Healthy Eggplant Parm

baked eggplant parmesan on a white plate horizontal

4.97 from 30 votes

This baked eggplant parmesan has all the flavor of the traditional version without the guilt! This recipe is healthy, gluten free and delicious!

Prep Time5

Cook Time1 15

Total Time1 20

Course: Dinner

Cuisine: Italian

Servings: people

Calories: 370kcal

Author: Maren Epstein

Cost: $5.00

Equipment

Casserole or Small dutch oven
Large sauce pot
2 Baking Sheets
Food Processor

Ingredients

For The Roasted Eggplant

2 medium Eggplants sliced into 1/4th inches lengthwise
1/4 C Olive OIl or Organic Oil Cooking Spray
pinch Sea Salt
pinch Pepper

For The Sauce

2 T Butter or Coconut Oil
1 Sweet Onion chopped
4 cloves Garlic sliced
1 pinch Chili Pepper Flakes
4 Roasted Red Peppers dried and sliced
2 28oz cans Fire Roasted Tomatoes
1/4 C Parsley chopped
1/4 C Basil chopped
1 tbsp Oregano chopped

Instructions

Baked Eggplant

Preheat oven to 375 degrees. Line the baking sheet with parchment paper. Lightly spray or paint olive oil onto both sides of the eggplant. Season with salt and pepper. Arrange in a single layer on the baking sheet. Bake for 15 minutes then flip them and cook for another 15. Make sure they don't burn.

Roasted Red Pepper Sauce

While the eggplant is cooking melt butter or oil in a soup pot. Add onions and saute until translucent. Add garlic and red pepper chili-flakes. Sautee for one a few minutes. Add the Roasted peppers and cook for one minute.
Add the tomatoes. Bring the sauce to a boil and then lower to a simmer. Cook for 30 minutes.
Transfer the sauce to a food processor and add parsley, basil and oregano. Pulse until smooth.

Prepare the Eggplant Parmesan

In a cassarole dish or deep skillet place 1/4 of the sauce in the bottom of the pot. Then layer the eggplant on top. Add grated Manchengo. Repeat this until the sauce and eggplant are used up. Top with grated cheese.
Place the eggplant parmesan in the oven for 40 minutes. Enjoy

Notes

Make sure to keep a close eye on the eggplant to keep them from burning and sticking. The parchment will help but they can go from golden brown to black quickly! Cook them on the middle or lower rack of the oven.

You can use jared tomato sauce if you want to make this recipe quick and easy. The homemade sauce is definitely a labor of love but it's worth it!

Nutrition