Keto Eggplant Instant Pot Recipes

Healthy Instant Pot Eggplant Parmesan Last updated May 16, 2022 by Kelly | 85 Comments This post contains affiliate links. Please read my policy page.

A quick 20 minute dinner, this Healthy Instant Pot Eggplant Parmesan isn't breaded or fried, only calls for 4 ingredients, and makes a delicious, comforting, and low carb meal!

A quick 20-minute dinner, this Healthy Instant Pot Eggplant Parmesan isn’t breaded or fried, only calls for 4 ingredients, and makes a delicious, comforting, and low carb meal!

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What is one meal that reminds you of your mom? While I could probably name a few, one thing that sticks out in my head is eggplant parmesan.My mom would make it pretty often in our house. She never went off a recipe and changed it up each time, and never actually “fried” the eggplant.

She would either sauté the eggplant up on the stove and cover with sauce and cheese or lightly coat it with breadcrumbs and bake it. I think even a few times she made it into a casserole type dish with long slices of eggplant.

Whatever way she made it, it was one of my favorites. It was always comforting and hearty, while still light. So today I am making my spin it on and making a quick and healthy instant pot eggplant parmesan!

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You guys have been asking for more Instant Pot recipes so what better way than having one in 30 Minute Meal Solutions. If you missed it, this month is dedicated to quick and easy, one pan, 30 minute meals! This Instant Pot eggplant parmesan fits into description perfectly. We’ve made this a few time and each time I love it even more.

It’s cheesy, hearty, and comforting, while still being on the lighter side. It’s packed with veggies, is low carb, and just makes a delicious easy meal.

The reason I love this recipe so freakin’ much is because it’s so so easy. All you need is 4 ingredients, 5 minutes of prep time, and then 20 minutes of cook time. Half of that time is the Instant Pot heating up. I’m sure you can guess the ingredients, but this is what you need:

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To start, you want to cut your eggplant into long 1/4 inch thick strips. I like to cut both the top and bottom off so I can stand it up straight. Then will run my knife down lengthwise making long pieces. Try to get evenly cut pieces as this will ensure even cooking.

Next salt your eggplant and pat dry to remove liquid and salt. Then you begin the layering process. Place 1/2-1 cup sauce to cover the bottom of the pot.

If needed, mix the first layer of sauce with 1 cup water. You want a runny sauce and adding the water will help ensure it cooks and you don’t get the burn notice on your Instant Pot.

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Layer with a few slices of eggplant, covering the bottom, another 1/2 cup of sauce, and cheese. Continue until you no longer have anymore eggplant. I had 3 layers of eggplant, but have also used smaller eggplants getting 5 layers.

Set your Instant Pot to manual mode on high pressure for 10 minutes. You can either release pressure manually or let it naturally release, I found that the pressure naturally releases in about 5 minutes anyways.

I have made this recipe countless times and have never had an issue with it not cooking or getting the burn notice on my Instant Pot. Unfortunately that is not the case for a lot of you. Here are some time to help:

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You need to make sure you fully cover the bottom of the pan with sauce. If you don’t you run the risk of burning your Instant Pot and the eggplant. You want a more watery based sauce as well.

I found that a heaping 1/2 cup worked perfectly for my 8QT Instant Pot each time I tested and made this recipe. But if you feel like you need more, add more! Or mix your sauce with water as stated below.

You want a watery/runny sauce. This ensures there is enough liquid in the pot, it will come up to temperature and cook the eggplant, and you don’t get the burn notice on your Instant Pot.

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If you sauce is not runny enough, or if you are unsure if it is, add water. I suggest mixing the sauce that goes on the bottom layer with 1 cup of water. Again, this will help so you don’t get the burn notice.

Please note that I have never had this issue, but it was suggested by the Instant Pot team since people have trouble with this recipe.

Unfortunately when I contacted Instant Pot to see if they could help, this is what they had to say. “Also, all Instant Pot are not the same and hence the results may vary depending on how some people are able to have it cooked perfect were as other’s can’t.”

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This really baffles my mind as how can you make an appliance where you can’t guarantee the same results, but I guess you can.

For the ultimate experience, I would serve eggplant parmesan with a side of crusty bread, some pasta, and a side salad.This dish is naturally low carb due to the fact it isn’t breaded. If you wanted to keep it low carb, you could serve it with some cauliflower rice or zucchini noodles to help absorb the sauce.

You could also use white rice to keep it gluten free. We’ve served it with anything from gluten free pasta, rice, salad, bread, and more veggies. Anything will work!

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If you don’t have an Instant Pot, I think this recipe would work just fine to be baked. Follow the direction as it, just use a glass baking dish instead of your Instant Pot. Bake it at 350 degrees for about 30-35 minutes until eggplant is tender and cheese is melted.

If you open up your Instant Pot and it looks like there is a lot of liquid in the pot, don’t be alarmed. The eggplant gives off some water and combined with the sauce, there will be liquid in the pot.

Once you cut into the eggplant parmesan and remove it, there really isn’t much left. We love to spoon the sauce over the top of the eggplant or pasta, because who doesn’t love sauce?!

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If needed, you could place your Instant Pot on sauté mode for a couple minutes to help absorb the liquid. Just be careful not to burn the bottom of the eggplant. Also, as the eggplant cools, the sauce will thicken up some.

While I haven’t tried it, you could sub a dairy free and vegan cheese if you want. I would just make sure it melts as you want to get the gooey and melty consistency of the cheese on the eggplant.

*you will want a more thin/runny marinara for this recipe. I suggest mixing the bottom layer of sauce with 1 cup water to help ensure it cooks evenly and you don't the the burn notice.

Keto Eggplant Parmesan

Unfortunately when I contacted Instant Pot to see if they could help, this is what they had to say. Also, all Instant Pot are not the same and hence the results may vary depending on how some people are able to have it cooked perfect were as other's can't.

This really baffles my mind as how can you make an appliance where you can't guarantee the same results, but I guess you can.

PLEASE NOTE - a lot of people have tried this recipe and it either works perfectly or the Instant Pot will give you a burn notice or not come up to temperature, hence not cooking the eggplant. Unfortunately, this has never happened to me during the countless times I have made it so it's hard to try to troubleshoot.I am sorry if this recipe causes you trouble, but it doesn't seem like all Instant Pots cook the same way.

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Tried this recipe? If you make this recipe or anything from Eat the Gains, leave a comment and rating to let people know how you liked it! Also, make sure to post it and tag me so I can see all of your creations!! @ and # on Instagram!

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No recipe, no problem! Learn the key factors to build a balanced plate for sustainable eating and to fuel your body to support your activity, goals, and lifestyle.Is eggplant parmesan keto friendly? Yes, eggplant is keto, and with the right ingredients, this keto eggplant parmesan recipe is, too! Instead of high-carb wheat breading, we’re using almond flour, coconut flour, and pork rinds. (But don’t worry if you can’t have one of those – I have alternatives in the FAQ below.)

Healthy Instant Pot Eggplant Parmesan

Keto and low carb eggplant parmesan is a delicious way to enjoy eggplant while it’s in season and abundant in gardens. It totally screams