Most low-carb dieters rely on the same few vegetables over and over again.
Spinach, broccoli, cauliflower, asparagus — they're filling, they're affordable, and they're (mostly) green. And if you're on keto or paleo, they are all probably staples of your diet.
Which is why every once in a while, it's good to mix it up by cooking with a new vegetable. And that's when recipes like this low-carb eggplant lasagna come in handy.
Eggplant is just as low-carb as any of the vegetables mentioned above. It's also loaded with fiber like cauliflower and broccoli is, meaning it helps offset the amount of carbs you're eating.
Trust us when we say you won't be sad that you ventured out and tried a new vegetable recipe. This eggplant lasagna isn't a side dish. It's a protein-packed, rich, and satisfying meal that can be reheated for days to come.
And if you still need a better sales pitch, it's made with three different types of melted cheese. Yum!
Ingredients You’ll Need
- FBOMB Olive Oil
- Ground Italian sausage
- Marinara sauce
- Cheese (ricotta, mozzarella, Parmesan)
Ingredient Spotlight: Eggplant
- Eggplant protects your body's DNA: Eggplant is full of antioxidants, which are compounds that protect your cells from free radicals that can otherwise cause damage and lead to disease. In fact, there's a certain antioxidant in eggplant that specifically protects your DNA from mutating; an awesome benefit that shields you from other serious conditions as well [*]!
- Eggplant contains key micronutrients: Eggplant contains manganese, magnesium, and copper, three essential minerals your body needs to stay healthy. It also contains vitamins C and K, plus a host of B vitamins [*]. Best of all, there are 2.8g of fiber in each serving of eggplant, which helps offset the carbs you're eating in this meal and keeps your gut bacteria and immune system healthy.
Other Health Benefits of this Recipe
- Olive oil is anti-inflammatory, and good for your heart: This recipe calls for 6 tablespoons of olive oil—great news for all of your major organs, but especially your heart and brain. Why? Because olive oil is packed with omega-3 fatty acids, which lower blood pressure and your risk of heart disease [*]. Recent studies also show the two compounds found in omega-3 fatty acids have a neuroprotective effect, meaning they save your brain cells from trauma [*].
- It's a high-protein meal: Most lasagna recipes are loaded with carbs and light on the protein side of things, but not this low-carb recipe. There's a pound of Italian sausage and 3 types of cheese in it, which is how it manages to offer 38 grams (!) of protein per serving. Suffice it to say, this meal is perfect for refueling after a tough workout or just eating something satisfying and filling.
The best part is you'll have plenty leftovers, so you'll be able to enjoy this low-carb eggplant lasagna for days to come!
Other Low-Carb Recipes You’ll Love
Low-Carb Eggplant Lasagna Recipe
- Yield: 8
- Serving size: 1/8th of pan (~1 cup)
- Prep time: 30 minutes
- Cook time: 1 hour
- 1 eggplant, sliced thinly into 8-12 slices
- 2 tablespoons Kosher salt
- 6 tablespoons FBOMB Olive Oil
- 1 pound ground Italian sausage
- 2 cups ricotta cheese
- 2 cups marinara sauce
- 3 cups mozzarella cheese, shredded
- 2 cups Parmesan cheese, grated
- Lay eggplant slices on a flat surface, such as a cutting board, and sprinkle with the 2 tablespoons of salt. Leave for 20-30 minutes to draw moisture out of the eggplant. Meanwhile, preheat the oven to 400°F. Pat eggplant dry with paper towels.
- Drizzle the eggplant with the FBOMB Olive Oil and rub to coat both sides. Lay on an oiled/sprayed sheet pan and roast for about 10 minutes until soft.
- While eggplant is roasting, brown the Italian sausage in a skillet at medium heat until cooked through, about 10-12 minutes. Discard excess fat and/or juices. Reduce the oven to 375°F.
- In a bowl, mix together the Italian sausage, and ricotta cheese. In another bowl, mix the mozzarella cheese and Parmesan cheese.
- Spray a 9x13-inch baking dish with pan spray. Pour a half cup of marinara sauce into the bottom of the pan. Lay 2-3 eggplant slices evenly on the sauce (you can cut them in half if you have trouble fitting them evenly), spread evenly with one-fourth of the sausage and ricotta cheese mixture, then top with one-fourth of the mozzarella/Parmesan mixture.
- Repeat until the baking dish is full, ending with mozzarella/Parmesan at the top.
- Cover the lasagna with foil and bake for 30-40 minutes. Remove the foil and bake another 10 minutes until the top starts to brown.
- Remove from the oven and let the lasagna sit for about 20 minutes before serving.
Nutrition Facts Per Serving:
- Fat: 51g
- Protein: 38g
- Total Carbohydrates: 14g
- Fiber: 3g
- Sugar Alcohol: 0g
- Net Carbohydrates: 11g
- Fat: 69%
- Protein: 23%
- Carbohydrates: 8%