Healthy Eggplant Parmesan (Baked/Vegan/Gluten Free/Paleo)

by Kelly M

Dear everyone, I am launching a large-scale petition to make spring break a month longer. You should be receiving an email shortly.

Healthy Eggplant Parm- 86 calories of bliss

I’m not going to lie… I could totally get used to this not having eight hours everyday of this legally mandated school thing. I believe they call it an education.  Ugh*. Personal betterment.

*I’m kidding! I love school. My school is amazing. But it’s late and I probably should not be writing anything for the public to see after having consumed this much Easter chocolate. You’re welcome. Let’s get started!

Healthy Eggplant Parm- 86 calories of bliss

Why Spring Break Should Be Significantly Lengthened: A Persuasive Persuasion 

(Side note: What do you mean I need to work on my literary arguments?)

  • I can now go to sleep at ridiculous hours.
  • I can therefore now wake up at even more ridiculous hours.
  • I can do projects that I have been wanting to do for 100 million years, such as publish a To-Make List page that I announced in, oh, JANUARY.
  • I can choose not to do projects in favor of watching Dance Academy.
  • I can provide others with fair warning not to watch Dance Academy. Seriously. Don’t. (It was just so completely utterly tragic when… never mind.)
  • I can prepare myself and my mother proper food. We no longer have to live on stir fry (yes, I’m aware I probably need to work on that). We can now eat eggplant parm.
  • I can give myself examples of how not to write literary arguments.

Healthy Eggplant Parm- 86 calories of bliss

Honestly, eating a dinner from my home kitchen that was just so good was incredibly refreshing. I haven’t had time to breathe let alone cook lately, and I cannot tell you how pleased I was with this healthy eggplant parmesan.

When I was a whipper snapper, it was my favorite Friday treat to go to this Hoboken restaurant called Matteo’s after dance class. My order was always always always penne pasta with no butter and melted mozzarella cheese, but to be well-balanced (of course), my mother would let me steal some eggplant parm off her plate. I mean she offered salad too, but I had my priorities straight.

Healthy Eggplant Parm- 86 calories of bliss

This healthy eggplant parmesan is just as good if not better than the caloric glob at my beloved Matteo’s, and it is so much easier to make than traditional eggplant parmesan. Not only do you forgo the calories in breading and frying, you also forgo the time! Do you know how much oil scars hurt? A lot. Not to mention the emotional scar of having to wearing sweat pants all the time.

Aah. The satisfaction of wearing sweat pants by choice. It’s a beautiful thing.

Healthy Eggplant Parm- 86 calories of bliss

Dedicated to Ellen the cowdame. (Again, how is that not a word spellcheck??) I love you girl.

Healthy Eggplant Parmesan (Baked/Vegan/Gluten Free/Paleo)

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Yield: 4 servings

Serving Size: 1/4 recipe

Calories per serving: 86

Fat per serving: 3.5 grams

Healthy Eggplant Parmesan (Baked/Vegan/Gluten Free/Paleo)


  • 1 large eggplant, sliced into 1/4 inch thick slices
  • 1 ½ cups canned tomato sauce
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • ½ cup shredded cheese (see note below)
  • salt and pepper, to taste


  1. Preheat broiler. Line an 8x8 baking dish with foil and set aside.
  2. Place the eggplant slices in an even layer on a baking sheet. Spray with olive oil cooking spray and sprinkle with salt. Broil eggplant slices for about 7 minutes or until browned, flip, and broil for about 5 more minutes.
  3. Meanwhile, measure the tomato sauce out in a 2-cup glass measuring cup, and stir in oregano, basil, salt, and pepper. In the prepared baking dish, layer: ½ cup sauce, ½ the eggplant slices, ½ cup sauce, ¼ cup cheese, ½ the eggplant, ½ cup sauce, and ¼ cup cheese. Bake in the oven at 425 degrees Fahrenheit for 25 minutes. Devour.

Recipe Notes and Substitutions

Use any kind of shredded cheese you like. I used reduced fat Beemster.

To keep this recipe vegan, use vegan cheese.

To keep this recipe low sodium, omit salt.

