Low Calorie Eggplant Parmesan Recipe – Crispy and Delish!

12 Jan

Mmmm. Crunchy, crispy and mouth-watering eggplant parmesan. Don’t worry, it’s no longer off limits with this easy and delicious low calorie eggplant parmesan recipe. Approximately 255 calories per serving.

I love eggplant. I probably consume at least one a week. I cube it up and put it in curry (recipe coming soon!) or just saute it with other veggies. Every once in a while, I get in the mood for eggplant parmesan, so I’ve created my own, oil-free, non-fried and baked version that is low calorie and delicious! Also, check out the low calorie lunch or dinner idea at the end of this article for a 350ish calories awesome Italian low calorie meal idea!

Serving size: 4 servings (3-4 eggplant slices) Approximately 255 calories per serving.

You will need:

  • 1 medium eggplant, peeled and sliced into 1/2″ slices.
  • 1/2 cup of panko whole wheat bread crumbs
  • 1/2 cup of fat free, low sodium parmesan cheese
  • 1 tbsp dried basil
  • 1 egg
  • 1 tbsp fat free milk

Topping (Optional, but included in the 255 calories, so go for it!)

  • 1 cup of fat free mozzarella cheese
  • 1 cup of low calorie, low sodium marinara sauce.

Directions:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. In one plate, combine bread crumbs, parmesan cheese and dried basil to create the breadcrumb mixture.
  3. In another plate, throughly stir the egg and milk.
  4. Coat each eggplant slice in the egg mixture, and then dip and coat with the breadcrumb mixture.
  5. Repeat for all the slices and place onto a non-stick baking sheet.
  6. Bake for 8 minutes, turn slices over and bake for another 2 minutes, or until golden brown.
  7. Plate three slices and spoon 1/4 cup heated low-cal  marinara sauce and 1/4 cup fat free mozzarella on top.
  8. Enjoy!

Notes and Variations:

  • For a vegan version, substitute egg, milk and cheese for vegan friendly options.
  • For a gluten-free version, use gluten free bread crumbs.

Low Calorie Lunch or Dinner Idea Using This Recipe:

  • 3 slices of Eggplant Parmesean (3 slices) – 255 calories
  • 1/2 cup cooked whole wheat pasta – 87 calories
  • side salad with low calorie dressing – 20 calories (adjust accordingly)
  • Satisfying Italian low calorie lunch or dinner = 362 calories!
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2 Responses to “Low Calorie Eggplant Parmesan Recipe – Crispy and Delish!”

  1. kristen 12. Jan, 2011 at 7:24 pm #

    It’s a great low calorie Italian dinner…one of my favorites! Enjoy!

  2. andrea carrie 12. Jan, 2011 at 10:32 am #

    Oh wow. Yum. Totally going to try this for dinner this week, with the pasta and side salad as you suggested. Sounds like a really filling low cal meal! I always thought filling and low cal didn’t go together, but your website makes me think differently. hahahaha
    Thanks for this recipe and italian meal idea!~!

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