This Healthy Eggplant Parm is a lighter version of the Italian favorite. Made without breadcrumbs or frying, it's gluten-free, fresh, and satisfying. The roasted eggplant pairs perfectly with rich tomato sauce and melted cheese for a simple, healthy meal.
Do You Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from A Sweet Thyme
I love how this recipe keeps all the comforting flavors of traditional Eggplant Parmesan but skips the heaviness. Roasting the eggplant brings out its natural sweetness, and a touch of olive oil helps create that golden finish. It's the kind of meal that feels both cozy and fresh, perfect for busy weeknights or a relaxed Sunday dinner.
Jump to:
If you enjoy Mediterranean-inspired recipes, there are a few others you might love too. My Turkish Eggplant is rich and smoky with layers of spice, while the Mediterranean Eggplant is bright and herby with fresh feta. And if you're in the mood for something heartier, try my Meatball Parmigiana or Caponata for comforting, saucy classics.
Ingredients
Ingredient Notes:
Tomato Sauce - I like using a low sugar tomato sauce like Rao's; however, you can easily make your own by combining cut up tomatoes, garlic, basil, salt, and pepper in a pot and letting it simmer for a couple of hours.
No Bread Crumbs - In the past I have tried using panko breadcrumbs, however, my goal currently is to try to eliminate as much gluten as possible from my diet. I have tried other coatings as well like gluten-free flour, almond flour, and coconut flour and I can't say that I fell in love with the recipe. So, I decided to eliminate the bread crumbs which also eliminates the egg, making this a vegetarian or even vegan version.
See the recipe card for quantities.
How to make Healthy Eggplant Parm: Step-By-Step
Step 1: If using tomato sauce: heat the sauce over medium-low heat and add basil leaves, salt & pepper to taste, along with a tablespoon of olive oil. Once it starts to simmer, turn off the heat and let it rest.
Step 2: For the eggplant, cut off the ends and slice the eggplant into eggplant rounds. Take a grill pan and heat it on high for a few minutes. Grill each eggplant wheel on both sides to remove the bitterness.
Step 3: Assemble: Using a baking pan, take a little olive oil and oil the bottom. Next, pour a couple of tablespoons of sauce over the bottom of the dish so it has a thin layer of sauce. Place a single layer of eggplant, then layer olive oil, Italian seasoning, garlic powder, parmesan cheese, and mozzarella cheese on top of the slices of eggplant. Repeat until you reach the top of the pan.
Step 4: Bake in a preheated oven for 35-45 minutes until the cheese is bubbly and the eggplant looks cooked. Add more parmesan cheese to the top layer if you desire.
Hint: If there is excess moisture after the eggplant has cooked, pour it away from the casserole pan.
Tips
- Make sure you cut the eggplant rounds into ¼ inch slices that are even so that the eggplant cooks consistently
- Allow the dish to rest after cooking and before serving to prevent the dish from becoming too watery.
- Grilling the eggplant or cooking it in some form will help with taking the bitterness out of the dish.
Variations
- Turn the eggplant on its side: Instead of stacking the eggplant rounds, you can turn them on their side and stack them sideways in a pan. Place the mozzarella slices in between.
- Add fresh vegetables: Add some fresh vegetables to the stack. Mushrooms, fresh tomatoes, or peppers make a nice change.
- Add more herbs: You can easily add pesto, chives, thyme, oregano, or even onion powder to this dish.
- Meat: Feel free to add pepperoni, or even some ground beef into the layers! It will be delicious.
- Cheese: You can make this extra cheesy by adding more cheese. It will up the calorie count but it tastes wonderful. I will add buffalo mozzarella instead of firm mozzarella, which gives this more creaminess.
As for side dishes with this Baked Eggplant Parmesan, you can serve it with a simple salad dressed with my Zesty Apple Cider Vinaigrette Recipe, or my Hearts of Palm Salad alongside some garlic bread.
FAQ
Yes, just put it into an airtight container.
No. The peel is completely edible but as the eggplant matures the skin becomes a bit tougher. It is totally up to you however, I do not peel my eggplant.
No you do not. Salting the eggplant is another way to cut the bitterness of the vegetable. However, grilling or cooking the eggplant prior to using it in a parmessan recipe will do the same thing.
Other Italian Main Course Meals
Let me know your thoughts on this Healthy Eggplant Parm by leaving a star rating below or by sharing it on Facebook, Instagram, Flipboard, or Pinterest!
Thank you!
Gwen
Healthy Eggplant Parm (GF, No Breadcrumbs)
Do You Want to Save This Recipe?
Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!
By submitting this form, you consent to receive emails from A Sweet Thyme
Equipment
Ingredients
- 2 ¼ lbs eggplant sliced into ¼" rounds
- 1 ⅓ cups mozzarella cheese or vegan mozzarella cheese
- 2 cups tomato sauce or jarred marinara
- salt and pepper to taste
- extra-virgin olive oil to taste
- fresh basil
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- parmesan cheese for the top
Instructions
- Preheat the oven to 375℉.
Sauce
- If using plain tomato sauce from a can or jar, start by heating it on the stove over medium-low heat.
- Next, add about 6 leaves of basil, salt and pepper to taste, and a tablespoon of olive oil.
- Once it starts to simmer, remove it from the heat and rest.
Eggplant
- Trim the top and bottom ends off with a sharp knife.
- Using a sharp knife or mandoline, slice the eggplant into rounds that are ¼" in height.
- Take a grill pan or light your outdoor grill. Turn the heat to high for about a minute.
- Grill the eggplant rounds on each side until tender and the excess water has evaporated.
Assemble
- Oil a 9x13 pan (or a small size if you want the stack higher) with olive oil.
- Place a couple of tablespoons of the sauce on the bottom of the pan and spread it all around.
- Then cover the pan with the eggplant rounds.
- Top with a drizzle of olive oil, some italian seasoning and garlic powder. Add some chopped fresh basil if you desire.
- Top with the mozzarella cheese.
- Repeat the same process until reaching the top of the casserole dish.
Bake
- Place into the oven and bake for 35-50 minutes until the cheese has melted and the eggplant is soft and tender.
- Let rest for 5-10 minutes. If you have excess water you can pour it off.
- Store the casserole in the refrigerator for up to 2 days. Can be frozen and reheated.
Notes
Nutrition
Related
Looking for other recipes like this? Try these:
Anonymous says
X