There’s a reason the calorie count allows you to eat the whole recipe. Consider this a warning.


Healthy Eggplant Parm- 86 calories of bliss

Do you like Italian food? What’s your favorite kind?

I am secretly Italian. It’s true (like how I’m secretly French by the way I eat cheese). I love pizza, pasta, and now even salad! I can’t choose a favorite, but if I did, it would be something with cheese.



P.S. I have been having some technical problems!! Apparently many of my comment responses have not gone through. If you asked me a question in a comment and did not receive a response, please forgive me. I am trying to go through and re-answer everything as best as I can. Also, my server was down for a few hours this morning. I am so very sorry for the inconvenience!



Leave a Comment

{ 62 comments… read them below or add one }

1 Amber April 2, 2013 at 3:41 pm

Can’t wait to get an eggplant and make this! It looks amazing! This made my mom a very happy person too!


2 Kelly M April 4, 2013 at 10:59 pm

I hope you enjoy, Amber! ;)


3 Lauren @ Fun, Fit and Fabulous! April 2, 2013 at 8:11 pm

This looks amazing!! I love eggplant parmesan so I can’t wait to try your version!


4 Kelly M April 4, 2013 at 11:01 pm

Eggplant parm lovers unite!!


5 Meg April 3, 2013 at 9:13 am

Definitely purchasing eggplant this week at the store :)


6 Kelly M April 4, 2013 at 11:02 pm

Happy eggplant shopping!

P.S. Love your profile pic!


7 Melanie April 9, 2013 at 3:04 pm

Have this in the oven now… easy. I am the only one who eats eggplant. Can’w wait to try it!


8 Kelly M April 10, 2013 at 9:21 pm

Thank you! Please keep us in the loop!


9 Valerie Paquette April 12, 2013 at 6:09 pm

This would be even more amazing (As if it could) under some spaghetti squash!!


10 tina April 23, 2013 at 2:06 pm

I am not a fluent chef, so please excuse my elementary questions… there is a reason I Googled “EASY Eggplant Parm”. For the broiling step should I broil on Hi or Low? Also, what is the reason for lining the pan with foil?
Thanks for sharing your recipe.


11 Kelly M April 25, 2013 at 9:19 pm

Hi Tina! Sorry for the confusion. Your oven should only have one “broiler” setting. You set your oven to broiler (it’s like a temperature), then pull out the bottom part of your oven, pop in the dish to cook, and proceed as directed! Feel free to ask me any other questions you may have.


12 Beth June 10, 2013 at 9:34 pm

Some stoves have high and low. I would do high but don’t walk away.


13 Corry April 29, 2013 at 6:37 am

Lining the pan with foil is for your sanity… Cleaning a pan after any parm recipe is not an ideal way to end a day… It can easily be more complex than the actual recipe. =)


14 Kelly M May 1, 2013 at 9:44 pm

So true. Foil for the win!


15 Kari Cooper June 5, 2013 at 6:21 am

Ok, first of all, I think you are Uhh maz Zing!! I so enjoy your blog and reading scout what new recipes you come up with! And second, This eggplant parm was soo rediculously good!! I made it and doubled the recipe for my meat and potatoes hubby and kiddos and they absolutely loved it! I am so glad you shared this recipe..Its definitely a keeper and has become one of my families favs and now request it often!!! How cool is that?!! Thanks, Kari


16 Kari August 6, 2013 at 12:10 am

Not scout..I enjoy reading about.. silly phone..


17 Nancy June 10, 2013 at 4:41 pm

Made this for dinner tonight! YUMMY!


18 Kelly M June 11, 2013 at 11:24 am

Thank you Nancy!


19 Marianne ("Mare") Masterson July 9, 2013 at 1:28 pm

Wow, I am making this for dinner tonight. I used to “roast” my eggplant (after I stopped the breading/frying part), but tonight I will broil it! Do you know a good vegan mozzarella style cheese that is not soy? Otherwise, I will have to use real cheese. It is my favorite food too and I am a Jersey girl, 2 things we have in common! On Sunday evening, I made your cauliflower risotto for the first time and served it to company. I got someone to eat cauliflower who hates it — and she liked it! Score 2 for me and 5 for you on this one!


