Low Carb, Healthy, Eggplant Parmesan

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!

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!

Print Recipe

5 from 9 votes

Healthy Eggplant Parmesan

Enjoy a classic eggplant parmesan without the guilt!

Prep Time5 mins

Cook Time30 mins

Total Time35 mins

Course: Main Course

Cuisine: American

Servings: 4 servings

Calories: 76.4kcal

Author: Anjali Shah

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

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!

Adapted from FoodNetwork

Nutrition

Serving: 1eggplant slice | Calories: 76.4kcal | Carbohydrates: 7g | Protein: 5g | Fat: 3.4g | Saturated Fat: 2g | Cholesterol: 7.4mg | Sodium: 296.9mg | Potassium: 245.7mg | Fiber: 2.2g | Sugar: 4g