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Easy Eggplant Parmesan Recipe

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Eggplant Parmesan - grain free - gluten free- real food
Wellness Mama » Blog » Recipes » Side Dish Recipes » Easy Eggplant Parmesan Recipe

Since my husband is Italian, I’m always looking for healthy versions of Italian dishes that he likes. Some favorites so far have been one-pan spaghetti over cabbage noodles, zucchini lasagna and chicken cacciatore.

We had a lot of eggplant recently in the garden and CSA, and since all I’ve ever known to do with eggplant is make eggplant Parmesan … I did.

This recipe turned out really well, and the kids, who have never been huge fans of eggplant, really liked it. I figured that some of you might be missing Italian foods now that you are grain free, so this is a healthy alternative.

Eggplant Parmesan - grain free - gluten free- real food

Easy Eggplant Parmesan Recipe

Eggplant Parmesan breaded in coconut flour with healthy grain free sauce!
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 2 hours
Calories 583kcal
Author Katie Wells

Servings

4 -6

Ingredients

  • 2-3 medium eggplants
  • salt
  • 1-2 cups tallow (or lard, or coconut oil, for frying)
  • ½ cup coconut flour (or almond flour)
  • cup arrowroot powder (or more coconut flour)
  • 2 TBSP Parmesan cheese (plus more for topping, optional)
  • 2 cloves garlic
  • ½ tsp salt
  • ¼ tsp pepper
  • 1 tsp basil
  • 3-4 eggs
  • 1 TBSP heavy cream (optional)
  • 24 oz pasta sauce
  • 2 cups mozzarella cheese (optional)

Instructions

  • About an hour before preparing, peel eggplant and slice into ¼ to ½ inch slices.
  • Place eggplant in strainer and sprinkle heavily with salt.
  • Let sit for 45 mins to 1 hour. This sweats the eggplant and makes it much less bitter.
  • After about an hour, rinse well with water and pat dry.
  • Put lard, tallow, or coconut oil in a large skillet and turn on medium heat.
  • Preheat oven to 350°F.
  • Mix coconut flour, arrowroot, 2 tablespoons Parmesan, garlic, and spices in large bowl or on a large plate.
  • In a medium size bowl, beat eggs with heavy cream, if using.
  • Dip eggplant slices in egg mixture, then in coconut flour mixture, and place in hot oil in skillet.
  • Cook approximately 4 minutes per side until browned.
  • As eggplant finishes, place in a 9×13 baking dish.
  • Pour pasta sauce over the eggplant and then top with Parmesan and mozzarella, if desired.
  • Place in oven until cheese is melted and sauce is heated.

Nutrition

Nutrition Facts
Easy Eggplant Parmesan Recipe
Amount Per Serving
Calories 583 Calories from Fat 259
% Daily Value*
Fat 28.8g44%
Saturated Fat 14g88%
Cholesterol 117mg39%
Sodium 1470mg64%
Carbohydrates 64.3g21%
Fiber 19.1g80%
Sugar 18.4g20%
Protein 17.7g35%
* Percent Daily Values are based on a 2000 calorie diet.

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What is your favorite healthy Italian dish? Let me know below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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