Calories in Eggplant Parmesan – No Noodles or Sauce – Calorie, Fat, Carb, Fiber, and Protein Info
Nutritional Values Servings Per Recipe: 6 Servings per recipe a serving of 1 poundAmount Per Serving
|Total Fat||15.3 g|
|Saturated Fat||4.7 g|
|Polyunsaturated Fat||3.8 g|
|Monounsaturated Fat||4.4 g|
|Total Carbohydrate||25.4 g|
|Dietary Fiber||4.6 g|
|Vitamin A||8.8 %|
|Vitamin B-12||7.9 %|
|Vitamin B-6||8.2 %|
|Vitamin C||3.9 %|
|Vitamin D||2.2 %|
|Vitamin E||14.4 %|
|Pantothenic Acid||5.8 %|
In this table, the percent daily values (%DV) are calculated on the basis of a 2,000 calorie diet. Depending on your calorie requirements, your daily values may be greater or fewer than the recommended amounts.
Calories per Ingredient
The following items were selected from our food nutrition database and utilized in the nutrition calculations for this dish. Eggplant Parmesan with No Noodles or Sauce has a calorie count of 210 calories per serving. Mozzarella Cheese, half skim milk, and a few more ingredients provide 96 calories (1.33 oz) Progresso Bread Crumbs – Italian Style have 75 calories per serving (0.17 cup) Enova Oil has 50 calories (0.42 tbsp) Eggplant, fresh, has 36 calories (0.25 pound of unpeeled eggplant (about 1-1/4 pound)).
How Many Calories and Nutrients Are in a Serving of Eggplant Parmigiana?
Eggplant parmigiana, often known as eggplant parmesan, is heavy in fat and calories, but it also contains a variety of beneficial elements. Image courtesy of UserGI15633745/iStock/GettyImages.com Deep-fried slices of eggplant are sandwiched between layers of tomato sauce and mozzarella cheese to form the classic Italian dish eggplant parmigiana or eggplant parmesan. Despite the fact that eggplant parmesan is considered a vegetarian meal, it is customarily cooked with full-fat mozzarella and parmesan cheese, which results in a dish that is rich in calories and fat.
- The following values are for cholesterol: 55.4 milligrams
- Sodium: 704.9 milligrams
- Total carbohydrates: 17.2 grams.
According to the USDA, an 8-ounce portion of eggplant parmesan has around 313 calories. Fatty foods account for more than 60% of total calorie consumption. According to the USDA’s dietary standards, only between 20 and 35 percent of your daily total calories should come from fat. One serving of homemade eggplant parmesan contains around 17 grams of carbs, which amounts to 88 calories primarily derived from carbohydrate sources. When combined with the assumption that you consume a 2,000-calorie diet, a serving provides 6 percent of the daily requirement for carbs and 3.8 grams of dietary fiber.
- One gram of fat has 9 calories, so one serving of eggplant parmesan includes 198 calories from fat and provides 28 percent of the total fat you need for the day, according to the USDA.
- Eggplant parmesan has a meaty flavor because of the addition of eggplant, although it has less protein than meat.
- This quantity adds to your daily protein requirements of 46 to 56 grams, but it does not satisfy them entirely.
- Each serving contains 315 milligrams of calcium, which is 24 percent of the daily value recommended by the American Dietetic Association.
In addition, each serving of eggplant parmesan contains up to 15 percent (or 1.6 milligrams) of the required daily zinc intake, 18 percent (or 1.4 micrograms) of vitamin B12, and 14 percent (or 17 micrograms) of vitamin K, depending on the size of the serving.
|Calcium||315 mg, 24% DV|
|Zinc||1.6 mg, 15% DV|
|Vitamin B12||1.4 mcg, 18% DV|
|Vitamin K||17 mcg, 14% DV|
Is Eggplant Parmesan Healthy?
Eggplant parmesan may be rich in salt, with up to 705 milligrams per serving, or 31 percent of the daily recommended maximum of 1,500 mg, depending on the manufacturer. According to the Centers for Disease Control and Prevention, the average American receives more than twice as much as this quantity (CDC). It has also been reported by the Centers for Disease Control and Prevention that decreasing salt intake to 2,300 milligrams per day might save $18 billion in health-care expenses each year while also reducing the number of instances of high blood pressure by 11 million per year.
According to the Centers for Disease Control and Prevention (CDC), eggplant parmesan contains a lot of salt, and a lot of sodium has been related to high blood pressure.
Low Carb Eggplant Parmesan
Using layers of eggplant, marinara sauce, and melted cheese, Low Carb Eggplant Parmesan transforms a classic meal into a more nutritious version of itself. Go directly to the recipe. 277 CALORIES PER SERVING CARBS: 25 g 135 calories 15 grams of fat 13 grams of protein Recipe for Low-Carb Eggplant Parmesan. Eggplant on a Keto Diet Eggplant Parmesan takes the classic Italian meal and lightens it up so that it is a reduced carb version that is packed with just as much flavor and all of the saucy, cheesy goodness you would expect from a decent eggplant parmesan.
- Yes, despite my reluctance to confess it, I was one of those individuals who believed that by picking a vegetable, I was making a healthier decision.
- Although it is delicious, it is not a healthy option.
- It still has all of the flavor you’d expect, and I really prefer it even more now that you can actually taste the eggplant and don’t have to worry about it turning into a soggy, greasy mush.
- There are no words to describe how delicious this dish is, and it will satisfy any eggplant parm yearning you may have.
