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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 262.0
  • Total Fat: 7.9 g
  • Cholesterol: 21.4 mg
  • Sodium: 430.0 mg
  • Total Carbs: 33.8 g
  • Dietary Fiber: 9.4 g
  • Protein: 17.3 g

View full nutritional breakdown of Eggplant Parmesan calories by ingredient
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Eggplant Parmesan

Submitted by: BARBSHAKESPEARE

Introduction

A healthy and delicious alternative to the traditional recipe. A healthy and delicious alternative to the traditional recipe.
Number of Servings: 4

Ingredients

    • 2 egg whites
    • 2 1/2 lbs eggplant, peeled and cut crosswise into 1/4"-thick slices
    • 1/2 cup plain dried bread crumbs
    • Olive oil spray
    • 1 cup tomatoes, chopped with their juice
    • 1/4 cup chopped fresh basil
    • 1/2 tsp black pepper
    • 1 cup shredded part-skim mozzarella cheese (about 4 oz)
    • 1/4 cup grated Parmesan cheese
    • 4 cloves garlic, chopped finely
    • 1/2 cup onion, chopped
    1 T tomato paste
    1 T balsamic vinegar





Directions

1. Salt eggplant slices and let sit for 30 - 45 minutes. This procedure will draw out the bitter juices.
2. Rinse and dry eggplant.
3. Preheat the oven to 400°F.
4. Line baking sheet with foil. Spray foil with nonstick cooking spray.
5. In a shallow dish, beat the egg whites and 2 tbsp of water until foamy.
6. Dip eggplant into egg whites, then into bread crumbs, pressing crumbs into eggplant.
7. Place eggplant on prepared baking sheet and spray oil over eggplant slices.
8. Bake 15 minutes, turning eggplant over after 15 minutes, until golden brown and cooked through.
9. While the eggplant is baking, sauté the onions and garlic with oil spray.
I10. In a medium bowl, stir together tomatoes and their juice, basil, balsamic vinegar, tomato paste, salt, pepper, garlic, and onions.
11. Spoon 3 tbsp of tomato mixture into bottom of 9" square glass baking dish.
12. Place half of eggplant over sauce; spoon half of remaining tomato mixture over eggplant; and sprinkle half of mozzarella on top.
13. Repeat with remaining eggplant, tomato mixture, and mozzarella.
14. Sprinkle Parmesan on top and bake for 20 minutes, or until eggplant is piping hot and sauce is bubbly.
Serves 4.

Number of Servings: 4

Recipe submitted by SparkPeople user BARBSHAKESPEARE.






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Member Ratings For This Recipe


  • Incredible!
    4 of 5 people found this review helpful
    I've made this dish twice and both times it was wonderful. A bit time consuming, it is not difficult in technique. I omitted the balsamic vinegar this time and found it better with out it. I put baby mozzarella in the layers with the eggplant makes which added stringy melted cheese that was great! - 1/15/09

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  • Incredible!
    3 of 4 people found this review helpful
    I made this for dinner last nite. Absolutely fantastic! I left out the bread crumbs and added more veggies! It was super-not at all dry, wonderful flavor! - 9/30/08

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  • Incredible!
    2 of 2 people found this review helpful
    I altered the recipe a bit because I had a bit of egglplant leftover after the breading process, I diced it up and added it to the tomato mixture... I also used an entire can of tomato paste as I found the mixture slighty dry initially. All in all, a fantastic dish! - 5/25/10

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  • Incredible!
    2 of 3 people found this review helpful
    definitely will try this one its a fave of mine YUM! - 9/24/08

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  • Incredible!
    2 of 2 people found this review helpful
    I've made a similar version of this for years, not realizing how I could slim it down and now with SP I have the best of both worlds. - 9/23/08

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  • Incredible!
    2 of 3 people found this review helpful
    I love eggplant parmesean and this recipe was a great low fat version! My whole family loved it. - 7/15/08

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  • Incredible!
    2 of 3 people found this review helpful
    The recipe was fabulous! I had company over who had never tried eggplant and they LOVED it! - 4/26/08

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  • Very Good
    1 of 1 people found this review helpful
    I found that it required a lot more sauce than this for the amount of eggplant called for, so I added some marinara. I use the Parmesan with the breadcrumbs as the coating instead of putting it on top. Overall a delicious recipe, very low in fat if you use fat free mozzarella like I do, too! - 10/11/10

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  • Very Good
    1 of 1 people found this review helpful
    I enjoyed this, but next time I'll add more sauce. It was a little dry. I also needed a lot more bread crumbs than 1/2 cup, so maybe I did it wrong? Overall enjoyable, though. - 9/23/10

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  • 1 of 1 people found this review helpful
    I love eggplant but have never cooked with it. This recipe was simple yet tasty!!! Love it! - 9/10/10

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  • Incredible!
    1 of 1 people found this review helpful
    Most delicious! I used tomato sauce instead of paste and added fresh mushrooms and red peppers to spice it up a bit. My husband said it's the best he's ever eaten. Thanks for a great recipe! - 9/8/10

