Fiber-Rich Eggplant Parmesan

Ruth M. Moran

Enjoy a lighter, baked Eggplant Parmesan that’s crispy, cheesy, and packed with flavor.

This fiber-rich, plant-based protein dish is perfect for weeknight dinners or meal prep.

Quick to assemble and naturally lower in carbs, it’s a healthy twist on a classic Italian favorite.

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Prep Time 20

Cook Time 40

Total Time 1

Course Main Dish

Cuisine Italian

Servings 6

Equipment

9x13 inch baking dish
2 Baking sheets
Parchment paper
2 medium shallow dishes for dipping/breading
Whisk

Ingredients

2 large eggplants sliced into ¼-inch rounds
2 large eggs beaten
¼ cup almond milk
1½ cups panko breadcrumbs
1¼ cups grated Parmesan cheese divided
2 tsp dried oregano
2 tbsp fresh thyme leaves
½ tsp red pepper flakes
½ tsp sea salt plus more for sprinkling
Freshly ground black pepper to taste
Extra-virgin olive oil for drizzling
28 oz marinara sauce
2 large fresh mozzarella balls thinly sliced
⅓ cup fresh basil leaves

Instructions

Preheat the Oven and Prepare Baking Sheets: Begin by preheating your oven to 400°F (200°C).
This ensures your eggplant slices will start cooking evenly as soon as they hit the oven.
While the oven is heating, line two large baking sheets with parchment paper.
The parchment prevents sticking, helps achieve a golden crisp, and makes cleanup much easier. Set these prepared sheets aside for later.
Prepare the Egg Mixture (Egg Wash): In a medium-sized shallow bowl or dish, whisk together 2 large eggs and ¼ cup almond milk until smooth and well combined.
This mixture acts as the egg wash, helping the breadcrumbs stick to the eggplant slices for that perfect golden crust.
Make sure the eggs and almond milk are fully incorporated so each slice is evenly coated.
Prepare the Breadcrumb Coating: In another medium-sized shallow bowl, combine the dry ingredients for the coating.
Mix 1½ cups panko breadcrumbs, 1 cup of grated Parmesan cheese, 2 teaspoons dried oregano, 2 tablespoons fresh thyme leaves, ½ teaspoon red pepper flakes, ½ teaspoon sea salt, and several grinds of black pepper.
Stir until everything is evenly distributed.
This aromatic mixture creates a flavorful, crispy crust that enhances the mildness of the eggplant.
Coat the Eggplant Slices: Take each eggplant slice and dip it first into the egg wash, ensuring it’s fully covered.
Then, immediately transfer it to the breadcrumb mixture, pressing lightly so the crumbs stick to both sides.
Place the coated slices in a single layer on the prepared baking sheets.
Repeat until all eggplant slices are coated. Be careful not to overcrowd the slices to ensure they bake evenly.
Drizzle with Olive Oil: Lightly drizzle the coated eggplant slices with extra-virgin olive oil.
This adds flavor and helps the breadcrumbs achieve a golden, crunchy texture.
You can use a spoon or a small brush to spread the oil evenly over each slice.
Bake the Eggplant Slices: Place the baking sheets in the preheated oven and bake for 18 minutes.
Halfway through, you may flip the slices to ensure even browning on both sides.
The eggplant should be tender, and the breadcrumb coating should turn a golden brown.
Once baked, remove the sheets from the oven and let the slices cool slightly before assembling the dish.
Prepare the Baking Dish for Layering: Take a 9x13-inch or 8x12-inch baking dish and spread ½ cup of marinara sauce evenly over the bottom.
This will prevent the eggplant from sticking and infuse the first layer with flavor.
Assemble the First Layer: Place half of the baked eggplant slices over the marinara sauce in a single layer.
Spoon 1 cup of marinara sauce over the eggplant, spreading gently so each slice gets some sauce.
Top this layer with half of the thinly sliced mozzarella.
This layering method ensures that every bite has the perfect balance of eggplant, cheese, and sauce.
Assemble the Second Layer: Repeat the layering process with the remaining eggplant slices, spreading the remaining marinara sauce over them.
Add the remaining mozzarella slices, then sprinkle the remaining ¼ cup Parmesan cheese evenly on top.
For extra richness and flavor, lightly drizzle olive oil over the top and add a few more pinches of sea salt.
Bake the Assembled Dish: Place the fully assembled baking dish into the oven and bake for 20 minutes at 400°F.
The cheese should melt and start to bubble. For a golden, slightly crisp top, switch the oven to broil and broil for 2–4 minutes, keeping a close eye to avoid burning.
The cheese should be lightly browned and bubbly.
Garnish and Serve: Remove the dish from the oven carefully. Let it rest for 5 minutes to allow the layers to set.
Finish by sprinkling ⅓ cup of fresh basil leaves over the top for a fragrant, fresh note.
Slice into portions and serve warm. The dish pairs beautifully with a fresh salad, garlic bread, or a simple side of roasted vegetables.

Notes

For crispier eggplant, salt the slices and let them sit for 20–30 minutes to draw out excess moisture before coating. Pat dry with paper towels.
Almond milk or any plant-based milk works well for the egg wash, making it lighter and dairy-friendly.
Use fresh herbs whenever possible for more vibrant flavor, but dried herbs can be substituted in a pinch.
Don’t overcrowd the baking sheets; this ensures even browning and prevents soggy breading.
Broil carefully at the end—cheese can go from golden to burnt very quickly.
For a gluten-free version, replace panko breadcrumbs with gluten-free breadcrumbs or crushed nuts.
Leftover Eggplant Parmesan can be reheated in the oven for best texture rather than the microwave.