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baked eggplant parmesan on a white plate horizontal

Healthy Eggplant Parm

This baked eggplant parmesan has all the flavor of the traditional version without the guilt! This recipe is healthy, gluten free and delicious!
4.97 from 30 votes
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Course: Dinner
Cuisine: Italian
Keyword: Eggplant Parmesan No Bread Crumbs
Prep Time: 5 minutes
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 20 minutes
Servings: 4 people
Calories: 370kcal
Cost: $5.00

Equipment

  • Casserole or Small dutch oven
  • Large sauce pot
  • 2 Baking Sheets

Ingredients

For The Roasted Eggplant

For The Sauce

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

Serving: 11/4 dish | Calories: 370kcal | Carbohydrates: 49.2g | Protein: 14g | Fat: 16g | Saturated Fat: 4.6g | Cholesterol: 11mg | Potassium: 1841mg | Fiber: 17.8g | Sugar: 12g | Calcium: 299mg | Iron: 6mg
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