Healthy Eggplant Parmesan

Healthy Eggplant Parmesan

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Adjust Servings:
1 large cut into 1/2" thick slices Eggplant
2 Jars each (650 ML) PC Spinach and Cheese Pasta Sauce
1 cup Panko Bread Crumbs
3 cloves Garlic
3 eggs Eggs
1/4 cup 2% milk
2 tbsp Extra Virgin Olive Oil
3 cups Fresh Mozzarella cheese
1 cup Fresh Parmesan cheese
2 tbsp Italian Seasoning
1 tsp Garlic Powder
1 tsp Onion powder
3 tbsp fresh parsley leaves
1 tbsp black pepper

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  • Baked
  • Gluten free

Baked not fried, this Eggplant Parmesan is healthy for you!

  • 2 hours
  • Serves 6
  • Medium


  • Spices



I call this recipe “Healthy Eggplant Parmesan”, because we are baking the eggplant vs deep frying it in oil. Yes I know most italians swear by this step, deep frying that is. However that is not very healthy, and I find that baking it just as good. You will want to soak the eggplant in water and salt before hand to tenderize and remove any of the bitter taste. Don’t miss this step, it’s important. Now, if you think you will be missing out on the meat protein here and feeling hungry afterwards. Then you will be pleasantly surprised, because this dish is actually very hearty and filling and has a ton of protein in it from the eggs. My family much prefers Eggplant Parmesan now to Chicken Parmesan, and that makes me super happy because it’s just another way to fit this healthy vegetable into our diets more often.

This Eggplant Parmesan uses one large eggplant, fresh mozzarella and parmesan cheese, panko bread crumbs, eggs and your favorite tomato sauce of choice along with some italian spices. So if you love cheese and saucy things, than your going to fall in love with this recipe!

Healthy Eggplant Parmesan

I like to make a large casserole dish, which makes about 6 individual large servings. Typically we will eat this over the next few days, and sometimes I will make two batches and freeze a bunch for my meal prep lunches. 

Healthy Eggplant Parmesan

Your family will not believe this is made with eggplant. Just you? Make numerous small portions and freeze it for quick on the go meals for down the road. If you end up giving this a give it a try, I would love to know how you liked it. Bon Appetit!

Healthy Eggplant Parmesan



We used this tomato sauce variety from Superstore. 

Related image


To make the Healthy Eggplant Parmesan:

  1. START BY BLANCHING THE EGGPLANT: Slice the eggplant into 1/2 inch thick pieces and placing in a large bowl covered in water, ADD 2 tbsp of salt to the water and then place another large bowl to overtop to make sure the eggplant is submerged for up to an hour.
  2. Once your eggplant has finished soaking, drain the eggplant and set aside.
  3. Take two bowls, and in bowl number one whisk your 3 eggs together with the milk. In bowl number #2 place add the panko breadcrumbs. 
  4. Start by dipping, each pieces of eggplant into the egg/milk mixture. Then shaking off slightly and then into the panko breadcrumbs. Make sure the whole eggplant pieces is coated, before placing onto a non stick baking pan.
  5. Repeat until every pieces of eggplant have been coated.
  6. Preheat oven to 400 degrees and place the eggplant in the oven for 15 minutes.
  7. Meanwhile, in a large saucepan over medium heat add 1 tbsp of olive oil and your crushed garlic cloves. Saute till fragrant, then immediately pour in your jar of tomato sauce of choice.
  8. Add in the italian seasoning, garlic powder, onion powder, and pepper. Cover and simmer on low heat for 10 minutes, stirring occasionally. tomato sauce for eggplant parmesan
  9. Once the sauce has cooked, spoon about a 1/2 cup into the bottom of a large casserole dish, then layer on top the baked eggplant, and drizzle one tbsp of olive oil over the eggplant, then mozzarella cheese, parmesan cheese and repeat till the eggplant is done. making the eggplant parmesan
  10. Top the casserole with the last of the mozzarella and parmesan cheese and fresh parsley and bake for 25 minutes.
  11. Enjoy!Making the Healthy Eggplant Parmesan


Baked to Perfection, now that is one cheesy, saucy number!

Healthy Eggplant Parmesan


Note: You can also add spinach to this recipe if desired. I like to section each eggplant medallion off into “meal prep” bowls in which I freeze for lunches/dinners for down the road. Want to make more than 8 meal prep bowls? Double this recipe up with using the adjust serving option above.


Eggplant Parmesan Meal Prep Bowls

Eggplant Parmesan Meal Prep Bowls






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Healthy Eggplant Parmesan


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