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Best Eggplant Lasagna Recipe – Low Carb and Gluten Free!

Best Eggplant Lasagna Recipe – Low Carb and Gluten Free!

eggplant lasagna recipeAn eggplant lasagana recipe without noodles ?  Of course!  The eggplant slices in my family’s Best Eggplant  Lasagna Recipe are much better than noodles. That makes this healthy eggplant lasagna recipe also Gluten Free.

I have been making this healthy Eggplant Lasagna recipe for many years, even for company.  Without noodles, I knew it would be low in carbs, but now that I am doing a low carb food plan as a committed lifestyle, I thought I would enter my recipe into MyFitnessPal to see what the actual results are. They are at the bottom of the recipe below.

Also people are always asking me for this recipe, so now I have it written down.  One of my teenagers is a vegetarian and even they love this Eggplant Lasagna recipe.  That makes it a winner in my books!  This version has no meat, and so this is also a great meal for Meatless Mondays.

I have made this with both the regular big purple eggplants that you see in the stores, as low carb eggplant lasagna well as the long and narrow Japanese eggplants.  They  both work fine for this recipe and are equally tasty.

Cooking Tip:  For the large purple eggplants, I usually slice them thin, sprinkle with salt and then soak them in a bowl of ice cold water while I assemble all the other ingredients.  My mother always did this and she said it drew out any bitter flavor in the eggplant.  I wonder if she used a different type of eggplant because honestly, I have done it without and I can’t taste the difference in the recipe.  But I am letting you know about this in case the eggplants in your area have a bitter taste.

low carb lasagna recipeSauce Lc Tomato Basil 26 oz (Pack of 6)

Ingredients for my Best Eggplant Lasagna Recipe (Six large servings)

  • 1 large eggplant, sliced very thin
  • 2 eggs
  • 1 cup sour cream
  • 1 cup sharp cheese, grated
  • 1 ½ cup Low Carb pasta sauce
  • 2 cups mozzarella cheese, grated

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How to Layer the Eggplant Lasagna Recipe

Premium Mandoline Slicer - Vegetable Slicer & Cheese Slicer - Stainless Steel BladesPremium Mandoline Slicer – Vegetable Slicer & Cheese Slicer – Stainless Steel Blades

  • Slice the eggplant as thin as you can in rounds. If you own one of these these fancy dancy mandoline slicers, then this would be an excellent way to get nice uniform slices.
  • If you want, follow my tip above the recipe about salting the eggplant.
  • In a bowl, beat the 2 eggs. Add the sour cream and the 1 cup of sharp grated cheese. Whisk until it looks like a creamy sauce. This is the filling.
  • In a large glass or silicon casserole dish, cover the bottom of the dish by spreading ½ cup of the tomato sauce. Put ½ of the eggplant slices on top of the sauce, overlapping the slices to make the first layer.
  • Spread the sour cream mixture over this first layer of eggplant slices. If I wasn’t making a vegetarian version for my son, this is where I would add a layer of hamburger crumbles.
  • Overlap the rest of the eggplant slices on top of the filling. Spread the remaining 1 cup tomato sauce on top of this.
  • Finally, sprinkle the mozzarella cheese on top.
  • Bake for about 45 minutes at about 350F or until cheese is brown and bubbling.

And best of all for my healthy eggplant lasagna recipe there are only 300 calories and 7 net carbs.  Hope you enjoy it!

low carb eggplant lasagna recipe

Cheesy, low carb, gluten free Eggplant Lasagna

best eggplant lasagna recipe

 

 

Low Carb and Gluten Free Easy Cauliflower Casserole

easy cauliflower recipe

Low Carb and Gluten Free Easy Cauliflower Casserole

I have a dilemma sometimes when it comes to cooking.  My teenage son is a vegetarian, my oldest daughter is gluten free and I am Paleo, Low carb and Ketogenic! In fact, I have an entire site dedicated to the Ketogenic lifestyle.  That usually means there is meat involved in my meal.  So when I come across a baked cauliflower recipe that can be eaten as a meal by my veggie son, and it is also cheesy good and low carb, and I can simply add some more protein to mine, well I have to give it a try!

I came across the recipe on Pinterest and traced it down to a paleo site called The Iron You.  Thanks Iron You, this is a fantastic recipe that I will make again!  One of the things that makes this low carb cauliflower recipe so good is the caramelized veggies. I did tweak it a bit to get my ketogenic ratios up, but that is no matter, you can follow the original or add a side salad.

Here is my slightly changed version of this healthy cauliflower casserole recipe, made a little more Keto.

Low Carb Easy Cauliflower Casserole

  • 1 head cauliflower, broken into bite site florets
  • 1 pound button mushrooms, sliced
  • 1 large onion, cut into rings
  • 2 cloves minced garlic
  • 2 tbsp olive oil
  • 2 eggs
  • 1/2 c sour cream
  • 1/2 c grated sharp cheddar
  • 1/2 c grated parmesan
  • fresh parsley
  • salt and pepper to taste

Instructions For Easy Cauliflower Recipe

  1. Heat oven to 425.  Take a casserole dish and rub with a small amount of butter or oil.
  2. Place cauliflower florets into dish in single layer.
  3. Drizzle with 1 tbsp of olive oil and sprinkle with salt and pepper.
  4. Bake for 15 minutes, toss and turn the cauliflower, then bake another 15 minutes.  The florets should be nicely browned. (Don’t skip this step of roasting the cauliflower, it really makes the dish!)
  5. In a large bowl beat eggs, cheddar and sour cream, set aside.
  6. In large frying pan, saute mushrooms in 1 tbsp oil until they are browning.  Add onion rings and cook until transparent, then add garlic and cook a minute or so more.
  7. Add the cooked cauliflower florets into frying pan and toss around until well combined.  Add all these vegetables into the big bowl of sour cream mixture, mix well and place back into the casserole dish.  Top with the parmesan cheese.
  8. Cover with foil and bake at 350 for 30 minutes.  Uncover and bake for 10 more minutes.  Sprinkle with fresh parsley.