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  • Very Good
    1 of 1 people found this review helpful
    Delicious! Even better when reheated the next day!! - 8/25/10

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  • Incredible!
    1 of 1 people found this review helpful
    We invited friends over for our first ever vegetarian meal! It was a big hit. I didn't have balsamic vinegar so I left it out as some others had suggested. It was delicious! - 7/6/10

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  • Very Good
    1 of 2 people found this review helpful
    Amazing and easy! - 5/4/10

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  • Very Good
    1 of 2 people found this review helpful
    This was great! A little *too* great :) A special occasion dish this will be. Thanks for sharing! - 3/14/10

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  • This was delicious! I used Prego spaghetti sauce instead of the cut up tomatoes and spices. - 1/16/14

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  • Will definitely be making again. Basically everyone on my floor wishes they were eating dinner with us! And it tastes as good as it smells. So worth it for that little bit of extra effort. - 2/9/13

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  • Delicious! used parmesan to coat the eggplant and left off the last 2 ingredients. - 11/11/12

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  • I love eggplant -- I made this recipe ommiting the vinegar -- I used panko for breadcrumps -- Love it - 1/5/12

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  • Awesome! - 11/16/11

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  • I chose not to dip the slics of eggplant in egg and bread crumbs and instead spritzed them with olive oil and baked them in the oven. I didn't miss it. I didn't have fresh basil so I mixed in some fresh pesto that I made and I liked the extra kick. Yum! - 10/27/11

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  • Fantastico - 9/10/11

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  • Very good - 7/21/11

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  • I have had bad luck making Eggplant Parmesan and this was delicious! My whole family loved it! - 5/2/11

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  • I wanted low salt so I used a can of Hunts diced garlic basil tomatoes no salt added - juice and all. I also reduced the Mozzarella just a bit and purchased Pastene Parmesan (lowest salt content) DELICIOUS ! - 8/22/10

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  • I misread the instructions and made them in single layers. My daughter said it was like having her own little pizza. My husband, who was sure he'd hate it, loved it! - 7/22/10

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  • cant wait to try it! - 6/11/10

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  • 0 of 1 people found this review helpful
    going to try this for supper - 3/9/10

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  • Very Good
    0 of 1 people found this review helpful
    Made this for dinner last night. It was our first time trying eggplant, and we thought it was pretty good. The portions are nice and big! You could serve with noodles or garlic bread. - 2/25/10

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  • Incredible!
    0 of 1 people found this review helpful
    This recipe is full of flavor, not fat! Yummy! - 1/15/10

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  • Incredible!
    0 of 1 people found this review helpful
    This is a no-fail way to enjoy eggplant. It's a staple during the winter in our house. - 1/9/10

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  • Really enjoyed this. - 10/27/09

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  • Sooo much better (and neater) than frying the breaded eggplant slices! Thanks for sharing. - 5/3/09

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  • Ive made this recipe several times and I love it! I add mushrooms and omit the basil! It is time consuming, but def. worth it! - 4/25/09

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  • Great way to cut the fat from eggplant parm. I've made it with prepared sauce too and it's still really good and easier. Delish! - 3/16/09

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  • Tasty! I added a little dry red pepper to my sauce to give it a little kick. - 3/3/09

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  • So yummy! I had never had eggplant and was afraid to try it, but I am so glad I did....DELICIOUS! - 2/6/09

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  • Tasted really good, but I found that it was way too much work. I guess eggplant parm. isn't normally an easy dish because no one else seemed to find it too much work. Don't think I will make this again, but if someone has the time go for it, it tasted really good!!! - 2/4/09

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  • This was incredible. Absolutely loved the taste and the fact that it is low fat is even better. I used Red Gold diced tomatoes-chili ready to give it a little spicy taste. Wonderful. Thanks for sharing - 1/28/09

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  • Good
    0 of 1 people found this review helpful
    We made this recipe last night and enjoyed it. A healthy variation of the fried and then baked version. - 1/17/09

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  • 0 of 1 people found this review helpful
    Very good. No one would ever know it's lower fat & calories. Thank you for sharing! - 1/9/09

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  • YUM!! This was a GREAT recipe and we really enjoyed it! - 10/13/08

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  • Very tasty. I found that I needed more breadcrumbs to coat the eggplant. I also omitted the garlic and used italian seasoning. I used about 1.5 x the tomatoes, but still found it a little dry. Next time I will use a lot more tomatoes, and more onions. Balsamic vinegar was a nice touch! - 10/10/08

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  • This is wonderful!! My aunt in New Orleans use to make eggplant parmesan every time we would visit. Brought back great memories. - 10/9/08

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  • 0 of 1 people found this review helpful
    This was excellent - I love the chunks of tomato with the eggplant. I never knew that by salting the eggplant it took out the bitterness, but it sure did. I used provel - a small amount on top of each slice. Fabulous - I brought a leftover portion for lunch today. - 10/8/08

