Keto Eggplant Lasagna with Walnut Bolognese
This vegan keto eggplant lasagna swaps pasta sheets for eggplant slices and ground meat for a hearty walnut bolognese. Between the layers: a creamy cashew ricotta with nutritional yeast for that cheesy flavor. Just 9 g net carbs per serving with 42 g fat and 16 g protein. Ready in 40 minutes - real comfort food for vegan keto days.
Key takeaways at a glance
- Prep time: approx. 40 minutes - assemble layers and bake.
- Approx. 9 g net carbs and 42 g fat per serving.
- Ingredients: eggplant, walnuts, cashews, strained tomatoes, olive oil, nutritional yeast, basil.
- Vegan comfort food designed as a full keto meal.
Ingredients
One serving is designed as a full vegan keto meal; optionally pair with a green salad.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| eggplant | approx. 0.5 medium | |||
| approx. 0.5 medium | ||||
| walnuts | - | |||
| cashews | soaked for 2 hours | |||
| soaked for 2 hours | ||||
| strained tomatoes | approx. 60 g | |||
| approx. 60 g | ||||
| olive oil | 1 tbsp | |||
| 1 tbsp | ||||
| nutritional yeast | 1 tbsp | |||
| 1 tbsp | ||||
| garlic clove | small | |||
| small | ||||
| dried oregano | 0.5 tsp | |||
| 0.5 tsp | ||||
| lemon juice | 1 tsp | |||
| 1 tsp | ||||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
| fresh basil | for garnish | |||
| for garnish | ||||
Preparation
Cut the eggplant into 5 mm slices, brush with olive oil and pre-bake at 200 °C for 12 minutes. Roughly chop the walnuts and combine with strained tomatoes, garlic, oregano and basil to make the bolognese. Blend soaked cashews (2 hours) with nutritional yeast, lemon juice and salt into a smooth ricotta. Layer in a small baking dish: eggplant, walnut bolognese, cashew ricotta. Bake for 15 minutes at 200 °C.
Why this lasagna works as vegan and keto
Classic lasagna with pasta sheets clocks in at 40-50 g net carbs per serving. According to USDA data, eggplant slices contain only about 4 g net carbs per 150 g while serving as a sturdy layer. Walnuts (40 g) deliver 26 g fat at just 1.2 g net carbs - replacing ground meat with a hearty bite. Cashews (20 g) bring the creamy ricotta character with 9 g fat and 2 g net carbs. Olive oil adds another 7 g fat. Overall profile: 42 g fat, 16 g protein, 9 g net carbs.
Source: USDA FoodData Central - Eggplant, raw , Harvard Nutrition Source - Nuts for the Heart
Walnuts as a ground meat substitute
Roughly chopped walnuts have a texture similar to crumbly ground meat. In the tomato sauce they absorb flavors and soften slightly. Per 40 g they provide 26 g fat (mainly omega-3 and omega-6) with just 1.2 g net carbs - one of the best keto nut profiles.
Cashew ricotta: the vegan cheese substitute
Soaked cashews, blended with nutritional yeast and lemon juice, yield a surprisingly cheesy, creamy mixture. Nutritional yeast brings the umami flavor, lemon juice the necessary tang. Per 20 g cashews: 9 g fat, 3.6 g protein, 2 g net carbs.
How do I serve and vary the eggplant lasagna?
Let it rest in the dish for 5 minutes, then portion with a spatula. A fresh salad with olive oil dressing makes a great side. Top with fresh basil and a drizzle of olive oil before serving.
Meal prep and storage
Keeps for 3 days in the fridge. Reheat in the oven at 180 °C for 10 minutes - the result beats the microwave because the eggplant stays crisp.
Mushroom variation
Finely dice 100 g of mushrooms and add them to the walnut bolognese. This deepens the umami flavor and adds another 1 g net carbs and 2 g protein.
Which tips help with keto eggplant lasagna?
- Salt the eggplant slices after cutting and let them sit for 10 minutes - this draws out bitterness and moisture.
- Soak the cashews for at least 2 hours so the ricotta turns creamy. Short on time? 30 minutes in hot water will do in a pinch.
- Only chop the walnuts coarsely - they should keep a bite and not turn into flour.
- Lightly oil the baking dish so the bottom eggplant layer doesn't stick.
- Rest for 5 minutes after baking: the layers settle and portion much more cleanly.
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 132 kcal | approx. 480 kcal | Substantial vegan main; energy from walnuts, cashews and olive oil. |
| Fat | approx. 11.5 g | approx. 42 g | Mostly from walnuts, cashews and olive oil; high share of unsaturated fats. |
| Net carbs | approx. 2.5 g | approx. 9 g | Moderate; comes from eggplant, tomatoes, cashews and walnuts. |
| Sugar | approx. 1.4 g | approx. 5 g | Natural sugar from tomatoes and eggplant; no added sugar. |
| Protein | approx. 4.4 g | approx. 16 g | Plant protein from walnuts and cashews. |
| Salt | approx. 0.2 g | approx. 0.8 g | Low; mainly from seasoning. |
FAQ
Can I make the lasagna without cashew ricotta?
Yes, use a layer of blended silken tofu (100 g) with nutritional yeast and lemon juice instead. The macro profile barely changes: slightly less fat, slightly more protein.
Do the eggplant slices turn mushy?
Not if you pre-bake them. 12 minutes at 200 °C draws out enough moisture. Salting before baking also helps remove water.
How do I replace walnuts in case of an allergy?
Chopped sunflower seeds or pumpkin seeds are good alternatives. They have a similar fat profile and bring a hearty bite. 40 g sunflower seeds: approx. 20 g fat, 2 g net carbs.
Can the lasagna be eaten cold?
Yes, it tastes great cold too - similar to a Mediterranean eggplant terrine. Pack it in a sealed container for lunches on the go.