Keto Eggplant Chicken Parms

92 ratings

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

Quantity

Serving Size

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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

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 60

AmazingAvocado602830 2 months ago

This is so good. My husband and son thought it was delicious too (they love carbs and didn’t miss them in this dish!)

1
Denram 3 months ago

This is so good. I didn't have olive oil I used vegetable oil cause that's what I had. and I used Mrs dash seasoning it pretty much has all those ingredients. I did use paprika too. But it came out delicious my kids are pretty picky eaters my daughter and son didn't care to much for eggplant but they did eat everything else. My youngest he ate everything said it was good but also was the eggplant was ok could have been cooked more or cooked first before placing in the oven his opinion. But there dad like it I like it and it has been one of my favorite dishes to make.

0
StupendousRadish127431 5 months ago

Delish!

0
KatM2017 5 months ago

I used frozen egg plant slices for convenience and air fried them. I used chicken Italian sausage because that’s what I had,and mixed it with an organic low carb marinara sauce. Added mozzarella cheese slice and grated parm on top and broiled it for a few minutes until it was bubbling. Served with cauliflower rice risotto. Delish!!

2
Majo110445 5 months ago

Simply delicious

1
MissRAK a year ago

Very yummy. Used feta and came out well. Had with avocado.

1
Anthony Vella 2 years 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!

3
- Nikki13 2 years ago
  
  You can also use pork panko!
  
  0
PaisleyJoMama 3 years ago

This recipe is delicious! I did add draining & pre cooking the eggplant. Best keto recipe I’ve tried so far!

7
ExcellentKetone355936 3 years ago

Lovely, easy to make and yes u need to cook the eggplant for 15 mins before adding the topping

7
𝔒𝔫𝔢𝔏𝔲𝔠𝔨𝔶𝔏𝔞𝔡𝔶 4 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!

13
OutstandingArugula480983 4 years ago

I used fresh oregano and added fresh basil on top of the cheese

5
Sarabeth 4 years ago

So simple, so yummy

2
Bldblueys 4 years ago

I made this recipe in the air fryer yummy with a spinach salad for sure will be making again 😊

6
Blondr1 4 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

3
BlithesomeAvocado682164 4 years ago

Am I suppose to eat all 6 peaces for dinner ? I need help this is my second day with keto 😩

4
- Freebie214 2 years ago
  
  Each piece is a portion. I hope that helped because then you’ll have delicious leftovers!
  
  0
- AmazingCauliflower953932 4 years ago
  
  No, it is listed as 6 servings/pieces at the very top of the recipe.
  
  1
Anonymous 4 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.

9
Endogal 4 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

5
Honey13 4 years ago

Delicious, I will definitely make it again. I followed the recipe except I used an organic Bertolli sauce and it was delicious.

0
Brenda 4 years ago

We completely enjoyed these. I didn’t have marinara so used pizza sauce.

1
Barbara 4 years ago

Fantastic. I didn't have mozzarella so I used dilled havarti.

0
sophieyesyoucan 4 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!

2
Lala 4 years ago

The eggplant is raw. Terrible.

1
- Honey13 4 years ago
  
  Check the Bertolli organic sauces. They’re not high. The one I used for this recipe was only 4.
  
  0
- Anonymous 4 years ago
  
  How long did you cook the eggplant for?
  
  1
Anonymous 5 years ago

Can’t wait to try this! How does the eggplant turn out??

0
Sarabeth 5 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

0
Ashlynn 5 years ago

What kind of marinara sauce? Everything I’ve seen is high in carbs. Is there a brand that you recommend?

0
- Mnmartin11 5 years ago
  
  Also, as far as bottled sauces go, Rao's is one of the best.
  
  6
- Kev 5 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
  
  0
Olivia44 5 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

1
Bernadette 5 years ago

This was excellent; I used sofrito sauce. Such a tasty sauce and 0 carbs

4
Anonymous 5 years ago

This looks worth trying.

0
Teresitagrace 5 years ago

This dish was awesome.. I spiced up the Marinara sauce. It will definitely be a regular dis on my menus

0
Oomadale 5 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 !!

1
Linda 5 years ago

Delicious! Two little changes I would make to original recipe: lightly cook the eggplant to soften slightly and possibly use ground chicken instead of chicken breast as the chicken breast was firm while the eggplant texture is soft.

1
crjohnson627 5 years ago

So easy and so good!

0
Debschneider33 5 years ago

Awesome I used pesto because I didn’t have the marinara or spaghetti sauce

1
Anonymous 5 years ago

What temperature do you bake it at?

0
- recipewriter 5 years ago
  
  375 degrees, which is stated in the recipe directions.
  
  0
Heather 5 years ago

I made this for dinner tonight and even my husband said it was delicious. I pre-cooked the eggplant for 10 minutes before I assembled them. I’ll definitely be making these again.

0
- Alm 5 years ago
  
  How did u precook eggplant?
  
  0
Hadeel 5 years ago

Eggplant was still a bit raw even after all cheese was melt and bubbly

0
mfinkelstein 5 years ago

Delicious

0
Mj 5 years ago

Made this today and the family loved it hubby said it’s delicious and wants it again. Made noodles for them

0
Thevelazquez3 5 years ago

Cubed the eggplant and chicken, then lightly coated with keto sauce I made and topped with cheese. Delicious, like a casserole

2
Anonymous 5 years ago

Can you freeze these?

0
- recipewriter 5 years ago
  
  This recipe would be best kept in your refrigerator for 3-5 days.
  
  0
Mimi 5 years ago

Deff cooked the egg plant 15 min before adding all the ingredients. Shredded the chicken as well. Layered to my liking and then cooked again for another 15 min. My 6 year old loved it and my husband but, of course he ate it with pasta! :)

2
LisaC 5 years ago

We loved this recipe! I did cook my eggplant 15 min beforehand after reading the previous reviews.

1
Rj 5 years ago

I cooked the eggplant first. It was a delicious meal!

2
AKW123 5 years ago

I would definitely cook the eggplant before adding the chicken. I did not and the eggplant just isn’t as good as I would have liked. Overall, I’ll try it again.

1
Nana 6 years ago

I cooked the eggplant about 12 minutes before adding the chicken. I will probably only cook five minutes. Very good

0
LynetteRadio 6 years ago

I wasn't a fan of the eggplant at all. Maybe because I grew up eating eggplant parm sliced SUPER thin - but the round thick cuts of it didn't taste great at all.

0
Ash 6 years ago

I took some advice from the other reviews and precooked the eggplant in the oven with some olive oil. These are a definite favourite and I make them pretty regularly now. You can also pre prep and freeze them 👌

0
Psychoward 6 years ago

Delicious. Baked the egg plant 15 minutes prior to topping it. Also added a sprinkle of Parmesan to crisp

0
tsf1236ccd 6 years ago

Excellent

0
Neveen 6 years ago

Easy and delicious recipe

0

Keto Eggplant Chicken Parms

Ingredients

Recipe Steps

Comments 60