Tips for Making Low Carb Eggplant Parmesan
- The sauce: Because sauce is such an important component of this dish, you should select a sauce that has a lot of flavor. In order to keep the carbohydrate count as low as possible, you should look for a sauce that does not contain any added sugar. This homemade sauceis a fantastic choice, or you could experiment with your own. Cucina Antica Tomato Basil and Cucina Antica Tomato Basil are two of my favorite store-bought sauces. Both Amy’s Organic Family Marinara and Amy’s Organic Family Marinara include no added sugars, which is important since you want the eggplant to be the star of the meal rather than being buried in a sea of sauce. Two things I like to do to ensure that the eggplant is the star of the meal are to cut it lengthwise in long strips rather than round rounds and to cook it in a low oven. This provides you with larger bits that are more noticeable. For the second time, you may remove some of the moisture from the eggplant by salting it for 10-15 minutes before baking it. This will result in a superior end product that does not get mushy. Make no apprehensions about having some of the eggplant overlap little while you are laying the eggplant. This will create a wonderful layer of eggplant on top of the sauce, which will make it stand out even more. Cooked ground beef or sausage may be used as a layer to give more protein to your dish if you want to make it a little more filling. Allow for at least 15 minutes of resting time before serving the eggplant parmesan. In addition, part of the liquid that was boiled out during the cooking process will be reabsorbed as a result of this technique.
Looking for more low carb Italian recipes?
- It’s important to find a sauce with a lot of flavor because the sauce is such an important aspect of this dish. In order to reduce the carbohydrate count as low as possible, you should look for a sauce that does not contain any additional sugar. Try this recipe for homemade sauce, which is delicious. My favorite store-bought sauces are Cucina Antica Tomato Basil and Cucina Antica Tomato Basil & Chipotle Both Amy’s Organic Family Marinara and Amy’s Organic Family Marinara include no added sugars, which is important since you want the eggplant to be the star of the meal and not get lost in a sea of sauce. For the eggplant to be the star of the dish, I like to cut it lengthwise in long strips rather than round rounds, and to cook it in a non-stick pan rather than a cast-iron skillet. Bigger pieces will be more noticeable as a result. For the second time, you may remove some of the moisture from the eggplant by salting it for 10-15 minutes before baking it. This will result in a superior end product that will not get mushy. Make no apprehensions about having some of the eggplant overlap somewhat when you are stacking it up. This will assist to produce a wonderful layer of eggplant on top of the sauce and make it stand out even more. Cooked ground beef or sausage may be used as a layer to give more protein to your dish if you want to make it a little more substantial. Allow for at least 15 minutes of resting time before serving the eggplant parmesan recipe. Additionally, some liquid that was boiled out will be re-absorbed, which will aid in the setting up of the dish.
Eat This Much, your personal diet assistant
The essential information is as follows: Eggplant Wegmans has parmesan cheese. 1 cup has 230.0 calories. 1.10 grams 17.1 grams 14.0 grams 8.0 grams 1.10 grams 1.1 grams 15.0 milligrams 4.5 grams 710 milligrams 0.10 grams 0 grams 0.10 grams If you have an issue with this meal, please let us know.
|For a Serving Size of (g)|
|How many calories are in Eggplant Parmesan? Amount of calories in Eggplant Parmesan:Calories||Calories from Fat(%)|
|% Daily Value *|
|How much fat is in Eggplant Parmesan? Amount of fat in Eggplant Parmesan:Total Fat|
|How much saturated fat is in Eggplant Parmesan? Amount of saturated fat in Eggplant Parmesan:Saturated fat|
|How much cholesterol is in Eggplant Parmesan? Amount of cholesterol in Eggplant Parmesan:Cholesterol|
|How much sodium is in Eggplant Parmesan? Amount of sodium in Eggplant Parmesan:Sodium|
|How many carbs are in Eggplant Parmesan? Amount of carbs in Eggplant Parmesan:Carbohydrates|
|How many net carbs are in Eggplant Parmesan? Amount of net carbs in Eggplant Parmesan:Net carbs|
|How much fiber is in Eggplant Parmesan? Amount of fiber in Eggplant Parmesan:Fiber|
|How much glucose is in Eggplant Parmesan? Amount of glucose in Eggplant Parmesan:Glucose|
|How much protein is in Eggplant Parmesan? Amount of protein in Eggplant Parmesan:Protein|
|Vitamins and minerals|
|How much Vitamin A is in Eggplant Parmesan? Amount of Vitamin A in Eggplant Parmesan:Vitamin A|
|How much Vitamin C is in Eggplant Parmesan? Amount of Vitamin C in Eggplant Parmesan:Vitamin C|
|How much Calcium is in Eggplant Parmesan? Amount of Calcium in Eggplant Parmesan:Calcium|
|How much Iron is in Eggplant Parmesan? Amount of Iron in Eggplant Parmesan:Iron|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.|
If you have an issue with this meal, please let us know.
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Healthy Keto Eggplant Parmesan Recipe
GET IT RIGHT NOW This post may contain affiliate links, which help to keep the material on this site free for everyone. (Full disclosure: I am a professional musician.) Do you know if eggplant parmesan is a ketogenic dish? Yes, eggplant is keto-friendly, and this keto eggplant parmesan dish is, too, if you use the appropriate ingredients. Instead of high-carb wheat breading, we’ll be using almond flour, coconut flour, and pig rinds to make our sandwiches. (But don’t be concerned if you can’t get one of those — I’ve included alternatives in the FAQ section below.) Eating eggplant parmesan on a keto or low carb diet is a fantastic way to enjoy the vegetable when it’s in season and plentiful in gardens.
Your family will like this vegetable-packed and nutritious eggplant parmesan.
The summer and early fall months are ideal for enjoying this vegetable, which is also ideal for preparing keto-friendly vegetarian dishes such as this one.
What Is Eggplant Parmesan?
In an Italian casserole, layers of breaded eggplant, marinara, and mozzarella cheese are sandwiched between layers of ricotta cheese. It features tastes that are comparable to chicken parmesan.
How To Make Keto Eggplant Parmesan
Just wait till you see how simple it is to create low carb eggplant parmesan! There are multiple phases to this process, but none of them are very difficult.
- Cook the eggplant in a pan with a little water. This is entirely optional, but highly encouraged! Sliced eggplant should be laid out in a single layer on cutting boards or baking sheets, and sprinkled with salt to taste. Allow for approximately 1 hour of sweating.
- Prepare the ingredients for the breaded eggplant. Make three shallow bowls: one with coconut flour, one with the beaten eggs, and one with the “breading” combination of almond flour, pork rinds, grated parmesan cheese, Italian seasoning (including garlic powder and ground black pepper), and black pepper
- Set aside.
