Healthy Eggplant Parmesan

If you want to lose weight while satisfying your cravings for lasagna, a healthy eggplant Parmesan is all you need. Similar to the Greek moussaka, eggplant parmesan is a complete meal, but while most recipes fried the eggplants, here I grill them and then bake it.

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Video recipe below

Frankly, I prefer a Parmigiana with grilled eggplants as fried eggplants absorb a lot of oil and become very greasy.

The filling is made with boiled eggs and cooked ham so the fat is very limited.

Just a bit of mozzarella cheese and parmesan to satisfying all craving,  the rest is just healthy vegetables.

You can serve it with a fresh slice of rustic sourdough bread, but since I am on a diet I eat it with some light Wasa.

If you have some left over, never in my house, you can freeze it.

When I was single and working as a Petroleum Engineer, I would prepare a large Healthy Eggplant Parmesan on Sunday and freeze portions to have after work and a good  Step session.

I was in good shape then !

For this recipe, I use the round eggplants, as their large slices are perfect to lay on the baking plate.

Also, their flavour is not as bitter like some of the long one, so I don't need to drain it in salt

You can use the regular ones, but buy them thin as they have fewer seeds.

If you think they might be slightly bitter, salt the slices and put them in a drainer with a weight on top.

Let them drain for few hours and they will release the bitter brown juice.

Healthy Eggplant Parmesan

The Healthy Eggplant Parmesan can be filled with different ingredients.

If you like a Greek moussaka, instead of the ham you can add a ragu Bolognese sauce.

I make it in the pressure cooker and it takes only 30 minutes.

Or if you really want to make it sexy, you can fill it with small fried meatballs like the one I use in this recipe:

Couscous with fried meatballs

Coming up in the next few weeks:

If you are looking for more eggplant recipes, here you will find some more ideas.

Regular, round, small, long, white and tiger, a different way of cooking each shape.

Stay tuned!

Long eggplants

As a matter of interest, I always cut my vegetables over a dedicated vegetable cutting board as it is more hygienic.

I use a Joseph Joseph Large Index Advance Chopping Board Setyou can find on Amazon (affiliate link)

 Each board is colour coded and has a symbol indicating its use e.g. meat (red), fish (blue), vegetables (green), and cooked food (white).

Healthy Eggplant Parmesan

5 from 5 votes
Healthy Eggplant Parmesan

Healthy Eggplant Parmesan
Prep Time
20 mins

Cook Time
45 mins

Total Time
1 hr 5 mins

 

If you want to lose weight while satisfying your cravings for lasagna, a healthy eggplant parmesan is all you need. Similar to the Greek moussaka, eggplant parmesan is a complete meal, but while most recipes fried the eggplants, here I grill them.
Course:

Main Course
Cuisine:

Italian
Keyword:

Eggplants, healthy meal, low calories
Servings: 6 people
Calories: 379 kcal

Ingredients
  • 3
    eggplants
    If available use the round ones
  • 2
    can
    tomatoes sauce
    about 4 cups
  • 1
    mozzarella
  • 3
    slices
    cooked ham
  • 2
    hard boiled eggs
  • 1
    cup
    bread crumbs
  • 10
    leaves
    basil
  • 1
    clove
    garlic
  • 1/2
    cup
    parmesan
  • 4
    tbsp
    olive oil

Instructions
Grill the eggplants
  1. Peel and slice the eggplants

    Peel and cut the eggplants
  2. Grill them on an outdoor grill or home griddle

    Grill the eggplants
Compose the dish
  1. Oil the base of a baking dish

  2. Cover with breadcrumbs flavoured with basil and garlic

    Coat the baking dish
  3. Lay a base of grilled eggplants, add salt

    Add a layer of eggplants
  4. Add 1/2 cup of tomato sauce

    Create a proper base of eggplants and tomato sauce
  5. Add few more eggplants slices to make sure there is a good base and the tomato sauce is well spread. 

    Add more eggplants
  6. Add some more tomato sauce and salt

  7. Create a layer of cooked ham

    Add layer of ham
  8. Add the sliced boiled eggs

    Add a layer of boiled eggs
  9. Cover with more eggplants, tomato sauce and parmesan cheese

    Cover with more eggplants
  10. On Top add a layer of sliced fresh mozzarella

    Top with fresh mozzarella
  11. Sprinkle some more breadcrumbs and 2 tbsp of olive oil

    Finish with breadcrumbs and olive oil
  12. Bake in the oven for 30 minutes at 180C - 350 F

    Bake for 30 minutes

Recipe Video

Recipe Notes

Calories 379 calories per serving
Fat 20 gr per serving
Carbohydrates 40 gr per serving
Proteins 17 gr per serving
Sugar 18 gr per serving
Sodium 1094 mg per serving

Nutritional information is provided for general purpose only. It is not intended to amount to advice on which you should rely.

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  10 comments for “Healthy Eggplant Parmesan

  1. Beth
    27th July 2018 at 7:32 pm

    That looks so delicious! I have never seen the ham and eggs used but it sounds like a great addition to me! I love this video too, Laura!

    • Laura
      27th July 2018 at 7:45 pm

      Thank you Beth, it is one of my favourite

  2. 27th July 2018 at 8:33 pm

    I have a soft spot for eggplant. Love this leaner version. Cant wait to make it !

    • Laura
      28th July 2018 at 7:16 am

      Thank you Sayama, I am sure you will love it

  3. 29th July 2018 at 1:16 pm

    Oh wow! This recipe is so different than the eggplant parmesan I have ate. I am so intrigued I have to try it!! It looks fabulous. I love that it is healthy.

    • Laura
      30th July 2018 at 6:29 am

      thanks, it is a great light summer dish

  4. 29th July 2018 at 2:46 pm

    My garden has some eggplants with this all over it! One of my all time favorite dishes to make! LOVE!

    • Laura
      30th July 2018 at 6:28 am

      Can I come? LOL

  5. 30th July 2018 at 4:19 pm

    Love eggplant parm! Esp love that this dish is baked and not fried 🙂

    • Laura
      31st July 2018 at 6:38 am

      Thanks, so much healthier

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