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

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 blissWhy 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
Cook time
Total time
Serves: 4 servings
  • 1 large eggplant, sliced into ¼ 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.
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.
Nutrition Information
Serving size: ¼ recipe Calories: 86 Fat: 3.5 grams

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


Healthy Eggplant Parm- 86 calories of blissDo 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!



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  1. Amber says

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

  2. Melanie says

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

  3. tina says

    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.

    • says

      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.

    • Corry says

      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. =)

  4. Kari Cooper says

    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

  5. Marianne ("Mare") Masterson says

    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!

  6. says

    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!

  7. tara says

    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!!!

  8. John says

    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.


  9. Lauren says

    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.

  10. Rachel says

    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!

    • says

      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.

  11. Ilona says

    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.

  12. Nichole says

    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.

  13. Kristen says

    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! 😀

  14. Caitlin says

    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!

  15. Jean L. says

    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.


  16. says

    I think I am going to try this tonight. I think I will puree some tofu and layer it in almost like a lasagna (but still lighter. I have never made eggplant before and I will admit it makes me a little nervous. Wish me luck!

  17. Jess says

    Made a small pan of this last night and it was delicious! Leftovers today were also great! I really didnt think they would be. Eggplant always comes out slimy for me and with this recipe it wasnt slimy at all! Thank you!!!


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