- Slices of eggplant are breaded. Using a thin coating of coconut flour, coat the eggplant slices, then dip them in the egg and press them into the breadcrumb mixture
- Roast. The eggplant should be roasted in the oven until tender and slightly brown after being breaded.
- Assemble the layers of low-carb eggplant parmesan. Marinara sauce should be spread over the bottom of the baking dish. Make a single layer of eggplant slices, then top with extra marinara sauce and mozzarella slices to finish. Add a second single layer of eggplant, marinara, and mozzarella slices to the pan and repeat the process.
- Bake. When the cheese has melted, your healthy eggplant parmesan is ready to serve. If desired, garnish with fresh basil leaves.
To serve, cut between the stacks with a spatula, then slide it beneath and remove it from the pan.
Healthy Eggplant Parmesan FAQs
Regular eggplant parmesan is not keto friendly due to the fact that the breading is not normally keto friendly. Fortunately, because this is a healthy eggplant parmesan recipe that does not contain breadcrumbs, it is keto-friendly! Each serving contains 12.3 grams of net carbohydrates. This dish contains carbohydrates from the marinara sauce, eggplant, breaded chicken, and cheese. While it is a little on the high side for certain keto meals if you are strictly under 20 or 25 grams of net carbohydrates each day, you can absolutely incorporate it into the majority of your macronutrient needs.
Why do you need to sweat the eggplant?
It is possible to reduce some of the bitterness from eggplant by dusting it with salt and allowing it to sit for an hour. Don’t forget to complete this step!
Can you make it without breading?
The breading, on the other hand, is very excellent! Having said that, omitting it would cut the carbohydrate content of the dish by a few of grams per serving. If you don’t want to bother with the breading, you might make it in a similar fashion to eggplant lasagna.
Can you make it nut-free or coconut-free?
Yes. Making this eggplant parmesan dish exactly as instructed will yield the finest results, but if you need to make substitutes, that is quite doable.
- If you are unable to consume almonds, you can use extra pork rinds for the almond flour. However, I feel that the breading adheres better to the chicken when using this mixture
- If you are unable to consume coconut, you may substitute protein powder for the coconut flour in the dredging. You cannot substitute almond flour for coconut flour, as the texture is too coarse for this purpose. However, the coconut flour performs somewhat better since it is excellent at absorbing any excess moisture from the eggplant, resulting in a superior breading on the outside of the eggplant.
What kind of marinara should you use?
Any kind that does not include any added sugar is ideal. Make sure there are no hidden sugars in the ingredients!
Low Carb Eggplant Parmesan Storage Instructions
This keto eggplant parmesan casserole dish is best served immediately after preparation, but it may also be frozen before baking to be used at a later date. (More information about this may be found below.) If you want to do some preparation ahead of time, you may slice the eggplant and keep it in the refrigerator until needed.
It is also possible to prepare the breading ahead of time. If you prepare the entire casserole ahead of time, the breading may get a little mushy and moist, but it will still taste delicious!
How to store healthy eggplant parmesan
In the event that you have leftovers, they will keep in the refrigerator for 3-4 days.
Can you freeze keto eggplant parm?
Yes, you may freeze the eggplant parmesan recipe after it has been assembled but before it is baked for up to 3 months.
How to reheat low carb eggplant parmesan
Reheat the keto eggplant parmesan in the oven at 350 degrees Fahrenheit (the ideal technique) or in the microwave until it is warm.
What Goes With Eggplant Parmesan?
Because eggplant parmesan is fairly filling, you really don’t need to serve it with anything else at all. This is a fantastic one-dish supper! Having said that, if you are still stumped as to “what should I serve with eggplant parmesan?” here are a few suggestions:
- Caesar Salad–Easy to make and really wonderful! Even though this recipe includes chicken, you may definitely omit it if you’re already eating eggplant parm as your main course
- Italian Marinated Artichoke Salad– If you’re searching for a light salad to accompany your meal, this is the dish for you. Spaghetti squash is a quick and easy pasta substitute. Just a drizzle of olive oil, a pinch of salt, and a grating of parmesan cheese will do. Keto Garlic Breadsticks are a delicious keto snack. Purchase myEasy Keto Cookbook to get the recipe.
More Keto Eggplant Recipes
It’s possible that you’ll enjoy some of my other keto low carb vegetable dishes if you like this eggplant parmesan keto meal as well:
- Oven Roasted Eggplant is a tasty and easy dish to prepare. This nutritious side dish may be prepared in just two steps
- Eggplant Lasagna on a Keto Diet– Preparing this comfortable comfort dish, which has tastes that are comparable to the healthy baked eggplant parmesan, will take you 20 minutes. Mini Eggplant Pizzas– These are perfect for pizza lovers! This 30-minute supper requires only six ingredients and can be prepared in 30 minutes.
- Making this keto friendly eggplant parm recipe comes together in record time thanks to the use of a mandoline slicer, which also guarantees that the eggplant is evenly sliced, resulting in more even cooking of the dish. For this low-carb eggplant parmesan recipe, a 9×13-inch baking dish would suffice. Cooking Time: 30 minutes This is one of my favorite songs
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- Optional step: Arrange the sliced eggplant on cutting boards or baking sheets in a single layer and sprinkle with salt. Allow it to sweat for approximately 1 hour. Remove the salt by rinsing well and patting dry. In order to make the eggplant less bitter, it is advised that you do this. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius) (204 degrees C). Prepare two small baking sheets (or one extra big baking sheet) with new parchment paper
- Set aside. Prepare three shallow dishes as follows: Bowl 1 contains coconut flour. beaten eggs in a second bowl The following ingredients are in Bowl 3: Pork rinds, almond flour, grated Parmesan cheese (optional), Italian spice, garlic powder, and black pepper. Dredge the eggplant slices in a thin layer of coconut flour, then immerse them in the egg and push them into the breadcrumb mixture until they are completely covered. Place the slices on the baking pans so that they do not touch one another. Bake the eggplant slices for 25-30 minutes, or until they are tender when pricked with a fork and beginning to turn brown
- Make an even layer with 1/2 cup (118 mL) of marinara sauce in bottom of a 9×13 stoneware casserole dish. Place the eggplant slices in a single layer on a baking sheet. 3/4 cup (177 mL) marinara and half of the mozzarella slices should be spread on top. Add a second single layer of eggplant, 3/4 cup (177 mL) of marinara, and the remaining mozzarella slices to the pan and bake for another 15 minutes. Bake the eggplant parmesan for 15 to 20 minutes, or until the cheese is melted and the dish is heated, until the cheese is melted. If desired, garnish with fresh basil leaves.
