Low Carb, Healthy, Eggplant Parmesan
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.This low-carb, healthy eggplant parmesan is a lightened up version of the classic Italian dish. Made without breadcrumbs, each slice is low in calories and low in fat, without compromising on flavor.
I was talking to one of my friends recently about how she LOVES Eggplant Parmesan, but always feels guilty eating it because it’s loaded with fat & calories. It’s kind of unbelievable that a vegetable can be made to be so unhealthy, but at most restaurants Eggplant Parm can run you upwards of 800 calories and 35g of fat (like Olive Garden’s Eggplant Parm)! That is just way too much for one meal.
Luckily you can enjoy this traditional Italian recipe totally guilt-free, without having to compromise on flavor. My version takes the eggplant slices and instead of breading and frying them, uses the oven to make them nice and crispy. Then we turn them into mini “pizzas” by topping them with marinara sauce, cheese and fresh aromatic basil. Each portion of this made-over eggplant parmesan is less than 100 calories and has less than 4g fat! It’s a healthy vegetarian Italian recipe!
How to make Healthy Eggplant Parmesan – Step by step
Preheat oven to 400 degrees. Arrange the eggplant slices on a baking sheet, spray lightly with olive oil cooking spray, sprinkle them with salt & pepper.
Bake for 15-20 min until slightly crispy. Remove from oven. Top each eggplant slice with 1-2 Tbsp sauce, 1 Tbsp Mozzarella cheese and 1 Tbsp shredded Parmesan Cheese.
Bake 8-10 min until cheese is bubbly. Top with basil before serving.
What makes this eggplant parmesan recipe healthy?
- It’s not breaded and fried like traditional eggplant parmesan. Instead, it’s baked in the oven to get that same crisp-ness without all of the extra fat and calories!
- Less cheese and more sauce!
- Fresh herbs that add flavor totally guilt-free
- It’s gluten free thanks to the lack of breadcrumbs.
How do you reheat eggplant parmesan?
Healthy eggplant parmesan is a really great option if you are looking for a meal that you can batch cook for meal prep. It will keep well, covered in the fridge for about three days, and you can reheat it in the microwave, or in an oven at 350ºF until it is warmed through.
Is eggplant good for you?
Yes! In general, all veggies are good for you. But eggplants are great because they are packed with fiber, minerals, and antioxidants — which help fight inflammation and free radicals. They are very nutrient dense, which means they have a lot of vitamins and minerals without a lot of calories. They are part of the nightshade family, and so they contain alkaloids — so it’s something to watch out for if you are someone who struggles with IBS or autoimmune conditions. And if you are trying to avoid nightshades, you can substitute sweet potato slices or zucchini slices instead of eggplant in this recipe.
Top tips to make healthy eggplant parmesan
- Keep the skin on the eggplant slices, it is full of nutrients!
- Salt the eggplant for 20 minutes before roasting — this will cut down on bitterness and will help make the eggplant more crispy when you bake it (since salting the eggplant removes a lot of the water content).
- Choose an eggplant that has shiny and smooth skin, and is a bright, vibrant purple color. If the eggplant has wrinkled or dull skin, it’s probably too old. Pick an eggplant that’s slightly firm to the touch – not one that feels mushy or soft.
- As far as side dishes, you can serve this with lentil pasta or whole wheat pasta, a big green salad, or other roasted veggies!
Be sure to check out these other healthy and easy weeknight recipes!
- Easy Indian Meal: Channa and Saag Curry
- Healthy Vegetarian Black Bean Flautas
- Healthy Vegetarian Chili Mac (Instant Pot Friendly!)
- High Protein Pasta Salad with Olives and Herbs
- Green Lentil Daal by Slow The Cook Down
- Spicy Kale and Coconut Fried Rice by Cookie and Kate
If you have tried this healthy eggplant parmesan recipe, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!
