Delicious Eggplant Parmesan Minus 470 Calories!

By Ted KallmyerUpdated August 21, 2022

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

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


  • 1 Large eggplant
  • 1 ½ Cups Italian style panko breadcrumbs
  • 1 Cup parmesan cheese finely shredded
  • 2 eggs
  • ½ Teaspoon garlic powder
  • ¼ Teaspoon salt
  • 1 Jar of your favorite pasta sauce (some for the eggplant and some for your pasta side)
  • 2 Teaspoons olive oil


  • 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: 314kcal | Carbohydrates: 28g | Protein: 14g | Fat: 14g | Fiber: 8g

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? 

Need help figuring out your fat loss strategy?

Take our nutrition assessment