Healthy Oven-Baked Eggplant Parmesan {A Meatless Monday Recipe

Healthy Oven-Baked Eggplant Parmesan {A Meatless Monday Recipe

Next week for Meatless Monday, try this Healthy Oven-Baked Eggplant Parmesan!

Everyone is always looking for ways to cut out some calories. Lord knows David and I sure need to! The other day we had a  meal on a Thursday also! I bought a beautiful eggplant from the farmers’ market the weekend before and decided to make Eggplant Parmesan, but this time I decided not to fry the sliced eggplant. Instead, I decided that I would make a healthy oven-baked version.

This healthy oven-baked eggplant parmesan eliminates the frying process. Which takes away the saturated fat from the traditional recipe. The delicate eggplant slices are lightly breaded and baked until crispy, then nestled in a tangy tomato sauce, layered with gooey mozzarella and browned parmesan cheese.

Here’s how I made the oven-baked eggplant parmesan:

Healthy Oven-Baked Eggplant Parmesan ~ Delicate eggplant slices lightly breaded and oven-baked with tangy tomato sauce, layered with gooey browned cheese. | TheMountainKitchen.com

Salt the eggplant:

Wash eggplant, slice and sprinkle the slices heavily with salt. Place in a strainer for 30 to 45 minutes. After the salting, rinse the eggplant well and blot the eggplant slices off with a paper towel.

Preheat oven to 375 degrees F. Brush a 13 x 9 inch baking sheet with olive oil; set aside.

Prepare a breading station:

You’ll need three plates or shallow bowls.

Dish One: Combine bread crumbs, Parmesan, oregano, basil, and cayenne, and mix well
Dish Two: Crack the eggs and lightly beat.
Dish Three: Add flour.

Healthy Oven-Baked Eggplant Parmesan ~ Delicate eggplant slices lightly breaded and oven-baked with tangy tomato sauce, layered with gooey browned cheese. | TheMountainKitchen.com

Bread the Eggplant:

Coat each eggplant slice in the flour, shaking off any excess flour. Next, dip each slice into the egg and then into the bread crumb mixture. Add the eggplant to the prepared sheet pan.

Bake for 10 minutes. Remove the baking sheet from the oven. Carefully flip the eggplant slices over and return to the oven for 10 more minutes.

Remove from oven, leaving the oven on and allow the slices to cool a few minutes.

With a ladle, spread out enough tomato sauce onto the bottom of a clean baking dish for each eggplant slice to lay on top of.

Place each slice onto the sauce.

Healthy Oven-Baked Eggplant Parmesan ~ Delicate eggplant slices lightly breaded and oven-baked with tangy tomato sauce, layered with gooey browned cheese. | TheMountainKitchen.com

Top each eggplant slice with a little more sauce and sprinkle with mozzarella and parmesan cheeses.

Healthy Oven-Baked Eggplant Parmesan ~ Delicate eggplant slices lightly breaded and oven-baked with tangy tomato sauce, layered with gooey browned cheese. | TheMountainKitchen.com

Bake in a 375 degrees oven for 20 minutes or until cheese is bubbly.

I usually speed up the cheese browning, by turning on the broiler for the last few minutes, until that mozzarella is golden.

 

Healthy Oven-Baked Eggplant Parmesan ~ Delicate eggplant slices lightly breaded and oven-baked with tangy tomato sauce, layered with gooey browned cheese. | TheMountainKitchen.com

We couldn’t even tell it wasn’t fried. In fact, I think the oven-baked eggplant parmesan was even better than if I had fried it. Yum!

Healthy Oven-Baked Eggplant Parmesan ~ Delicate eggplant slices lightly breaded and oven-baked with tangy tomato sauce, layered with gooey browned cheese. | TheMountainKitchen.com
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Healthy Oven-Baked Eggplant Parmesan

Healthy Oven-Baked Eggplant Parmesan ~ Delicate eggplant slices lightly breaded and oven-baked with tangy tomato sauce, layered with gooey browned cheese.
Course Main Course
Cuisine Italian, Meatless Monday, Vegetarian
Keyword Baked, Chicken Parmesan, eggplant, healthy, Oven-Baked
Prep Time 35 minutes
Cook Time 40 minutes
Total Time 1 hour 15 minutes
Servings 6
Calories 327kcal
Author Debbie Spivey

Ingredients

  • 2 pounds eggplant sliced into ¼ - ½ inch slices
  • salt
  • 1 ½ cups breadcrumbs plain
  • ¼ cup parmesan cheese grated + extra for grating on top
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • ½ teaspoon cayenne
  • ½ cup all-purpose flour
  • 2 eggs lightly beaten
  • extra virgin olive oil for greasing pan
  • 2 cups prepared tomato sauce
  • 1 ½ cups mozzarella cheese shredded

Instructions

  • Wash eggplant, slice and sprinkle the slices heavily with salt. Place in a strainer for 30 to 45 minutes. After the salting, rinse well and blot the eggplant slices off with a paper towel.
  • Preheat oven to 375 degrees. Brush a 9x12 baking sheet with olive oil; set aside.
  • Meanwhile, make a breading station for the eggplant. You’ll need three plates or shallow bowls.
    Dish One: Combine bread crumbs, Parmesan, oregano, basil, and cayenne, and mix well.
    Dish Two: Crack the eggs and lightly beat.
    Dish Three: Add flour.
  • Coat each eggplant slice in the flour, shaking off any excess flour. 
    Dip each slice into the egg and then into the bread crumb mixture. 
    Add the eggplant slices to the prepared baking pan.  
  • Bake for 10 minutes. Remove the baking sheet from the oven. Carefully flip the eggplant slices over and return to the oven for 10 more minutes. 
    Remove from oven, leaving the oven on and allow the slices to cool a few minutes.
  • With a ladle, spread out enough tomato sauce onto the bottom of a clean baking dish for each eggplant slice to lay on top of. Place each slice onto the sauce.
  • Top each eggplant slice with a little more sauce and sprinkle with mozzarella and parmesan cheeses.
  • Bake in a 375 degrees oven for 20 minutes or until cheese is bubbly.

Notes

Speed up the cheese browning, by turning on the broiler for the last few minutes, until that mozzarella is golden.

Nutrition

Calories: 327kcal | Carbohydrates: 42g | Protein: 17g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 79mg | Sodium: 892mg | Potassium: 750mg | Fiber: 7g | Sugar: 10g | Vitamin A: 15.5% | Vitamin C: 11% | Calcium: 30.1% | Iron: 23.8%
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