Best Healthy Eggplant Parmesan Recipes

HEALTHY EGGPLANT PARMESAN (NO FRYING REQUIRED)

Steps:

• Preheat oven to 350 degrees F (175 degrees C). Generously coat the bottom of a 13x9-inch baking dish with 1 tablespoon olive oil.
• Season cut sides of tomatoes with salt and pepper.
• Heat olive oil in a skillet over medium heat. Arrange tomato halves into the skillet with the cut sides facing down. Reduce heat to medium-low, place a cover on the skillet, and cook tomatoes until warmed through, about 5 minutes.
• Pour water over the tomatoes, again cover the skillet, and continue cooking tomatoes until the skins begin to wrinkle and loosen from the flesh, about 5 minutes. Remove skins with tongs and discard. Mash tomatoes in the skillet until smooth.
• Reduce heat to low. Stir onion, bell pepper, celery, wine, tomato paste, parsley, basil, and garlic into the mashed tomatoes. Bring the mixture to a simmer and cook until the liquid reduces to about 2/3 its original volume, 10 to 15 minutes.
• Bake in preheated oven until the edges begin to brown, 25 to 30 minutes.
• Slice about 1/2 inch off each end of the eggplant; cut eggplant lengthwise into 6 equal slices. Lay each eggplant slice into the prepared baking dish; flip so both sides of each slice are coated in oil.
• Spoon tomato mixture in an even layer over the eggplant slices. Spread Gouda cheese over the tomato mixture in an even layer. Sprinkle Parmesan cheese evenly over the Gouda.

HEALTHY EGGPLANT AND KALE PARMESAN

Steps:

• Position 2 oven racks in the middle and upper third of the oven, and preheat to 425 degrees F. Line 2 rimmed baking sheets with parchment.
• Cook the oil, garlic and 1/2 teaspoon salt in a large skillet over medium heat, stirring, until the garlic just starts to turn golden, 4 to 6 minutes. Add the tomatoes; rinse the can with about 1 1/2 cups water, and add the tomato water to the skillet. Add the kale and basil, bring to a simmer and cook until the sauce thickens, about 25 minutes.
• Meanwhile, combine the almond flour and breadcrumbs in a medium bowl until evenly mixed. Whisk the egg whites and 3 tablespoons water in another medium bowl until frothy.
• Lay out the eggplant slices on a clean surface, and season with 1/2 teaspoon salt and a few grinds of pepper. Dip the eggplant slices in the egg whites, then press into the almond-breadcrumb mixture to coat. Place the eggplant pieces on the baking sheets. Bake until the eggplant is tender and the crust is golden brown, about 30 minutes. Rotate the baking sheets if the top one is browning too quickly.
• Turn the oven to broil. Spread a little of the sauce on the bottom of a broiler-safe 9-by-13-inch baking dish. Arrange half the eggplant in the dish in as close to an even layer as you can without overlapping too much. Spread half the remaining sauce on top, then 1/4 of the mozzarella. Top with the remaining eggplant, sauce and mozzarella and the Parmesan. Place the baking dish under the broiler until the cheese is melted and browned, about 1 minute. Serve immediately, while the cheese is still warm. Sprinkle the top with the parsley.

HEALTHY AIR FRYER EGGPLANT PARMESAN

Steps:

• Preheat an air fryer to 375 degrees F (190 degrees C) according to manufacturer's instructions. Liberally coat basket with cooking spray.
• Combine crushed walnuts, bread crumbs, and basil in a bowl. Set aside.
• Arrange the eggplant slices in a single layer in the prepared air fryer basket (slight overlapping is okay). Mist the tops of the eggplant slices liberally with cooking spray and lightly sprinkle with garlic powder, black pepper, and sea salt. Top with walnut bread crumb mixture.
• Air-fry the rounds until eggplant is soft and golden brown. 8 to 10 minutes.
• Remove from the air fryer and top each slice with about 1 tablespoon marinara sauce and 1 heaping tablespoon mozzarella cheese. Then, sprinkle the slices with Parmesan cheese, dried oregano, and red pepper flakes.
• Air-fry until the cheese is hot and bubbly, 5 to 7 minutes.

HEALTHY EGGPLANT AND KALE PARMESAN RECIPE - (4.2/5)

Steps:

• Special equipment: a broiler-safe 9-by-13-inch baking dish Position 2 oven racks in the middle and upper third of the oven, and preheat to 425 degrees F. Line 2 rimmed baking sheets with parchment. Cook the oil, garlic and 1/2 teaspoon salt in a large skillet over medium heat, stirring, until the garlic just starts to turn golden, 4 to 6 minutes. Add the tomatoes; rinse the can with about 1 1/2 cups water, and add the tomato water to the skillet. Add the kale and basil, bring to a simmer and cook until the sauce thickens, about 25 minutes. Meanwhile, combine the almond flour and breadcrumbs in a medium bowl until evenly mixed. Whisk the egg whites and 3 tablespoons water in another medium bowl until frothy. Lay out the eggplant slices on a clean surface, and season with 1/2 teaspoon salt and a few grinds of pepper. Dip the eggplant slices in the egg whites, then press into the almond-breadcrumb mixture to coat. Place the eggplant pieces on the baking sheets. Bake until the eggplant is tender and the crust is golden brown, about 30 minutes. Rotate the baking sheets if the top one is browning too quickly. Turn the oven to broil. Spread a little of the sauce on the bottom of a broiler-safe 9-by-13-inch baking dish. Arrange half the eggplant in the dish in as close to an even layer as you can without overlapping too much. Spread half the remaining sauce on top, then 1/4 of the mozzarella. Top with the remaining eggplant, sauce and mozzarella and the Parmesan. Place the baking dish under the broiler until the cheese is melted and browned, about 1 minute. Serve immediately, while the cheese is still warm. Sprinkle the top with the parsley.

HEALTHY EGGPLANT PARMESAN!

Steps:

• 1. Preheat oven on BROIL to 350 degrees F. Place foil over baking sheet and oil lightly.
• 2. Wash and cut eggplant into 1-inch thick rounds. Place flat side of each round on baking sheet. Cut onion into thin slices and peel garlic. Slice or press garlic. Cut basil into ribbons.
• 3. Sprinkle salt (just a little bit) over the eggplant rounds. This will take away some of the bitterness of the eggplant. Place baking sheet in oven. At 5 minutes check for tenderness (they may be golden). If tender/golden flip each round over, repeat salt sprinkle and place in oven for another 5 minutes.
• 4. While the eggplant cooks for the 2nd 5 minutes, cut tomato into thick slices. Check eggplant for tenderness again and place one tomato slice on top of each eggplant round. Place in oven for another 5 minutes.
• 5. Heat olive oil in pot and add garlic. Saute for about 30 seconds and add onion. Keep stirring until onion is lightly browned. Add mushroom. Once mushrooms are cooked down, add spinach. The moisture from the spinach will give you time to leave the skillet and remove the baking sheet from the oven. Tomatoes should be lightly browned.
• 6. Add sauce to pot and stir until heated all the way through. Add cayenne pepper and crushed red pepper to taste. Pour sauce and vegetables over eggplant and tomatoes - covering completely.
• 7. Add basil ribbons to the top and put back into oven for 3 minutes. Add cheese to top and cook for 2 more minutes.
• 8. Serve over pasta or alone and enjoy!

HEALTHY EGGPLANT PARMESAN

Steps:

• 1. Preheat oven to 425°F Spray two cookie sheets with non-stick spray. 2. In one bowl, beat the egg(s) until well incorporated. In another bowl, put your parmesan cheese along with any Italian seasonings you like, and salt and pepper. 3. Slice eggplants into 1/2 inch slices. Dip each slice in the egg, then into the parmesan cheese until covered. Place on cookie sheet. 4. Cook at 425 for 20 minutes, turning the eggplant slices half way through. 5. Meanwhile, brown the veggie crumbles. 6. Lower the oven temperature to 350°F once the eggplant slices have finished cooking. 7. Spray a 9x13 pan with cooking spray. Put a small amount of spaghetti sauce on the bottom, then layer half the eggplant slices on the bottom. 8. Top the first layer of slices with half (or a little less) of remaining tomato sauce, then spread the ricotta evenly over the tomato sauce. 9. Spread the veggie crumbles evenly over the ricotta. 10. Use the remaining eggplant slices to layer over the veggie crumbles. Cover with remaining tomato sauce, then the mozzarella cheese. 11. Bake at 350°F for 20 minutes, then let sit for 5 minutes before serving. Enjoy! For the Sauce: I generally make my own sauce for this. I sauté a lot of onions, celery, and mushrooms along with garlic in some olive oil. Then I add a can or 2 of plain tomato sauce (Hunt's) and some Splenda and, when I've got some open already, a little red wine. A little bit of Parmesan cheese in the sauce is also good. I season with oregano. The sauce should turn out slightly or mildly sweet. It takes a little more time but it is much better than the jars of marinara sauce.