Can you make eggplant parm without frying? This version broils the eggplant slices until browned on both sides, about seven minutes per side, with olive oil spray and salt. Then layers them in a baking dish with canned tomato sauce seasoned with oregano and basil, and shredded cheese. Into the oven at 425°F (218°C) for twenty minutes.
No bread crumbs, no egg wash, no deep fryer. The eggplant is the star and the layer of sauce and cheese is thin. It eats lighter than the breaded version but still has the same flavour profile: soft eggplant, herbed tomato sauce, melted cheese. We make this the nights we want the comfort without the heaviness.
Tips for Making This Lighter Eggplant Bake
Broil the eggplant until properly browned
Seven minutes on the first side, then flip and broil for five more. The slices should have brown spots. Undercooked eggplant stays spongy and bitter in the final dish.
Use an even, single layer on the baking sheet. Overlapping slices steam instead of browning.
Layer thin
This is not a deep-dish casserole. Half the sauce on the bottom, half the eggplant, more sauce, a quarter cup of cheese, the rest of the eggplant, the remaining sauce, and the last quarter cup of cheese.
Keep the layers thin. Thick layers trap moisture and the dish becomes watery instead of firm.
Healthy Eggplant Parmesan
- Total Time: 47 minutes
- Yield: Serves 4
- Diet: Vegetarian
Description
A lighter take on a classic! This eggplant parmesan is surprisingly satisfying and delicious.
Ingredients
- 1 large eggplant
- 1 1/2 cups (355 ml) canned tomato sauce
- 1 teaspoon oregano
- 1 teaspoon basil
- 1/2 cup (118 ml) shredded cheese
- salt and pepper
Instructions
- Preheat broiler.
- Line an 8×8 baking dish with foil and set aside.
- Place the eggplant slices in an even layer on a baking sheet. Spray with olive oil cooking spray and sprinkle with salt.
- Broil eggplant slices for about 7 minutes, or until browned, then flip and broil for about 5 more minutes.
- Meanwhile, in a 2-cup glass measuring cup, combine tomato sauce, oregano, basil, salt, and pepper.
- In the prepared baking dish, layer: ½ cup sauce, ½ the eggplant slices, ½ cup sauce, ¼ cup cheese, ½ the eggplant, ½ cup sauce, and ¼ cup cheese.
- Bake in the oven at 425°F (218°C) for 25 minutes.
Notes
- For a richer flavor, use fresh basil and oregano instead of dried.
- To reduce sodium, use no-salt-added tomato sauce and season to taste.
- Leftovers can be stored in the refrigerator for up to 4 days and reheated in the microwave or oven.
- Prep Time: 15 minutes
- Cook Time: 32 minutes
- Category: Side Dish
- Method: Roasting
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 250
- Sugar: 5
- Sodium: 400
- Fat: 12
- Saturated Fat: 6
- Unsaturated Fat: 5
- Carbohydrates: 30
- Fiber: 5
- Protein: 10
- Cholesterol: 20
Frequently Asked Questions
Do I need to salt the eggplant first?
The recipe does not call for it. Salting and draining removes bitterness and excess moisture. If your eggplant is large or you find eggplant bitter, slice it, salt both sides, let it sit for twenty minutes, and pat dry before broiling.
What type of cheese works best?
Any shredded melting cheese works here. Half a cup total is all you need. The recipe does not specify a variety, so use whatever you prefer that melts well.
How many servings does this make?
About four servings from one large eggplant and an 8×8 baking dish. It is a side dish, not a main. Double it with a larger dish if you want it as a main course.
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