Low Fat Eggplant Parmesan

Indulge guilt-free with this flavorful Low Fat Eggplant Parmesan, a lighter take on the classic Italian comfort dish! Perfectly baked, not fried, these crispy, golden eggplant slices are coated in a seasoned breadcrumb and Parmesan mixture, then layered with tangy marinara sauce and gooey low-fat mozzarella cheese. The result is a satisfying, hearty casserole that’s rich in Mediterranean flavors without the excess calories. With a prep time of just 20 minutes and no need for heavy oils, this recipe is perfect for health-conscious home cooks who want a nutritious, crowd-pleasing meal. Garnished with fresh basil and served warm, this dish pairs beautifully with a side salad or whole-grain pasta. Whether it’s dinner for the family or a potluck favorite, this Low Fat Eggplant Parmesan is sure to impress while keeping things light!

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 medium eggplant
• 4 large egg whites
• 1.5 cups breadcrumbs
• 0.5 cups grated Parmesan cheese
• 1 tablespoon dried Italian seasoning
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 as needed olive oil spray
• 2 cups marinara sauce
• 1 cup low-fat mozzarella cheese
• 0.25 cup fresh basil leaves

Directions

Step 1

Preheat the oven to 400°F (200°C). Line two baking sheets with parchment paper and lightly spray with olive oil spray.

Step 2

Slice the eggplants into 1/4-inch thick rounds. Lightly salt the slices and let them sit for 10 minutes to release excess moisture. Pat dry with paper towels.

Step 3

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

Step 4

In another shallow dish, combine the breadcrumbs, grated Parmesan cheese, dried Italian seasoning, salt, and black pepper.

Step 5

Dip each eggplant slice into the egg whites, allowing the excess to drip off, then coat with the breadcrumb mixture, pressing lightly to adhere.

Step 6

Place the coated eggplant slices on the prepared baking sheets in a single layer. Lightly spray the tops with olive oil spray.

Step 7

Bake in the preheated oven for 20 minutes, flipping halfway through, until golden and tender.

Step 8

Reduce the oven temperature to 375°F (190°C).

Step 9

Spread 1/2 cup of marinara sauce in the bottom of a 9x13-inch baking dish. Layer with half of the baked eggplant slices.

Step 10

Top the eggplant with 1 cup of marinara sauce and 1/2 cup of low-fat mozzarella cheese.

Step 11

Repeat with the remaining eggplant, marinara sauce, and mozzarella cheese.

Step 12

Bake uncovered for 20 minutes, or until the cheese is bubbly and golden.

Step 13

Garnish with fresh basil leaves before serving and enjoy your delicious Low Fat Eggplant Parmesan!

Nutrition Facts

Serving size	(1867.8g)

Amount per serving	% Daily Value*
Calories	1568.8

Total Fat 47.9g	0%
Saturated Fat 22.0g	0%
Polyunsaturated Fat 0.7g
Cholesterol 106mg	0%
Sodium 7212.5mg	0%
Total Carbohydrate 202.9g	0%
Dietary Fiber 40.1g	0%
Total Sugars 56.4g
Protein 101.8g	0%

Vitamin D 0IU	0%
Calcium 1348.1mg	0%
Iron 11.8mg	0%
Potassium 2512.8mg	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: 26.1%

Protein: 24.7%

Carbs: 49.2%