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    Home » Recipes » Entrées

    Published: Dec 2, 2020 · Modified: Oct 23, 2022 · This post contains affiliate links and I will be compensated if you make a purchase after clicking through my links.

    No Fry Eggplant Parmesan Recipe

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    healthy baked eggplant parmesan pin
    VNFGF

    It's almost springtime, which means cookouts and picnics galore! I don't know about you, but when it comes to bringing a dish to share, I love choosing something that is both easy AND tasty. This Easy No-fry eggplant Parmesan recipe definitely fits the bill. Not only does it require just a handful of ingredients, but there's no frying or breading required either – score!

    eggplant parmesan served in a white plate with a fork.
    Jump to Recipe - Print Recipe

    This healthier version is perfect for those who are watching their waistlines. So if you're looking for an easy yet impressive dish to bring to your next potluck or gathering, give this recipe a try. You won't regret it!

    This Parmigiana di Melanzane or No Fry Eggplant Parmesan is definitely part of our top 5 decadent Italian dishes, that can be eaten as an appetizer or main dish. If you haven’t tried it before, your time has come.

    Living here in Italy helped us learn how to make a Perfect Eggplant Parmesan from scratch and enjoy its simplicity. Makes a perfect special occasion starter or main course. Try it out for Valentine's dinner!

    It is like an eggplant lasagna, without pasta sheets, which are replaced with delicious eggplant layers. This makes it a great dish for people following a low-carb diet.

    If you are trying to keep the carbs away, are on a keto diet but not worrying much about the calories, and want a healthier version, this is for you.

    This recipe is made from scratch, but it’s easy to prepare. First, we’ll roast the eggplant slices instead of using fried eggplant. Then we’ll assemble the dish and bake it.

    You can it this no fry parm any time of the year, but we love it, especially during the fall season with cold weather and during the springtime when eggplants and asparagus are at their peak.

    Jump to:
    • 🧾 Ingredients
    • 🔪 Instructions
    • 💡Top tips
    • 🥢 How to serve
    • 📖 Variations
    • 🇮🇹 More Italian recipes inspiration
    • 📋 Recipe
    • 🌡️ Food safety
    • 💬 Reviews and Comments

    🧾 Ingredients

    eggplant parmesan ingredients on a table.
    • Fresh Eggplant
    • Vegan mozzarella cheese
    • Vegan Parmesan Cheese
    • Extra virgin olive oil
    • Coarse sea salt
    • Marinara Sauce (or make a tomato sauce with garlic and tomato purée).
    • Fresh basil leaves

    See quantities and complete instructions in the recipe card.

    Optional and strongly suggested: fresh basil!

    Use Fresh mozzarella cheese and 30-month aged parmesan romano cheese if you are vegetarian and want something closer to the traditional eggplant parmigiana, skipping the frying.

    🔪 Instructions

    How to Make an Eggplant Parmesan (Parmigiana di Melanzane)?

    Prepare the eggplant slices.

    To make your baked eggplant parmigiana, first look for firm Eggplants. You need to make thin slices, so using firm eggplant helps. You want to make sure you have fresh tight eggplants.

    Make ⅛"-1/16 (1.5 mm - 3 mm) slices. The thinner, the better to make a really silky and soft eggplant parm recipe. You may encounter tough slices on the final dish if your slices are too thick.

    I suggest you use a mandoline if you have one; if not, use a sharp knife and carefully slice the eggplants.

    Baking the eggplant. Prepare a baking dish (optionally with baking sheets or parchment paper). Make slices and sprinkle coarse salt on top.

    Then, place a sheet of parchment paper and place it on top.

    eggplant slices in baking sheet with coarse salt on top.

    Put some heavyweight, such as cooking books, on top, to increase the pressure. Leave them like "sweating" for 30-60 minutes.

    I like to leave the baking sheet slightly reclined so the water drains freely.

