Healthy Baked Eggplant Parmesan Stacks

Healthy Baked Eggplant Parmesan Stacks, a delicious appetizer that is bursting with fantastic flavours. A lot lighter than the classic eggplant parmesan, but as yummy.

While I do agree that frying does make anything taste nicer, baking is not only healthier, but, done properly, can be as delicious. Aubergines tend to suck up oil like a sponge, and this is one reason I’m so against the idea of frying them. They will be too greasy for my taste, so, why not enjoy them baked?

This traditional Italian dish is absolutely beautiful. Melanzane alla parmigiana, what’s called in Italian, is incredibly satisfying for a vegetarian dish. Whoever said that vegetables are boring, clearly didn’t try this eggplant parmesan. Jam-packed with rich flavours, it’s fancy enough to be served on a special occasion as an appetizer, or even as a side with your favourite roast.

How TO make a lighter baked eggplant parmesan

It might not take less time to cook, but it’s definitely healthier.

• slice the eggplant (aubergines) keeping the skin on
• lightly season with salt and pepper, and brush with olive oil
• bake in the preheated oven at 200 degrees Celsius (390 Fahreneheit) for about 20 minutes or until golden and tender

Now, because the eggplant slices are baked without a flour coating, there is no reason not to bake them straight away. You would normally have to add some salt to the eggplant, and leave the slices around for a while so they can release some of the liquid.

• Once they slices are baked, spread a thin layer of tomato sauce over the bottom of a baking dish, then arrange one layer of eggplant slices.
• Top with plenty of grated parmesan and tomato sauce, then add another layer of eggplant slices and so on, until you finish them up. Bake for about 20 minutes, or until the cheese is fully melted.

I had 6 stacks of 4 eggplant slices each, so depending on how thick you slice the eggplant up, you should get about the same number of stacks.

What sauce works best with the eggplant stacks?

I didn’t go for a specific sauce for this recipe, I had some leftover tomato and basil sauce, and that was absolutely perfect for my healthy eggplant parmesan. So just go for your favourite sauce, and add some Italian herbs to it, if it’s plain, otherwise you are good to go.

As for cheese, obviously parmesan is the star of the show, but you can mix it with any other hard cheese of your choice, for an extra cheesy goodness. The eggplant parmesan is beautifully tender, and it simply melts in your mouth. For more eggplant goodness, how about my Greek Moussaka Recipe with Potatoes, Eggplant and Turkey?

If you’ve tried this HEALTHY BAKED EGGPLANT PARMESAN STACKS or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on FACEBOOK, and PINTEREST to see more delicious food and what I’m getting up to.

5 from 1 vote

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Healthy Baked Eggplant Parmesan Stacks

Prep Time

5 mins

Cook Time

40 mins

Total Time

45 mins

 

Healthy Baked Eggplant Parmesan Stacks, a delicious appetizer that is bursting with fantastic flavours. A lot lighter than the classic eggplant parmesan, but as yummy. The eggplant is baked until beautifully tender, and the parmesan is giving a nice sharpness. No need for deep frying and soggy eggplant, this recipe is healthy and a big hit with everyone.

Course: Appetizer

Cuisine: Italian

Keyword: eggplant recipes

Servings: 6 stacks

Calories: 180 kcal

Author: Daniela Apostol

Ingredients

• 3 eggplants (aubergines)
• 1 cup grated parmesan cheese
• 2 tbsp olive oil
• 1 cup tomato sauce
• 1/4 tsp salt
• 1/8 tsp black pepper
• 1 tbsp fresh parsley or basil

Metric - US Customary

Instructions

1. Preheat the oven at 200 degrees Celsius (390 Fahreneheit).

2. Slice the eggplants, and spread them over 2 baking trays.

3. Season lightly with salt and pepper, and brush some olive oil over.

4. Bake for 20 minutes or until golden and tender.

5. Spread a thin layer of tomato sauce over the bottom of a baking dish, arrange one layer of eggplant slices, top with tomato sauce and parmesan, then another layer of eggplant slices until you finish them all up.

6. Make sure you end with tomato sauce and cheese on top.

7. Bake for a further 20 minutes until the eggplant stacks are tender, and the cheese is melted.

8. Garnish with fresh parsley or basil.

Nutrition Facts

Healthy Baked Eggplant Parmesan Stacks

Amount Per Serving

Calories 180 Calories from Fat 81

% Daily Value*

Fat 9g14%

Saturated Fat 3g15%

Cholesterol 14mg5%

Sodium 570mg24%

Potassium 680mg19%

Carbohydrates 16g5%

Fiber 7g28%

Sugar 9g10%

Protein 9g18%

Vitamin A 375IU8%

Vitamin C 7.9mg10%

Calcium 211mg21%

Iron 1.1mg6%

* Percent Daily Values are based on a 2000 calorie diet.