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
-
Prep and pre-bake the eggplant
approx. 22 minutes150 g eggplant approx. 0.5 medium 15 ml olive oil 1 tbsp 0.5 tsp salt to taste Cut the eggplant (150 g) into 5 mm slices, salt and let sit for 10 minutes. Pat dry, brush with a little olive oil and pre-bake on a tray at 200 °C for 12 minutes.
-
Walnut bolognese and cashew ricotta
approx. 5 minutes40 g walnuts 20 g cashews soaked for 2 hours 60 ml strained tomatoes approx. 60 g 5 g nutritional yeast 1 tbsp 1 clove garlic clove small 1 g dried oregano 0.5 tsp 5 ml lemon juice 1 tsp Roughly chop the walnuts (40 g) and combine with strained tomatoes (60 g), 1 garlic clove and oregano (0.5 tsp). Blend the soaked cashews (20 g) with nutritional yeast (5 g), lemon juice (1 tsp), salt and 1 tbsp water into a ricotta.
-
Layer and bake
approx. 20 minutesas needed fresh basil for garnish Layer in a small baking dish: eggplant, walnut bolognese, cashew ricotta. Repeat the layers. Bake for 15 minutes at 200 °C. Let rest for 5 minutes and garnish with basil.
You did it! Enjoy every delicious bite.
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.
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.
| 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.