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Healthy Eggplant Parmesan {Oven Baked}

Freshly Bake Eggplant Parmesan just came out of the oven. There is a spoon holding up one piece.
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:

  1. Paleo Italian Meatballs (Whole 30)
  2. Healthy Bolognese Sauce (Whole30, Keto)

 

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 

Marinaras- this is the step where you can personalize your Eggplant Parmesan. Use your favorite go-to marinara sauce. Ya 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

 

 

Yield: 4

Healthy Baked Eggplant Parmesan

Freshly Bake Eggplant Parmesan just came out of the oven. There is a spoon holding up one piece.

This healthy Oven Baked Eggplant Parmesan is gluten-free, made with 6 main ingredients, no deep-frying. the perfect healthy dinner for the whole family.

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes

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)

Instructions

  1. Preheat the oven to 400 degrees.
  2. In a medium shallow dish, beat egg and olive oil together. A bowl of egg and olive oil In a separate dish, whisk together breadcrumbs, Italian seasoning, salt, and pepper. A bowl of breadcrumbs seasoned with italian seasoning and salt pepper.
  3. Dip eggplant rounds in the egg wash, then thoroughly coat them with the breadcrumb mix. A bowl of eggplants being dipped in breadcrumbs.
    Place the eggplants on a parchment paper-lined baking sheet.
  4. Bake for 20-25 minutes until slightly browned on the outside. Breadcrumbs coated eggplants ready to go into the oven.
  5. 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.
  6. Cover with foil and bake for 20 minutes.
  7. Remove foil and let cheese brown for 5 minutes at the end (optional)
  8. Serve with more fresh basil.

Notes

  1. *Double the recipe for a great meal prep dish
  2. ** 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

Recommended Products

Disclosure: Some of the links in this post are affiliate links. This does not result in any extra cost for you, but it does mean that I make a commission if you click through and make a purchase.

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 301Total Fat: 21gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 71mgSodium: 493mgCarbohydrates: 30gFiber: 8gSugar: 11gProtein: 14g

The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.

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Shuang Shuang

Hi Friends! My name is Shuang Shuang! I love creating healthy, delicious and accessible recipes that can nourish our bodies and improve our mood. Welcome to a Kitchen Sink full of yummy goodies that you’ll want to give a try yourself!
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