20 Katie August 24, 2013 at 4:33 pm



21 blyn July 16, 2013 at 3:14 pm

Not good to line with foil. Acid in sauce effected by foil. Use parishment paper. Making recipe now glad lower cal


22 Desiree July 17, 2013 at 4:08 am

Came across this recipe while searching google and oh man, am I glad I did! We made this last night for dinner and it was absolutely delicious, in fact, it was so good, we’re planning on making it again! My fiance said it’s going to be a number one meal staple in our house from now on and I couldn’t be happier. Definitely delicious and you were right about not having any left!


23 Kelly M July 18, 2013 at 2:34 pm

Yaaay! I’m so glad you (and your fiance) enjoyed it, Desiree!


24 Jess July 20, 2013 at 4:59 pm

I have this in the oven right now. You have no idea how excited I am. :)


25 Kelly M July 27, 2013 at 2:49 pm

Yay! I’m excited too. Enjoy, Jess!


26 Jess July 29, 2013 at 7:42 pm

Just reviewed your fantastic recipe over on my blog. You can find it here:

:) Thank you!!!


27 tara July 28, 2013 at 3:18 pm

I just made this and it is AMAZING!! I had never tried eggplant before, so i wasn’t sure if i would like it…. but i did!! i am not a fan of tomato sauce, so i used light Alfredo sauce instead and omitted the cheese!!!! Sooooooooo delicious!!!


28 Kelly M July 29, 2013 at 5:21 am

Eggplant alfredo? Brilliant!


29 John August 10, 2013 at 5:14 pm

Being an italian I decided to alter your recipe. After slicing the eggplant I drop them into an eggwash and then dust them with almond meal. I then fry them in a skillet with coconut oil until golden brown on both sides. Next you will put a very thin layer of tomato sauce into a glass baking dish and add a layer of eggplant and whole-milk mozzarella, repeat tomato sauce and eggplant layers until you have used all of your eggplant. On the final layer of eggplant do not put cheese, top it off with your tomato sauce and back for 15-20 minutes at 375. After you bake it for 15-20 minutes remove the eggplant from the oven and top with more mozzarella cheese and put back into the oven for 5-10 minutes; however, once you put the eggplant in the oven turn your thermostat to 425. Once the cheese is bubbling and starts to golden its ready. I usually let it cool about 5 minutes after removing from the oven.

Hope you all enjoy my modification, should you give it a try.



30 Carol August 23, 2013 at 1:22 pm

This is a great recipe. I use Daiya mozzarella shreds and jarred sauce and it tastes great. Thanks so much.


31 Kelly M August 24, 2013 at 9:11 pm

I’m so glad you enjoyed it Carol!


32 Mary August 30, 2013 at 1:32 pm



33 Kelly M September 30, 2013 at 10:08 pm



34 Caitlin August 31, 2013 at 1:14 pm

This was simple and delicious. Thanks for the recipe. :-)


35 Kelly M September 1, 2013 at 8:13 am

Thank you Caitlin!


36 marianne September 11, 2013 at 6:41 pm

Thanks for this great recipe. Made it tonight. I used nutritional yeast instead of cheese. Delish!


37 Kelly M September 13, 2013 at 8:34 am

Thank you Marianne! I’m so glad you enjoyed it.


38 Lauren September 11, 2013 at 6:57 pm

Girl, you’re fifteen?? I’m 22 going into senior year of college and I’ve been dying for some good eggplant parm on a budget! Definitely going to be doing this soon. Good work on the blog, keep it up! Wish I had the time to put together something like this… but ahhh the joys of engineering.


39 Anne October 5, 2013 at 1:35 pm

Wow, the eggplant was so good and so simple to make.


40 Kelly M October 5, 2013 at 3:40 pm

So glad you enjoyed it!


41 Rachel October 14, 2013 at 5:28 pm

I found this on Pinterest and finally got around to making it tonight. So glad I did! It was so delicious!! I added a little crushed red pepper in the sauce for some kick and used just a tad more cheese, but otherwise followed the recipe. Thanks for sharing!


