Delicious Eggplant Parmesan Minus 470 Calories!

healthy-eggplant-parmesan

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.

Here’s What You’ll Need

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

  • 1 Large eggplant
  • 1 ½ Cups Italian style panko breadcrumbs
  • 1 Cup finely shredded parmesan cheese
  • 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 of olive oil

Making The Healthy Eggplant Parmesan

eggplant1

Step 1:

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.

Step 2:

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. 

Step 3:

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.

eggplant-baking

Step 4:

  • 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!

eggplant-parm-finished
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!

Save 470 Calories!

I calculated my eggplant parmesan recipe to be around 314 calories per serving.

Macros per serving without pasta:

  • Carbs: 28 grams
  • Protein: 14 grams
  • Fat: 14 grams
  • Fiber: 8 grams

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? 

Comments

  • Kallie

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

    • http://www.caffeineinformer.com/ 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!

        • http://www.caffeineinformer.com/ 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

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

    • http://www.caffeineinformer.com/ Ted

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

  • Laura

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