No-Fry, No-Bread Eggplant Parmesan

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 208.0
  • Total Fat: 10.5 g
  • Cholesterol: 19.9 mg
  • Sodium: 566.1 mg
  • Total Carbs: 18.5 g
  • Dietary Fiber: 5.0 g
  • Protein: 11.4 g

View full nutritional breakdown of No-Fry, No-Bread Eggplant Parmesan calories by ingredient
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A lighter version of a favorite! A lighter version of a favorite!
Number of Servings: 8


    2 large eggplants (can peel if desired)
    4 oz fat free ricotta
    8 oz lowfat shredded mozzarella
    1 can (3 cups) marinara sauce
    3 cloves garlic
    2 tbsp Italian seasoning
    2 tbsp extra virgin olive oil
    2 tbsp grated Parmesan
    Kosher salt


Slice the eggplant into 1/4" slices. Coat each side in kosher salt (this will be rinsed off later, it won't affect the sodium content) and put them in a dish or plate. Let the eggplant sit for 30 minutes.

Preheat oven to 350 degrees F. Combine olive oil, 1 tbsp Italian seasoning, 1 tbsp Parmesan, and 1 crushed garlic clove in a small dish.

Rinse the salted eggplant and let drain. Spray a baking sheet (or two) with nonstick spray. Lay the eggplant slices on the baking sheet(s) and brush with the olive oil mixture. Bake at 350 for 15 minutes on each side. Remove from oven, but leave oven on.

In a mixing bowl, combine the ricotta cheese with the remaining garlic cloves, Italian seasoning, and 1 cup of the mozzarella.

Spray a 9"x13" baking pan with nonstick spray. Spoon a little marinara sauce in the bottom. Arrange a layer of eggplant slices. Top with half the ricotta mixture and 1 cup marinara. Place the remaining eggplant slices in the dish next, followed by the remaining ricotta mixture. Pour the rest of the marinara over the whole thing. Top with the remaining mozzarella. Sprinkle the rest of the Parmesan cheese on top, and finish with a dash of Italian seasoning for color.

Cover the dish with foil and bake at 350 for 30 minutes. Remove the foil and bake for another 15 minutes. Remove from oven and let sit for 10-15 minutes before serving.

Makes approximately 8 servings.

Number of Servings: 8

Recipe submitted by SparkPeople user SCHNOOGLES.

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