Low Fat Eggplant Parmesan
Indulge in the irresistible flavors of classic Italian comfort food with a healthy twist in this Low Fat Eggplant Parmesan recipe. Designed to cut calories without sacrificing taste, this dish features tender eggplant slices baked to golden perfection instead of fried, ensuring a lighter yet satisfying bite. Coated with a crisp breadcrumb and Parmesan mixture, layered with tangy marinara sauce, and topped with gooey low-fat mozzarella cheese, every mouthful is a guilt-free delight. Fresh basil adds a fragrant finish, while simple prep and baking techniques keep it approachable for all skill levels. Perfect for a family dinner or meal prep, this wholesome, low-fat recipe transforms Eggplant Parmesan into a healthier, flavor-packed favorite you’ll want to make again and again!
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Recipe Information
Ingredients
- 2 medium eggplant
- 4 large egg whites
- 1.5 cups breadcrumbs
- 0.5 cups grated Parmesan cheese
- 1 tablespoon dried Italian seasoning
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 as needed olive oil spray
- 2 cups marinara sauce
- 1 cup low-fat mozzarella cheese
- 0.25 cup fresh basil leaves
Instructions
Preheat the oven to 400°F (200°C). Line two baking sheets with parchment paper and lightly spray with olive oil spray.
Slice the eggplants into 1/4-inch thick rounds. Lightly salt the slices and let them sit for 10 minutes to release excess moisture. Pat dry with paper towels.
In a shallow bowl, whisk the egg whites until frothy.
In another shallow dish, combine the breadcrumbs, grated Parmesan cheese, dried Italian seasoning, salt, and black pepper.
Dip each eggplant slice into the egg whites, allowing the excess to drip off, then coat with the breadcrumb mixture, pressing lightly to adhere.
Place the coated eggplant slices on the prepared baking sheets in a single layer. Lightly spray the tops with olive oil spray.
Bake in the preheated oven for 20 minutes, flipping halfway through, until golden and tender.
Reduce the oven temperature to 375°F (190°C).
Spread 1/2 cup of marinara sauce in the bottom of a 9x13-inch baking dish. Layer with half of the baked eggplant slices.
Top the eggplant with 1 cup of marinara sauce and 1/2 cup of low-fat mozzarella cheese.
Repeat with the remaining eggplant, marinara sauce, and mozzarella cheese.
Bake uncovered for 20 minutes, or until the cheese is bubbly and golden.
Garnish with fresh basil leaves before serving and enjoy your delicious Low Fat Eggplant Parmesan!
Nutrition Facts
Calories |
1569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.9 g | 61% | |
| Saturated Fat | 22.0 g | 110% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 106 mg | 35% | |
| Sodium | 7212 mg | 314% | |
| Total Carbohydrate | 202.9 g | 74% | |
| Dietary Fiber | 40.1 g | 143% | |
| Total Sugars | 56.4 g | ||
| Protein | 101.8 g | 204% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1348 mg | 104% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 2513 mg | 53% | |
*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.
