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Eggplant Parmesan with Angel Hair

Gluten Free Keto Low Carb

Recipe by Chef Michele Ragussis

  • Cook Time 45 minutes
  • Serves 4
  • Difficulty Medium

Low-Carb Eggplant Parmesan with Angel Hair

Eggplant Parmesan is one of the best Italian restaurant dishes (where it’s typically known as Eggplant Parmigiana), but many home cooks find this dish intimidating!

Well, no fear! We’ve taken this vegetarian favorite and lightened up the stats to make it low-carb. Best of all? It’s way easier to prepare than you might guess. Here’s how to fulfill those cravings for gooey, cheesy eggplant parmesan.

Restaurant-Worthy Easy Low Carb Eggplant Parmesan

Not to scare you, but did you know that an eggplant parmigiana dish at one popular Italian restaurant chain has over 1000 calories and 113 total carbs? That meal doesn't leave much wiggle room for dessert (or your pants).

But today, we’ve taken this Italian classic and given it the It’s Skinny treatment.

Eggplant Parmigiana, aka "melanzane alla parmigiana" in Italian, is a classic dish with roots in Southern Italy. Despite what its name might suggest, the dish doesn't originate from Parma but is believed to be from the regions of Campania and Sicily. The traditional version features light layers of eggplant "lasagna" style layered in a baking dish (sometimes without any cheese at all).

The term "parmigiana" is thought not to derive from Parmesan cheese but from the Sicilian word "parmiciana," which refers to the slats of a window shutter. This term is used to describe the layering aspect of the dish, which resembles the overlapping slats. But in American restaurants, it picked up its cheesy moniker of “eggplant parmesan.”

So, how did an innocent layered vegetarian dish get such heavy-duty stats? For eggplant parmigiana, chefs typically slice the eggplant, bread it heavily, and then fry it up. The crispy eggplant rounds are then smothered in tomato sauce, mozzarella cheese, basil, and parmesan cheese and baked to a crisp. The dish is then served over a hearty portion of pasta.

We’re all for the deliciousness and comfort of this dish, but there are plenty of ways to lighten it up and even make it keto-friendly. For our low-carb eggplant parmesan, we very lightly bread the slices using crispy panko crumbs—fewer carbs and calories but plenty of delicious crunch. 

We also ditched the carb-loaded pasta for It’s Skinny—the perfect way to have your pasta without the guilt! Served over It’s Skinny Angel Hair, this eggplant parmesan only feels naughty. Really, it’s low-carb and healthy (but it will still hit all the right craving buttons for plenty of satisfaction).

It’s Skinny: Lighten Up Your Noodles

If you haven't cooked with It's Skinny Pasta before, prepare to have your mind blown. It's Skinny shirataki noodles have the taste and texture of the real deal. These aren't imitation pastas, but rather pasta made with alternative low-carb ingredients.

What are these magical ingredients? Meet konjac root. Konjac is a root vegetable from Asia. It has a similar texture to a radish or turnip. While it might not be the most beautiful vegetable in the garden, it has some of the best stats. It’s high in fiber, mild in flavor, and ultra-satisfying.

Konjac's secret is in the fiber. It contains a special fiber called glucomannan that keeps your blood sugar levels steady. There's no carb rollercoaster—you know the deal. One minute, you feel pleasantly full, and the next, you're in a carb coma.

With It's Skinny, you'll enjoy the feeling of satisfaction without the weighed-down nature of typical pasta. It's Skinny has zero net carbs and only 9 calories per two serving pack! It's the perfect way to lighten up any dish.

Oh, and did we mention that It's Skinny is vegan, kosher, keto diet, and paleo-friendly? It's gluten-free, making it safe for those who avoid gluten. We offer organic and traditional recipes as well. It's Skinny is ideal for any and every lifestyle and dietary preference, from a low carb diet to those who are just looking for a healthier pasta option.

The best part of It's Skinny is that it makes it so easy to lighten up your favorite meals. Unlike traditional pasta (or rice-shape—yes, there's a RICE-SHAPE version, too!), you don't have to wait for water to boil. There's no wait for the perfect al dente texture. To cook It's Skinny, you simply tear open the pack, drain the pasta, and add it to your sauce and toppings at the end of the cooking time. In 2-3 minutes, It's Skinny is heated through and ready to devour!

Order up some It’s Skinny today. It comes in organic and traditional styles:

Or you can get the best of all worlds with a variety pack! Get each style to experiment with and find your favorite. Remake all your recipes with low-carb, delicious It’s Skinny!

Making Healthy Eggplant Parmesan the Easy Way

One of the best parts of cooking is that you get to make recipes your own way. We always encourage you to experiment and have fun in the kitchen. Try different styles of It's Skinny, add extra herbs, and kick things up with spices. There's no wrong way to cook; this is an easy recipe to customize.

Of course, some folks have questions in the kitchen. Here are a few of the common ones we get about our low-carb eggplant parmesan.

How do I make eggplant less bitter?

Eggplant gets a bad rap. Some people think that it can be bitter and tough to eat. If you've had an old eggplant, it can be a little bitter. But the best way to avoid bitterness is to buy a fresh eggplant with firm skin and properly prepare it.

Once the eggplant is peeled and sliced, salt it generously and let it set for a few minutes. The salt pulls the bitterness and excess water out of the eggplant. You'll see water come to the surface of your slices. Rinse slices off, and you're good to go—no more bitter eggplant!

Can I add some more vegetables to this dish?

Of course, you can add other vegetables and spices to this low-carb eggplant parmesan recipe. Spinach is an easy way to increase your veggies without much effort. Add a handful to your sauce and let it cook down. Onions go well here, too. You could also add sliced olives or bell peppers to your homemade sauce.

Of course, a few chopped garlic cloves are always a welcome addition for the best flavor boost. Garlic powder can also add flavor. Add some heat with a few shakes of red pepper flakes. Oregano, Italian parsley, and fresh basil are all lovely and delicious ways to make this dish taste extra bright. Any Italian seasoning makes the simple ingredients sing.

Can I add protein to this dish? Swap in chicken?

Eggplant is a surprisingly meaty and satisfying vegetable, but sometimes, we all want to add more protein. If you prefer chicken parmesan, you could swap the eggplant for thinly pounded chicken breast.

The other option for adding protein here is to use a meat sauce instead of a traditional marinara. You could select a hearty Bolognese, add some ground beef, or even a little sliced prosciutto to the sauce to give it some extra oomph. 

How to Make Low-Carb Eggplant Parmesan

Are you ready to make this restaurant-worthy classic Italian dish? Warning—once you try it, you'll want to make this yummy main course again and again. Low-carb eggplant parmesan is such a comforting, impressive dish. It's perfect for a special dinner, date-night, or just because you need something that feels like a delicious gooey cheese hug.

Without further ado, let’s get cooking Low-carb Eggplant Parmigiana!


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  • Angel Hair | It's Skinny
  • 1 package It's Skinny Angel Hair
  • 1 eggplant, cut into 6-8 slices
  • 1 tbsp salt
  • ½-1 cup flour
  • 1 egg, beaten
  • ½-1 cup seasoned panko breadcrumbs
  • ½ cup olive oil
  • 1-2 tbsp pasta sauce, per slice of eggplant
  • 1 1/2 cups tomato/pasta sauce (without added sugar)
  • 1 tbsp shredded mozzarella cheese (per slice of eggplant)



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