An Eggplant Parmesan Recipe That’s Actually Healthy
Scan the Web for eggplant parmesan recipes and it’ll turn up thousands of recipes, of course, as it’s one of the most popular ways to use this vegetable. However, the vast majority of these recipes are not healthy, as they’re overly loaded with mozzarella and plain starches (white flour and/or breadcrumbs). Many are also quite fussy, requiring well over a dozen ingredients and many steps.
Instead, try my Healthy Eggplant Parmesan Recipe that’s free of cow’s milk and white flour yet delicious and easy as pie to make.
A Recipe Loaded with Nutrition
First, you should know that eggplants offer a high amount of antioxidants, special phytonutrients, including phenolic compounds, flavonoids, such as nasunin, and numerous vitamins and minerals, too.
For example, it’s believed that there are 13 types of protective phenolic acids present at significant levels within eggplant. Different types of eggplants have varying levels of antioxidants and phytonutrients, but all share similar qualities in their ability to fight cancer.
Accordingly, the nutrition facts of each serving of this eggplant parmesan is outstanding. At 501 calories per serving, it’s also a perfect macronutrient meal, with 45 grams of carbohydrates, 25 grams of protein and 26 grams of healthy fats. It’ll fill you up for hours!
Meanwhile, check out some of these impressive nutritional facts for each serving:
- Fiber: 13.5g (54% DV*)
- Protein: 25.3g (46% DV*)
- Tryptophan: 0.3g (94% DV*)
- Vitamin B2 (Riboflavin): 0.4mg (41% DV*)
- Vitamin B3 (Niacin): 10.2mg (73% DV*)
- Vitamin B6: 0.7mg (52% DV*)
- Vitamin A: 1499 IU (64% DV*)
- Vitamin E: 5.5mg (37% DV*)
- Vitamin K: 42.9 µg (49% DV*)
- Calcium: 692mg (69% DV*)
- Magnesium: 113mg (37% DV*)
- Phosphorus: 615mg (88% DV*)
- Sodium: 874mg (58% DV*)
- Copper: 0.5mg (51% DV*)
- Manganese: 1.1mg (63% DV*)
*Percentages are based on a diet of 2,000 calories a day.
In other words, this is one of the most nutritious recipes you can make … just look at those Daily Values!
How to Make Healthy Eggplant Parmesan
It all starts with a good eggplant. Pick up a fresh one at your Farmer’s Market or local grocery store, ideally organic. It should be free of any bruises so the flesh will be undamaged. Cut across the eggplant for one-inch thick pieces, after cutting off the ends.
Put the Paleo flour (see this recipe or buy a bag online or at your natural foods store) in a bowl and coat both sides of each eggplant slice.
Melt coconut oil over medium heat in a big saucepan, then add the eggplant slices. Sauté each slice for five minutes on each side. Add a little more coconut oil when you flip the eggplant.
Meanwhile, heat up the marinara sauce in a pan at low to medium heat.
Next, move the eggplant to a plate, one slice a time. Spoon on the marinara sauce, layer on the basil leaves and then follow with the grated Pecorino Romano for each slice, leaving plenty of sauce and cheese for on top. Enjoy!Print
Eggplant Parmesan Recipe
- Total Time: 17 minutes
- Yield: 2 1x
- Diet: Gluten Free
Try my Healthy Eggplant Parmesan Recipe that’s free of cow’s milk and white flour yet delicious and easy as pie to make.
- 1 eggplant
- 4 tablespoons Paleo flour
- 1 tablespoon coconut oil
- ½ cup grated or shredded Pecorino Romano
- 13 ounces organic marinara sauce
- sea salt, to taste and to sprinkle on top
- ½ cup fresh basil leaves
- Cut across the eggplant for one-inch thick pieces, after cutting off the ends.
- Put the Paleo flour in a bowl and coat both sides of each eggplant slice.
- Melt coconut oil over medium heat in a big saucepan, then add the eggplant slices. Sauté each slice for five minutes on each side. Add a little more coconut oil when you flip the eggplant.
- Heat up the marinara sauce in a pan at low to medium heat.
- Move the eggplant to a plate, one slice a time. Spoon on the marinara sauce, layer on the basil leaves and then follow with the grated Pecorino Romano for each slice, leaving plenty of sauce and cheese for on top.
- Prep Time: 5 min
- Cook Time: 12 min
- Category: Main Dishes
- Method: Stovetop
- Cuisine: Italian
- Serving Size: 1/2 eggplant
- Calories: 505
- Sugar: 20.4g
- Sodium: 874mg
- Fat: 25.6g
- Saturated Fat: 16g
- Unsaturated Fat: 7.3g
- Carbohydrates: 47g
- Fiber: 13.5g
- Protein: 25.3
- Cholesterol: 63mg
Keywords: eggplant parmesan recipe
You always give such great information. Love recipe. Thank you so much. I hope to be able to afford to start the multi-collagen protein soon.
Is this okay for someone on a candida diet?
I see the sheep cheese in the list of I gredients but not parmesan. So I’m guessing that is just understood that it gets parmesan because I’m going to try it. I already did the rollatini and it was molto bene!
When and how do I add the Marinara sauce? Can I use other cheese instaed of Sheep cheese?
I pour marinara sauce over it once the cheese has melted. Try an organic raw cheese if you tolerate dairy well
I tried out your recipe this evening. It tasted delicious. The sheep cheese was an added bonus. Thank you so much for sharing this.
Any particular reason for sheep cheese? Other than that everything else is straight forward.
There are many good sheep cheeses. Manchego and Pecorino are two of my favorites.