Cooking and Meal Prep Recipes Lightened Up Eggplant Parmesan By Dana Angelo White, MS, RD, ATC Dana Angelo White, MS, RD, ATC Facebook LinkedIn Twitter Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. Learn about our editorial process Updated on March 10, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Reviewed by Kristy Del Coro, MS, RDN, LDN LinkedIn Twitter Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Review Board Print Dana Angelo White (195 ratings) Total Time: 65 min Prep Time: 20 min Cook Time: 45 min Servings: 4 Nutrition Highlights (per serving) 269 calories 16g fat 18g carbs 14g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 Amount per serving Calories 269 % Daily Value* Total Fat 16g 21% Saturated Fat 6g 30% Cholesterol 25mg 8% Sodium 888mg 39% Total Carbohydrate 18g 7% Dietary Fiber 6g 21% Total Sugars 9g Includes 1g Added Sugars 2% Protein 14g Vitamin D 0mcg 0% Calcium 372mg 29% Iron 1mg 6% Potassium 577mg 12% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Craving a classic baked eggplant dish but wish it had fewer greasy calories? With some smart swaps, you can get a serving down to just 300 calories. This flavorful and satisfying recipe highlights the healthy attributes of the old-school version of eggplant Parmesan and the crispy breadcrumb topping makes it a newfound family favorite. Cooked tomato products like tomato sauce are higher in the inflammation-fighting antioxidant lycopene, plus cutting back on fried foods (such as traditional eggplant parm) can help reduce inflammation that is linked to conditions such as cardiovascular disease and cancer. Ingredients 1 medium eggplant, sliced into 12 pieces 1 tbsp. olive oil 1/2 tsp. kosher salt 1 tsp. dried oregano 1 cup marinara sauce 1 1/2 cups part-skim mozzarella cheese, shredded 3 tbsp. whole wheat panko breadcrumbs 1 tbsp. grated Parmesan cheese 2 tsp. olive oil 1/2 cup fresh basil leaves Preparation Preheat oven to 400 F. Place eggplant slices on a sheet pan. Brush with one tablespoon of olive oil and season with salt and oregano. Bake for 15 to 20 minutes or until just tender. Remove from oven and set aside to cool slightly. Place a tablespoon of marinara sauce in the bottom of a square baking dish and spread to lightly coat the bottom. Place four pieces of eggplant in the dish and top each with a large spoonful of sauce. Sprinkle with 1/3 of the mozzarella cheese. Repeat the layers two more times with remaining eggplant, sauce, and cheese. For the topping, combine remaining olive oil, breadcrumbs, and Parmesan cheese; mix well. Evenly distribute the breadcrumb topping over the top of the layered eggplant. Place in the oven and cook for 15 minutes or until cheese is melted, bubbling, and the topping is golden brown. Allow to cool for 10 minutes and serve topped with torn basil leaves. Variations and Substitutions If you crave eggplant parmesan with ricotta cheese, make a mixture using 3/4 cup part-skim ricotta cheese and 3/4 cup part-skim shredded mozzarella and use that in place of the 1 1/2 cups of shredded cheese. The calorie count will end up pretty much the same. If you follow a vegan diet, simply use dairy-free mozzarella (often made from cashews) and vegan Parmesan. You can even make your own dairy-free Parmesan with nutritional yeast and cashews. Cooking and Serving Tips For simplified meal prep, roast the eggplant up to two days ahead of time and store in the fridge; assemble and bake as directed.Some people don't like the taste and texture of the eggplant skin. If you prefer, remove the skin of the eggplant before cooking.Eggplant Parmesan freezes well either in single-serving containers or as a full dish for the family. Make two or even three when you plan to have it for dinner and save the others for the days when you don't want to cook. Rate this Recipe You've already rated this recipe. Thanks for your rating! 3 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ellis, Esther MS, RDN, LDN Are Canned Foods Nutritious for My Family? Academy of Nutrition and Dietetics. Imran M, Ghorat F, Ul-Haq I, et al. Lycopene as a natural antioxidant used to prevent human health disorders. Antioxidants (Basel). 2020;9(8):706. Published 2020 Aug 4. doi:10.3390/antiox9080706MLA Sun Y, Liu B, Snetselaar LG, et al. Association of fried food consumption with all cause, cardiovascular, and cancer mortality: prospective cohort study. BMJ. 2019;364:k5420. Published 2019 Jan 23. doi:10.1136/bmj.k5420 By Dana Angelo White, MS, RD, ATC Dana Angelo White, MS, RD, ATC, is an author, registered dietitian, certified athletic trainer, and owner of Dana White Nutrition, Inc. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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