Heart-Healthy Zucchini Parmesan

Indulge guilt-free with this Heart-Healthy Zucchini Parmesan, a deliciously nutritious twist on the classic Italian favorite. This recipe swaps out traditional fried eggplant for roasted zucchini slices, breaded with whole wheat breadcrumbs, Parmesan cheese, and savory Italian seasoning for a crisp and golden finish without the extra oil. Layered with low-sodium marinara sauce and gooey part-skim mozzarella, this comforting dish is perfect for a wholesome weeknight dinner or meal prep. Ready in just 45 minutes, this veggie-packed casserole is not only easy to make but also rich in flavor and heart-smart ingredients. Serve it on its own or pair with a crisp side salad for a complete, satisfying meal that’s perfect for health-conscious families.

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 3 medium Zucchini
• 1 cup Whole wheat breadcrumbs
• 0.5 cup Grated Parmesan cheese
• 1 teaspoon Garlic powder
• 1 teaspoon Italian seasoning
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 large Egg whites
• 1.5 cups Low-sodium marinara sauce
• 0.75 cup Shredded part-skim mozzarella cheese
• 0 as needed Olive oil cooking spray

Directions

Step 1

Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it with olive oil spray.

Step 2

Slice the zucchini into 1/4-inch thick rounds and set them aside.

Step 3

In a shallow bowl, combine the whole wheat breadcrumbs, grated Parmesan cheese, garlic powder, Italian seasoning, salt, and black pepper.

Step 4

In a separate shallow bowl, whisk the egg whites until frothy.

Step 5

Dip each zucchini slice into the egg whites, allowing any excess to drip off, then coat it in the breadcrumb mixture. Press gently to ensure an even coating.

Step 6

Place the breaded zucchini slices on the prepared baking sheet in a single layer. Lightly spray the tops with olive oil cooking spray.

Step 7

Bake the zucchini slices in the preheated oven for 15 minutes, then flip them over and bake for an additional 10 minutes, or until golden brown and crispy.

Step 8

In a 9x13-inch baking dish, spread 1/2 cup of the marinara sauce evenly along the bottom. Layer half of the baked zucchini slices over the sauce.

Step 9

Top the zucchini with another 1/2 cup of marinara sauce and sprinkle with 1/4 cup of the shredded mozzarella cheese.

Step 10

Repeat the layering process with the remaining zucchini slices, marinara sauce, and shredded mozzarella cheese.

Step 11

Bake the assembled dish in the oven for 10-12 minutes, or until the cheese is melted and bubbly.

Step 12

Let the Zucchini Parmesan cool for 5 minutes before serving. Enjoy this heart-healthy dish on its own or with a side salad!

Nutrition Facts

Serving size	(1260.8g)

Amount per serving	% Daily Value*
Calories	1293.8

Total Fat 43.4g	0%
Saturated Fat 21.0g	0%
Polyunsaturated Fat 0.4g
Cholesterol 85mg	0%
Sodium 8385.0mg	0%
Total Carbohydrate 165.6g	0%
Dietary Fiber 23.2g	0%
Total Sugars 65.5g
Protein 72.3g	0%

Vitamin D 0IU	0%
Calcium 1293.5mg	0%
Iron 12.4mg	0%
Potassium 2937.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.1%

Protein: 21.5%

Carbs: 49.4%