Baked Eggplant Parmesan Recipe
Indulge in the classic flavors of eggplant Parmesan with a healthy twist. This baked version uses whole-grain breadcrumbs and low-sodium marinara sauce, making it a heart-healthy option for dinner.
With layers of tender eggplant, a touch of Parmesan, and aromatic marinara, this dish is packed with flavor while being mindful of blood pressure. It’s comfort food you can feel good about.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45 minutes | Approximately 320 calories Eggplant: ~120 calories Whole-grain breadcrumbs: ~100 calories Low-sodium marinara: ~50 calories Parmesan cheese: ~50 calories |
Ingredients
- 1 large eggplant, sliced into ½-inch rounds
- 1 cup whole-grain breadcrumbs
- 1 cup low-sodium marinara sauce
- ¼ cup grated Parmesan cheese
- 2 eggs, beaten
- 2 tbsp olive oil
- 1 tsp dried Italian herbs
- 1 tsp garlic powder
- Salt-free seasoning, to taste
Instruction
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Dip each eggplant slice into the beaten eggs, then coat with whole-grain breadcrumbs mixed with Italian herbs and garlic powder.
- Arrange the breaded eggplant slices on the prepared baking sheet and drizzle lightly with olive oil.
- Bake for 20 minutes, flipping halfway through, until golden and crispy.
- Spread a thin layer of marinara sauce in a baking dish, layer the baked eggplant slices, and top with Parmesan cheese. Repeat as needed.
- Bake the layered dish for another 10 minutes, until the cheese is melted and bubbly.
- Serve warm, garnished with fresh basil if desired.
Photos
Extra tips
Flavor variations
- Spicy Touch: Add crushed red pepper flakes to the breadcrumb mixture for a little heat.
- Cheesy Boost: Sprinkle shredded mozzarella for a gooey texture.
- Fresh Herbs: Add a sprinkle of fresh parsley or oregano before serving.
- Extra Veggies: Layer thinly sliced zucchini or spinach for added nutrients.
Storage tips
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in the oven at 350°F (175°C) to retain crispiness.
- Freeze portions for up to 2 months. Reheat directly from frozen for an easy meal.
Nutritional insight
- Eggplant is rich in antioxidants and low in calories, making it great for heart health.
- Whole-grain breadcrumbs provide fiber to support healthy blood pressure levels.
- Low-sodium marinara keeps the sodium content in check without sacrificing flavor.
- Olive oil offers heart-healthy fats that are essential for a balanced diet.
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