Module 17 · The Cheese Course
Aubergine Parmigiana
Aubergine Parmigiana is a keto dinner with 11.6 g net carbs, 24 g protein and 37 g fat per serving (475 kcal). It serves 4 and takes 1 hour 10 minutes in total.
Layers of golden roasted aubergine, rich tomato and basil sauce, mozzarella and Parmesan, baked until bubbling. No breadcrumbs and no flour, just pure Italian comfort.
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Allergens in this Ketogeni recipe: milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 25 min · Total time: 1 h 10 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 11.6 g |
| Protein | 24 g |
| Fat | 37 g |
| Energy | 475 kcal |
| Vitamin D | 0.3 µg |
| Calcium | 570 mg |
| Omega-3 (EPA + DHA) | 0 g |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 800 g organic aubergines, sliced 1 cm
- 5 tbsp organic olive oil
- 400 g canned organic tomatoes
- 2 piece organic garlic cloves
- 20 g organic basil
- 250 g mozzarella, torn
- 80 g Parmesan, grated
Step-by-step method
- Heat the oven to 220 °C (fan 200 °C). Brush the aubergine with 4 tbsp oil, season and roast 25 minutes, turning once.
- Simmer the tomatoes with garlic, the rest of the oil and salt for 15 minutes; add basil.
- Layer sauce, aubergine, mozzarella and Parmesan in a dish, three times, ending with cheese.
- Bake at 190 °C for 25 minutes until golden; rest 10 minutes.
Chef’s tips
- Roasting instead of frying keeps it lighter and the aubergine still turns silky.
Variations
- Add a layer of ricotta.
- Add a few anchovies to the sauce.
Storage
Keeps 3 days; even better the next day.
Questions and answers
How many net carbs are in Aubergine Parmigiana?
One serving has 11.6 g net carbohydrates, 24 g protein and 37 g fat (475 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Aubergine Parmigiana ahead, store or freeze it?
Keeps 3 days; even better the next day.
Which allergens are in Aubergine Parmigiana?
It contains milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Aubergine Parmigiana vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Aubergine Parmigiana?
Yes. Add a layer of ricotta. Add a few anchovies to the sauce.