This healthy eggplant parmesan with cauliflower Alfredo sauce is so delicious! The sauce uses very little butter and milk. Baking it cuts out calories too! | TheMountainKitchen.com
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Eggplant Parmesan With Cauliflower Alfredo Sauce

This healthy eggplant parmesan with cauliflower Alfredo sauce is so delicious! The sauce uses very little butter and milk. Baking it cuts out calories too!
Course dinner, Main Course
Cuisine American, Meatless Monday, Vegetarian
Keyword Alfredo, cauliflower, eggplant, Eggplant Parmesan, Parmesan
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4
Calories 392kcal
Author David & Debbie Spivey

Ingredients

  • 1 average size eggplant sliced into ¼-½-inch slices
  • salt for salting eggplant
  • 1 ½ cups plain breadcrumbs
  • ¼ cup parmesan cheese freshly grated
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • ½ teaspoon cayenne pepper
  • ½ cup all-purpose flour
  • 2 eggs lightly beaten
  • extra virgin olive oil for greasing pan
  • 2 cups prepared cauliflower Alfredo sauce (recipe to follow)
  • fresh basil for garnish

Cauliflower Alfredo Sauce Ingredients

  • 1 medium head cauliflower cut into florets
  • 1 large yellow onion thinly sliced
  • 2 cloves garlic minced
  • 1 tablespoon unsalted butter
  • 4 cups vegetable broth
  • ¾ cup whole milk
  • ½ teaspoon Kosher salt

Instructions

  • Wash eggplant, slice and sprinkle the slices heavily with salt. Place in a strainer for 30 to 45 minutes.
  • Meanwhile, make a breading station for the eggplant. You’ll need three plates or shallow bowls.
    Dish One - Combine breadcrumbs, Parmesan, oregano, basil and cayenne, and mix well.
    Dish Two - Crack the eggs and lightly beat.
    Dish Three - Add flour.
  • Preheat oven to 375 degrees F.
  • After the salting, rinse and blot the eggplant slices off with a paper towel.
  • Brush a 9×12 baking sheet with olive oil.
  • 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 breadcrumb mixture. Place the battered eggplant slices on 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. Place in a warm place until needed.

Prepare the Cauliflower Alfredo Sauce

  • Melt the butter in a skillet over low heat, add onion, garlic and a pinch of salt.
  • Saute over low until the onions are golden and caramelized, about 20 to 30 minutes.
  • In a medium sauce pot, bring vegetable broth to a boil.
  • Drop the cauliflower into the broth and cook, until tender (7 to 10 minutes).
  • Reserve 1 cup of the broth, then drain the rest.
  • Add the cauliflower, caramelized onions and garlic and ½ cup of broth, milk, and salt into a blender or food processor.
  • Puree until smooth. If the sauce is too thick, you may need to add another ½ cup of the broth and a little more milk to thin the sauce more.

To serve the Eggplant Parmesan With Cauliflower Alfredo

  • Using a spoon, spread out enough cauliflower Alfredo sauce onto a plate to cover the bottom of the eggplant slice to lay on top of. Place each slice onto the sauce. Top each eggplant slice with a little more sauce and then place another slice on top. Make as many layers as you like. (3 to 4 layers is easiest to eat)
  • Top the eggplant layers with a little more Alfredo and garnish with fresh basil.

Notes

Cauliflower Alfredo Sauce Yield: 3 Cups
Store unused portion of the Alfredo sauce in airtight jar or container for up to 1 week.
The sauce can be made entirely dairy-free by substituting coconut oil in place of butter and almond milk instead of dairy milk.
Recipe adapted from Leelalicious

Nutrition

Calories: 392kcal | Carbohydrates: 59g | Protein: 15g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 98mg | Sodium: 1691mg | Potassium: 611mg | Fiber: 7g | Sugar: 12g | Vitamin A: 980IU | Vitamin C: 17.9mg | Calcium: 280mg | Iron: 4.9mg
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