Size of serving: 1/8 of the total dish, or approximately 2-3 eggplant slices with cheese and marinara layers
Video Showing How To Make Keto Eggplant Parmesan:
For this recipe, you may skip forward to the video by clicking here. The video is positioned just above the ingredients list. You will learn how to cook Keto Eggplant Parmesan in the shortest amount of time! Nutritional InformationAmounts per serving The serving size is specified in the recipe notes above. Calories543Fat36.2g Protein36.6g Carbohydrates in total: 19.8g Carbohydrates net: 12.3 g Fiber7.5g Sugar8.8g The nutritional information is given as a courtesy. Do you have any queries regarding the calculations or why you received a different outcome?
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Low Carb Eggplant Parmesan
In my rendition of the famous Italian meal, I’ve used low-carb eggplant parmesan. This dish is gluten-free and low-carb/high-fat. The following post contains affiliate links, which means that at no additional cost to you, I will be able to earn a little amount of money to assist with the operation of this site. Thank you very much! I like discovering low-carb alternatives to my favorite Italian recipes — I believe Italian food to be one of my favorite cuisines overall! And this particular rendition is a big smash!
), but I confess that I haven’t included it as a step in this recipe since I don’t believe it is necessary.
The most significant alteration is the addition of grated Parmesan to the coating — and it is very delicious!
In a baking dish, the breaded eggplant slices are lightly fried before being baked between layers of herby tomato sauce and a mountain of cheese. Given that it is really full, even though the dish is intended to serve 4, you could easily give it to as many as 6 people with a good side salad.
How to Make Low Carb Eggplant Parmesan
The coating is made by combining almond flour, flaxseed meal, grated Parmesan, salt, and pepper in a large mixing bowl. Cut a medium aubergine into slices and dip each slice into a beaten egg mixture before dipping it into the coating mixture. Heat a nonstick pan over medium heat and cook the coated eggplant slices until golden brown — you may need to do this in two or three batches. They should be cooked for approximately 3-5 minutes on each side, or until the coating is golden brown. Mix up some bottled tomato sauce and Italian spice in a separate bowl while the eggplant is cooking.
- Pour in another 12 cup of sauce and 12 cup of shredded Italian mix cheese (or simply mozzarella would work just as well!).
- Pour the remaining sauce over the second layer of eggplant and cover with a lid.
- Raise the temperature of the oven to 350°F and roast for 12-15 minutes, or until the sauce is bubbling and the cheese on top has melted and become a golden brown.
- Low Carb Eggplant Parmesanlowcarbglutenfreelchf Low Carb Eggplant Parmesan To send a tweet, simply click here.
- 13/4 cup almond flour, 13/4 cup flaxseed meal, 13/4 cup grated Parmesan, salt, pepper, 1 medium eggplant, sliced
- 1 egg, beaten
- 1 tablespoon olive oil
For the sauce
- The following ingredients: 15 oz canned tomato sauce
- 1 tsp Italian seasoning
- 1 cup shredded Italian blend cheese
- 14 cup grated Parmesan cheese
- 14 cup basil leaves (shredded) for decoration
- Preheat the oven to 400 degrees Fahrenheit. The coating is made by combining almond flour, flaxseed meal, grated Parmesan, salt, and pepper in a large mixing bowl. Each slice of eggplant should be dipped first into the beaten egg, then into the coating mixture. Heat a nonstick pan over medium-high heat and fry the coated eggplant slices for about 3-5 minutes on each side, or until the coating is golden brown and crispy
- While the eggplant is cooking, combine the tomato sauce and Italian spice in a separate bowl. 12 cup of the sauce should be spread over the bottom of a baking dish. Place a layer of cooked eggplant on top of the sauce, then top with another 12 cup of sauce and another 12 cup of shredded cheese. Pour the remaining sauce over the second layer of eggplant and cover with a lid. Finish with another 12 cup of shredded cheese and a sprinkling of grated Parmesan cheese
- 12-15 minutes, or until the sauce is boiling and the cheese on top has melted and become golden brown, should be enough time. Garnish the Eggplant Parmesan with finely chopped fresh basil leaves before serving
Per serving, there are 9 grams of net carbohydrates (quarter of the whole recipe)
Size of Yield4Servings Approximately one-quarter of the recipe Calories in a serving309 calories per serving 19 g of total fat 4 g of Saturated Fatty Acids Cholesterol57mg Sodium822mg Carbohydrates18g Carbohydrates (net) 9 g Fiber9g Sugar9g Protein19g
6-Ingredient Healthy Baked Eggplant Parmesan
The Healthy Baked Eggplant Parmesan is the perfect dish to make when you need a vacation from carbohydrates on carbs on carbs, but yet want to feel like you’re being wrapped up in a warm, comforting hug. Using a smaller, individual-portioned version of the classic baked eggplant parmesan recipe, this dish is light, soothing, and, of course, utterly delicious. Bonus? There are only six components in all.
Healthy Baked Eggplant Parmesan
If you’re not a fan of eggplant, give this Healthy Baked Eggplant Parmesan a try and you’ll be a believer in the long run. I can virtually promise you that it will happen. The layers of veggies sandwiched between nutty parmesan breadcrumbs and a generous amount of creamy mozzarella cheese are hard to resist. Then we slather it with your favorite marinara sauce, which you can find here. It’s like being in heaven. While the coating of crispy parmesan bread crumbs provides texture, it eliminates the need to bread and fry each individual eggplant slice, as well as saving a tonne of calories in the process.
