If you’re looking for a healthy yet flavorful twist on a classic Italian dish, we’ve got you covered. Instead of opting for the fried, saucy, and cheesy version of eggplant Parmigiana, this healthy eggplant recipe slims down the popular Italian restaurant order by nearly 600 calories per serving.
The key, of course, is to get the texture and taste juuust right. Though there are many eggplant varieties perfect for roasting, grilling, or frying, including the globe varieties (Sicilian or Graffiti), we recommend using Italian eggplant—its deep purple skin color and tender yet firmer bite would be ideal for this recipe. When shopping for eggplants look for heavy, firm (but not hard) eggplants with tight, smooth skin. Eggplants are overripe if they feel soft to the touch and the skin breaks when you press with your fingers.
How Do You Prevent Soggy Eggplant?
The secret to crispy eggplant Parmesan is to salt the eggplant before you prepare the recipe. This will draw out liquid from the eggplant—you may have done this with zucchini, it's the same idea. Some believe this also lessens the bitter notes from the eggplant. Salt the slices and let them stand for half an hour. Pat them dry before you move on to breading and baking.
How to Serve Baked Eggplant Parmesan
This eggplant Parmesan recipe is so versatile. You can eat the crispy slices with a drizzle of extra sauce or serve them over a heaping helping of saucy noodles sprinkled with Parmesan Reggiano. If you're looking for a recipe for your next appetizer only party, consider making these ahead and reheating them before guests arrive. Arrange on a platter, grate fresh Parmesan over top and generously garnish with fresh basil.
Ingredients
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Nonstick cooking spray
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1 (1.5 pound) eggplant
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1 teaspoon salt
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2 egg whites, lightly beaten
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1 ½ cup whole wheat or regular panko (Japanese-style bread crumbs)
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3 tablespoon grated Parmesan cheese
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1 teaspoon garlic powder
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1 teaspoon dried basil, crushed
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1 teaspoon dried oregano, crushed
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1 cup tomato-and-basil pasta sauce
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¾ cup shredded Italian-blend cheeses (4 ounces)
Directions
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Preheat oven to 375ºF. Line a large baking sheet with parchment paper; coat paper with cooking spray. Set aside.
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Cut eggplant crosswise into eight (about 3/4-inch-thick) slices, discarding small ends. Place slices on a double layer of paper towels. Sprinkle all sides of eggplant with the salt. Let stand about 30 minutes or until liquid is visible on the surface. Rinse salt and liquid off eggplant slices; pat dry with paper towels.
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Place egg whites in a shallow dish. In another shallow dish combine panko, Parmesan cheese, garlic powder, basil, and oregano.
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Dip eggplant slices in egg whites, then in panko mixture, turning to coat both sides of each slice. Place coated slices on the prepared baking sheet. Sprinkle eggplant slices with some of the remaining panko mixture, if present; discard the remaining. Lightly coat tops of coated eggplant slices with cooking spray.
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Bake for 12 to 15 minutes or until tops are lightly browned. Carefully turn eggplant slices. Bake for 12 to 15 minutes more or until lightly browned and eggplant is tender.
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Remove from oven. Increase oven temperature to 400ºF. Spoon 2 tablespoons of the pasta sauce onto each eggplant slice. Divide shredded cheese evenly among eggplant slices. Bake for 8 to 10 minutes more or until cheese is lightly browned.
Test Kitchen Tip: Eggplant Parmesan is one of those dishes that’s best enjoyed right after cooking. But, if you’re planning on making this recipe ahead, reheat them in the air fryer at 400 °F about 10 minutes per side, or reheat in the oven at 450°F for 20 minutes, then broil 5 minutes on each side.
Nutrition Facts (per serving)
| 279 | Calories |
| 8g | Fat |
| 36g | Carbs |
| 16g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Calories 279 | |
| % Daily Value * | |
| Total Fat 8g | 10% |
| Saturated Fat 4g | 20% |
| Cholesterol 18mg | 6% |
| Sodium 513mg | 22% |
| Total Carbohydrate 36g | 13% |
| Total Sugars 8g | |
| Protein 16g | 32% |
| Vitamin C 7.7mg | 9% |
| Calcium 191.8mg | 15% |
| Iron 1.6mg | 9% |
| Potassium 369mg | 8% |
| Folate, total 32.3mcg | |
| Vitamin B-12 0.1mcg | |
| Vitamin B-6 0.1mg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.