Low Sodium Eggplant Parmigiana
Delight in the comforting flavors of Italian cuisine with this Low Sodium Eggplant Parmigiana, a lighter, heart-healthy twist on the classic dish. This recipe features layers of crispy, oven-baked eggplant slices coated in a savory mix of whole wheat breadcrumbs and low-sodium Parmesan cheese, all nestled in a rich, garlic-infused tomato sauce. Topped with melty, low-sodium mozzarella, this dish is a guilt-free indulgence that doesn’t skimp on flavor. Perfect for a family dinner or meal prep, it’s an easy-to-make recipe that provides all the satisfaction of traditional eggplant parm with a fraction of the sodium. Serve it with a crisp salad or whole-grain pasta for a wholesome, balanced meal.
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Recipe Information
Ingredients
- 2 medium Eggplant
- 1 cup All-purpose flour
- 2 Eggs
- 1.5 cups Whole wheat breadcrumbs (unsalted)
- 0.5 cup Parmesan cheese (grated, low sodium)
- 0.25 cup Olive oil
- 1 cup Mozzarella cheese (low sodium)
- 2 cups Low sodium tomato sauce
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried basil
- 1 teaspoon Dried oregano
- 0.5 teaspoon Black pepper
Instructions
Preheat your oven to 375°F (190°C). Line two baking sheets with parchment paper.
Slice the eggplants into 1/4-inch thick rounds. Place the slices in a single layer on paper towels and sprinkle them lightly with salt (optional, for drawing out moisture). Let them sit for 20 minutes, then pat dry.
Prepare three shallow dishes: one with flour, one with beaten eggs, and the last with a mix of breadcrumbs, half of the Parmesan cheese, garlic powder, onion powder, dried basil, dried oregano, and black pepper.
Dip each eggplant slice first in the flour, then in the beaten eggs, and finally in the breadcrumb mixture, pressing gently to help the coating adhere.
Arrange the breaded eggplant slices in a single layer on the prepared baking sheets. Drizzle them lightly with olive oil.
Bake the eggplant slices in the preheated oven for about 25 minutes, flipping halfway through, until they are golden brown and tender.
Spread a thin layer of low sodium tomato sauce in the bottom of a 9x13-inch baking dish. Layer half of the baked eggplant slices over the sauce.
Add half of the remaining tomato sauce over the eggplant slices. Sprinkle half of the mozzarella cheese and half of the remaining Parmesan cheese over the top.
Repeat the layers with the remaining eggplant slices, tomato sauce, mozzarella, and Parmesan.
Cover the dish with foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden.
Allow the Eggplant Parmigiana to rest for 10 minutes before slicing and serving.
Nutrition Facts
Calories |
3262 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 148.3 g | 190% | |
| Saturated Fat | 60.6 g | 303% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 595 mg | 198% | |
| Sodium | 3656 mg | 159% | |
| Total Carbohydrate | 326.9 g | 119% | |
| Dietary Fiber | 53.5 g | 191% | |
| Total Sugars | 68.4 g | ||
| Protein | 172.2 g | 344% | |
| Vitamin D | 3.3 mcg | 17% | |
| Calcium | 3358 mg | 258% | |
| Iron | 21.3 mg | 118% | |
| Potassium | 4755 mg | 101% | |
*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.
