Healthy eggplant parmesan with 150 calories and 9gm protein per serving is a great recipe for your weight loss plan. Diabetes friendly and full of classic flavor!
This lean eating recipe for eggplant parmesan stacks has plenty of flavor and will also help you feel full! Fiber is one of the key elements in your weight loss diet to help you stay satisfied longer after meals.
You can serve this recipe with such side dishes as spinach salad, whole wheat pasta, veggie pasta, or just enjoy it by itself. Eggplant parmesan stacks make a great lunch, so be sure to make enough for leftovers.
If you are watching your carbs closely, try this recipe with a homemade tomato sauce made from canned or fresh tomatoes, olive oil and fresh basil. If you prefer a store-bought sauce, just be sure to check the label for reduced carb levels.
Jump to:
Why this recipe works
- Baked rather than fried!
- Leave peel on eggplant for added fiber.
- Use your favorite low carb marinara sauce.
RELATED RECIPES
The Main Ingredients
- Eggplant- try to use a medium sized eggplant for this recipe. Leave peel on for added fiber.
- Panko crumbs- adds crunchy texture
- Cheese- use finely grated parmesan for best results
- Herbs
- Marinara- use your favorite low carb sauce.
How to Make this Recipe
- Image 1-Combine panko, cheese and seasonings.
- Image 2-Place eggplant slices in egg wash.
- Image 3-Coat slices in breading mixture.
- Image 4 -Place slices on baking sheet.
- Image 5- Stack slices with marinara and more cheese if desired.
Expert Tips
- Use panko crumbs for best results
- Bake time for eggplant is estimate- watch for browning-your oven may cook faster
- May be made as a casserole instead of stacks. Layer as directed in a medium size casserole dish.
RELATED TOPICS
- 5 Things You Can Do Every Morning to Help Control Type 2 Diabetes
- Diabetic Snacks Before Bed
- A1C to Blood Glucose Conversion Chart
Frequently asked questions
Eggplant is a low calorie high fiber food that makes a great addition to your weight loss diet.
Traditional eggplant Parmesan is fried which adds extra calories and fat. Baking the eggplant instead keeps this dish perfect for a low calorie diet.
Hope you enjoyed this healthy eggplant recipe. Be sure to check out these low carb favorites:
Did you make this recipe? Leave your star rating and review below!
Recipe
Healthy Eggplant Parmesan
Ingredients
- 1 medium eggplant-sliced into approx. ¼" rounds
- ½ cup panko bread crumbs
- ½ cup finely grated parmesan cheese
- 1 teaspoon crushed oregano
- 1 egg + 2 Tablespoons water
- salt pepper
- 2 cups marinara sauce or homemade marinara
- mozzarella cheese optional
Instructions
- Preheat oven to 375 degrees F.
- Place a sheet of parchment paper on a large baking sheet.
- Combine bread crumbs, parmesan cheese and oregano in a shallow bowl.
- Combine egg and water in a small bowl and mix with a fork until combined.
- Place each slice of eggplant in egg mixture then place in breadcrumb mixture to lightly coat both sides. Place slices on baking pan.
- Sprinkle top of slices with salt and pepper if desired.
- Bake eggplant 15 minutes.
- Turn eggplant slices over and continue to bake another 10 minutes.
- To make stacks:
- Place a slice of eggplant on plate and spread a small amount of marinara on top and sprinkle with mozzarella cheese, if desired.
- Continue stacking until 3-4 eggplant rounds are used for each stack.
- Place stacks under broiler to melt cheese.
Notes
Expert Tips
- Use panko crumbs for best results
- Bake time for eggplant is estimate- watch for browning-your oven may cook faster
- May be made as a casserole instead of stacks. Layer as directed in a medium size casserole dish.
Leave a Reply