In addition, mozzarella is considered to be the healthiest of all the cheeses, so that’s something to consider.
It’s those days when you simply want to dash into the nearest grocery store, grab a few items, and get out of there before your kids lose their heads.
Basically, it’s for any occasion where you want your meal to appear like a culinary rockstar while also filling your stomach with comfort food without having to lift a finger.
Eggplant Health Benefits
Is eggplant beneficial to your health? YES! Eggplant is one of my favorite vegetables not just because of its sweet, velvety flesh, but also because of the numerous health-promoting nutrients it contains. In addition to being exceptionally low in calories, it is high in fiber, which will keep you feeling full and content for a long time. It also has a lot of folate and potassium, which are two nutrients that I like to consume while pregnant or breastfeeding. I also like that eggplant contains a high concentration of antioxidants, which helps to protect the body from free radicals.
- It is also known to lower the chance of developing heart disease.
- Thank you so much for your assistance.
- Those of you who have ever wondered what the difference between eggplant and aubergine is should stop wondering.
- The only distinction is that in the United States, aubergine is referred to as eggplant, whereas in Europe, eggplant is referred to as aubergine.
Ingredients in Healthy Baked Eggplant Parmesan
This Healthy Baked Eggplant Parmesan contains just SIX ingredients, as I’ve previously stated, ahem, numerous times. I hope you enjoy it! They are as follows: Eggplant. For this dish, I like to buy two medium-sized eggplants to use as a base. You’ll need one eggplant that’s approximately 4-inches in diameter and can be sliced into 12 1/2-inch slices for this recipe. Extra virgin olive oil I purposely avoided using olive oil in this recipe in order to keep things simple for 5-ingredient Friday, but the roasted eggplant truly benefits from a drizzle of olive oil.
- Using it is also optional.
- I like to use plain breadcrumbs because they allow me to regulate the seasoning, but when I want to make the ingredient list as short as possible, I turn to Italian-seasoned breadcrumbs since they already include a generous amount of spices and seasoning (and so require less seasoning).
- You’ll need a good-quality parmesan for this recipe.
- Just promise me that you will not purchase the product in the green can.
- Whenever possible, I use low-moisture, low-fat mozzarella; I never use pre-shredded mozzarella.
- As a result, when you buy pre-shredded cheese, the firm needs to add additional additives to keep the cheese fresh, making it more difficult to melt perfectly.
- Make use of it for your favorite high-quality variety.
- The freezer aisle or the bottled section of the grocery store is becoming increasingly popular with local Italian restaurants, who stock their unique marinaras.
How to make Healthy Baked Eggplant Parmesan
Remove any excess moisture from the eggplant. This is an optional step, however some consider it to be absolutely necessary. I don’t believe it, therefore if you have the opportunity, please do so. If you don’t, don’t even bother to blink an eye. Essentially, eggplant is naturally wet due to the presence of a large amount of water in it. When you cook the eggplant, it might turn soft if you don’t remove some of the moisture that has accumulated on it. The solution to this problem is to heavily salt the eggplant slices before cooking them for around 15 minutes.
- Take a paper towel and gently wipe away any wetness you may have noticed.
- Prepare the eggplant by chopping it up and par-cooking it.
- Place the vegetables on a large baking sheet and roast for 15 minutes in the oven.
- Toss the breadcrumbs together.
Season with a generous amount of salt and pepper. Using a cheese grater, shred the cheese. Make sure everything is set and ready to go so that assembly will be a breeze. While the eggplant is cooking, shred the cheese while the liquid is being removed.
How to assemble Eggplant Parmesan
Fill the bottom of a 9-by-12-inch baking dish or sheet pan with about a cup or so of marinara. Place a layer of eggplant on top of the other vegetables. Six should be a good fit in there. Distribute the breadcrumb and parmesan filling on top of each eggplant slice in a uniform layer. Distribute half of the shredded mozzarella on top in an even layer. Cover with another eggplant slice to make a sandwich. Distribute the remaining marina sauce over the top of the eggplant slice. The remaining mozzarella cheese should be sprinkled on top.
Serve as soon as possible.
How can I make this in advance?
I’ve found that mozzarella cheese does not reheat well in the oven, at least not for me. It frequently becomes hard and never achieves the gooey, cheese-pull consistency that we all crave. Preparing the eggplant and par-cooking it the day before would be a good idea, in my opinion. You may even shred the cheese ahead of time if you like. Making Healthy Baked Eggplant Parmesan even easier to prepare will result from completing those two procedures ahead of time.
Substitutions and Tips and Tricks for Recipe Success
- A small amount of heavy cream can be added to your marinara sauce to create a creamy version of baked eggplant parmesan
- Fresh mozzarella may be used in place of block mozzarella for a genuinely cheesy experience in this recipe. You’ll need 16 ounces total, with eight for the interior and eight for the outside. Replace the ordinary breadcrumbs with whole-wheat breadcrumbs. Combine the bread crumbs with a little amount of garlic that has been sautéed in olive oil
More healthy updates on classics!
- We’ve filled our Creamy Tomato Pasta with pureed carrots and used greek yogurt instead of cream to recreate the luscious mouthfeel that we all associate with creamy pastas. This healthier Chicken Spaghetti recipe is a variation on one of my favorite comfort dishes, chicken spaghetti. Spagetti and Meatballs are a classic dish, and this healthy version is a tremendous winner.
Healthy Baked Eggplant Parmesan.
