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Easy Eggplant Parmesan Recipe

Katie Wells Avatar

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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!

Sources
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.

Comments

25 responses to “Easy Eggplant Parmesan Recipe”

  1. Kathy Avatar

    5 stars
    I absolutely LOVED this recipe!! It came at a time when my eating options were very limited and I am SO thankful! I can’t wait to see what other recipes you have.

  2. Jasmine Avatar
    Jasmine

    5 stars
    This recipe is ridiculously good! My husband said it was the best eggplant parm he has ever had! So filling, delicious, and healthy. Thank you again for yet another amazing and healthy recipe Katie! You rock!

  3. Mariah Avatar

    5 stars
    I just wanted to say that I use this recipe almost every week, and it is SUCH a hit in my family. It’s so good that my husband (who can be a slightly picky eater) devours it quickly, and then immediately wants a second helping. I have tried it with coconut flour, and also almond flour. To date, my favorite way of making it is to use almond flour (for flour), and coconut flour (instead of the arrowroot). When I make this for dinner, I put enough eggplant in the oven to serve each of us, and fry up the rest. Any of the fried eggplant that is going to be leftover, I don’t put it in the oven, I just leave it as a plain fried piece of eggplant. Then, when we have some for lunch the next day, all you have to do is preheat the oven, dress up the pieces of eggplant with sauce and cheese and it is ready to go! It’s absolutely delicious this way, and prevents the eggplant from getting soggy with sauce while it is sitting in the fridge overnight. Thank you for this awesome recipe! 🙂

  4. Maryanne Avatar

    5 stars
    So delicious! My family LOVED it, making it again tonight! My question is how many servings and about how many calories per serving? Thank you so much for sharing all your wonderful recipes!

  5. Carol Avatar

    Wouldn’t change one thing in your recipe, it was perfect…perfectly delicious! Thanks for posting. Made it for my family and we scarfed it up. 🙂

    Rating star utility doesn’t seem to be working — give yourself 5 stars, please!

  6. Laura Avatar

    I’m going to make this using some of the over-sized zucchini out of my garden!

  7. Cindy M Avatar
    Cindy M

    5 stars
    I just made this with almond flour and Tapioca flour (since that’s what I had on hand) and it was absolutely delicious! Even my 4 year old liked it. Thank you for your wonderful recipes.

  8. Amanda Armagost Avatar
    Amanda Armagost

    This recipe is incredible! It’s much better than any traditional eggplant parmesan I’ve ever tasted. I had to double the breading, but that’s because my almond flour is pretty coarse. We served with Arugula salad, and it was a big hit around here!

  9. Gabrielle Avatar
    Gabrielle

    Mario Batali makes the best jar sauce. Nothing bad in it. All fresh ingredients. I buy it at costco. I’m making this recipe with it right now, I’ll let you know how it turns out.

    1. Gabrielle Avatar
      Gabrielle

      Delicious! Almond flour, Batali cherry tomato sauce, grapeseed oil for frying, and my husband’s home made raw milk asiago cheese.   yum

      1. Amarellia Gautier Avatar
        Amarellia Gautier

        Grapeseed oil should never be used for frying, despite what you’ve heard. Yes, it has a high smoke-point, but it’s a polyunsaturated fat which means it will oxidize quickly, which is not a good thing. Your better bet for frying is peanut oil or coconut oil. Grapeseed oil is wonderful for baking or eating raw in salads.

  10. Alana Avatar

    I always put my eggplant parmesan over a bed of fresh spinach.  The piping hot eggplant cooks the spinach as it sits to a perfect doneness and the little bit of raw spinach around the edge just adds texture.  

  11. Alana Avatar

    I always put my eggplant parmesan over a bed of fresh spinach.  The piping hot eggplant cooks the spinach as it sits to a perfect doneness and the little bit of raw spinach around the edge just adds texture.  

  12. Veronica Avatar

    I love eggplant, but hubby doesn’t.  Going to try this with chicken 🙂  Better get to it now while the kids are sleeping….

  13. Don Avatar

    I never thought of using coconut flour but I’ll have to try that. Eggplant parm is one of my fav dishes. I like to use parm cheese, mozzerella, provalone and another cheese of choice. The pasta sause from Trader Joe’s is awesome. I never thought I would say something like that bc I was always against jar sause but it is good and no nasty oils in it. It’s the organic fat free one. If you want something really easy get their marinated eggplant in the frozen section (the down side it has some of those nasty oils in it) and put on some sause and fresh mozzerella  and you won’t believe how good that is. blessings!!!

  14. MaryanneA Avatar
    MaryanneA

    How about making Eggplant Dip (Greek:  Melitzanosalata)?  Love this recipe:

    2 1/2 lb eggplants
    1/4 tsp salt
    3 garlic cloves, finely chopped
    1/2 cup EVOO
    4 Tbsp red wine vinegar
    2 Tbsp chopped fresh parsley

    Preheat broiler or barbecue and grill eggplants until skin is charred & flesh soft.  Hold under cold running water briefly to cool, then peel skin off (don’t allow to cool too much – just cool enough to handle, or flesh will turn black).  Put peeled flesh in strainer to cool completely.  Roughly chop the flesh and transfer to a bowl.  Add salt & garlic. Beating constantly w/ electric mixer on medium speed, gradually add the oil until all absorbed.  Gradually add vinegar to taste, a bit at a time.  Transfer to serving dish to chill.  Before serving, garnish with parsley.

  15. Corrie Avatar

    I have a question for you. There have been many times when I haven’t been able to find or afford a brand of sauce that has no added ingredients. When that is the case, do you think it is better to buy a brand that has a little added sugar (say fifth or sixth ingredient out of 10) and uses olive oil or buy one that has canola/soy oil but no sugar added? I’m trying to give my kids what they want and still protect their health and I don’t know which is worse, sugar or processed oils. Thanks for the advice.

    1. Wellness Mama Avatar
      Wellness Mama

      definitely a “worst of two evils” type situation, but I’d opt for a small amount of sugar over PUFAs, especially for developing kids!

  16. Sarah Avatar

    Slicing the eggplant in rounds and a little thicker would allow for faux pizzas! Top with pizza sauce, mozz and your favorite toppings, easy peasy!

  17. Kate Avatar

    Yummy looking recipe. 

    When I make eggplant parm, I use finely ground parm to coat the eggplant, after a soak in egg and cream.  Its very good.  I’ve done it with chicken as well.  One good trick I’ve learned when making parm, is that if you can’t make your own sauce, store-bought vodka cream sauce is usually your best bet for the least amount of carbs and fewest weird ingredients.  Its pretty good baked with all the goodness of your eggplant and covered in mozzarella.  Yum. 

  18. Sarahb Avatar

    Do you make your own pasta sauce or do you buy? And if you buy, which brand(s) are acceptable?

    1. Wellness Mama Avatar
      Wellness Mama

      I usually make my own… but when I run out, I buy a brand in a glass jar with no added ingredients, like Classico is one I think.

    2. Norma Avatar

      I’m Italian. I always make my own sauce. Bought sauce is not very tasty!!

4.70 from 10 votes (5 ratings without comment)

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