Easy Eggplant Parm

Nothing entertains the fall appetite quite like Eggplant Parmesan!

Easy Eggplant Parm

Prep Time

15 minutes

Cook Time

30 minutes


4 people
Nothing entertains the fall appetite quite like this Easy Eggplant Parm! They’re quick to make and offer all the nutritional benefits of eggplant.


  • 2 medium-size eggplants
  • 3 tablespoons  avocado oil
  • small onion, minced
  • clove garlic, minced
  • 3 cups marinara/ sauce (your favorite)
  • 1 teaspoon  dried Oregano
  • 1 teaspoon  dried Marjoram
  • 1 teaspoon  dried Basil
  • 1/2 teaspoon or to taste black pepper
  • 2 egg whites beaten with 1 tablespoon water
  • 1/2 cup  breadcrumbs
  • 4 tablespoons  grated Parmesan cheese
  • As needed avocado oil spray
  • 2 ounces  mozzarella cheese (optional)


  • 1 Preheat oven to 400 degrees F. Cut eggplant in half lengthwise then, using a sharp knife, cut meat out, leaving just enough all sides for eggplant to retain its shape.  
  • 2 Place eggplant shells on a baking pan and set aside.  In a skillet over medium-high heat, sauté onion until almost caramelized. Add garlic and sauté until it sings - about 1 minute.
  • 3 Add preferred marinara/sauce then season with spices and bring to a boil. Reduce heat then simmer for 5 minutes and set aside. Once slightly cooled, divide mixture equally among eggplant shells.
  • 4 In a small bowl, combine breadcrumbs and Parmesan. On a cutting board, slice eggplant pieces into long, square sticks. Dip each stick in egg-white wash then roll in breadcrumb/ Parmesan mixture before placing into prepared eggplant shells.
  • 5 Spray tops of eggplant heavily with avocado spray then bake in preheated oven for 20 minutes.  Remove from oven and top with cheese, if using, then return to oven for 10 more minutes or until additional cheese has melted as desired and sauce inside shells is visibly bubbling
  • Calories 284
  • Fat 11
  • Sodium 237
  • Potassium 1
  • Magnesium 71
  • Carbohydrates 33
  • Fiber 11
  • Sugar 16
  • Protein 10


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