Eggplant parmesan
Oven-crisped eggplant rounds in an almond and parmesan coating, layered with tomato sauce and mozzarella.
- Hands-on
- 35 min
- Total time
87 min, show breakdown
- Prep 20 min
- Cook 55 min
- Clean up 12 min
- Pans
- 4
- Ingredients
- 10
- Cost/serving
- $2.90
Per serving
- Calories
- 401
- Protein
- 24 g
- Fiber
- 8.1 g
- Net carbs
- 12 g
- Fat
- 27 g
High in (% Daily Value per serving): Calcium 44%, Vitamin E 40%, Riboflavin (B2) 37%, Selenium 33%, Vitamin B12 30%, Zinc 25%, Magnesium 22%, Vitamin B6 21%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already gluten-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
700 g eggplants, about 1½ medium
Same amount as: 1.55 lb, about 1½ medium.
2 large eggs (100 g)
Same amount as: about 2 medium, about 2 jumbo.
½ cup almond flour, blanched (56 g)
Same amount as: 120 mL.
50 g parmesan, grated, finely grated
Same amount as: 1¾ oz, about 10 tbsp.
2 tbsp olive oil (27 g)
Same amount as: 30 mL.
2 cloves garlic, smashed (6 g)
Same amount as: 2 tsp fresh minced garlic, 1 tsp jarred minced garlic, ¼ tsp garlic powder.
1 cup canned crushed tomatoes (242 g)
Same amount as: 240 mL, about ¼ can.
1 tsp dried oregano (1 g)
Same amount as: 5 mL.
1½ cups mozzarella, part-skim (168 g)
Same amount as: 360 mL.
¼ cup fresh basil (6 g)
Same amount as: 60 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. Uses two sheet pans for the slices. Keeps 4 days in the fridge; reheat in the oven so it stays crisp.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (340 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 401 | ||
| Total fat | 27 g | 35% | |
| Saturated fat | 8.6 g | 43% | |
| Cholesterol | 128 mg | 43% | |
| Sodium | 767 mg | 33% | |
| Total carbohydrate | 20 g | 7% | |
| Dietary fiber | 8.1 g | 29% | |
| Total sugars | 10 g | ||
| Net carbs† | 12 g | ||
| Protein | 24 g | 47% | |
| Vitamin D | 0.69 mcg | 3% | |
| Calcium | 569 mg | 44% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 775 mg | 16% | |
| Vitamin A | 135 mcg | 15% | |
| Vitamin C | 10 mg | 11% | |
| Vitamin E | 6 mg | 40% | |
| Vitamin K | 21 mcg | 17% | |
| Thiamin (B1) | 0.15 mg | 13% | |
| Riboflavin (B2) | 0.48 mg | 37% | |
| Niacin (B3) | 2.5 mg | 16% | |
| Vitamin B6 | 0.36 mg | 21% | |
| Folate | 70 mcg | 18% | |
| Vitamin B12 | 0.72 mcg | 30% | |
| Magnesium | 92 mg | 22% | |
| Zinc | 2.7 mg | 25% | |
| Selenium | 18 mcg | 33% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Heat the oven to 200 °C / 400 °F. Line 2 sheet pans with parchment and brush with 1 tablespoon of the oil.
Cut the eggplant into 1 cm (½ in) rounds.
Beat the eggs with a pinch of salt in a shallow bowl. In a second bowl, mix the almond flour with half the parmesan.
Dip each slice in egg, let it drip, then press both sides into the almond mix. Lay the slices on the pans.
Bake 20 minutes. Flip each slice. Bake 10 minutes more.
Done looks like: Golden on both sides. A knife slides through the middle. While it bakes, mince the garlic. Heat the rest of the oil in the pot on medium. Cook the garlic 1 minute, then add the tomatoes and oregano. Simmer 10 minutes. Add salt and pepper.
Done looks like: Sauce thickened and no longer watery. Spread a thin layer of sauce in the baking dish. Add half the slices, half the remaining sauce and half the mozzarella. Repeat. Top with the rest of the parmesan.
Bake 20 minutes. Rest 5 minutes, then tear the basil over the top.
Done looks like: Cheese bubbling and browned at the edges.
Equipment
Rimmed sheet pan (half sheet) $12–25
What to look for
- Heavy aluminum that does not warp in a hot oven
- Rim all the way round so juices stay in
Skip: Dark non-stick sheet pans; they burn the bottoms of vegetables.
Baking dish, about 20 × 20 cm (8 × 8 in) $10–25
What to look for
- Glass or ceramic, oven-safe
- Fits your oven with room around it
Skip: Non-stick coated metal dishes; glass lasts longer.
Medium pot with lid, about 2 L (2 qt) $15–35
What to look for
- Lid that fits snugly
- Thick base so it does not scorch
Skip: Glass lids that fog up are fine; copper is not needed.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Soggy, spongy slices | Slices too thick, or not baked long enough before layering. | Keep them 1 cm (½ in) and bake until a knife slides through. |
| Coating falls off | Too much egg left on, or slices moved while soft. | Let the egg drip off before coating. Flip with a thin spatula. |
| Watery dish | Sauce not reduced. | Simmer the sauce until it no longer pools on a plate. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Use mozzarella made from pasteurized milk. The egg coating cooks firm in the oven.