Fitness / June 29, 2023

Perfect Baked Eggplant Parmesan

Craving a healthier twist on a classic Italian fave? Check out this delicious Baked Eggplant Parmesan recipe, loaded with amazing flavors and fresh ingredients.

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You know that feeling when a dish takes your taste buds on a dreamy — not to mention, healthy — journey, without even leaving your kitchen? That’s what Baked Eggplant Parmesan is all about — a twist on an Italian classic that combines yummy flavors and good-for-you ingredients, like soft, juicy eggplant slices coated in crispy breadcrumbs, covered with tasty marinara sauce, and topped with melted mozzarella and Parmesan cheese. Hungry yet?

Reinventing classic dishes can be a total adventure, full of yummy surprises and flavor-packed discoveries. And Baked Eggplant Parmesan? Oh, it’s a true gem. It’s lighter than the fried version, but just as delicious, with layers of eggplant, cheese, and sauce that make your taste buds sing.

Why You Will Love This Recipe

I’ve kept the wonderful flavors of a traditional eggplant Parmesan but have replaced some of the ingredients with healthier alternatives.

It’s real Italo-American comfort food that will warm you up like a Tuscan sun.
You can add other ingredients to make your own customized Eggplant Parmesan.
It stores really well, so you can make loads of it then freeze it until you’re ready to feast once more.

Is eggplant parmesan Healthy?

The eggplants in this dish are baked instead of fried, so there is less oil.
Eggplant is really good for you, as it’s packed with fiber, vitamins, minerals, and antioxidants.
Panko breadcrumbs are typically lighter (and crispier) than normal breadcrumbs, which makes for a more enjoyable mouthful. This doesn’t make them healthier but do you know what does? The fact they absorb less oil than normal breadcrumbs, which reduces the fat content.
Just be aware of how much cheese is being added. The Parmesan and mozzarella contain saturated fat and calories, so don’t overdo it.

INGREDIENTS

These ingredients are all typical of an Italian meal. An Italian basil leaf is sometimes called a sweet basil leaf, and, as you might suspect, has a slightly sweeter taste than regular basil.

2 eggplants cut into ¼-inch thick rounds
1 egg beaten
¼ cup milk
1 cup panko breadcrumbs
2 tbsp Parmesan cheese grated
1 tbsp fresh thyme leaves
Italian basil leaves
pinch of sea salt and fresh black pepper
extra virgin olive oil
3 cups Marinara sauce
2 large balls of fresh mozzarella sliced

INSTRUCTIONS

Prep

Preheat the oven to 400°F. Line a baking sheet with parchment paper. In a small bowl, whisk the egg and milk.

Combine

In a medium-sized dish, combine the panko breadcrumbs and thyme leaves. Season with a pinch of sea salt and fresh black pepper.

Dip

Dip the eggplant slices into the egg mixture then into the breadcrumb mixture. Once all slices are well coated, place them on the baking sheet and drizzle with some olive oil.

Bake

Bake them for 10 minutes in the preheated oven until golden brown.

Layer

In a baking dish, spread 1 cup of marinara sauce and layer half of the baked eggplants. Top with 1 cup of marinara sauce and half of the mozzarella slices. Repeat this step with the remaining eggplant, marinara sauce, and mozzarella cheese.

Sprinkle

Sprinkle with the Parmesan cheese and drizzle with olive oil. Season with a pinch of sea salt and fresh black pepper.

Bake

Bake for 20 minutes, until the cheese is brown and melted. Remove the baked eggplant Parmesan from the oven and top with the fresh basil.

DEVOUR!

Variations

I love throwing in some extra veggies, like zucchini slices, for a fun twist on the flavor.
You can also add some protein, I recommend cooked chicken or minced pork.
A nice twist to this recipe is to roll individual slices of eggplant with the sauce and mozzarella instead of layering them.
For my gluten-free and vegan friends, use gluten-free breadcrumbs/almond meal and plant-based milk, dairy-free cheese. Also as always, check that your marinara sauce is vegan friendly.

Serving suggestions

The Best Orzo Salad: Not an Italian dish (though still Mediterranean, I suppose), this orzo salad provides the pasta that you won’t find in the Eggplant Parm.

Oven-Baked Mozzarella Sticks: These make for an exceptionally tasty appetizer — though, if you are pairing these with the Eggplant Parmesan, you may want to forgo adding mozzarella to that dish and reserve the cheese for this one.

Instant Pot Tomato Sauce: One of the questions below concerns homemade vs store-bought marinara. I replied with a very simple recipe. If you’re looking for something a bit more complex, try this one.

FAQs

Can I make a healthier version of this dish?

Just ditch the breadcrumbs, brush the eggplant slices with olive oil, and bake them till they’re tender.

I don’t want to use store-bought Marinara. Can I make my own?

Sure, here’s a similar recipe I developed that can take you through it.

How do I choose the perfect eggplant for this dish?

Go for ones that are firm with smooth, shiny skin, and feel heavy for their size – that means they’re juicy! I always avoid wrinkled, soft, or blemished eggplants.

Do I need to peel the eggplant?

To peel or not to peel the eggplant is up to you. If you like some extra texture, keep the skin on; but for a more tender bite, you can peel it off.

Can I make Baked Eggplant Parmesan ahead of time?

Absolutely! Assemble the dish ahead of time (a few hours or even a day), cover it, and refrigerate until you’re ready to bake and serve. See below for details.

Can I use a different type of cheese or sauce?

Feel free to play with cheese and sauce options! You can swap mozzarella for provolone, fontina, or a blend of cheeses. And go ahead and try different tomato-based sauces instead of marinara — just make sure the flavors work well together.

How to Store Baked Eggplant Parmesan

One of the best things about Baked Eggplant Parmesan, besides how delicious it is, is how easily you can make it ahead of time and enjoy it later.

To store in the fridge, just refrigerate the cooled dish and consume within 3 days.

For longer storage, you can freeze it. I usually cut it into individual servings and have them within 3 montgs.

Re-heating is easy. For fridge-stored portions, preheat your oven to 350°F, put the eggplant in an oven-safe dish for about 20 minutes. For frozen pieces, defrost them in the fridge overnight before following the same reheating steps.

You can also use a microwave, but I don’t recommend it as the eggplant become mushy.