Delicious Eggplant Parmesan Minus 470 Calories!

Eggplant parmesan is one of my favorite Italian dishes!

However, this vegetarian dish is often laden with oil and calories if ordered in restaurants or made at home traditionally. Olive Garden lists their eggplant parmesan at 850 Calories per dinner serving with 35 grams of fat!

So, I came up with this easy eggplant parmesan recipe that slashes calories and fat, yet tastes even better than those greasy versions found in most Italian restaurants.

This recipe serves three people. (Two really hungry people, or just one famished person.)


Delicious Eggplant Parmesan

This healthy eggplant parmesan is a low calorie but delicious alternative to traditional eggplant parmesan.
Servings 3
Calories 314 kcal



  • Wash and slice the eggplant in about 10 slices. In a small bowl beat the egg with the garlic powder and salt. On a plate or paper towel combine 2/3 of the parmesan cheese and the panko breadcrumbs.
  • Dip a slice of eggplant into the egg mixture and then coat both sides with the panko / parmesan mixture. Place the coated eggplant on a baking sheet with olive oil lightly brushed or sprayed onto the service. Repeat.
    Tip 1: I place a bit more of the breadcrumb mixture on top of each piece prior to baking.
    Tip 2: I use parchment paper, which allows for even less oil and easy clean-up.
  • Why use Panko? Panko breadcrumbs give food a light, crispy texture without the need for oil or frying.
  • Bake the coated eggplant in a 375° oven for about 40-45 minutes or until the outside is golden brown and the inside is soft.
  • Remove the tray from the oven and turn on your oven’s broiler.
  • Next, spoon 1 tablespoon of sauce onto each piece and then evenly sprinkle the remainder of the parmesan cheese on each piece.
  • Place the tray under the broiler for about 2-3 minutes until the cheese is bubbly.
  • Serve!


Calories: 314kcalCarbohydrates: 28gProtein: 14gFat: 14gFiber: 8g
Tried this recipe?Let us know how it was!

I like to serve my eggplant parmesan with a healthy spinach pasta and a nice colorful side salad. Sometimes I skip the pasta altogether and just eat 2 servings of the eggplant with my salad!

Why use Panko? Panko breadcrumbs give food a light, crispy texture without the need for oil or frying.


The macro amounts shown above are without pasta.

Macros per serving with 1 cup cooked brown rice pasta:

Calories: 570

  • Carbs: 82 grams
  • Protein: 21 grams
  • Fat: 20 grams
  • Fiber: 13 grams

Olive Garden’s has 35 grams of fat while my recipe has about 14 grams of fat!. I believe that with a little creativity, we can still enjoy all the foods we love without worrying about what they will do to our bodies or our waistlines.

And, this recipe is perfect for vegetarians. Have you tried my eggplant parmesan recipe? What did you think of it? 

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, is an expert macros coach, and the author of The Macro Solution. If you need personal help reaching your weight loss/fitness goals see his nutrition & macros coaching options. Follow Ted on Instagram
Last Updated: June 28, 2018


  1. Pattie

    I’ve never cared for olive oil. I find it tastes heavy. May I substitute canola oil in place of it?

    • Ted Kallmyer (Certified Macro Coach)

      Yes, you can.

  2. Chris H

    I made a variation of this dish, as I’m not a fan of eggplant, I used zucchini instead.
    Skipped the pasta, substituted the spiral cut zucchini “noodles” as Stephanie W. Suggested.
    The zucchini parmesan cooks a bit quicker, overall, great recipe. Definitely worth a try.

    • Ted Kallmyer (Certified Macro Coach)

      Great Idea, Chris! Thanks for your feedback.

  3. Paulette Proulx

    How about diabetics carb count sounds good

  4. Noreen

    This sounds so awesome. Can not wait to try it. Thanks for recipe.

  5. Noreen

    Mandis was the one that added the oil, not the original maker of this recipe.

  6. Stephanie Wiecz

    Even better than the pasts is if you get one of those peelers that will shred a carrot or zucchini. You just peel away the strips of zucchini and steam it for a very short time of microwave it and sauce it like pasta. It works great.

    • Pattie

      I’m going to try this👍

  7. Laura

    What are the macro counts for this? I’m not seeing it on the recipe. Thanks!

  8. stephanie

    Sounds so good. So the total calories included the pasta correct?

    • Ted

      Yes, that’s correct. Let me know how you like it.

  9. Kallie

    How much is a serving? Three pieces or just one?

    • Ted

      3 pieces with a small salad and pasta sauce. Basically as pictured above.

      • Mandis

        Ted: I love your recipe! I modified it a bit. I added olive oil to the beaten egg and put a piece of sliced motzerella on top of the eggplant slices and broiled. I agree this recipe is way better than anything you can order at a restaurant!

        • Ted

          Hi Mandis, Thanks! I’m so glad you like it. Yes, the Motz. cheese is a delicious idea. I try to not have much dairy, which is why I stick to just the Parm. This reminded me that I need to make this again soon!

        • Stephanie Wiecz

          Why would you add oil to the eggs, it serves no purpose. Moreover, this recipe is specifically trying to cut the unnecessary oil. Just makes no sense.

          • Ted

            Huh? It doesn’t tell you to add oil to the eggs. The only oil is just a little on the parchment that gives the panko a little more crisp, but this could be omitted.