Low Sodium Eggplant Parmigiana

Delight in the rich, comforting flavors of this Low Sodium Eggplant Parmigiana, a heart-healthy twist on the Italian classic. This recipe features tender, oven-baked eggplant slices coated in a seasoned whole wheat breadcrumb mixture, layered with a robust low sodium tomato sauce, and topped with melty mozzarella and Parmesan cheeses. Skipping the frying not only reduces sodium but also makes this dish a lighter weeknight dinner option. With aromatic spices like garlic powder, dried basil, and oregano, every bite bursts with vibrant Mediterranean flavors. Perfect for those watching their sodium intake, this dish is as wholesome as it is satisfying. Serve it with a crisp side salad or whole-grain pasta for a complete and nourishing meal.

Nutriscore Rating: 75/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 4

Ingredients

• 2 medium Eggplant
• 1 cup All-purpose flour
• 2 Eggs
• 1.5 cups Whole wheat breadcrumbs (unsalted)
• 0.5 cup Parmesan cheese (grated, low sodium)
• 0.25 cup Olive oil
• 1 cup Mozzarella cheese (low sodium)
• 2 cups Low sodium tomato sauce
• 1 teaspoon Garlic powder
• 1 teaspoon Onion powder
• 1 teaspoon Dried basil
• 1 teaspoon Dried oregano
• 0.5 teaspoon Black pepper

Directions

Step 1

Preheat your oven to 375°F (190°C). Line two baking sheets with parchment paper.

Step 2

Slice the eggplants into 1/4-inch thick rounds. Place the slices in a single layer on paper towels and sprinkle them lightly with salt (optional, for drawing out moisture). Let them sit for 20 minutes, then pat dry.

Step 3

Prepare three shallow dishes: one with flour, one with beaten eggs, and the last with a mix of breadcrumbs, half of the Parmesan cheese, garlic powder, onion powder, dried basil, dried oregano, and black pepper.

Step 4

Dip each eggplant slice first in the flour, then in the beaten eggs, and finally in the breadcrumb mixture, pressing gently to help the coating adhere.

Step 5

Arrange the breaded eggplant slices in a single layer on the prepared baking sheets. Drizzle them lightly with olive oil.

Step 6

Bake the eggplant slices in the preheated oven for about 25 minutes, flipping halfway through, until they are golden brown and tender.

Step 7

Spread a thin layer of low sodium tomato sauce in the bottom of a 9x13-inch baking dish. Layer half of the baked eggplant slices over the sauce.

Step 8

Add half of the remaining tomato sauce over the eggplant slices. Sprinkle half of the mozzarella cheese and half of the remaining Parmesan cheese over the top.

Step 9

Repeat the layers with the remaining eggplant slices, tomato sauce, mozzarella, and Parmesan.

Step 10

Cover the dish with foil and bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 10 minutes, or until the cheese is bubbly and golden.

Step 11

Allow the Eggplant Parmigiana to rest for 10 minutes before slicing and serving.

Nutrition Facts

Serving size	(2201.4g)

Amount per serving	% Daily Value*
Calories	3262.0

Total Fat 148.3g	0%
Saturated Fat 60.6g	0%
Polyunsaturated Fat 6.0g
Cholesterol 595.4mg	0%
Sodium 3655.8mg	0%
Total Carbohydrate 326.9g	0%
Dietary Fiber 53.5g	0%
Total Sugars 68.4g
Protein 172.2g	0%

Vitamin D 133.3IU	0%
Calcium 3357.7mg	0%
Iron 21.3mg	0%
Potassium 4754.9mg	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: 40.1%

Protein: 20.7%

Carbs: 39.3%