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  • This was awesome. My husband and I really enjoyed it. It had a very good flavor. I will definitely make this again. - 10/7/08

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  • Good alternative to frying the eggplant - 10/5/08

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  • 0 of 1 people found this review helpful
    I'm going to farmers market tomorrow i will get eggplant and cook this. Eggplant is and aquired taste i was told you like it or you don't my mom has yet to try it so i will make it for her!! thanks - 10/3/08

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  • 0 of 1 people found this review helpful
    I have always wanted to try this - I LOVE chicken parm. I am NOT a veggie fan. So if someone could email me with what eggplant tastes like? I know I am wierd...LOL - 10/3/08

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  • I don't really like eggplant and neither does my husband, but this recipe is wonderful..tastes great! - 10/3/08

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  • 0 of 1 people found this review helpful
    Love it, never had a recipie for it , Thanks!!! - 10/1/08

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  • 0 of 1 people found this review helpful
    Eggplant parm is a huge fave at our house, but it's been off the menu for ages, as most versions are just too high in fat and calories. What a delightful treat it will be to try this version and savour these awesome Italian flavours. - 10/1/08

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  • I make my eggplant almost the same except I add some peppers and onions to the sauce, no vinegar, and sometimes use a small can of tomato soup in the sauce as well; delicious! - 9/30/08

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  • Made this for dinner last night, and it is DELICIOUS! I'd never had eggplant before, but I was looking for something different and healthy to make. It is rather time consuming, but worth it, as far as i'm concerned. Hubby loved it too! - 9/30/08

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  • This recipeis great! It is a little time consuming, but well worth it. My meat loving husband had 3 helpings. The sauce was really good. I will definately make the sauce again for other recipes. This one is a keeper. Thanks for the recipe! - 9/29/08

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  • I had been looking for a new recipe for egg plant. I learned to stir fry eggplant with mushrooms, green pepper, onions and garlic in 2 table spoons of olive oil. - 9/29/08

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  • Definitely making this again! - 9/28/08

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  • 0 of 1 people found this review helpful
    I love eggplant parm; but am really picky about it because I hate it when the eggplant is fried....which makes this recipe GREAT! - 9/28/08

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  • I loved it!!!!!! Even my husband that does not like egg plant too much, he just loved it!!!!!! He even asked me to make it again.
    Thank you very much for sharing this wonderful recipe!!!!! - 9/28/08

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  • 0 of 1 people found this review helpful
    I can not wait to try this, sounds wonderful!!! - 9/26/08

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  • I love eggplant and this was great! I added finely chopped green peppers and mushrooms. Served with
    Cole's garlic bread and "Parmesan Asparagus!! - 9/26/08

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  • I've never had eggplant parm, but this good. My bf's 90 year old granddad & father both really liked it, which was VERY surprising. I thought it was pretty good and easy to make. I used regular tomatoes chopped, but canned might've made the sauce better (more juice). It seemed to need more liquid. - 9/25/08

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  • 0 of 1 people found this review helpful
    This sounds very easy and good to make. - 9/24/08

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  • 0 of 1 people found this review helpful
    YUM! I love eggplant parmesan - thank you for a lower cal version!!!!! - 9/24/08

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  • Incredible!
    0 of 1 people found this review helpful
    this sounds wonderful. i can't wait to make it for my family. - 9/24/08

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  • I love eggplant parmesian and I will surely try this recipe out. - 9/24/08

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  • 0 of 1 people found this review helpful
    Looks good, there is a website of a zillion eggplant recipes, if anyone is interested. Egglant is swell! - 9/24/08

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  • I, too, make this recipe or at least its very similar. All the taste of great eggplant parm but without all the fat. YUM! Thank you for submitting the recipe. - 9/23/08

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  • Incredible!
    0 of 1 people found this review helpful
    Yummy recipe. I love, love, love eggplant. Gonna make this tonight. - 9/23/08

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  • 0 of 1 people found this review helpful
    I frequently make eggplant parmesian and always pan fry the eggplant and bread crumbs. I am excited to try this version. - 9/23/08

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  • Eggplant is such a wonderful vegie! This receipt is fab!! - 9/23/08

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  • You can broil your eggplant for 8-10 minutes each side and spray with non stick oil, can salt and pepper to taste, I don't use the salt. Do both sides, then you can prepare the same way as normal. I use Bertalie sauce in the pouch, as well as the mozzarella cheese. It's great and no frying, or br - 9/23/08

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  • I wish I'd seen this 3 days ago before I tried to make one up on my own - I didn't pre-bake the eggplant and it was way too firm. Ended up putting the whole thing back in the oven which helped but your recipe makes sense now! :-) - 9/23/08

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  • 0 of 1 people found this review helpful
    I love eggplant parm. I just want someone to make it for me - cause I am feeilng lazy. - 9/23/08

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  • 0 of 1 people found this review helpful
    i can't wait to try this! - 9/23/08

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  • 0 of 1 people found this review helpful
    delicious - 6/27/08

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