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Lighter Eggplant Parmesan⏱ 90 min total
Recipes

Lighter Eggplant Parmesan

Per 1 serving · 357 g · 9 ingredients

Calories
276
14%
of a 2,000 cal day
  • Protein
    19g
    28% of calories
  • Carbs
    21g
    30% of calories
  • Fat
    13g
    42% of calories
Portion

At a glance

One serving of Lighter Eggplant Parmesan (357 g) has 276 calories, with 19 g of protein, 21 g of carbohydrates and 13 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (39% DV), dietary fiber (23% DV) and Vitamin E (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 52%, 35% and 22% of the daily value.

Per 100 g
77cal
low energy density
Protein per 100 cal
7g
Net carbs
15g
carbs minus fiber
Fiber
6.5g
13 g sugar

High in

20%+ of the daily value

  • Protein39%
  • Dietary fiber23%
  • Vitamin E24%
  • Vitamin K46%
  • Riboflavin (B2)25%
  • Niacin38%

Good source of

10–19% of the daily value

  • Vitamin A18%
  • Folate (B9)15%
  • Pantothenic acid16%
  • Choline11%
  • Potassium18%
  • Magnesium15%

Watch

20%+ of the daily value

  • Sodium52%
  • Saturated fat35%
  • Cholesterol22%

Ingredients

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

Directions

Prep 20 minCook 70 min
  1. 1

    Preheat the oven to 450°F. Spray two sheet pans with cooking spray.

  2. 2

    Slice the eggplant into 1/4-inch thick slices. Arrange them on the prepared pans, allowing slight overlap. Season with salt and bake for 20 minutes, turning halfway through, until golden.

  3. 3

    In a medium bowl, combine the ricotta cheese, egg, parsley, and half of the parmesan cheese.

  4. 4

    Spread 1/4 of the pasta sauce on the bottom of a 9x12 baking dish. Layer 1/3 of the eggplant, 1/3 of the ricotta mixture, 1/3 of the mozzarella, and 1/3 of the remaining sauce. Repeat the layers twice, reserving the last portion of mozzarella for the topping.

  5. 5

    Finish with the remaining sauce and cheese.

  6. 6

    Reduce the oven temperature to 400°F. Cover the dish with foil and bake for 40 minutes until the cheese is melted and bubbling.

  7. 7

    Remove the foil and bake for an additional 10 minutes.

  8. 8

    Let the dish sit for about 10 minutes before cutting.

Vitamins & minerals

Amounts for 1 serving (357 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A163 μg
18%
Vitamin C8 mg
9%
Vitamin D0.3 μg
2%
Vitamin E4 mg
24%
Vitamin K55 μg
46%
Thiamine0.1 mg
6%
Riboflavin (B2)0.3 mg
25%
Niacin6 mg
38%
Vitamin B60.4 mg
27%
Folate (B9)62 μg
15%
Vitamin B121 μg
22%
Pantothenic acid1 mg
16%
Choline59 mg
11%

Minerals

NutrientAmount% Daily Value
Calcium505 mg
51%
Iron2 mg
23%
Potassium830 mg
18%
Magnesium61 mg
15%
Phosphorus367 mg
52%
Zinc2 mg
20%
Copper0.2 mg
24%
Manganese0.5 mg
22%
Selenium17 μg
32%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene643 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride28 μg—
Fructose5 g—
Galactose0 g—
Glucose5 g—
Glutamic acid4 g—
Glycine0.5 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene16,275 μg—
Lysine2 g—
Maltose0 g—
Methionine0.5 g—
Monounsaturated fats4 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol109 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 61 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 276 calories

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

  • 52min
    Walking (3.5 mph)
  • 33min
    Cycling (moderate)
  • 23min
    Running (6 mph)
  • 39min
    Swimming laps

Common questions

How many calories are in Lighter Eggplant Parmesan?

One serving of Lighter Eggplant Parmesan (1 serving) has 276 calories, which works out to 77 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Lighter Eggplant Parmesan high in protein?

It provides a solid 19 g of protein per serving (39% of the 50 g daily value), but protein supplies only 28% 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.

Is Lighter Eggplant Parmesan keto-friendly?

It is hard to fit into a strict keto diet. One serving has 15 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Lighter Eggplant Parmesan?

1185 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Lighter Eggplant Parmesan?

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

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