• Skip to main content
  • Skip to header right navigation
  • Skip to after header navigation
  • Skip to site footer
Wellness Mama script logo

Wellness Mama®

Simple Answers for Healthier Families

  • About
  • Favorites
  • Podcast
  • Blog
  • Shop
  • Health
  • Natural Home
  • Motherhood
  • Mindset
  • Natural Remedies
  • Beauty
  • Organization
  • Travel
  • Reviews
  • Recipes
Eggplant Parmesan - grain free - gluten free- real food
  • Recipes
  • Side Dish Recipes

Easy Eggplant Parmesan Recipe

Katie WellsAug 5, 2011Updated: Jan 3, 2020
Reading Time: 2 min

This post contains affiliate links.
Click here to read my affiliate policy.

Jump to Recipe
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

Katie Wells
Eggplant Parmesan breaded in coconut flour with healthy grain free sauce!
4.70 from 10 votes
Print Recipe Pin Recipe
Prep Time 30 mins
Cook Time 30 mins
Total Time 2 hrs
Course Main
Cuisine Italian
Servings 4 -6
Calories 583 kcal

Ingredients
  

  • 2-3 medium eggplants
  • salt
  • 1-2 cups tallow (or lard, or coconut oil, for frying)
  • ½ cup coconut flour (or almond flour)
  • ⅓ 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 9x13 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

Calories: 583kcalCarbohydrates: 64.3gProtein: 17.7gFat: 28.8gSaturated Fat: 14gCholesterol: 117mgSodium: 1470mgFiber: 19.1gSugar: 18.4g
Tried this recipe?Let us know how it was!

Like this recipe? Check out my new cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

Green ebook cover with spices, bears, and veggies on a table

Meal Prep!

Busy? Save Time + Eat More Protein

With my High-Protein (Family-Friendly) Bulk Meal Prep Guide. This saves me so much time each week and keeps my family fueled! Download it free here:

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

Category: Recipes, Side Dish Recipes

Share this article

FacebookTweetPinLinkedIn
Print / PDF / Email

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Wellnesse, has a background in research, journalism, and nutrition. As a wife and 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.

  • All Posts

You may also enjoy these posts…

Healthy Moussaka Recipe

Greek-Style Moussaka Recipe (Eggplant Casserole)

Grain free and Gluten free chicken parmesan

Grain-Free Chicken Parmesan

Easy Yum Yum Sauce Recipe

Easy Miso Soup Recipe (With Veggies)

coconut milk snow cream winter kid activities

Easy Snow Cream Recipe

Easy Homemade Guacamole Recipe

Reader Interactions

Discussion (25 Comments)

  1. Gabrielle

    June 29, 2012 at 5:25 PM

    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.

    Reply
    • Gabrielle

      June 29, 2012 at 7:26 PM

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

      Reply
      • Amarellia Gautier

        May 8, 2013 at 2:35 PM

        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.

        Reply
  2. Alana

    January 23, 2012 at 7:49 PM

    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.  

    Reply
  3. Alana

    January 23, 2012 at 7:49 PM

    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.  

    Reply
  4. Veronica

    September 21, 2011 at 12:37 PM

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

    Reply
  5. Don

    August 17, 2011 at 7:01 PM

    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!!!

    Reply
  6. MaryanneA

    August 8, 2011 at 11:35 PM

    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.

    Reply
    • Wellness Mama

      August 9, 2011 at 2:21 AM

      this sounds great!

      Reply
  7. Corrie

    August 6, 2011 at 3:31 PM

    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.

    Reply
    • Wellness Mama

      August 14, 2011 at 2:53 AM

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

      Reply
  8. Sarah

    August 5, 2011 at 3:08 PM

    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!

    Reply
  9. Kate

    August 5, 2011 at 2:34 PM

    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. 

    Reply
  10. Sarahb

    August 5, 2011 at 1:29 PM

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

    Reply
    • Wellness Mama

      August 6, 2011 at 3:18 AM

      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.

      Reply
    • Norma

      December 6, 2015 at 9:51 PM

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

      Reply
Newer Comments »

Join the Conversation... Cancel reply

Your email address will not be published. Please read the comment policy.

Recipe Rating




The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. By accessing or using this website, you agree to abide by the Terms of Service, Full Disclaimer, Privacy Policy, Affiliate Disclosure, and Comment Policy. Content may not be reproduced in any form. Ads provided by CafeMedia Family & Parenting Network. Displayed ads do not constitute endorsement or recommendation by Wellness Mama.


Content

  • Home
  • About
  • Blog
  • Podcast
  • Favorites
  • Wellnesse

Support

  • Newsletter
  • Podcast Application
  • Medical Review Board
  • My Books
  • Sitemap
  • Contact

Policies

  • Privacy Policy
  • Terms of Service
  • Full Disclaimer
  • Affiliate Disclosure
  • Promo Guidelines
  • Comment Policy

Join the
Wellness Mama Tribe!


Copyright © 2023 · Wellness Mama® · All Rights Reserved · Powered by BizBudding