Baked Eggplant Parmesan

Tara Wright Main Dishes, Recipe, Veggies 0 Comments

This delicious, healthy eggplant Parmesan convinced three picky eaters to start trying new vegetables! This is how it happened.

One evening, I made a half recipe for Jeremy & I and we cooked the girls hamburgers. As they came to the table they began exclaiming how delicious our eggplant looked. We offered them a bite and the eggplant quickly disappeared. After they finished eating, they asked “What is that stuff anyhow?”. They could hardly believe it was a vegetable. Our motto “Vegetables should taste delicious”!

Baked Eggplant Parmesan
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Serve this alongside a beautiful plate of Einkorn spaghetti and fresh pasta sauce for a complete and nutritious meal. You can also cut the slices into wedges to make a delicious finger-food appetizer for all to enjoy.
Servings Prep Time
16 servings 25 minutes
Cook Time Passive Time
20 minutes 10 minutes
Servings Prep Time
16 servings 25 minutes
Cook Time Passive Time
20 minutes 10 minutes
Baked Eggplant Parmesan
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
Serve this alongside a beautiful plate of Einkorn spaghetti and fresh pasta sauce for a complete and nutritious meal. You can also cut the slices into wedges to make a delicious finger-food appetizer for all to enjoy.
Servings Prep Time
16 servings 25 minutes
Cook Time Passive Time
20 minutes 10 minutes
Servings Prep Time
16 servings 25 minutes
Cook Time Passive Time
20 minutes 10 minutes
Ingredients
  • 2 large eggplant
  • 1 cup breadcrumbs (preferably whole grain)
  • 1 cup almond flour (the coarse kind. You may also use 2 cups of breadcrumbs instead)
  • 1/2 cup grated Parmesan cheese
  • 1 tbs basil
  • 1 tsp Garlic Powder
  • 1 tbs Dijon mustard
  • 2 cups milk (Use cow, almond, cashew or coconut milk. Preferably unsweetened.)
  • 1 tbs olive oil (in a pump sprayer to spray on top)
  • 1 tbs Salt (to draw out extra moisture)
  • 1/2 lb mozzarella cheese (slices (optional to finish))
Servings: servings
Units:
Instructions
Prepare the Eggplant
  1. Wash and dry your eggplant, removing any stickers.
  2. Cut your eggplant into 1/2 inch slices
  3. Lie your slices flat on a cutting board or pan and sprinkle each liberally with salt on both sides. Let the eggplant sit while you prepare the breading mixture. This step will help remove some of the excess moisture from the eggplant so you avoid a soggy interior and the exterior is crispier.
Prepare the Breading
  1. Note: if you want to limit the number of dirty dishes, simply mix the ingredients in the dish you are going to use for dipping the eggplant in. I use a 8x8 pan for the dry ingredients and a round 6 inch bowl with a flat bottom for the wet ingredients.
  2. In a medium size bowl, combine breadcrumbs, almond flour, Parmesan, basil and garlic powder.
  3. In a separate medium sized bowl, whisk together the milk and Dijon mustard until combined.
  4. Preheat Oven to 400 degrees
  5. Clean up any ingredients you have out and prepare your pans for coating. You'll let the eggplant sit another 10 minutes before coating it to remove the excess moisture
Preparing the Eggplant Part Two
  1. After 10 minutes has passed, you should see some water sitting on top of your salted eggplant. This is good!
  2. Rinse the salt off of each piece of eggplant and dry each piece thoroughly.
  3. Clean any salt off of your baking pans.
  4. Option: Cover your baking pans with parchment paper for quicker clean-up
Coating the Eggplant
  1. Dip each eggplant slice into the dipping liquid. Tap to remove any extra liquid.
  2. Dip the eggplant slice into the whole wheat pastry flour. Flipping to coat.
  3. For an extra crunchy crust, repeat.
  4. Place the coated eggplant onto your baking sheet.
  5. Repeat until all slices are coated.
  6. Spray each eggplant with olive oil until lightly coated. Flip over and repeat. This gives the eggplant a fried taste but uses much less oil than deep frying.
Bake
  1. Bake at 400 degrees for 15-20 minutes until browned and crispy.
  2. Optional: Top with a slice of mozzarella cheese and broil for 1 minute to finish.
Recipe Notes

Serve with a side of pasta & fresh tomato sauce!

Note: You can make this vegan by substituting vegan cheese or omitting the cheese all together.

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Nutrition Facts
Baked Eggplant Parmesan
Amount Per Serving
Calories 259 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 5g 25%
Polyunsaturated Fat 2g
Monounsaturated Fat 7g
Cholesterol 18mg 6%
Sodium 614mg 26%
Potassium 216mg 6%
Total Carbohydrates 19g 6%
Dietary Fiber 4g 16%
Sugars 3g
Protein 13g 26%
Vitamin A 4%
Vitamin C 2%
Calcium 26%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.

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