The Healthy Baked Eggplant Parmesan is the perfect dish to make when you need a vacation from carbohydrates on carbs on carbs, but yet want to feel like you’re being wrapped up in a warm, comforting hug. Using a smaller, individual-portioned version of the classic baked eggplant parmesan recipe, this dish is light, soothing, and, of course, utterly delicious. Bonus? There are only six components in all. Preparation time: 10 minutes Cooking time: 1 hour and 10 minutes Total time: 1 hour and 10 minutes Servings 6 layers of roasted eggplant Calories296kcal
- 2 medium-sized eggs
- 2 1/2 tablespoons olive oil, divided
- Half-cup of shredded parmesan cheese
- Half-cup of seasoned Italian breadcrumbs
- Two cups of shredded mozzarella cheese
- Two cups marinara sauce
- Preheat the oven to 375 degrees. Cut the eggplant into 12 1/2-inch pieces and set them aside. Line them up on a cookie cooling rack and generously sprinkle them with salt to finish. Cover with a large sheet pan to press them into the ground. Allow for 30 minutes of resting time while the oven is preheating. Although this step is optional, it does help to draw out some moisture and bitterness from the eggplant, so keep that in mind when doing it. This is something I don’t mind doing because it only takes about 10 minutes longer than it takes the oven to preheat, and it is completely hands-off
- Remove any excess moisture from the eggplant by blotting it with paper towels after cooking. Place the eggplant slices on a large baking sheet and set aside. 2 tablespoons of olive oil should be brushed onto both sides of the eggplant with a pastry brush before cooking. Season generously with salt and pepper on both sides of the pan. Roast for 20 minutes in the oven
- While the eggplant is roasting, combine the parmesan, breadcrumbs, and remaining olive oil in a small mixing bowl. Toss everything together. Toss one cup of sauce into a 9×13 baking dish and season with salt and pepper to taste. After the eggplant slices have been cooking for 20 minutes, arrange six of them in the bottom of the skillet. One tablespoon of sauce should be spooned on top. Distribute the parmesan and breadcrumb filling between the eggplant slices in an even layer. Half of the mozzarella cheese should be distributed evenly. Cover with another eggplant slice to make a sandwich. Distribute the remaining marinara sauce over the eggplant. The remaining mozzarella cheese should be sprinkled on top. Continue cooking for another 20 minutes, or until the eggplant is soft and the cheese has melted and begun to brown on the edges. Serve as soon as possible
Nutritional Values Baked Eggplant Parmesan is a delicious and nutritious dish. Amount Per Serving (in grams) (1 eggplant stack) Calories296 Caloric intake from fat is 162 percent of the Daily Value*. 18g28 percent of total fat 7 g 44 % of total fat is saturated fat Amount of Cholesterol37mg12 percent of total sodium926mg40 percent of total potassium682mg19 percent of total carbohydrate21g7 percent of total sodium 6g25 percent dietary fiber 100 grams of sugar 11 grams of protein 15 grams of protein 15 percent of the daily recommended intake of vitamin A (732IU).
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Calories in 1 oz of Eggplant Parmesan Casserole and Nutrition Facts
Calories per serving45 percent of the Daily Values Amount per serving * Saturated fat accounts for 1.306g7 percent of total fat (3.16g4 percent). Fatty Acids: TransFat-Polyunsaturated Fatty Acids: 0.512g 1.161g of monounsaturated fatty acids Eight milligrams of cholesterol, three milligrams of sodium, four milligrams of dietary fiber, and two milligrams of potassium 0.73 grams of sugar (2% of total calories) Protein2.02g 48 milligrams of vitamin D and calcium Potassium is 63mg, iron is 0.2mg, and vitamin A is 12mcg per percent of the total.
1 percent Vitamin C (0.7 mg/percent) 1 percent Vitamin C * The percent Daily Value (DV) of a nutrient in a portion of food indicates how much that nutrient contributes to a person’s daily diet.
For general nutrition guidance, 2,000 calories per day is recommended. The most recent update was made on August 21, 2007 at 7:33 a.m. FatSecret Platform API is the source of this information.
|Calorie Breakdown:Carbohydrate (22%)Fat (61%)Protein (17%)|
The following calculations were made using an RDI of 2000 calories: What is my Recommended Daily Intake (RDI) for this supplement?
|There are45 caloriesin 1 ounce of Eggplant Parmesan Casserole.|
|Calorie breakdown:61% fat, 21% carbs, 17% protein.|
Other Common Serving Sizes:
|1 cubic inch||16|
|1 slice(3″ dia, 1/2″ thick)||70|
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|Eggplant (with Salt, Drained, Cooked, Boiled)|
|Fried Batter Dipped Eggplant|
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Lighter Eggplant Parmesan
It is possible that this content includes affiliate links. Please review my disclosure policy. This lighter Eggplant Parmesan Recipe is one of my favorite ways to eat eggplant, and it’s also one of the healthiest. There is no breading or frying involved; simply eggplant, cheese, and marinara are used.
Baked Eggplant Parmesan
What is eggplant parmesan, and how does it taste? Either fried or baked, eggplant parmesan is traditionally made using breaded eggplant that has been covered with sauce and cheese before being baked. Because I roasted the eggplant in the oven instead of frying it, this recipe is lighter and lower in carbs. I also omitted the breadcrumbs entirely. It’s excellent and can be made ahead of time and frozen, or it may be sent to a friend in need! This is the method by which my mother usually prepared Eggplant Parmesan, and I always liked it this way over the deep-fried breaded kind.
Everything is piled with sauce and cheese, practically creating an eggplant lasagna without the need of noodles, it’s that wonderful!
The finest flavor comes from using a nice Parmesan or Romano cheese, such as Locatelli or Reggiano cheese, while making sauces.
Do you take skin off eggplant?
This is a question that I am frequently asked. The skin of the eggplant, in fact, is entirely edible and contains the highest amount of nutrients! The skin of the eggplant has a high concentration of antioxidants, while the flesh is high in fiber and low in calories.
Can you reheat cooked eggplant?
Yes, you may reheat leftovers in the microwave in a microwave-safe dish, or you can preheat the oven to 350 degrees Fahrenheit, cover the dish with aluminum foil, and bake them until warm and ready.
To Make Ahead and Refrigerate
You may prepare the Eggplant Parmesan up to 24 hours ahead of time before baking it. Prepare the dish and place it in the refrigerator, carefully wrapped in aluminum foil. To bake, cover with aluminum foil and bake at 400 degrees for 40 minutes on the middle rack. Remove the lid and bake for a further 10 minutes to help thicken the sauce. Remove the dish from the oven and set it aside for 10 minutes to cool before serving.