    Note: this step is optional but I strongly suggest you do so because it will help to reduce eggplant's natural bitterness, to the minimum.

    Dry the eggplants with a tablecloth or paper towel. Slightly oil a large baking sheet, place the slices on it with a drizzle of extra virgin oil, and bake them in a preheated oven at 400 ºF (200 ºC) until golden brown.

    Tip: if you have two baking sheets, it will be better to accommodate the slices.

    eggplant slices with drizzled olive oil.

    Make the tomato sauce

    Note that this is optional, as you can use store-bought marinara sauce.

    Prepare your own simple tomato sauce by chopping the onion and garlic finely. Stir fry them in olive oil, add pasta sauce (Italian tomato passata), or use crushed tomatoes. Add a teaspoon of organic sugar, to balance the fresh tomatoes' acidity.

    Let the tomato sauce simmer for 30 minutes until thick (I like placing a lid on top since, even at very low heat, tomato sauce sprinkles a lot and can make a mess). Make sure you stir it occasionally.

    Just like making a marinara sauce. You can skip the onion if you don't have it, as it is not 100% necessary.

    Optionally add a bunch of fresh herbs or Italian seasoning to the sauce.

    Marinara Sauce jar.

    Remove the extra coarse salt (this is important. Otherwise, the parmigiana may be too salty).

    Assemble

    Place a layer of the marinara sauce, followed by a layer of baked layered eggplant, then fresh mozzarella and grated parm cheese until you run out of ingredients.

    Place any remaining eggplant slices on top with tomato puree and grated parmesan cheese. Top with this 5 Minutes Vegan Parmesan

    Bake until the vegan cheese is melted and let it rest for 10 minutes before serving. Enjoy with garlic bread or a piece of homemade focaccia bread, for a full Italian Food feast!

    eggplant parmesan baking tray with basil leaves on top.

    It is not the easiest dish to make, but it is easy enough to take it on for any given day's dinner when you have more than one hour and want to make something extra special.

    eggplant parmesan dishes serve next to the baking sheet and red wine.

    💡Top tips

    It is like making lasagna but with fewer ingredients. The Lasagna sheets will be replaced by baked eggplant sheets, which need a little treatment before achieving the desired consistency.

    You need your baked eggplant sheets, your tomato sauce, and your vegan cheeses (you can use regular mozzarella and parmesan if Vegetarian), both Vegan and Vegetarian versions work well.

    Then you assemble it and put it in the oven. Here is our 5-minutes Vegan Parmesan Recipe, or this version of vegan parm, made with sunflower seeds.

    Although we love eating the eggplant parm out of the oven, our favorite Sunday decadent treat is room-temperature eggplant parmesan!

    eggplant parmesan portion in a whiter plate.

    If you are asking yourself, what happened with the breading?

    Italian Parmesan is not breaded (no bread crumbs!). Breaded eggplant is an American creation that adds a step and doesn't add flavor here.

    This No-fry Eggplant parmesan recipe is healthier than most American eggplant Parmesans and is delicious and traditional. We live in Italy and have had our fair share of Eggplant Parmesans. The only non-traditional aspects here are: skipping the frying step, and if you choose the vegan cheeses option, that would be a second one.

    eggplant parmesan and red wine.

    You usually make the standard version of frying the eggplant sheets, but I am super happy with a healthier one where I grill them.

    🥢 How to serve

    In Italy, this eggplant recipe is usually served as a primi piatti or appetizer, followed by the main dish. We like it so much that we just have a big piece and make it our main dish.

    If you have it as a main dish, we suggest pairing it with a kale salad or any other fresh salad.

    📖 Variations

    • Cheese - we love eggplant parm and find that using vegan mozzarella cheese and our homemade vegan parmesan cheese gives excellent results. But we don't make our own vegan mozzarella cheese (yet) and have found that it can be daunting if you don't have the right one. Some people even use fresh vegan ricotta cheese. We haven't tried it, but it can be a good sub for mozzarella cheese.
    • Veggies - we think the best eggplant parmesan just needs eggplants, but if you feel playful, adding sliced mushrooms and green peppers can work as you roast your eggplants. The end result will taste more like vegetarian lasagna.