Healthy Eggplant Parmesan
Ingredients
- 4 Eggplant Slices
- Olive oil spray
- 8 tbsp Your favorite marinara sauce
- 4 tbsp Fresh shredded Parmesan Cheese
- 4 tbsp Shredded Mozzarella Cheese
- 1/4 cup Chopped fresh basil
- Salt & pepper
Instructions
- Preheat oven to 400 degrees. Arrange the eggplant slices on a baking sheet, spray lightly with olive oil cooking spray, sprinkle them with salt & pepper, and bake for 15-20 min until slightly crispy.
- Remove from oven. Top each eggplant slice with 1-2 Tbsp sauce, 1 Tbsp mozzarella cheese and 1 Tbsp shredded Parmesan Cheese. Bake 8-10 min until cheese is bubbly. Top with basil before serving.
- You can also serve the eggplant with 1/2 cup cooked whole wheat or lentil pasta for a complete meal. Enjoy!
Notes
- Keep the skin on the eggplant slices, it is full of nutrients!
- Salt the eggplant for 20 minutes before roasting — this will cut down on bitterness and will help make the eggplant more crispy when you bake it (since salting the eggplant removes a lot of the water content).
- Choose an eggplant that has shiny and smooth skin, and is a bright, vibrant purple color. If the eggplant has wrinkled or dull skin, it’s probably too old. Pick an eggplant that’s slightly firm to the touch – not one that feels mushy or soft.
- As far as side dishes, you can serve this with lentil pasta or whole wheat pasta, a big green salad, or other roasted veggies!
Love eggplant, love this recipe! You have a new fan. Thank you!
Aw yay! So glad to hear that Pat! 🙂
Just made this and it is absolutely incredible. Thanks for the tip to leave the salt on the eggplant for 20 mins before, made a big difference. Will definitely be making again!
Yay!! I’m so happy to hear that Denise!
Baking this was smart! Wonderful!
Yes! Such an easy way to cut down on calories and fat while retaining all the flavor!
What difference will it make if I decide to remove egg plant skin?
Hi Jasmine! You can still totally make this without the skin on – you just won’t end up with that crispy skin after baking it!
I absolutely love how healthy your recipes are! Thank you for always sharing
Of course! Thanks for your kind words Jenn!
This looks so delicious! How low are the carbs?
Thanks Courtney! Each serving has only 7g carbs! 🙂
I love eggplants! They are so healthy!
Yes!! They’re full of nutrients, fiber and are low-carb too!
Such a great recipe! Love that this is low carb!
Yes!! Only 7g carbs per serving! 🙂
Sounds like a great, delicious way to sneak those eggplant in! Thanks for this great recipe. 🙂
Yeah my husband especially loves it because it makes the eggplant crispy, not mushy, without frying it!
This is such a great, healthy alternative to eggplant parm. I love that it’s almost like pizza too, can’t wait to try this!
Totally!! My kids do call it “eggplant pizza” sometimes!! 🙂 I can’t wait for you to try this recipe!
Ooooh wow, this looks fabulous! I love how healthy this is, but it still looks full of flavour!
It really is! And it’s so simple to make too!
I love this recipe of guilt-free eggplant parmesan! can’t wait to make this. Thanks for sharing.
Yay!! I’m sure you will love it!
I love this version of guilt-free eggplant parmesan! I’m growing eggplant in my garden this year and can’t wait to make this.
Omg I love that you have a garden big enough to grow fresh vegetables! I can’t wait for you to try this recipe – you’ll have to let me know how it turns out! 🙂
Great approach to vegetables. Roasted vegetables are terrific.
Nice posting!
Thanks for sharing.
i like all of your recipes.
blessing….
thank you! 🙂
I like that you don’t have to do any frying…all in the oven! Fantastic variations tips/ideas
What great variations for one base meal. I love eggplants myself and your healthier version is a winner.
This sounds so good. I love eggplant but I have had gastric sleeve and I have to keep my carbs in a single digit and I came across this recipe and I’m gonna try it. Thanks and I’m glad I found this!
I can’t wait for you to try this! You’ll have to let me know how it turns out! 🙂