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!
Prep Time15 minutes mins
Cook Time25 minutes mins
Total Time40 minutes mins
Course: Main Course
Cuisine: American, Italian, Mediterranean
Diet: Diabetic, Low Calorie, Vegetarian
Servings: 4
Calories: 153kcal
- 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
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.
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.
Calories: 153kcal | Carbohydrates: 19g | Protein: 9g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 49mg | Sodium: 450mg | Potassium: 709mg | Fiber: 5g | Sugar: 9g | Vitamin A: 715IU | Vitamin C: 11.1mg | Calcium: 202mg | Iron: 2.4mg