Unsalted Eggplant Parmesan
Roasting the eggplant instead of frying keeps this classic light while herbs and marinara bring rich flavor.
Sodium note
Roasted rather than salted-and-drained eggplant, layered with no-salt-added marinara and reduced-sodium cheese.
Ingredients
- 2 large eggplants, sliced into 1/2-inch rounds
- 3 tablespoons olive oil
- 3 cups no-salt-added marinara sauce
- 1 cup unsalted breadcrumbs
- 1/2 cup grated Parmesan (use sparingly for flavor)
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- 1 1/2 cups shredded low-sodium mozzarella
- 1/4 cup chopped fresh basil
Method
- 1
Preheat oven to 425°F and line two baking sheets with parchment paper.
- 2
Brush eggplant slices with olive oil on both sides and arrange in a single layer on the baking sheets.
- 3
Roast 20-25 minutes, flipping halfway, until golden and tender.
- 4
Meanwhile, stir garlic, oregano, and black pepper into the marinara sauce and warm gently on the stove.
- 5
Reduce oven to 375°F. Spread a thin layer of marinara in a 9x13-inch baking dish, then layer roasted eggplant, more marinara, breadcrumbs, and mozzarella, repeating until ingredients are used, finishing with cheese and Parmesan on top.
- 6
Bake 25-30 minutes until bubbly and golden.
- 7
Let rest 10 minutes, then top with fresh basil before serving.
Nutrition (estimated, per serving)
- Calories
- 310
- Protein
- 14g
- Carbs
- 28g
- Fat
- 17g
- Sodium
- 230 mg
Nutrition and sodium information is an estimate only and will vary based on ingredients, brands, serving sizes and preparation methods. Always check the labels on the products you buy.
Substitutions
- Use zucchini in place of some or all of the eggplant.
- Swap mozzarella for a plant-based unsalted cheese for a dairy-free version.
- Use gluten-free breadcrumbs if needed.
Tips
- Roasting rather than frying eggplant keeps this dish lighter and skips the salting-and-draining step entirely.
- Look for no-salt-added marinara or make your own with crushed tomatoes and herbs.
- Use Parmesan sparingly since it's naturally salty; a little goes a long way for flavor.
New to cooking without salt? Start with our beginner guide and 25 ways to add flavor without salt.
