Baked Eggplant Parmesan

4.1
(16)

Instead of opting for its fried relative, top your bowl of pasta with baked eggplant Parmesan. This healthy eggplant recipe slims down this classic Italian restaurant order by nearly 600 calories per serving!

Prep Time:
30 mins
Stand Time:
30 mins
Bake Time:
32 mins
Total Time:
1 hrs 32 mins
Servings:
4

Ingredients

  • Nonstick cooking spray

  • 1 1.5 pound eggplant

  • 1 teaspoon salt

  • 2 egg whites, lightly beaten

  • 1 ½ cup whole wheat panko (Japanese-style bread crumbs)

  • 3 tablespoon grated Parmesan cheese

  • 1 teaspoon garlic powder

  • 1 teaspoon dried basil, crushed

  • 1 teaspoon dried oregano, crushed

  • 1 cup tomato-and-basil pasta sauce

  • ¾ cup shredded Italian-blend cheeses (4 ounces)

Directions

  1. Preheat oven to 375ºF. Line a large baking sheet with parchment paper; coat paper with cooking spray. Set aside. Cut eggplant crosswise into eight (about 3/4-inch-thick) slices, discarding small ends. Place slices on a double layer of paper towels. Sprinkle all sides of eggplant with the salt. Let stand about 30 minutes or until liquid is visible on the surface. Rinse salt and liquid off eggplant slices; pat dry with paper towels.

  2. Place egg whites in a shallow dish. In another shallow dish combine panko, Parmesan cheese, garlic powder, basil, and oregano.

  3. Dip eggplant slices in egg whites, then in panko mixture, turning to coat both sides of each slice. Place coated slices on the prepared baking sheet. Sprinkle eggplant slices with some of the remaining panko mixture, if present; discard the remaining. Lightly coat tops of coated eggplant slices with cooking spray.

  4. Bake for 12 to 15 minutes or until tops are lightly browned. Carefully turn eggplant slices. Bake for 12 to 15 minutes more or until lightly browned and eggplant is tender.

  5. Remove from oven. Increase oven temperature to 400ºF. Spoon 2 tablespoons of the pasta sauce onto each eggplant slice. Divide shredded cheese evenly among eggplant slices. Bake for 8 to 10 minutes more or until cheese is lightly browned.

    Baked Eggplant Parmesan
    Jason Donnelly

Tips

Typical Eggplant Parmesan: 850 calories, 35 g fat (Olive Garden)

Nutrition Facts (per serving)

279 Calories
8g Fat
36g Carbs
16g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 279
% Daily Value *
Total Fat 8g 10%
Saturated Fat 4g 20%
Cholesterol 18mg 6%
Sodium 513mg 22%
Total Carbohydrate 36g 13%
Total Sugars 8g
Protein 16g
Vitamin C 7.7mg 39%
Calcium 191.8mg 15%
Iron 1.6mg 9%
Potassium 369mg 8%
Folate, total 32.3mcg
Vitamin B-12 0.1mcg
Vitamin B-6 0.1mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Related Articles