    Read on: Creamy Eggplant Pasta with Tomato Ricotta Sauce »

    🇮🇹 More Italian recipes inspiration

    • 5 Minutes Vegan Pesto
    • Rosemary Focaccia Bread
    • Saffron Risotto (Risotto alla Milanese)
    • Cacio e Peppe Spaghetti

    ⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!

    📋 Recipe

    eggplant parmesan with wine

    Healthier No-Frying No breading Eggplant Parmesan

    Gus
    This Parmigiana di Melanzane or No Frying Eggplant Parmesan is definitely part of our top 5 decadent Italian dishes. If you haven’t tried it before, your time has come.
    5 from 26 votes
    Print Recipe Pin Recipe
    Prep Time 1 hr 20 mins
    Cook Time 40 mins
    Total Time 2 hrs
    Course Appetizer, Main Course, Side Dish
    Cuisine Comfort Food, Italian-Inspired, Mediterranean
    Servings 9 Servings
    Calories 293 kcal

    Equipment

    small grater.
    (affiliate link)
    Small grater (affiliate link)
    Cuisinart Chef's Classic Stainless Nonstick 2-Piece 9-Inch and 11-Inch Skillet Set - Black And Silver.
    (affiliate link)
    Skillet (affiliate link)
    our favorite rectangular silver baking tray.
    (affiliate link)
    Rectangular Baking Tray (affiliate link)
    mandoline.
    (affiliate link)
    Mandoline (optional) (affiliate link)

    Ingredients
     
     

    • 3 eggplants medium black, aubergines
    • 1 pound vegan mozzarella cheese
    • 5 ounces vegan parmesan cheese
    • 2 tablespoons olive oil extra-virgin, optional
    • 1 ounce sea salt coarse

    Tomato Sauce:

    • 32 ounces tomato sauce organic, you can use our Marinara Sauce Recipe
    • 2 cloves garlic
    • 1 tablespoon olive oil extra-virgin, optional
    • 1 cup basil fresh ~ bunch
    • 1 tablespoon fine salt optional
    • 1 tablespoon sugar optional
    • 1 onion small (optional)
    Prevent your screen from going dark

    Directions
     

    • Wash and slice the eggplants very thinly with a sharp knife, or even better if you have a mandolin, the layers should be a little less than ⅛ inch (2 mm).
    • Prepare the eggplant. Lay the slices on a tray or colander where they can drain and put the coarse sea salt over. The salt will make the eggplant “sweat” and lose some water and bitterness. Let them rest for one hour.
    • Pre-heat the oven at 400ºF (about 200ºC).
    • Prepare the tomato sauce by chopping the onion and garlic finely. Stir fry them in olive oil for a minute and add the tomato purée. Let it simmer on low heat for 45 minutes.
    • Remove eggplant's excess salt. Wash the eggplants from the extra coarse salt. Then, dry them with a tablecloth. Oil a tray and put them on it with a splash of extra virgin oil. Put them in the oven and grill for 10-15 minutes.
    • Shred your vegan mozzarella cheese or grind it with and shredder (in case you are not using shredded mozzarela cheese).
    • Season tomato sauce. Go back to your tomato sauce and add the basil leaves, sugar, salt, and pepper and take them out of the heat.
    • Remove from oven. Take the eggplant out of the oven and prepare the tray where you are going to assemble the dish.
    • Prepare baking tray. Put some oil on the bottom of a deep tray.
    • Assemble. Place a layer of tomato sauce, followed by a layer of grilled eggplant, salt, and pepper, followed by mozzarella and parmesan.
    • Repeat until you fill the pan, making sure you finish with a layer of tomato sauce, mozzarella, and parmesan cheese to ensure it looks well grilled.
    • Bake in the oven keeping the 400ºF (about 200ºC) for 40 minutes.
    • Remove from the oven and let it rest about 10 minutes before serving.

