Mediterranean Diet Zucchini Parmesan

Experience a flavorful twist on a classic Italian dish with this Mediterranean Diet Zucchini Parmesan. Packed with wholesome ingredients like tender zucchini, heart-healthy extra virgin olive oil, and fresh basil, this lighter, oven-baked recipe is a celebration of Mediterranean flavors. Each layer is delicately crafted with tangy crushed tomatoes, nutty Parmesan, gooey mozzarella, and crunchy whole wheat breadcrumbs, creating a satisfying yet guilt-free casserole. Perfect as a vegetarian main course or a robust side dish, this recipe is both nourishing and delicious. With just 20 minutes of prep time and easy-to-follow steps, you’ll have a golden, cheesy masterpiece ready to impress family and friends. Whether you’re following a Mediterranean diet or simply looking for a lighter, veggie-forward take on traditional Parmesan dishes, this baked Zucchini Parmesan is a must-try for your next meal.

Nutriscore Rating: 62/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 3 medium Zucchini
• 3 tablespoons Extra virgin olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Garlic powder
• 1 teaspoon Dried oregano
• 1.5 cups Grated Parmesan cheese
• 2.5 cups Crushed tomatoes
• 0.25 cup Fresh basil leaves
• 1 cup Low-moisture part-skim mozzarella cheese, shredded
• 0.5 cup Whole wheat breadcrumbs

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Wash the zucchinis thoroughly and slice them into 1/4-inch thick rounds.

Step 3

Lay the zucchini slices on a clean kitchen towel or paper towels. Sprinkle both sides with salt to draw out moisture. Let them sit for 15 minutes, then pat dry with another towel.

Step 4

Brush the zucchini slices lightly with 2 tablespoons of olive oil and sprinkle with black pepper, garlic powder, and dried oregano.

Step 5

Line a baking sheet with parchment paper and arrange the zucchini slices in a single layer. Bake in the preheated oven for 12-15 minutes, flipping halfway, until just tender. Remove from the oven and set aside.

Step 6

In a medium saucepan, heat the remaining 1 tablespoon of olive oil over medium heat. Add the crushed tomatoes, a pinch of oregano, and chopped fresh basil. Simmer for 10 minutes, stirring occasionally. Remove from heat.

Step 7

Lightly grease a baking dish (approximately 9x9 inches) with a small amount of olive oil or use non-stick cooking spray.

Step 8

Spread a thin layer of the tomato sauce at the bottom of the baking dish. Layer a third of the zucchini slices on top, followed by more tomato sauce, a sprinkling of Parmesan, a bit of mozzarella, and a spoonful of breadcrumbs.

Step 9

Repeat the layers two more times, finishing with a topping of mozzarella and Parmesan on the topmost layer.

Step 10

Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the cheese is melted, golden, and bubbly.

Step 11

Remove from the oven and let the Zucchini Parmesan cool for 5 minutes before serving.

Step 12

Garnish with fresh basil leaves and serve warm. Enjoy!

Nutrition Facts

Serving size	(1538.4g)

Amount per serving	% Daily Value*
Calories	1722.5

Total Fat 108.1g	0%
Saturated Fat 45.0g	0%
Polyunsaturated Fat 0.4g
Cholesterol 180mg	0%
Sodium 11163.5mg	0%
Total Carbohydrate 117.8g	0%
Dietary Fiber 19.1g	0%
Total Sugars 60.3g
Protein 95.5g	0%

Vitamin D 0IU	0%
Calcium 2373.4mg	0%
Iron 10.3mg	0%
Potassium 2818.3mg	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: 53.3%

Protein: 20.9%

Carbs: 25.8%