Lighter Eggplant Parmesan
Eggplant Parmesan with baked slices in an almond-flour and Parmesan crust instead of fried breadcrumbs, layered with no-salt-added tomato sauce and mozzarella. About 20 g of carbohydrate per piece.
One serving
One serving is 1/6 of a 9×13-inch dish. Prep 25 min · Cook 50 min · Rest or chill 10 min.
Steps
Heat the oven to 425°F (220°C) and let it preheat for 15 minutes. Line a dark sheet pan with parchment.
Mix the almond flour with half the Parmesan. Dip each slice of the eggplants in the beaten eggs, press it into the almond mixture and lay it on the pan; bake in two batches if needed.
AI-generated illustrative image. Bake until golden, flipping halfway, about 20 minutes.
Meanwhile, warm the olive oil in a saucepan, cook the garlic 30 seconds, then add the crushed tomatoes, basil, oregano and salt and simmer for 10 minutes.
Lower the oven to 375°F (190°C). In a 9×13-inch baking dish, layer sauce, half the eggplant, more sauce and half the mozzarella, then repeat and finish with the rest of the Parmesan.
Bake until bubbling and golden, about 20 minutes. Rest 10 minutes before cutting into 6 pieces.
On the plate
A main dish with the vegetables built in: about 20 g of carbohydrate per piece. A green salad fills out the plate.
Nutrition
| Nutrient | Per serving (1/6 of recipe) |
|---|---|
| Calories (kcal) | 286 |
| Total carbohydrate | 20 g |
| Dietary fiber | 9 g |
| Total sugars | 11 g |
| Protein | 16 g |
| Total fat | 17 g |
| Saturated fat | 5 g |
| Sodium | 435 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| eggplants Eggplant, raw | 1100 g | 64.7 g | “Eggplant, raw”, USDA SR Legacy, FDC ID 169228 |
| eggs Egg, whole, raw | 100 g | <1 g | “Egg, whole, raw, fresh”, USDA SR Legacy, FDC ID 171287 |
| almond flour Almond flour (blanched almonds) | 72 g | 13.5 g | “Nuts, almonds, blanched”, USDA SR Legacy, FDC ID 170568 |
| Parmesan Parmesan, grated | 40 g | 5.6 g | “Cheese, parmesan, grated”, USDA SR Legacy, FDC ID 171247 |
| olive oil Olive oil | 14 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| garlic Garlic, raw | 9 g | 3.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| crushed tomatoes Tomatoes, canned, no salt added | 795 g | 27.6 g | “Tomatoes, red, ripe, canned, packed in tomato juice, no salt added”, USDA SR Legacy, FDC ID 170138 |
| basil Basil, dried | 2 g | <1 g | “Spices, basil, dried”, USDA SR Legacy, FDC ID 171317 |
| oregano Oregano, dried | 1 g | <1 g | “Spices, oregano, dried”, USDA SR Legacy, FDC ID 171328 |
| salt Salt | 2 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| mozzarella Mozzarella, part-skim milk | 170 g | 4.7 g | “Cheese, mozzarella, part skim milk”, USDA SR Legacy, FDC ID 170847 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: basil (); oregano (); salt ().
Calculation engine v1.3.0.
Swaps and variations
- Make ahead
- Assemble, cover and refrigerate up to 1 day; bake 30 minutes.
Storage
Refrigerate within 2 hours, up to 4 days, or freeze individual pieces up to 2 months; reheat to 165°F (74°C).
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/lighter-eggplant-parmesan. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about lighter eggplant parmesan.
How do you keep eggplant parmesan from getting soggy?
Bake the coated slices first so they dry out and crisp before layering.
Can you make eggplant parmesan without breadcrumbs?
Yes. Almond flour and Parmesan make a crisp coating with far fewer carbohydrates.
How many carbohydrates are in a piece?
About 20 g per piece, with 9 g of fiber and 16 g of protein.
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