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prep time
12 min
cook time
25 min
ready time
37 min
Keto Eggplant Chicken Parms
These perfect portions of eggplant chicken parmesans are keto friendly and have all the important components of the dish. Each portion is made up of a seasoned eggplant disc, topped with juicy chicken, baked marinara, and plenty of melted cheese. Pair this with a salad or cauliflower rice risotto!
Net Carbs
2.2 g
Fiber
1.3 g
Total Carbs
3.6 g
Protein
17.6 g
Fats
7.8 g
157 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Boneless Skinless Chicken Breast
10 ounce
Salt
½ teaspoon
Black Pepper
½ teaspoon
Garlic Powder
¼ teaspoon
Olive Oil
2 teaspoon
Eggplant, Raw
6 ounce
Olive Oil
2 teaspoon
Salt
½ teaspoon
Black Pepper
½ teaspoon
Oregano, Dried
1-½ teaspoon
Marinara Or Spaghetti Sauce Commercially Prepared
6 tablespoon
Mozzarella Cheese, Whole Milk
6 tablespoon, shredded
Parmesan Cheese, Fresh (hard)
6 teaspoon, shredded
Recipe Steps
steps 7
37 min
Step 1
Butterfly 2 chicken breasts and pound them flat. Flatten them to fairly thin - ¼ inch. Then, sprinkle the first amounts of salt and pepper and the garlic over the chicken.Step 2
Heat the first amount of olive oil in a medium sized pan over high heat. Place the chicken seasoned side down in the oil. Cook the chicken for about 8 minutes per side, until both sides are lightly golden brown. When done, set the chicken aside to cool for later.Step 3
Preheat an oven to 375 degrees and line a sheet tray with parchment paper. Slice 6 slices from an eggplant, each one weighing 1 oz. Since eggplants vary in size, your slices may have slightly different diameters. Try to choose an eggplant that has 6 oz of uniform size on it.Step 4
Arrange the eggplant on your lined sheet tray. Drizzle ½ tsp of olive oil onto each slice. Each slice should also get a pinch of salt, pepper, and ¼ tsp each of oregano.Step 5
Slice your chicken into 6 pieces. You can slice and arrange the chicken as needed to have 6 equal portions. Place a portion of chicken on top of each eggplant slice. Then, spread 1 TB of marinara sauce over each portion.Step 6
Sprinkle 1 TB of mozzarella over each portion, followed by 1 tsp of parmesan.Step 7
Bake the tray for 15-17 minutes, until the cheese is bubbly and golden brown. Enjoy!
Comments
Anthony Vella a year ago
Very good! I have considered breading the eggplant with almond flour and egg, then air frying it with the cheese on top. It would give it a little bit of a crunch!
Nikki13 6 months ago
You can also use pork panko!
PaisleyJoMama 2 years ago
This recipe is delicious! I did add draining & pre cooking the eggplant. Best keto recipe I’ve tried so far!
ExcellentKetone355936 2 years ago
Lovely, easy to make and yes u need to cook the eggplant for 15 mins before adding the topping
𝔒𝔫𝔢𝔏𝔲𝔠𝔨𝔶𝔏𝔞𝔡𝔶 2 years ago
Love this recipe, however as others have stated, precook the eggplant for 15 mins on 375°F while cooking the chicken. I also used fresh sliced mozzarella and replaced the olive oil with avocado oil. Was DELICIOUS!
OutstandingArugula480983 3 years ago
I used fresh oregano and added fresh basil on top of the cheese
Sarabeth 3 years ago
So simple, so yummy
Bldblueys 3 years ago
I made this recipe in the air fryer yummy with a spinach salad for sure will be making again 😊
Blondr1 3 years ago
Make sure u read what others have done. A must to precook the eggplant I found it rather boring but it checked the box called dinner. I would add addl cheese next time
BlithesomeAvocado682164 3 years ago
Am I suppose to eat all 6 peaces for dinner ? I need help this is my second day with keto 😩
Freebie214 a year ago
Each piece is a portion. I hope that helped because then you’ll have delicious leftovers!
AmazingCauliflower953932 3 years ago
No, it is listed as 6 servings/pieces at the very top of the recipe.
Anonymous 3 years ago
OMG - This was delicious! I cooked the Eggplant for 15 minutes before putting on the toppings and then for another 15 minutes. This is definately going to be a new favorite.
Endogal 3 years ago
First time eating eggplant. It was amazing. After reading through the reviews I pre baked the eggplant for 15min jus to make sure it cooked through. Then added chicken, sauce and cheese......Amazing
Honey13 3 years ago
Delicious, I will definitely make it again. I followed the recipe except I used an organic Bertolli sauce and it was delicious.
Brenda 3 years ago
We completely enjoyed these. I didn’t have marinara so used pizza sauce.
Barbara 3 years ago
Fantastic. I didn't have mozzarella so I used dilled havarti.
sophieyesyoucan 3 years ago
YUM! i didn't have eggplant so i swapped it out for 2 slices of zucchini and a handful of spinach leaves. To avoid the raw veg mentioned i kept the breast whole to cook it longer and seared it in a le creuset type pan first, then added everything on top and popped in the oven for 15 mins. Definitely a firm favourite for me!
Lala 3 years ago
The eggplant is raw. Terrible.
Honey13 3 years ago
Check the Bertolli organic sauces. They’re not high. The one I used for this recipe was only 4.
Anonymous 3 years ago
How long did you cook the eggplant for?
Anonymous 3 years ago
Can’t wait to try this! How does the eggplant turn out??
Sarabeth 3 years ago
Yum! I used breast strips that I pounded & then cut to fit on top. I then put thre shredded parmesan & a little melty mozzarella shredded but toppedit with a slice of mozzarella. Two minutes of low broil made it bubbly & a bit brown....yummy yum yum
Ashlynn 4 years ago
What kind of marinara sauce? Everything I’ve seen is high in carbs. Is there a brand that you recommend?
Mnmartin11 3 years ago
Also, as far as bottled sauces go, Rao's is one of the best.
Kev 4 years ago
Look up Rao’s Homemade marinara sauce. I have switched to it and really like it. Keto friendly. 1/2 cup serving size and total carbs 6 gram
Olivia44 4 years ago
I did like this recipe . I do recommend shredding the chicken . I also had the eggplant in the oven for about 25-30 minutes . Overall it was good . I’m new to eggplant so some of the flavor of the eggplant was strong tasting but perhaps I could have seasoned it more . Overall satisfying
Bernadette 4 years ago
This was excellent; I used sofrito sauce. Such a tasty sauce and 0 carbs
Anonymous 4 years ago
This looks worth trying.
Teresitagrace 4 years ago
This dish was awesome.. I spiced up the Marinara sauce. It will definitely be a regular dis on my menus
Oomadale 4 years ago
This was awesome. I used shrimp instead of chicken. I didn’t have Parmesan cheese but used a little cheddar. I used soft mozzarella because it’s what I had. Still was awesome. Definitely a keeper !!