Light Mediterranean Eggplant Parmigiana (Baked)
This Eggplant Parmigiana is inspired by classic Italian Mediterranean cooking but made lighter and healthier. Eggplant slices are oven-baked, layered with fresh tomato sauce and just enough cheese for comfort without heaviness. Perfect for weight loss, clean eating, and family meals.
🕒 Time
Prep: 15 minutes
Bake: 40 minutes
Total: 55 minutes
🥗 Ingredients
Eggplant
2 large eggplants
2 tbsp olive oil
Salt
Tomato Sauce
1½ cups crushed tomatoes
1 tbsp olive oil
2 garlic cloves, minced
Salt & black pepper
Fresh basil or oregano
Cheese
100 g mozzarella (fresh or low-moisture, sliced)
¼ cup grated Parmesan
👩🍳 Instructions
1. Prepare Eggplant
Slice eggplants into ½ cm rounds
Lightly salt and rest 10 minutes (optional but reduces bitterness)
Pat dry
2. Bake Eggplant
Preheat oven to 200°C (400°F)
Brush slices lightly with olive oil
Bake 20 minutes, flipping halfway, until tender and lightly golden
3. Make Sauce
Heat olive oil in pan
Add garlic, sauté briefly
Add crushed tomatoes, salt, pepper, herbs
Simmer 10 minutes
4. Assemble
In a baking dish:
Tomato sauce → eggplant → mozzarella → repeat
Finish with Parmesan on top
5. Bake
Bake at 180°C (350°F) for 20 minutes until bubbly
Rest 10 minutes before serving
💡 Tips
Use fresh basil for authentic flavor
Keep cheese moderate for weight loss
Add a layer of Zucchini to reduce calories further
Serve with a simple green salad
❓ Frequently asked questions FAQs
Is this traditional?
Yes in flavor, but lighter (traditional version is fried).
Is it weight-loss friendly?
Yes — baked eggplant, minimal oil, controlled cheese.
Can I make it vegan?
Yes — use vegan mozzarella or cashew cream.
Can I meal prep it?
Absolutely — tastes even better the next day.
🧮 Nutritional Information
Calories: 260 kcal
Protein: 12 g
Carbs: 18 g
Fat: 15 g
Fiber: 6 g