42 Kelly M October 27, 2013 at 2:22 pm

I’m so glad you enjoyed this Rachel! Thank you for trying it!


43 Altoid October 25, 2013 at 8:13 pm

Is it possible that this could be used during a scrabble tournament?


44 Kelly M October 25, 2013 at 8:19 pm

Yes. They threw this at us along with the oreos from your desk and the cereal I confiscated from my mother. And then we danced for each other. I’m still not sure who won.


45 Sangi November 30, 2013 at 9:15 am

Where to find good vegan cheese?


46 Kelly M December 28, 2013 at 6:43 pm

Whole Foods is wonderful!


47 Ilona December 8, 2013 at 7:38 pm

This is really awesome. I made it in my toaster over and my husband asked for more. Made it with daiya chedder vegan cheese slices, this time I’m making with my own vegan cheese sauce. Love how simple this is.


48 Kelly Red January 8, 2014 at 1:10 pm

Im attempting paleo ….Douglas you have some direction oranges toons to offer since is no dairy, no processed, no grains and no legumes…bummer :0(


49 Nichole January 23, 2014 at 8:30 am

I made two versions of this last night, vegan and non-vegan. Both were absolutely delicious! What a great and quick eggplant parmesan recipe not-to-mention healthier than the alternative/traditional recipes.


50 Kelly M January 24, 2014 at 10:57 pm

Yay, I am so glad you enjoyed this Nichole! Sometimes a little non-vegan cheese is necessary. ;)


51 Ashley February 10, 2014 at 5:21 pm

Just made this tonight, soo good!


52 Kelly M March 28, 2014 at 10:34 pm

So glad you liked it Ashley!


53 Kathy February 22, 2014 at 3:34 pm

Just made this tonight for dinner!! Looking forward to dinner!!


54 Kelly M March 14, 2014 at 10:39 pm

I hope you enjoy it!


55 David Martin March 11, 2014 at 2:51 pm

Made it and loved it


56 Kelly M March 11, 2014 at 11:40 pm

I’m so glad!


57 Kristen April 6, 2014 at 7:42 pm

Hello! So I took a look at this recipe thinking, “This is ridiculously simple… can it really be that super awesome tasting?”. I’m super picky about eggplant. I want to love it, but it likes to give me trouble. I just finished eating this (along with my 9 year old daughter) and well, we loved it. In fact, I have two more eggplants that will surely be made into this lovely dish this week.

Thanks for the awesome recipes! I have several more of yours I’m going to be trying soon. I’m always trying to eat healthfully (and hey, I’m vegetarian, too! Yay us!), so your blog is just right up my alley. I actually was vegan for 4-5 years, but cheese threw me off track… and then eggs. Dangit, they’re just so darn good. I am trying to incorporate more vegan meals into my life though. I can see this totally helping! (Okay, not this recipe. I won’t talk about the amount of cheese in which I smothered this dish.) Anyway, thank you! :D


58 Kelly M June 16, 2014 at 12:21 pm

Yay! I am so happy you enjoyed this, Kristen! One can never consume too much cheese. :)


59 Caitlin April 28, 2014 at 4:12 pm

I just popped this in the oven! It smells and looks incredible. I made my own tomato sauce with onions, garlic, shredded carrot (for sweetness) basil, parsley, salt and pepper. I LOVE breaded eggplant parm but the broiling idea is genius! You have a bright future ahead of you in the culinary world!

Thanks for the great idea! I will be serving this over zucchini pasta. Yummy!


60 Kelly M June 16, 2014 at 12:15 pm

Thank you very much Caitlin! So happy you enjoyed this.


61 Jean L. May 12, 2014 at 11:48 am

Hi, Kelly. My sister made this for me today (eating it up now), and it was super. She did modify it a little. Since we had no vegan cheese, she omitted that. She also put breadcrumbs in it, and white beans in one side. Not really the original recipe, but this post saved the day–as far as eggplant goes. Thank you.



62 Kelly M May 16, 2014 at 6:37 pm

Yay! I am so happy you enjoyed this, Jean! Your sister’s modifications sound great.


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