17 Day Diet Turkey Eggplant Parmesan
Indulge in a healthy twist on a classic favorite with this 17 Day Diet Turkey Eggplant Parmesan, a perfect balance of comforting flavors and wholesome ingredients. Thinly sliced, oven-roasted eggplant replaces heavy breading, while lean ground turkey and a savory tomato sauce, infused with garlic, onions, and Italian seasoning, create a protein-packed filling. Topped with a blend of low-fat mozzarella and Parmesan, this layered casserole is baked to cheesy, bubbly perfection. Light yet satisfying, this dish is ideal for those seeking a nutritious, low-carb, and diet-friendly dinner that doesn’t skimp on flavor. Ready in just an hour, it’s a crowd-pleaser perfect for weeknights or meal prep.
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 2 medium-sized Eggplant
- 1 teaspoon Salt
- Olive oil cooking spray
- 1 pound Ground turkey (lean, 93% or higher)
- 2 cloves Garlic (minced)
- 1 small Onion (diced)
- 1 15-ounce can Crushed tomatoes (no sugar added)
- 1 teaspoon Italian seasoning
- 0.25 teaspoon Red pepper flakes (optional)
- 1 cup Low-fat mozzarella cheese (shredded)
- 0.5 cup Grated Parmesan cheese
- 2 tablespoons Fresh basil (chopped, optional)
Instructions
Preheat the oven to 400°F (200°C).
Slice the eggplants into 1/4-inch thick rounds. Lay the slices on a baking sheet lined with paper towels. Sprinkle both sides with salt and let sit for 10 minutes to draw out moisture. Pat the slices dry with additional paper towels.
Lightly spray a baking sheet with olive oil cooking spray. Arrange the eggplant slices in a single layer. Spray the tops lightly with olive oil as well. Bake for 15 minutes, then flip the slices and bake for another 10 minutes, or until the eggplant is tender and slightly golden. Remove from the oven and set aside.
While the eggplant bakes, heat a large skillet over medium heat. Spray the skillet lightly with olive oil cooking spray and add the ground turkey. Cook, breaking the turkey apart with a spoon, until browned and cooked through, about 5-7 minutes.
Add diced onion and minced garlic to the turkey and cook for 2-3 minutes until fragrant and the onion is softened.
Stir in the crushed tomatoes, Italian seasoning, and red pepper flakes (if using). Simmer the sauce for 10 minutes, stirring occasionally, to allow the flavors to meld. Adjust seasoning with salt to taste.
In a baking dish, spread a thin layer of the turkey-tomato sauce on the bottom. Layer half of the baked eggplant slices on top, followed by half of the remaining sauce. Sprinkle half of the mozzarella and parmesan cheese over the sauce.
Repeat the layers: add the remaining eggplant slices, the rest of the sauce, and the remaining cheeses.
Cover the baking dish with foil and bake in the preheated oven for 20 minutes. Remove the foil and bake for an additional 5 minutes, or until the cheese is melted and bubbly.
Remove from the oven and let the dish rest for 5 minutes. Garnish with chopped fresh basil, if desired, before serving.
Nutrition Facts
Calories |
407 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 8.1 g | 41% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 104 mg | 35% | |
| Sodium | 1241 mg | 54% | |
| Total Carbohydrate | 22.4 g | 8% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 13.7 g | ||
| Protein | 40.7 g | 81% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 375 mg | 29% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1104 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