My son absolutely loved this dish!  It was creamy, cheesy and the roasting of the cauliflower gave it much flavor!  I will be making this again and again.

This made 8 servings:  Calories 146, Carbs 8, Fat 9, Protein 8, Fibre 2

(I had it the next day for lunch and I put bacon on top.  Mind blown.)

This easy cauliflower recipe is suitable for Atkins, The 100 diet, Ketogenic, gluten free and any other low carb diet plan.


The Engine 2 Diet

Engine 2 DietThe Engine 2 Diet

When I first heard the term ‘Engine 2’ Diet, I immediately thought of fire engines and big, burly firemen and lots of beefcake.  I mean beef.  Sorry, the mind wanders at times.

At any rate,  I was quite surprised to see that the Engine 2 Diet is a plant based diet, in other words no beef or meat of any kind.

The Engine 2 Diet was created by firefighter Rip Esselstyn to assist members of his Austin, Texas fire department to get back into shape.  Vegetarians don’t normally impress me much, as I see a lot of vegetarian junk food being eaten.  Coke and fries may not have meat, but that is not a meal!

But this is different in that it is whole foods based (no processed junk) and also low fat.  Dieters are encouraged to cut out vegetable oils and anything that has more than 2.5 grams of fat per 100 calories.

There are two phases of the program, you can do the ‘firefighter’ version and go all in, or you can do the ‘fire cadet’ version and ease into this new way of eating.  Either way, the dieter is encouraged to have their bloodwork checked and go on their 28 day challenge and then recheck the bloodwork.

Pros and Cons of The Engine 2 Diet

Pros

A low fat, plant based diet can lower cholesterol and prevent diabetes and heart disease

This is not a weigh & measure diet (but certain foods are off the menu.)

Promotes a long term way of eating for the whole family as opposed to a diet.

Cons

Unless you are really committed to a vegan or vegetarian lifestyle, this is hard to stick to.

Might be too low fat to stave off hunger

 

Interestingly, my own son has been a vegetarian for 7 years and he is strong and healthy.  He is an air cadet and goes on weekend survival trips and just does not eat meat for ethical reasons. I could definitely see him advocating The Engine 2 Diet!

The book outlines the 28 Day Challenge and has many recipes.  There are also some online resources out there on Facebook and Pinterest to keep you motivated.

 

The Engine 2 Diet: The Texas Firefighter’s 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds

 

My Beef with Meat: The Healthiest Argument for Eating a Plant-Strong Diet–Plus 140 New Engine 2 Recipes

 

Forks Over Knives – The Cookbook: Over 300 Recipes for Plant-Based Eating All Through the Year

Kristen’s Raw Food Diet Plan

Raw Food DietKristen’s Raw Food Diet Plan

Kristen’s Raw is a website and resource for people who want to experiment with a raw food vegan diet.  What I like about Kristen Suzanne is that while she eats a lot of raw food and has an amazing repetoire of  raw food meals and recipes, she does not advocate that you have to be 100% raw in order to get the benefits.

She has a series of ebooks, she has published books available on Amazon and she has a blog and website full of useful information and recipes.

Pros and Cons of Raw Food Diet Plan

Pros

  • How can raw fruits and veggies be bad for you!?  You eat lots of healthy food.
  • Many people experience rapid weight loss on a raw food diet
  • No weighing and measuring, you just eat your fill of raw and healthy foods

Cons

  • A lot of dogma in the raw food world will have you thinking it’s all or nothing (which is why I like Kristen)
  • Eating 100% raw vegan foods means you are likely going to have to supplement
  • Raw Food Vegan diet is not cheap, you have a lot of hyped up superfoods to pay for!

So now for my personal experience.  I actually was 100% on a raw food diet plan for 7 months.  I felt great, but we discovered that I have severe anemia.  It wasn’t caused by being on a raw foods plan, I have always had trouble absorbing iron.  So I do now eat meat again.  But I still eat many of my favorite raw foods recipes!

Here are a couple of raw food recipes that I make all the time just to give you an idea.  Mango salsaMango Lime raw food diet planshake and Kale Chips.

Because I was raw for those few months, I also own several excellent raw food books.  My favorites are Raw and Simple, Ani’s Raw Food Kitchen and Green for Life.

I am totally for people upping the raw content of their diets.  You don’t have to be 100% raw to enjoy the benefits of adding more fruits and veggies into your diet.  Any of those books will help you do that and go a long way to take your health to the next level.  You may be surprised at what can happen when you bring even a little bit of a raw food diet plan into your life!

Leave a comment below if you have any experience with a raw food diet plan!

 

 

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