    Video

    Notes

    When you take it out of the oven, let it rest for 15 minutes before serving, to ensure all flavors and textures are well settled.
    Top it with some basil leaves.

    Nutrition Facts

    Calories: 293kcalCarbohydrates: 29gProtein: 11gFat: 15gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 11mgSodium: 2509mgPotassium: 729mgFiber: 8gSugar: 10gVitamin A: 737IUVitamin C: 12mgCalcium: 260mgIron: 2mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!
    Nutrition Facts
    Healthier No-Frying No breading Eggplant Parmesan
    Amount per Serving
    Calories
    293
    % Daily Value*
    Fat
     
    15
    g
    23
    %
    Saturated Fat
     
    6
    g
    38
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Cholesterol
     
    11
    mg
    4
    %
    Sodium
     
    2509
    mg
    109
    %
    Potassium
     
    729
    mg
    21
    %
    Carbohydrates
     
    29
    g
    10
    %
    Fiber
     
    8
    g
    33
    %
    Sugar
     
    10
    g
    11
    %
    Protein
     
    11
    g
    22
    %
    Vitamin A
     
    737
    IU
    15
    %
    Vitamin C
     
    12
    mg
    15
    %
    Calcium
     
    260
    mg
    26
    %
    Iron
     
    2
    mg
    11
    %
    * Percent Daily Values are based on a 2000 calorie diet.
     
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    🌡️ Food safety

    • Cook to a minimum temperature of 165 °F (74 °C)
    • Do not use the same utensils on cooked food that previously touched raw meat
    • Wash hands after touching raw meat
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with high smoking points to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more guidelines at USDA.gov.

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

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    481 shares
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    Reader Interactions

    Comments

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      Recipe Rating




    1. Julie says

      September 22, 2021 at 6:16 pm

      5 stars
      I was in at eggplant parmesan but then you made it like a lasagna and I was in heaven! I can't wait to make this!

      Reply
    2. Jess says

      September 22, 2021 at 6:49 pm

      5 stars
      You can never go wrong with Eggplant Parmesan and this is a great way to cut down on calories and heaviness from the frying! It looks absolutely delicious!

      Reply
    3. Teodora Grujic says

      September 22, 2021 at 6:52 pm

      5 stars
      I love this recipe! All of your recipes are delicious and healthy, thank you for that!

      Reply
    4. Jen says

      September 22, 2021 at 7:11 pm

      5 stars
      Even though this takes a little bit of time to make, it's still much easier than "regular" Eggplant Parmesan. I love that I can cook the eggplant in the oven. This dish completely satisfies my cravings for lasagna!

      Reply
    5. Beth says

      September 22, 2021 at 8:12 pm

      5 stars
      I love this recipe for eggplant parmesan with thin slices of eggplant. It is so much easier to make and much healthier!

      Reply
    6. Mirlene says

      September 22, 2021 at 8:37 pm

      5 stars
      What a lovely dish to make with no frying! The eggplant, cheese and tomato sauce are always a winner on my family's dinner table.

      Reply
    7. veenaazmanov says

      November 11, 2021 at 6:36 pm

      5 stars
      This sounds delicious and cheesy. I love the tomato gravy topping too. Perfect for Vegetarians,

      Reply
      • Gus says

        November 11, 2021 at 6:45 pm

        Hi Veena,

        Thank you so much for your review! I'm glad to hear that you enjoyed the dish. We strive to create plant-based dishes full of flavor and variety. If there is anything else we can do for you please let us know!

        Reply
    8. Andrea says

      November 11, 2021 at 7:31 pm

      5 stars
      Oh wow, this is a perfect meal for my family. Love that it is not fried and that it is so easy to make. Can't wait to try this recipe.

