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Eggplant Parmesan

Eggplant Parm

A hearty dish that’s light on your waistline

Prep Time 15 – 25 minutes
Cook Time 20 – 25 minutes
Servings 4


  • 1 medium eggplant
  • 1/2 cup whole-wheat flour
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • 3 egg whites (about 1/3 cup), beaten
  • 1 tablespoon extra-virgin olive oil
  • 2 cloves garlic, minced
  • 1 small onion, chopped
  • 2 8-ounce cans no-salt-added tomato sauce
  • 2 Campari tomatoes, chopped
  • 4 tablespoons fresh Parmesan cheese, grated


  1. Preheat oven to 400°F.
  2. Cut eggplant lengthwise into 1/4-inch strips. Combine wheat flour, oregano, and basil. Dredge eggplant in egg whites, then the flour-spices mixture. Bake eggplant strips on a large oiled tray for 10 to 15 minutes, flipping halfway through.
  3. Meanwhile, make the sauce. Heat olive oil in a saucepan on medium low, add garlic and onion, and cook for 1 minute. Add tomato sauce and tomatoes. Cook for 5 to 10 minutes, stirring occasionally.
  4. Reduce oven to 350°F. Coat the bottom of a baking dish or cast-iron skillet with sauce. Arrange eggplant strips, cheese, and sauce in layers, finishing with cheese. Cover with foil and bake for 20 to 25 minutes.

Nutrition Information

Serving Size (Amount Per Serving) Measurement
Calories 203
Fat 5.9 g
Saturated Fat 1.6 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 3 g
Cholesterol 4 mg
Sodium 170.9 mg
Carbs 31.9 g
Protein 7.7 g
Fiber 10.8 g


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