Healthy Baked Eggplant Parmesan Stacks

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

A stiack of eggplant parmesan topped with cheese and fresh parsley

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.

Collage of 4 photos to show how to make healthy baked eggplant parmesan stacks

How do you 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.

Overhead shoot of a dish with 6 stacks of eggplant parmesan

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?

Overhead shoot of a blue plate with 3 stacks of eggplant parmesan, and a baking dish with other stacks

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
A stack of eggplant parmesan on a blue plate
Healthy Baked Eggplant Parmesan Stacks
Prep Time
5 mins
Cook Time
40 mins
Total Time
45 mins
 

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

Course: Appetizer
Cuisine: Italian
Keyword: eggplant recipes
Servings: 6 stacks
Calories: 180 kcal
Author: Daniela Anderson
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
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*
Total Fat 9g 14%
Saturated Fat 3g 15%
Cholesterol 14mg 5%
Sodium 570mg 24%
Potassium 680mg 19%
Total Carbohydrates 16g 5%
Dietary Fiber 7g 28%
Sugars 9g
Protein 9g 18%
Vitamin A 7.5%
Vitamin C 9.6%
Calcium 21.1%
Iron 6.1%
* Percent Daily Values are based on a 2000 calorie diet.

 

You Might Also Like

No Comments

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: