cherry image
Grilled Eggplant Parmigiana Heros⏱ 70 min total
Recipes

Grilled Eggplant Parmigiana Heros

Per 1 serving · 617 g · 10 ingredients

Calories
576
29%
of a 2,000 cal day
  • Protein
    25g
    17% of calories
  • Carbs
    48g
    32% of calories
  • Fat
    34g
    51% of calories
Portion

At a glance

One serving of Grilled Eggplant Parmigiana Heros (617 g) has 576 calories, with 25 g of protein, 48 g of carbohydrates and 34 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (49% DV), dietary fiber (44% DV) and Vitamin A (20% DV). Keep an eye on sodium and saturated fat, which provide 30% and 51% of the daily value.

Per 100 g
93cal
low energy density
Protein per 100 cal
4.3g
Net carbs
36g
carbs minus fiber
Fiber
12g
17 g sugar

High in

20%+ of the daily value

  • Protein49%
  • Dietary fiber44%
  • Vitamin A20%
  • Vitamin C40%
  • Vitamin E33%
  • Vitamin K53%

Good source of

10–19% of the daily value

Nothing notable

Watch

20%+ of the daily value

  • Sodium30%
  • Saturated fat51%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 40 min
  1. 1

    Chop the tomatoes, onion, garlic, and basil leaves. Grate the Parmesan cheese. Thinly slice the mozzarella if not pre-sliced.

  2. 2

    Puree the tomatoes in a blender until very smooth. Heat 2 tablespoons of oil in a saucepan over medium-high heat until shimmering. Sauté the onion and garlic with red pepper flakes until golden, about 4 minutes. Add the tomato puree, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Simmer, uncovered, stirring occasionally, until thickened, 30 to 35 minutes. Remove from heat and stir in the Parmesan cheese.

  3. 3

    Prepare the grill for direct-heat cooking over medium-hot charcoal or medium-high heat for gas.

  4. 4

    Brush the cut side of the rolls with 1 tablespoon of oil total.

  5. 5

    Cut the eggplants crosswise into 1/2-inch-thick slices. Brush both sides with the remaining 3 tablespoons of oil and season with 1/2 teaspoon salt.

  6. 6

    Oil the grill rack, then grill the eggplant, turning occasionally, until very tender, 6 to 8 minutes. Top with half of the sliced cheese and grill until the cheese begins to melt, about 30 seconds. Transfer to a tray.

  7. 7

    Grill the rolls (cut side only) until grill marks appear, about 1 minute, then transfer to the tray.

  8. 8

    Assemble the sandwiches by spooning about 3 tablespoons of tomato sauce onto each bottom piece of roll. Top with eggplant, making 2 layers. Add remaining sauce, then top with basil and remaining cheese. Close the sandwiches.

Vitamins & minerals

Amounts for 1 serving (617 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A183 μg
20%
Vitamin C36 mg
40%
Vitamin D0.2 μg
2%
Vitamin E5 mg
33%
Vitamin K63 μg
53%
Thiamine0.4 mg
31%
Riboflavin (B2)0.5 mg
38%
Niacin5 mg
30%
Vitamin B61 mg
43%
Folate (B9)146 μg
37%
Vitamin B121 μg
26%
Pantothenic acid1 mg
26%
Choline50 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium628 mg
63%
Iron3 mg
35%
Potassium1,235 mg
26%
Magnesium90 mg
21%
Phosphorus470 mg
67%
Zinc3 mg
28%
Copper0.4 mg
48%
Manganese1 mg
51%
Selenium22 μg
40%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene186 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene1,084 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride5 μg—
Fructose7 g—
Galactose0 g—
Glucose7 g—
Glutamic acid6 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene4,747 μg—
Lysine2 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats19 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline2 g—
Retinol85 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.2 μg—

Burning 576 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 109min
    Walking (3.5 mph)
  • 69min
    Cycling (moderate)
  • 48min
    Running (6 mph)
  • 81min
    Swimming laps

Common questions

How many calories are in Grilled Eggplant Parmigiana Heros?

One serving of Grilled Eggplant Parmigiana Heros (1 serving) has 576 calories, which works out to 93 calories per 100 g. That is about 29% of a 2,000-calorie day.

Are Grilled Eggplant Parmigiana Heros high in protein?

It provides a solid 25 g of protein per serving (49% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Grilled Eggplant Parmigiana Heros keto-friendly?

It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 32% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Grilled Eggplant Parmigiana Heros?

699 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Grilled Eggplant Parmigiana Heros?

17 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all