Eggplants Are Loaded With Nutrients And Such An Underrated Vegetable
Crispy keto eggplant parmigiana appetizers are paired with fresh basil, buffalo mozzarella, and sour cream.
For anyone who is on a keto or low-carb diet, these eggplant parmigiana appetizers must end up on your weekly menu plan.
Not only are eggplants budget-friendly but this recipe quick to make when you’re in a rush or have unannounced company.
Many of you might even have friends who garden and find they have too many eggplants they want to gift. Take one or two.
When you are cooking two different types of meal plans like in our house delicious, quick keto recipes are welcomed.
Don’t be afraid of produce you haven’t cooked with before
Unless eggplant is a staple in your diet most people turn their noses up at it.
Lack of understanding about cooking eggplant also known and aubergine where I’m from in the UK.
Preparing eggplant can be done in various ways such as:
- Roasted eggplant
- Grilled eggplant
- Baked eggplant
- Fried eggplant
- Deep-fried eggplant
- Marinated eggplant
Eggplant is unique for its awkward egg shape, deep purple colour although there are many different varities of eggplant.
You’ll also find that eggplant is spongy and soaks up flavours which you will want to add to your eggplant dishes.
I had no idea how to cook eggplant nor did I have any eggplant recipes under my belt.
Previously, I was shown how to make eggplant parmigiana at a dinner party a few years back by my father-in-law.
I’ve taken eggplant keto style and turned it into something very similar to the traditional eggplant parmesan.
Italian Eggplant Parmigiana Around The World
Italian eggplant dishes revolve around casserole creations such as breaded, fried eggplant smothered in pasta sauce, and Parmigiano Reggiano cheese.
This is the classic eggplant parmigiana dish also known by Italians as Parmigiana Di Melanzane.
You either love eggplant it or hate it and I’ve turned it into an appetizer.
Related: Italian Eggplant Beef Meatballs
Keto Eggplant Recipe Ideas
I was staring at the massive bin of eggplants, peppers, and zucchini sitting in our kitchen wondering what eggplant dishes I could create.
Some of the recipes that came to mind were eggplant puttanesca, stuffed eggplant roll-ups or eggplant meatballs
More specifically I was focusing on creating an eggplant pasta or some sort of eggplant appetizers.
I wanted a recipe that Mrs. CBB could eat because it was keto-friendly and crispy because she misses crispy foods.
This summer my in-laws shared their huge eggplant harvest with us along with just about every other vegetable you can think of.
We couldn’t say no to their gracious offerings because I know that buying organic products at the farm or grocery store can be costly.
Besides growing eggplant, their garden is filled with loads of fruits and vegetables for the entire family.
They also give lots of their produce away to friends and neighbours.
When you’re retired and gardening is your passion you can become somewhat obsessed with watching your garden grow as they do.
Health Benefits Of Eggplants Are Huge
If you’re on a keto diet or low-carb diet the eggplant is a great source of many nutrients, high in fibre and low in carbs.
Eggplants are a nutrient-dense food, meaning they contain a good amount of vitamins, minerals, and fiber in few calories.
One cup (82 grams) of raw eggplant contains the following nutrients:
- Calories: 20
- Carbs: 5 grams
- Fiber: 3 grams
- Protein: 1 gram
- Manganese: 10% of the RDI
- Folate: 5% of the RDI
- Potassium: 5% of the RDI
- Vitamin K: 4% of the RDI
- Vitamin C: 3% of the RDI
To learn more about the 7 Health Benefits Of Eggplant visit Healthline.com
How to make Italian Keto Eggplant Parmigiana Appetizers
The eggplant parmigiana appetizer ingredient list is small but powerful with the pungent flavours of Parmigiano Reggiano and butter.
Fried eggplant in butter on medium-high creates a crispy exterior and a soft inside which makes this dish the perfect appetizer.
You can enjoy these medallions as a finger-food with a dipping sauce of sour cream, ranch dressing, or tomato sauce.
I took it one step further and layered the medallions with organic vegetables and cheese.
Drizzle with a bit of olive oil.
Dip your eggplant into the egg mixture and then into the freshly grated cheese and fry them in the butter.
It’s very important to cool them on a rack right after you take them from the frying-pan.
How To Keep Your Italian Keto Eggplant Parmigiana Crispy
Don’t make the mistake of turning your crispy keto eggplant parmigiana and turn them to mush.
You will want to keep the eggplant parmigiana medallions very crispy so give them time to rest a bit.
Keeping them on a cookie rack or a rack where the top and bottom are open to the air is the best way.
If you place the eggplant parmigiana rounds on a plate they will get soggy underneath.
The eggplant parmigiana appetizers fry quickly at about 3-4 minutes per side until a golden brown.
Depending on how large your frying pan is you can cook many or a few at a time.
I tend not to crowd them when frying so they have room to crisp up and the temperature of the pan isn’t reduced.
If you crowd your frying pan you may also find that they won’t cook up as crispy or they soak up too much of the butter.
What I like to do is test an appetizer which means I get to eat one first.
This way you will know what temperature to set your stove-top at to give you ideal crispness.
- 1 long eggplant
- 3 large eggs
- 2 cups parmigiana regianno
- 1 teaspoon fresh ground pepper
- 1 teaspoon salt
- 2 tablespoons whipping cream or 10% cream
- butter for frying
- Optional: Fresh chopped basil to the egg mixture (you can add any other spices to the egg mixture that you like but to keep it classic I've kept it simple)
- Wash your eggplant and cut into medallions that are about ½ inch thick
- Lay them on a board or dish and cover with a paper towel to dry off any moisture
- In a bowl crack your eggs and add pepper, salt, and cream then stir to combine
- In another bowl add the grated Parmigiana Reggiano cheese
- Get your frying pan ready by turning the heat up to medium-high or 8 on the dial then add butter to the pan to melt
- Add your eggplant medallion to the egg mixture then into the cheese. Make sure that your eggplant is covered in cheese on both sides even if you have to pack it on with your fingers.
- Put the eggplant into your frying pan and let them fry without trying to turn them often. I try to flip them once per side. Have a look underneath to see when they are golden brown and then flip. This takes me about 3-4 minutes. Make sure you have enough butter to fry them in or they will burn.
- Once done put them on a wire rack to cool a bit before serving.
- Serve with pasta sauce, ranch dressing, sour cream, or any other dipping sauce that you enjoy.
I served the Keto eggplant parmigiana appetizer on top of a thick-sliced tomato, with mozzarella cheese, basil, and a drizzle of oil.
You can switch up the cheese you use by adding goat cheese, cream cheese, or any favourite cheese you like.
Another way to serve them is by making a dip to go on the side perhaps something tangy like an avocado garlic mayo.
Lastly, you can serve one on a plate with Italian pasta sauce on top with sprinkled Parmigiano Reggiano cheese. YUM
Discussion: What eggplant recipes do you make? Leave me your comments down below.
Nutrition: 1 eggplant appetizer is 2 net carbs
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