Healthy oven baked Eggplant Parmesan
This healthy Oven Baked Eggplant Parmesan is made with 6 simple main ingredients, no deep-frying, and can be made Gluten-Free. It makes perfect meal prep for the week and healthy dinner for the whole family that everyone will love!
A meal with marinara sauce cheese is usually associated with heavy ingredients like pasta and spaghetti, but this Oven Baked Eggplant Parmesan is made with wholesome and healthy ingredients – the ultimate healthy comfort food.
This Eggplant Parm has been one of Tom and my favorite dishes, especially when we serve it with:
Not an Eggplant fan? Don’t worry, after this recipe, you’ll never look at Eggplant the same and will be craving it when you think of red sauce!
WHY I LOVE THIS OVEN-BAKED EGGPLANT PARMESAN RECIPE
I absolutely love this Oven Baked Eggplant Parmesan because it is so simple and can be paired with almost anything to make for an amazing meal.
Eggplants are one of those vegetables that could soak up all the flavors from the ingredients that are cooked together.
I love it when the cooked eggplants get tender and soft in the middle, but still a little crispy on the outside.
Smothered in my favorite marinara sauce (not sponsored, but I literally can not live without Rao’s).
More importantly, all the ingredients you need for this eggplant parm recipe are very accessible in any grocery store.
Or you probably already have all of these ingredients sitting in your pantry, which makes this recipe effortless to make on the fly or an easy dish to plan for later in the week.
IS EGGPLANT PARMESAN HEALTHY?
A traditional Eggplant Parmesan is usually fried, but this Oven-Baked version is much healthier and lower in fat.
Eggplant is an amazing vegetable and has many health benefits so this will feel like a cheat meal with none of the calories and all of the goodness.
Eggplant is extremely low in calories, like one cup= 20 calories low!
This power food is also loaded with antioxidants and is high in fiber which keeps you happy and full.
Read more on healthy benefits of Eggplants Here.
THE INGREDIENTS FOR HEALTHY OVEN-BAKED EGGPLANT PARMESAN
The Ingredients for this Oven Baked Eggplant Parmesan are simple and straightforward, no guessing in this recipe.
You will need:
Eggplant- a nice, larger size eggplant will do for this recipe. You’re going to want to make sure the slices of eggplant aren’t too thin but not too thick either!
To pick a good eggplant, choose the ones that have smooth and shiny skin, preferably have vibrant color too.
Egg – beaten along with olive oil
Olive Oil- just a little olive oil will go a long way in this recipe. The eggplant will roast perfectly and the breadcrumbs will soak up some too.
Breadcrumbs- you can get creative with your breadcrumbs!
You can use Gluten-free bread crumbs to make this a gluten-free dish
Italian-Seasoned breadcrumbs give your eggplant an even more yummy flavor.
Or you can even do Whole Wheat breadcrumbs!
Parmesan Cheese- any good-quality parmesan is a great addition to this dish
Marinara- this is the step where you can personalize your Eggplant Parmesan. Use your favorite go-to marinara sauce. You can’t go wrong!
Basil- who doesn’t love fresh basil in a dish with red sauce?!
QUESTIONS ABOUT MAKING THIS OVEN-BAKED EGGPLANT PARMESAN
1. Do you need to peel the Eggplant before Cooking?
I usually don’t peel it! It makes for an extra step that you don’t need to do and once the eggplant is baked in the oven, the skin becomes super soft and adds to the amazing texture of the recipe!
2. Do you need to salt the eggplant before making Eggplant Parmesan?
Not necessary for this recipe
You do not need to salt this eggplant before making it. The flavoring from the breadcrumbs and marinara will give you all you need to fall head over heels for this easy dish.
3. HOW TO COOK EGGPLANT PARMESAN WITHOUT GETTING SOGGY
Eggplant Parmesan can be so delicious, but sometimes it can come out soggy and nowhere near what was expected!
The trick? Bake the eggplant in the oven before adding the marinara sauce.
