Roasted Eggplant Parmesan
- Suitable for diets:
- Mediterranean
- Vegetarian
Why Diabetes Friendly?
Low Glycemic Index Ingredients:
Eggplant is a low-carbohydrate and low-glycemic index vegetable, meaning it has minimal impact on blood sugar levels.
High in Fibre:
Eggplant is rich in dietary fibre, which helps slow down the absorption of sugars into the bloodstream, promoting better blood sugar control.
Nutrient-Dense Ingredients:
Eggplant parmesan is packed with vitamins, minerals, and antioxidants from the eggplant, tomato sauce, and cheese, providing essential nutrients without excess carbohydrates or sugars.
Ingredients
- eggplant (sliced into 1/2-inch rounds) 1 large
- almond flour (*) 1 cup
- oregano (dried ) 1 tsp
- basil (dried) 1 tsp
- garlic powder 1/2 tsp
- onion powder ½ tsp
- red chili flakes ¼ tsp
- Parmesan cheese (grated ) 1/4 cup
- egg (beaten) 2
- almond milk ½ cup
- marinara sauce (low-sodium) 2 cups
- mozzarella cheese (part-skim, shredded ) 1 cup
- basil (optional for garnish)
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.
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
Notes
FAQ
Can I make this recipe ahead of time?
Yes, you can assemble the eggplant parmesan in advance and refrigerate it for up to 24 hours before baking. This allows the flavors to meld together, making it even more delicious.
Can I freeze eggplant parmesan?
Yes, you can freeze cooked eggplant parmesan in an airtight container for up to 3 months. Reheat it in the oven until heated through before serving.
Can I make this recipe gluten-free?
Yes, you can use gluten-free breadcrumbs or almond meal instead of traditional breadcrumbs for a gluten-free version of eggplant parmesan.
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