Summer Eggplant Parmesan

Active Time:

25 mins

Total Time:

50 mins

Servings:

4

Nutrition Profile:

Sesame-Free Nut-Free Soy-Free High-Fiber Vegetarian Gut Healthy

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If you’re looking for a way to use your summer bounty, this Summer Eggplant Parmesan recipe is it! Unlike traditional eggplant Parm where the eggplant gets soggy, we coat and then bake the eggplant separately from the other veggies and sauce. The result—buttery, tender eggplant with a crisp exterior that we top with marinara and melty mozzarella. But we didn’t stop there. We also roast summer squashes, tomatoes and onions, and serve them atop the eggplant to add lightness and freshness to the dish.

This lighter version of eggplant Parmesan provides plenty of protein and fiber for a filling, satisfying meal. Keep reading for more tips to make this dish yours.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

Round this dish out with a Caesar salad or a bright lemony salad, like our Arugula & Fennel Salad with Lemon Vinaigrette.
Make ahead or store leftovers in airtight containers for up to three days in the refrigerator.
Use a wire rack to allow the air to circulate around the breaded eggplant for an extra crispy texture.
You can substitute the eggplant with steamed cauliflower steaks as another delicious variation.

Nutrition Notes

Eggplant is part of the nightshade family of vegetables (tomatoes are, too). Some experts say that humans should not eat nightshades, claiming that they cause inflammation. But research does not fully support this idea. Eggplant provides fiber, vitamins, minerals and antioxidants, per the USDA.
Despite the difference in color, zucchini and yellow squash are very similar nutritionally—so much so that the USDA combines them in some of their listings. Both are lower-carb veggies that provide vitamin C, potassium, magnesium and folate. They’re also loaded with the antioxidants lutein and zeaxanthin, known for their ability to support skin, heart, eye and bone health.
Tomatoes, whether in whole form or as marinara, are loaded with vitamins A and C and antioxidants. The nutrients in tomatoes are linked with a healthy heart, cancer prevention and healthy skin.
Cheese provides protein, calcium and probiotics, making it a healthy addition to any dish. While it does also have saturated fat, there is some evidence that the type of saturated fat in cheese might not negatively affect health like once thought.

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Ingredients

Cooking spray
1 (1-pound) eggplant, unpeeled
1 cup whole-wheat panko breadcrumbs
1/4 teaspoon onion powder
2 teaspoons salt-free garlic-and-herb seasoning, divided
1/4 cup whole-wheat flour
1 large egg, beaten
1 medium zucchini, chopped (about 1 1/4 cups)
1 medium yellow squash, chopped (about 1 cup)
1 cup multicolored grape tomatoes
1 small red onion, chopped (about 1/2 cup)
3/4 cup lower-sodium marinara sauce
3/4 cup shredded low-moisture mozzarella cheese
1/4 cup grated Parmesan cheese
1/4 teaspoon salt
1 tablespoon balsamic glaze

Directions

Position oven racks in middle and lower thirds; preheat to 425°F. Line 2 large rimmed baking sheets with foil. Set a wire rack on one; coat the foil on the second baking sheet with cooking spray.
Cut eggplant lengthwise into 4 (3/4-inch-thick) slices, keeping the stem intact. Stir panko, onion powder and 1 teaspoon garlic-and-herb seasoning together in a large shallow bowl. Place flour in a second large shallow bowl and place egg in a third large shallow bowl.
Working with 1 eggplant slice at a time, dredge in the flour and shake off excess. Dip in the egg; let excess drip off. Dredge in the panko mixture to coat, pressing to adhere. Place on the prepared wire rack. (Discard any remaining egg, flour and panko mixture.)

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
Generously coat the tops of the eggplant slices with cooking spray. Bake on the upper rack, carefully flipping and coating with cooking spray once, until the panko is browned and the eggplant is tender, about 40 minutes.
Meanwhile, toss zucchini, squash, tomatoes, onion and the remaining 1 teaspoon garlic-and-herb seasoning together on the other baking sheet. Bake on the lower rack until lightly browned and tender, 12 to 15 minutes. Remove from the oven and cover with foil to keep warm.
Increase oven temperature to broil; preheat for 5 minutes. Meanwhile, top eggplant slices with marinara, mozzarella and Parmesan. Broil until the cheeses are melted and browned in spots, 2 to 3 minutes. Transfer to a platter, and top with the zucchini mixture. Sprinkle with salt and drizzle with balsamic glaze.

Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower

Frequently Asked Questions

Why do some recipes call for salting eggplant and some do not?

Salting is a technique often used for oven-baked casseroles such as eggplant Parmesan and for some dishes that require frying. It helps draw out moisture from the vegetable and gives a creamier result. In the past, salting was done to reduce bitterness, but with the newer eggplant varieties, it’s not as much of a concern. Salting is unnecessary for recipes where a firmer eggplant is desired, like grilled eggplant or vegetable stew.
Can I substitute the panko breadcrumbs with regular?

You can, but using regular breadcrumbs will result in a less crispy dish. Also, the flavor and texture of regular breadcrumbs may not let the flavors of the other ingredients shine through. We think the neutral-flavored panko is a better option for this recipe.

EatingWell.com, June 2024

Nutrition Facts (per serving)

304	Calories
10g	Fat
44g	Carbs
14g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 eggplant slice & 1 cup roasted vegetables
Calories 304
% Daily Value *
Total Carbohydrate 44g	16%
Dietary Fiber 9g	31%
Total Sugars 15g
Protein 14g	28%
Total Fat 10g	13%
Saturated Fat 4g	19%
Cholesterol 63mg	21%
Vitamin A 151Âµg
Vitamin C 20mg	23%
Vitamin D 0Âµg
Vitamin E 3mg	19%
Folate 84Âµg
Vitamin K 25Âµg
Sodium 532mg	23%
Calcium 271mg	21%
Iron 3mg	15%
Magnesium 95mg	23%
Potassium 873mg	19%
Zinc 2mg	23%
Vitamin B12 0Âµg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Carrie Myers, M.S.