To Freeze and Serve
In a freezer-safe baking dish or foil dish, prepare the unbaked Eggplant Parmesan and store it in the freezer for up to three months. Instead of thawing, bake from frozen in a preheated 350F oven for approximately 1 hour and 15 minutes, or until thoroughly cooked through. Remove the lid and bake for another 10 minutes. Remove the dish from the oven and set it aside for 15 minutes to cool before serving.
How To Make Eggplant Parmesan
- Eggplant Rollatini with Spinach
- Eggplant Meatballs
- Stuffed Eggplant Parmesan
- Baked Eggplant Sticks
- Eggplant Rollatini with Spinach
Lighter Eggplant Parmesan
20Protein 18.5Carbohydrate 12.5Fat 565SP255.5Calories 20 Preparation time: 20 minutes Cooking time: 1 hour and 10 minutes Time allotted: 1hr30mins One of my favorite ways to eat eggplant is in this lighter version of the classic dish, Eggplant Parmesan.
There is no breading involved; only eggplant, cheese, and marinara.
- 3 cups cooked rice
- 2 pounds eggplant, 1 big or 2 medium
- 1 teaspoon kosher salt
- 12 ounces water Polly-o is the only brand of part-skim ricotta that I use
- 4 cups home-made tomato sauce or bottled marinara
- 1/4 cup fresh parsley, chopped
- 1 big egg
- 2-1/2 cups part-skim mozzarella (I used Sargento)
- In order to get started, make the sauce if you haven’t previously done so
- Preheat the oven to 450 degrees Fahrenheit. 2 sheet pans sprayed with cooking oil While the sauce is simmering, slice the eggplant into 1/4-inch thick slices while the sauce is simmering. Transfer to the pans that have been prepared
- It is fine if they overlap slightly. Season with salt to taste. Bake for 20 minutes, rotating the pan halfway through, or until the eggplant is brown. Meanwhile, in a medium-sized mixing bowl, combine the ricotta, the egg, the parsley, and 1/4 cup of the grated cheese
- Set aside. 1/2 cup sauce should be placed in the bottom of a 9×12 baking dish, followed by 1/3 of the eggplant to fill the bottom of the baking dish. Place a third of the ricotta cheese mixture on top, followed by 3/4 cup of the mozzarella cheese and 3/4 cup of the sauce, and repeat. Stack another layer of eggplant on top of the first, then repeat the ricotta cheese, mozzarella cheese, and sauce two more times, saving the third layer of mozzarella cheese for the top layer. 1 1/2 cups of sauce, the leftover mozzarella, and the last 2 tablespoons of grated cheese are used to finish the dish. Preheat the oven to 400 degrees Fahrenheit. Cover with aluminum foil and bake for 40 minutes, or until the cheese is melted and everything is bubbling. Bake for a further 10 minutes after removing the foil. Remove it from the oven and let it aside for approximately 10 minutes before slicing into it.
Serving:1/8th, Calories:255.5kcal,Carbohydrates:18.5g,Protein:20g,Fat:12.5g, The following nutrients are included: saturated fat: 6.5g, cholesterol: 59.5mg, sodium: 809mg, fiber: 5g, sugar: 9.5g Green Smart Points:5 Blue Smart Points:5 Points for Intelligence:6 Purple Points for being clever: 5 points plus: 7 points Baked eggplant parmesan, simple eggplant parmesan, eggplant parm, eggplant parmesan, Lighter Eggplant Parmesan are some of the terms used to describe this dish.
Photograph courtesy of Jess Larson Gina submitted a new article on July 30, 2019.
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Low Carb Eggplant Parmesan
Low-Carb Eggplant Parmesan is a quick and easy dish that everyone will enjoy! This recipe, which has crispy eggplant and melting, bubbling cheese, is one you’ll want to make again and again and again. A lighter and healthier version of the famous Italian meal, this low-carb eggplant parmesan is quick and simple to prepare. However, just because it is lower in weight does not imply that it is any less tasty or gratifying than the original! The combination of melted, golden cheese, rich marinara, and crispy eggplant rounds gives this meal all of the heartiness of a traditional comfort food recipe.
As an alternative to breading and frying the eggplant, we bake it after coating it with almond flour and herbs.
No one will ever know that this dish is low in carbohydrates, keto-friendly, and gluten-free!
How to make low carb eggplant parmesan
Although this appears to be a lengthy recipe, it is really only a matter of preparing the components. The procedure is quite straightforward! Preparation and baking of the eggplant slices are completed before assembling and baking the dish. Here are the step-by-step instructions for each procedure: Step 1: In a medium-sized saucepan, heat the olive oil over medium heat until shimmering. Cook for 2 – 3 minutes, stirring constantly, after which add the minced garlic and chile flakes. Step 2: Toss in the chopped tomatoes, tomato paste, sea salt, pepper, and fresh basil until everything is well combined.
- Using a sharp knife, slice the eggplant into 1/4-inch-thick circles and arrange them on a baking sheet.
- Allow for 30 minutes of resting time before wiping away any excess water using a paper towel.
- Make a mental note to put it away.
- Step 6: Working with one eggplant round at a time, dip it first into the egg mixture, coating both sides well, then into the almond flour mixture.
- Step 7: Continue until all of the eggplant rounds have been coated.
- Removing the dish from the oven, seasoning it with salt and pepper, and placing it away Step 9: Grate the mozzarella and parmesan cheeses, reserving some for sprinkling on top of the casserole at the end.
- Place a layer of crispy eggplant rounds on top of the sauce, then top with a layer of shredded mozzarella and parmesan cheeses.
- Depending on the size of your casserole dish, you should have 2 – 3 layers of ingredients.
- Step 13: Bake for 35-45 minutes at 400 degrees Fahrenheit, or until the cheese is melted and the sauce is hot.
Your low-carb eggplant casserole is complete and ready to serve. No matter who you serve this meal to, it is sure to be a big hit with everyone. Despite the fact that, after one mouthful, you might simply want to keep it all for yourself.
