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Whole Grain Eggplant Parmesan Recipe

From the Fit Community: Baked Whole Grain Eggplant Parmesan

FitSugar reader For the Love of Fiber slashes the calories in an Italian standby, eggplant parmesan, and shares the recipe in our Healthy Recipe group.

This is a modern and fiber-loving spin on an old Italian favorite, best reserved for a relaxing Sunday dinner, when you have some time to dedicate to the prep of this amazing dish. Using whole grains to bread the eggplant and baking instead of frying makes all the difference. If you're feeling really authentic, you can make an easy sauce (or should I say "gravy" for all you Italians out there) from scratch, but a good quality store bought sauce will do just fine. 

Stretch your dollar and add even more fiber to the mix by serving over a small bed of whole wheat angel hair or spaghetti, such as Mara's Pasta and you'll have more than enough leftovers for tomorrow's lunch and/or dinner. Perhaps an eggplant parm sub (whole grain roll, of course!)? Just reheat in the oven, toast the roll, toss together a nice salad of mixed greens, and you've got another hearty meal. Use organic ingredients when possible.

Read on for the recipe.

Yield: 8 servings | Prep Time: 1 hour | Bake Time: 45 min

Ingredients

2 small, firm eggplants, peeled *
1/2 tsp. Celtic sea salt
1 1/2 to 2 1/2 cups whole wheat bread crumbs *
1/2 cup flaxseed meal *
1/2 tsp. garlic powder
15 grinds black pepper
2 large eggs
3/4 cup whole wheat flour *
2 cups pasta sauce *
2 cups mozzarella cheese
1/3 cup shredded parmesan cheese

* = good source of fiber

Directions

  1. Preheat oven to 400 degrees. Slice eggplant into thin slices (about 1/8 to 1/4 in. thick), vertically from the top to the bottom. Sprinkle both sides with 1/2 teaspoon of salt and set aside for 20 to 30 minutes. 
  2. In a wide, shallow bowl or large plate, combine bread crumbs with flaxseed meal, garlic powder, and black pepper. In another bowl, beat eggs with a fork until frothy. Place the flour in a third dish.
  3. Rinse the eggplant slices under cold water to remove the salt and pat dry with paper towel. Dip each eggplant slice in the flour lightly coat on both sides. Dip the floured slice in the beaten egg to coat and then lay it on the seasoned bread crumbs. Coat the crumbs on both sides. Place the breaded slice on a baking sheet and repeat with the other slices. Bake at 400 degrees for 10 minutes on each side.
  4. Place 1/2 cup of marinara sauce on the bottom of baking dish and arrange 1/3 of eggplant slices in a thick layer over top. Spoon a layer of sauce and sprinkle 1/3 of the mozzarella and parmesan. Repeat the layers and top with a layer of cheese. Bake for 45 minutes to one hour, until cheese is melted.

For this and other fiberlicious recipes, visit www.fortheloveoffiber.com.

Nutrition Facts

Serving Size: 1/8 recipe

  • Calories: 426
  • Total Fat: 18 g
  • Saturated Fat: 8 g
  • Cholesterol: 94 mg
  • Sodium: 714 mg
  • Total Carbohydrate: 45 g
  • Dietary Fiber: 11 g
  • Sugars: 11 g

Share your own healthy creations in our community Healthy Recipe group and we may feature you on our homepage!

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