Low Calorie Eggplant Parmesan

This Low Calorie Eggplant Parmesan recipe is only 167 calories for large serving!

I removed the breading from the eggplant parmesan recipe. Cutting hundreds of calories and the majority of the carbohydrates from it, and the result is a light and yummy version of the original.

Removing the breading from this eggplant Parmigiana recipe not only saves calories, and carbohydrates. It doesn’t change the taste or texture at all!

Low Calorie Eggplant Parmesan

Low Calorie Eggplant Parmesan Ingredients

This simple eggplant Parmesan recipe calls for only six ingredients. One of them being salt… So let’s just say five ingredients.

Shopping list for Healthy Eggplant Parmesan:

• Eggplant 
• Salt
• Marinara sauce
• Tomato sliced
• Mozzarella cheese
• Parmesan cheese

How to Make Healthy Eggplant Parmesan

This healthy eggplant parmesan is easy and yummy! And because we skip breading and frying the eggplant, it’s much quicker (and yes healthier) as well.

How to Make Healthy Eggplant Parmesan:

1. Line a baking sheet with paper towels. Sprinkle 1 teaspoon of salt over the paper towels.
2. Spread the eggplant rounds over the salted paper towels, cover with another teaspoon of salt. Top with more paper towels. (You may need to do two layers, that is ok… just make sure paper towels are between the layers of eggplant)
3. Let the eggplant rounds sit for 2-10 hours. The salt will help them sweat out excess moisture.
4. Preheat the oven to 350°.
5. Spread 1/3 cup of marinara sauce on the bottom of a baking dish. Add 1 layer of eggplant, add 1/3 cup marinara sauce, then 1 teaspoon of Parmesan cheese. Add another layer of eggplant, sauce, and cheese. Top with tomato slices, the remaining marinara sauce and mozzarella cheese.
6. Bake for 45 minutes, uncovered until the cheese is melted and slightly browned.
7. Let sit for 10–15 minutes before serving.

Now that you know how to make eggplant Parm, let’s move onto the shareable recipe card. There, you can double or triple the recipe, find my low calorie marinara sauce, and more.

This eggplant Parmesan baked recipe it’s easy and delicious! The recipe card below for easy egg plant Parmesan will do the math for you so you can double or triple the ingredients to make more servings.

Low Calorie Eggplant Parmesan Recipe

This low calorie eggplant parmesan is packed with good for you ingredients! I like to add in sliced tomato, it’s how my 1st generation Italian Mother did it. But you can skip it if you prefer.

Low Calorie Eggplant Parmesan

Lose Weight By Eating

One serving of this eggplant Parmesan is only 167 calories!

This is the best eggplant Parmesan recipe you'll find, especially if you're looking to reduce calories, and avoid extra carbohydrates. We skip breading the eggplant, saving hundreds of calories, without changing the flavor or texture at all!

You can make things easy, and purchase some organic, store-bought marinara sauce. Or you can make my low calorie marinara sauce included in the link below. Either way, this baked eggplant Parmesan will become one of your favorite dinners.

4.75 from 8 votes

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 45 minutes mins

Eggplant sweating time: 2 hours hrs

Total Time 2 hours hrs 55 minutes mins

Course Main Course

Cuisine Italian

Servings 4 servings

Calories 167 kcal

Equipment

• Paper towels

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 1 large eggplant sliced in 1/2-inch rounds
• 2 teaspoons salt
• 2 cups marinara sauce
• 1 large tomato sliced
• ½ cup mozzarella cheese
• 2 teaspoons parmesan cheese

Instructions

 

• Line a baking sheet with paper towels. Sprinkle 1 teaspoon of salt over the paper towels.
• Spread the eggplant rounds over the salted paper towels, cover with another teaspoon of salt. Top with more paper towels. (You may need to do two layers, that is ok… just make sure paper towels are between the layers of eggplant)
• Let the eggplant rounds sit for 2-10 hours. The salt will help them sweat out excess moisture.
• Preheat the oven to 350°.
• Spread 1/3 cup of marinara sauce on the bottom of a baking dish. Add 1 layer of eggplant, add 1/3 cup marinara sauce, then 1 teaspoon of Parmesan cheese. Add another layer of eggplant, sauce, and cheese. Top with tomato slices, the remaining marinara sauce and mozzarella cheese.
• Bake for 45 minutes, uncovered until the cheese is melted and slightly browned.
• Let sit for 10–15 minutes before serving.

Nutrition

Serving: 2cupsCalories: 167kcalCarbohydrates: 26gProtein: 5.9gFat: 5gSaturated Fat: 1.8gCholesterol: 7mgSodium: 1152mgPotassium: 765mgFiber: 7.8gSugar: 15.7gCalcium: 76mgIron: 1mg

Keyword Healthy Eggplant Parmesan, Low Calorie Eggplant Parmesan, Skinny Eggplant Parmesan

Tried this recipe?Let us know how it was!

Nutrition and Calories in Eggplant Parmesan

Please note, if you choose to make my low-calorie homemade marinara sauce recipe, the sugar will be significantly lower than what is shown in this nutrition label.

When creating this nutrition label, I assumed most of you would be purchasing store-bought marinara sauce. Store-bought marinara sauce has quite a lot of sugar in it, and thus this recipe it may appear to be high in sugar.

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Article History:

• Originally written and published on December 30, 2020 by Audrey Johns
• Updated on March 20, 2023 by Audrey Johns
• Updated on September 20, 2023 by Audrey Johns