It might be one extra step in the recipe, but it makes a huge difference and you will appreciate taking the time to make this Eggplant Parmesan the best you’ve ever had!
4. WHAT CAN I PAIR WITH THIS BAKED EGGPLANT PARMESAN?
There are SO many options that you can pair with this Healthy Oven Baked Eggplant Parmesan.
If you want to gear towards healthier options, try these Italian Paleo Meatballs to complete your meal. Roasted Chicken is always good with a little red sauce, or even some spaghetti sauce or Banza Chickpea Pasta!
5. How to store Baked Eggplant Parm
Once the baked eggplant parm has cooled down completely, store in an air-tight container for up to 3 -4 days.
I love my 8×8 glass baking dish that also comes with a lid.
So all you need is to let it cool, pop the lid on, and then fridge it goes.
What are your favorites to pair with a healthy baked Eggplant Parmesan? Share with us in the comments below.
I LOOK FORWARD TO SEEING YOUR CREATIONS! YOU CAN USE “TRIED IT” ON PINTEREST OR SHARE ON INSTAGRAM BY TAGGING #SHUANGYSEATS
Some other Italian Inspired Recipes You May Like:
1. Slow Cooker Paleo Italian Meatball
2. Vegan Basil Pesto
3. Best Oven Baked Chicken Breast
Get the recipe:Healthy Baked Eggplant Parmesan
Ingredients
- 1 large eggplant *, cut into rounds
- 1/2 cup bread crumbs **
- 1 large egg, beaten
- 3 tbsp olive oil
- 1 cup finely grated parmesan cheese, divided
- 2 tbsp Italian Seasoning
- Salt Pepper to Taste
- 16 oz. Marinara Sauce
- 1/4 cup Fresh basil, Optional
Equipment
Instructions
- Preheat the oven to 400 degrees.
- In a medium shallow dish, beat egg and olive oil together.
- In a separate dish, whisk together breadcrumbs, Italian seasoning, salt, and pepper.
- Dip eggplant rounds in the egg wash, then thoroughly coat them with the breadcrumb mix.
- Place the eggplants on a parchment paper-lined baking sheet.
- Bake for 20-25 minutes until slightly browned on the outside.
- Meanwhile, coat an 8 X 8 glass baking dish with cooking spray. Add a think layer of marinara sauce to the bottom. Then add a layer of the baked eggplant. Sprinkle with 1/2 the parmesan cheese. Add a layer of sauce, and half of the fresh basil (if desired). Then add another layer of eggplant, more sauce, and then sprinkle the remaining cheese and basil (if using) on top.
- Cover with foil and bake for 20 minutes.
- Remove foil and let cheese brown for 5 minutes at the end (optional)
- Serve with more fresh basil.
Notes
- *Double the recipe for a great meal prep dish
- ** You can use Panko (Japanese breadcrumbs is one of my favorites), Italian Seasoned breadcrumbs (if using, omit the italian seasoning in the recipe), or use gluten-free rice breadcrumbs to suit dietary restrictions
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.
So easy and delicious! Made this for my dinner for the week but can’t wait to make it again for company
Hi Liz,
We are SO happy you love this dish! Hope your guests love it as much as we do when you make it for them <3
Happy Cooking!!
Constance
Just put this in the oven. Used almond flour for keto friendly. Totally an experiment. Fingers crossed
Benita, how did it turn out!? Next time, you could try omitting breading all together for a low-carb option. It will turn out delicious, I promise!
I made this with my partner tonight for dinner and I kid you not, he literally said “THIS IS SO GOOD.” like five times throughout the night. It is extremely easy and cheap to make so I am so glad I can add this to my “weekday night dinners” list. I was pleasantly surprised by how flavorful the eggplants tasted and it paired perfectly with Trader Joe’s cheese/garlic bread sticks! Thank you, Shuang :).
I’ve only tried a few of Shuangy’s recipes but every one has been amazing! These were so flavorful and I’ve always struggled with eggplant parm at home but I will officially be making this recipe moving forward! So delicious!! Thank you!