      Reply
      • Gus says

        November 20, 2021 at 9:04 pm

        Hi Andrea, thank you for your review of our recipe! We're so happy to hear that it was a hit with your family.

        I hope you enjoy the rest of the recipes on our site - let us know if there are any others you would like to see!

        Reply
    9. Joyce says

      November 11, 2021 at 7:44 pm

      5 stars
      This was delicious! Thank you so much for showing me how to make this classic dish without frying it!

      Reply
      • Gus says

        November 15, 2021 at 4:40 pm

        Thank you for your kind words, Joyce! I'm glad you enjoyed this recipe and that it was easy to make.

        I hope you'll stay tuned for more healthy recipes like this one in the future!

        Reply
    10. Claudia Lamascolo says

      November 11, 2021 at 8:04 pm

      5 stars
      No Fry? that sounds perfect for me I love that idea and eggplant is my favorite!

      Reply
      • Gus says

        November 18, 2021 at 8:59 pm

        Claudia, I'm so happy to hear that you're excited about our new fry-less option! We wanted to offer a healthier alternative for people who love fried foods and we think it's perfect for your favorite vegetable too.

        We hope you'll come back and try the new menu item soon!

        Reply
    11. Tawnie Kroll says

      November 11, 2021 at 8:05 pm

      5 stars
      Such a great recipe. I actually had all the ingredients on hand so it was easy to make! Thank you!

      Reply
      • Gus says

        November 11, 2021 at 9:04 pm

        Thank you for the positive review! I'm glad to hear that you were able to make this recipe with ingredients on hand. It sounds like it was a satisfying experience for your whole family.

        I hope you'll try out some of our other recipes as well!

        Reply
    12. Dannii says

      January 19, 2022 at 5:45 pm

      5 stars
      I love eggplant parmesan and this no fry version looks amazing.

      Reply
    13. Kristen says

      January 19, 2022 at 6:36 pm

      5 stars
      Wow! This was super tasty. Thank you!

      Reply
    14. Maria San Juan says

      January 19, 2022 at 6:46 pm

      5 stars
      This looks so yummy! Would love to make this for my family! Thanks for sharing!

      Reply
    15. Jamie says

      January 19, 2022 at 6:53 pm

      5 stars
      I love this healthy alternative to frying the eggplant! It turned out so delicious and flavorful!

      Reply
      • Gus says

        January 20, 2022 at 9:11 pm

        That's cool Jamie! Yes, frying is needless for this recipe! It already packs so much flavor!

        Reply
    16. Stacey says

      January 19, 2022 at 6:56 pm

      5 stars
      So decadent and yet so healthy (love that it's no-fry). Would definitely pair nicely with a small glass of cab!

      Reply
    17. Toni says

      March 31, 2022 at 3:33 pm

      5 stars
      Oh, this is so good!! My kids didnt even thought this is vegetable!! Perfect for picky eaters!

      Reply
      • Gus says

        March 31, 2022 at 3:56 pm

        That's so true! Kids usually think is just a regular lasagna and dive on this eggplant parm!

        Reply
    18. Jess says

      March 31, 2022 at 3:39 pm

      5 stars
      The effort to make this dish is totally worth it!

      Reply
      • Gus says

        March 31, 2022 at 3:58 pm

        Yep! I usually even make it as meal prep dish, because eggplant parmesan yields many portions and keeps well in the fridge; so at the end I save time!

        Reply
    19. Gloria says

      March 31, 2022 at 4:18 pm

      5 stars
      What a delicious way to enjoy eggplant. I love the fact it is not fried. This will be a hit with the family for sure.

      Reply
    20. Dana Sandonato says

      March 31, 2022 at 4:35 pm

      5 stars
      This was my first time doing a no-fry eggplant parm and I gotta say it—it was divine. I always thought the fry was what made it, but I was wrong! Will definitely be making this again.

      Reply

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