Eggplant Parmigiana Weight Watchers
Indulge in the comforting flavors of classic Italian cuisine with a guilt-free twist in this Eggplant Parmigiana Weight Watchers recipe. Perfectly baked rather than fried, tender slices of eggplant are coated in a light, crispy layer of whole wheat breadcrumbs and Parmesan, then layered with a rich, no-sugar-added marinara sauce and gooey low-fat mozzarella cheese. This dish is a celebration of wholesome, satisfying ingredients that keep the calorie count friendly without sacrificing taste. Ready in just one hour and ideal for meal prepping or a cozy family dinner, this healthy spin on a beloved favorite is sure to become a staple in your kitchen. Garnish with fresh basil for a fragrant, finishing touch!
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Recipe Information
Ingredients
- 2 pieces Eggplant (large)
- 1 teaspoon Salt
- Olive oil spray
- 1 cup Whole wheat breadcrumbs
- 0.25 cup Grated Parmesan cheese
- 1 teaspoon Dried Italian seasoning
- 3 pieces Egg whites
- 2 cups Marinara sauce (low-calorie, no sugar added)
- 1 cup Low-fat mozzarella cheese (shredded)
- 0.25 cup Fresh basil leaves (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C). Line two baking sheets with parchment paper and lightly spray with olive oil spray.
Slice the eggplants into 1/4-inch-thick rounds. Lay them in a single layer on a clean surface and sprinkle both sides with salt. Let them sit for 20 minutes to draw out excess moisture, then pat them dry with paper towels.
In a shallow bowl, combine the whole wheat breadcrumbs, grated Parmesan cheese, and dried Italian seasoning.
In another shallow bowl, lightly whisk the egg whites.
Dip each eggplant slice into the egg whites, then coat them with the breadcrumb mixture, lightly pressing the coating onto both sides.
Lay the coated eggplant slices in a single layer on the prepared baking sheets. Lightly spray the tops with olive oil spray. Bake for 20 minutes, flipping halfway through, until golden brown and crispy.
Spread 1/2 cup of marinara sauce on the bottom of a 9x13-inch baking dish. Arrange a layer of baked eggplant slices on top, then spread another 1/2 cup of marinara sauce over them. Sprinkle evenly with 1/3 of the shredded mozzarella cheese.
Repeat the layering process two more times (eggplant, marinara sauce, mozzarella), finishing with a layer of cheese on top.
Cover the dish with aluminum foil and bake in the preheated oven for 20 minutes. Then remove the foil and bake uncovered for an additional 10 minutes, or until the cheese is melted and bubbly.
Remove from the oven and allow the dish to cool for 5–10 minutes. Garnish with fresh basil leaves if desired, and serve warm.
Nutrition Facts
Calories |
1374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.1 g | 46% | |
| Saturated Fat | 18.4 g | 92% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 80 mg | 27% | |
| Sodium | 5639 mg | 245% | |
| Total Carbohydrate | 194.0 g | 71% | |
| Dietary Fiber | 60.9 g | 217% | |
| Total Sugars | 59.7 g | ||
| Protein | 87.2 g | 174% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1309 mg | 101% | |
| Iron | 15.2 mg | 84% | |
| Potassium | 4676 mg | 99% | |
*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.
