Roasted Eggplant Parmesan
This hearty eggplant parmesan is crunchy on the outside, tender on the inside, and coated with savoury marinara and melted cheese. Enjoy it as a filling and satisfying dinner that is loaded with fibre, protein, and flavour! This recipe is Portfolio Diet-friendly because it includes eggplant as a source of viscous fibre and almond flour as a source of nuts.
Servings: 4
Calories: 375.1kcal
Ingredients
- 1 large eggplant sliced into 1/2-inch rounds
- 1 cup almond flour *
- 1 tsp oregano dried
- 1 tsp basil dried
- 1/2 tsp garlic powder
- ½ tsp onion powder
- ¼ tsp red chili flakes
- 1/4 cup Parmesan cheese grated
- 2 egg beaten
- ½ cup almond milk
- 2 cups marinara sauce low-sodium
- 1 cup mozzarella cheese part-skim, shredded
- basil optional for garnish
Notes
*If you do not have access to almond flour you can use whole grain breadcrumbs instead.
Equipment
- Baking sheet
- Shallow dish
- Mixing bowl
- Baking dish
Instructions
- Slice eggplants, sprinkle both sides with salt, and lay them out evenly on a paper towel or a cooling rack.1 large eggplant
- Allow the salted eggplant to sit for at least 30 minutes to 1 hour. The salt will draw out moisture from the eggplant and you will begin to see droplets of moisture forming on the surface. Use paper towels or a clean kitchen cloth to pat dry the eggplant thoroughly and remove the excess salt. Press gently to remove as much moisture as possible.
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a shallow bowl, mix the almond meal, oregano, basil, garlic powder, onion powder, red pepper flakes, and grated Parmesan cheese.1 cup almond flour, 1 tsp oregano, 1 tsp basil, 1/2 tsp garlic powder, ½ tsp onion powder, ¼ tsp red chili flakes, 1/4 cup Parmesan cheese
- In a separate bowl, whisk beaten eggs with almond milk.2 egg, ½ cup almond milk
- Dip each eggplant slice into the egg mixture, then coat it evenly with the breadcrumb mixture. Place the coated slices on the prepared baking sheet.
- Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the slices are golden brown and tender. Remove from the oven and reduce the oven temperature to 350°F (175°C).
- In a baking dish, spread a thin layer of marinara sauce and arrange half of the baked eggplant slices in a single layer over the sauce.2 cups marinara sauce
- Spread another layer of marinara sauce over the eggplant slices. Sprinkle half of the shredded mozzarella cheese over the sauce.Repeat the layers with the remaining eggplant slices, marinara sauce, and shredded mozzarella cheese.1 cup mozzarella cheese
- Cover the baking dish with foil and bake in the oven for 20-25 minutes until the cheese is melted and bubbly. Once done, remove from the oven and let it sit for a few minutes before serving.
- Garnish with fresh basil leaves if desired before serving.basil
Cooking Tips
Fresh Eggplant:Choose firm and shiny eggplants with smooth skin and no blemishes. Smaller eggplants tend to have fewer seeds and a milder flavor.Tomato Sauce:Use a homemade or store-bought marinara sauce with no added sugars. Look for low-sodium options if you're watching your salt intake.Slicing Thickness:Slice the eggplant into even slices, about 1/4 to 1/2 inch thick. Thicker slices may require longer cooking times and could result in a tougher texture.Even Distribution:Spread the marinara sauce and cheese evenly over each layer of eggplant to ensure every bite is flavourful and cheesy.
Nutrition
Nutrition Facts
Roasted Eggplant Parmesan
Serving Size
1.5 cups
Amount per Serving
Calories
375.1
% Daily Value*
Fat
19
g
29
%
Saturated Fat
2.9
g
18
%
Trans Fat
0.01
g
Cholesterol
92.4
mg
31
%
Sodium
423.9
mg
18
%
Potassium
644.8
mg
18
%
Carbohydrates
32.6
g
11
%
Fiber
8.9
g
37
%
Sugar
15.8
g
18
%
Protein
23
g
46
%
Vitamin C
18.9
mg
23
%
Vitamin D
0.5
µg
3
%
Calcium
477.3
mg
48
%
Iron
3.7
mg
21
%
Magnesium
51.7
mg
13
%
Zinc
2.2
mg
15
%
* Percent Daily Values are based on a 2000 calorie diet.