EasyHealth Living

  • Home
  • Recipe Index
  • Diabetes Guide
  • Ebook
  • About
menu icon
go to homepage
  • Home
  • Recipe Index
  • Diabetes Guide
  • Ebook
  • About
search icon
Homepage link
  • Home
  • Recipe Index
  • Diabetes Guide
  • Ebook
  • About
×
Home » Diabetes Diet

Modified: Aug 31, 2022 · Published: Apr 6, 2015 by Charlotte · This post may contain affiliate links · Leave a Comment

Healthy Eggplant Parmesan

159 shares
Jump to Recipe -
healthy eggplant stacks with marinara

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!

baked eggplant slices layered with tomato sauce

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
  • The Main Ingredients
  • How to Make this Recipe
  • Expert Tips
  • Frequently asked questions
  • Recipe
  • Expert Tips
  • Comments

Why this recipe works

  • Baked rather than fried!
  • Leave peel on eggplant for added fiber.
  • Use your favorite low carb marinara sauce.

RELATED RECIPES

  • Low Carb Mediterranean Chicken
  • Chicken Ricotta
  • Low Carb Phyllo Pizza with Roasted Veggies and Ricotta

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.
sliced eggplant

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.
panko and seasonings for healthy eggplant parm
Image 1
eggplant slices in egg wash
Image 2
eggplant slices in panko crumbs
Image 3
breaded eggplant on baking sheet ready for oven
Image 4
healthy baked eggplant stacks
Image 5

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

Is baked eggplant fattening?

Eggplant is a low calorie high fiber food that makes a great addition to your weight loss diet.

How unhealthy is eggplant parmesan?

Traditional eggplant Parmesan is fried which adds extra calories and fat. Baking the eggplant instead keeps this dish perfect for a low calorie diet.

baked eggplant slices layered with tomato sauce

Hope you enjoyed this healthy eggplant recipe. Be sure to check out these low carb favorites:

  • 10 Best Diabetes Lunch Ideas
  • 10 Best Diabetes Chicken Recipes
  • I Have Type 2 Diabetes- Now What?

Did you make this recipe? Leave your star rating and review below!

Recipe

baked eggplant slices layered with tomato sauce

Healthy Eggplant Parmesan

Healthy Eggplant Parmesan with 150 calories and 9gm protein per serving is a great recipe for your weight loss plan. You will love the classic flavor!
4.34 from 3 votes
Print Pin Rate
Course: Main Course
Cuisine: American, Italian, Mediterranean
Diet: Diabetic, Low Calorie, Vegetarian
Prep Time: 15 minutes minutes
Cook Time: 25 minutes minutes
Total Time: 40 minutes minutes
Servings: 4
Calories: 153kcal
Author: Easyhealth Living

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
Prevent your screen from going dark

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.
 
Nutrition Facts
Healthy Eggplant Parmesan
Amount per Serving
Calories
 
153
Calories from Fat 45
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
2
g
10
%
Cholesterol
 
49
mg
16
%
Sodium
 
450
mg
19
%
Potassium
 
709
mg
20
%
Carbohydrates
 
19
g
6
%
Fiber
 
5
g
20
%
Sugar
 
9
g
10
%
Protein
 
9
g
18
%
Vitamin A
 
715
IU
14
%
Vitamin C
 
11.1
mg
13
%
Calcium
 
202
mg
20
%
Iron
 
2.4
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this Recipe? Pin it for Later!Mention @EasyHealthllc or tag #EasyHealthllc!

Was this recipe/article helpful? Tell us how we can help you: meal plans? recipes?

Yes
No
Thanks for your feedback!

More Diabetes Diet

  • Diabetes friendly dessert on white plate.
    10 Best Diabetes Friendly Dessert Recipes
  • egg roll mixture in wok
    Egg Roll in a Bowl
  • collage with scones, adding cups and low carb breakfast without eggs ideas
    Low Carb Breakfast Without Eggs
  • overnight oat cup -Greek yogurt cup topped with sliced banana and slivered almonds
    Overnight Oats for Diabetics
159 shares

Comments

No Comments

4.34 from 3 votes (3 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Hi, I'm Charlotte

Welcome to Easyhealth Living! Are you looking for healthy diabetes-friendly/low carb recipes? Come cook with me!

More about me→

Spring Favorites

  • weights, apple, water bottle and tape measure
    Weight Loss Resources
  • shredded chicken thighs with onions, bbq sauce and melted cheese in iron skillet
    Low Carb BBQ Chicken Thighs
  • plate with cheese sticks, boiled egg halves, cherry tomatoes
    30 Low Carb Snacks
  • keto alfredo in blog skillet
    Low Carb Chicken Alfredo

Footer

↑ back to top
  • Privacy Policy
  • Affiliate Disclosure
  • About Us
  • Contact
  • Web Stories

This website does not diagnose or treat medical conditions. Please consult with your health care professional before making any changes in your health routines. Please note-nutrition data may vary based on multiple factors.

All rights reserved - Copyright © 2013-2025 Easyhealth LLC

  • Pinterest
  • Facebook
  • Email
  • X
  • Flipboard
159 shares

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.