Eggplant Parmesan Light
Indulge in the comforting flavors of Italian cuisine with a healthy twist in this "Eggplant Parmesan Light" recipe. Featuring tender, oven-baked eggplant slices coated in a crispy whole wheat breadcrumb and Parmesan crust, this guilt-free take on the classic is lighter without sacrificing taste. Layers of rich, low-sodium marinara sauce and gooey low-fat mozzarella create a savory masterpiece, while fresh basil adds a touch of brightness. Perfectly baked and free from deep-frying, this recipe keeps things fresh, flavorful, and nutritious. Ready in just an hour, it’s ideal for weeknight dinners or an impressive main course for gatherings. Serve this wholesome dish with a crisp side salad or whole-grain pasta to complete the meal. Keywords: healthy eggplant parmesan, baked eggplant recipe, Italian-inspired dinner, low-fat main course, vegetarian comfort food.
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Recipe Information
Ingredients
- 2 large Eggplant
- 1 tablespoon Salt
- 2 large Eggs
- 0.5 cup Unsweetened Almond Milk (or any milk of choice)
- 1 cup Whole Wheat Breadcrumbs
- 0.5 cup Grated Parmesan Cheese
- 1 teaspoon Dried Italian Seasoning
- 0.5 teaspoon Garlic Powder
- 0.25 teaspoon Ground Black Pepper
- 2 cups Marinara Sauce (low-sodium, no-sugar-added)
- 1 cup Low-Fat Mozzarella Cheese, shredded
- 6 leaves Fresh Basil Leaves (optional, for garnish)
- 1 as needed Cooking Spray
Instructions
Preheat your oven to 400°F (200°C). Line two baking sheets with parchment paper and lightly spray with cooking spray.
Slice the eggplants into 1/4-inch thick rounds. Sprinkle both sides with salt and place them on a paper towel-lined baking sheet. Let them sit for 20 minutes to draw out excess moisture, then pat dry with additional paper towels.
In a shallow bowl, whisk together the eggs and almond milk. In another shallow bowl, mix the breadcrumbs, grated Parmesan cheese, Italian seasoning, garlic powder, and black pepper.
Dip each slice of eggplant into the egg mixture, letting any excess drip off, then coat in the breadcrumb mixture, pressing gently to adhere.
Arrange the breaded eggplant slices in a single layer on the prepared baking sheets. Lightly spray the tops with cooking spray. Bake for 20 minutes, flipping halfway through, until golden brown and crisp.
Reduce the oven temperature to 375°F (190°C). In a 9x13-inch baking dish, spread 1/2 cup of marinara sauce on the bottom. Layer half of the baked eggplant slices over the sauce.
Spread 1 cup of marinara sauce over the eggplant and sprinkle with 1/2 cup of shredded mozzarella cheese. Repeat the layers with the remaining eggplant, marinara sauce, and mozzarella.
Cover the dish with foil and bake for 15 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is melted and bubbling.
Let the Eggplant Parmesan rest for 5 minutes before serving. Garnish with fresh basil leaves, if desired.
Nutrition Facts
Calories |
432 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.3 g | 18% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 118 mg | 39% | |
| Sodium | 2672 mg | 116% | |
| Total Carbohydrate | 56.6 g | 21% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 21.8 g | ||
| Protein | 25.5 g | 51% | |
| Vitamin D | 0.8 mcg | 4% | |
| Calcium | 463 mg | 36% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1453 mg | 31% | |
*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.
