Sugars: 5.5g, Protein 31.5g
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