Tips for cooking with eggplant
If eggplant is an item that you don’t use very frequently (or at all), I have some suggestions for you! If you only have extremely large eggplants on hand, I recommend removing the purple peel before proceeding with the recipe. When compared to medium or small eggplants, larger eggplants might have a bitter, rough skin that is difficult to peel. Instead of using a vegetable peeler, simply peel the eggplants and proceed with the procedure as directed. Following that, it’s critical to understand that eliminating moisture from the eggplant rounds before baking them is essential to the success of this dish!
By doing so, you will be able to eliminate extra moisture from the eggplant, resulting in a crispier round of eggplant.
It should be possible to detect water droplets on the surfaces of the rounds after they have been salted and allowed to settle for 30 minutes.
Frying the eggplant
If you want to make a more classic eggplant parmesan, you may fry your eggplant rounds instead of baking them. Keep in mind that frying the eggplant may lead it to absorb some of the oil, so the meal will not be as light as it would be if the eggplant were baked instead. However, on the plus side, the frying will be a little quicker. Simply shallow-fry the rounds in 1/2 inch of oil for 2 – 3 minutes each side, or until they are golden brown. Place the rounds on a kitchen towel or a wire rack to cool once they’ve been baked.
Leftovers can be kept in the refrigerator for 3-4 days if they are placed in an airtight container. Keep in mind that the eggplant may become a little mushy as a result of the wetness, but it will still taste delicious. Would you want to prepare this dish ahead of time? Preparing the marinara and baked eggplant rounds ahead of time is simple and quick. Afterwards, when you’re ready to serve, all you have to do is construct the casserole and bake it! When you want to prepare a dish for visitors but don’t want to spend the entire evening in the kitchen, this is the ideal solution.
If you leave the cooked eggplant out for a few hours, it will get overly mushy and break apart, which is not good.
Other healthy low carb dinner recipes
Trying to come up with a couple more healthy supper ideas that are sure to be a success with everyone at your dinner table? Here are a few of my personal favorites that I am confident you will enjoy:
- Recipes include: Vegan Cauliflower Pizza with Basil Pesto
- Low-Carb Zucchini Lasagna
- And Spinach Rolls with Avocado.
You can also have a look at this list of healthy supper dishes for diabetes that I put together for even more meal inspiration!
Don’t forget to let me know how you loved this eggplant parmesan dish and how you rated it in the comments section below after you’ve tried it! Card with a Recipe
- 2 tablespoons olive oil
- 3 minced garlic cloves
- 1/2 teaspoon chili flakes
- 28oz. can diced tomatoes
- 1/2 teaspoon sea salt
- 2 tablespoons tomato paste
- A handful of fresh basil leaves
- 2 tablespoons fresh basil leaves
- Ingredients: 1 cup almond flour, 1 teaspoon dried oregano, 1 teaspoon dried parsley, 1 teaspoon dry thyme, 2 big eggs
- 6 mozzarella slices
- 1/2 cup grated parmesan cheese
- 2 cups grated mozzarella cheese
- In a medium-sized saucepan, heat the olive oil over medium heat until shimmering. Cook for 2 – 3 minutes, stirring occasionally, after which add the minced garlic and chile flakes. Combine the chopped tomatoes, tomato paste, sea salt, pepper, and fresh basil in a large mixing bowl. Turn the heat down to low and let the marinara simmer for 20 – 30 minutes, stirring occasionally. Prepare a baking sheet by slicing the eggplant into 1/4-inch thick circles and placing them on it. Sprinkle sea salt over the top side of the eggplant, then flip it over and repeat the process on the other side of the eggplant. Allow for 30 minutes of resting time before blotting away any excess water using a paper towel. Preheat the oven to 400 degrees Fahrenheit (200 degrees Celsius) and line a baking sheet with parchment paper. Using a medium-sized mixing basin, whisk together the almond flour, oregano, parsley, and thyme until well combined. Make a mental note to put it away. In a separate dish, mix together the eggs until well combined. Dip each eggplant round, one at a time, first into the egg mixture, making sure to coat both sides, and then into the almond flour mixture. Make sure each side is thoroughly covered with the almond flour and herb mixture before placing it on a baking sheet lined with parchment paper. Repeat the process until all of the eggplant rounds are coated. Bake the eggplant rounds at 400 degrees for 20 minutes, turning halfway through, or until they are crispy and golden on the outside. Toss with salt and pepper after removing the dish from the oven
- Grate the mozzarella and parmesan cheeses, reserving a small amount for the top of the casserole (see note). Using a thin layer of marinara sauce, coat the bottom of a casserole dish with chicken. Stack the crispy eggplant rounds on top of each other and top with a layer of shredded mozzarella and parmesan cheese
- Repeat the layering process until all of the eggplant rounds have been utilized. Depending on the size of your casserole dish, you should have 2 – 3 layers of ingredients. Top with mozzarella slices, as well as the mozzarella and parmesan that were set aside. 400F (200°C) for 35-45 minutes or until the cheese is melted and bubbling, depending on how much cheese you use. Remove the dish from the oven and set it aside to cool slightly before serving.
This recipe makes plenty for 6 people. If you’re using a big eggplant, peel it using a vegetable peeler to avoid damaging the flesh, which may be rough and bitter. The process of salting the rounds and leaving them to rest for 30 minutes is critical in drawing out the moisture. The secret to crispy eggplant lies in the preparation. Alternatively, shallow-fry the rounds in a 1/2 inch of oil for 2-3 minutes per side, then lay them on a paper towel or rack to drain any excess oil before serving.
If preferred, the marinara and baked eggplant rounds can be made ahead of time and stored in the refrigerator.
8 percent Potassium (582.7 milligrams) Carbohydrates (15 g): 17 percent 5.6 g of fiber (5 percent) Sugar (22 percent): 8.4 g 9 percent protein (eight.8 g) The vitamin A content is 15.3 IU/g and the vitamin C content is 30.6 mg/g.
1 percent Iron16.5 milligrams 92 percent of the total carbohydrate 9.4 g In this table, the percent Daily Values (%DV) are calculated using a 2000-calorie diet.
Cuisine:American Keywords:low carb eggplant parmesan, low carb eggplant parmesan, low carb eggplant parmesan with a simple sauce