Healthy Eggplant Parmigiana

Ingredients

• 3–4 wide (about 907 g / 2 lb)aubergines
• 142 g (5 oz)shredded Kaseri cheese (or Caciocavallo or mozzarella)
• to tastebasil
• to tasteolive oil
• 567 g (20 oz)peeled and diced tomatoes
• 2 mediumonions, chopped
• 2 clovesgarlic, minced
• to tastesalt and pepper

Instructions

1. 1

   Slice aubergines

   Cut the aubergines into slices about 1.3 cm (½ inch) thick. For a baking dish, lengthwise slices may fit better; otherwise, cut them crosswise.

2. 2

   Salt the slices

   Put the aubergine slices in a colander, salt them and leave them for about 1 hour to draw out bitterness. Skip this step if using white Santorini aubergines.

3. 3

   Heat the oven

   For baked aubergine, preheat the oven to 230°C (450°F). If you plan to sauté the slices instead, preheat it to 180°C (350°F).

4. 4

   Cook the sauce

   Sauté the onion in 2 teaspoons of olive oil until translucent. Add the garlic and sauté for another minute, then stir in the tomatoes and simmer for 15–20 minutes.

5. 5

   Cook aubergines

   Either lightly sauté the slices in olive oil and set them on napkins, or brush a pan with olive oil, toss the slices in olive oil and bake at 230°C (450°F) for 15–20 minutes.

6. 6

   Lower the heat

   Once the aubergines are sautéed or baked, lower the oven temperature to 180°C (350°F).

7. 7

   Layer the dish

   Brush a pan with olive oil, or spread tomato sauce over the base. Add aubergine, tomato sauce, basil and cheese in layers, repeating until everything is used and finishing with cheese. Add a few drops of olive oil between layers if desired.

8. 8

   Bake until tender

   Bake for about 30 minutes, until the aubergine is soft.

9. 9

   Serve the dish

   Serve once baked.

What is Greek-style eggplant parmigiana?

Parmigiana is best known as an Italian layered aubergine bake, while this version uses ingredients and cheese associated with Greek cooking. It brings together aubergine, tomato, basil and Kaseri, with Caciocavallo or mozzarella as alternatives.

Cooking the aubergine before layering helps it soften in the oven, while the tomato sauce and cheese bring moisture and savoury flavour to each layer.

Nutrition and macros by portion

The nutrition label shows one serving as written: 590 calories, 25g protein, 51g carbs, 34g fat.

Most of the carbohydrates come from the aubergines, tomatoes and onions; the cheese contributes protein and fat, while the olive oil adds further fat. Pair a portion with a generous green salad or other vegetables to round out the plate.

Choosing the aubergines

Slice evenly: Aim for slices about 1.3 cm thick so they cook at a similar pace. Cut lengthways if that shape suits your baking dish; crosswise slices work too.

Salt if needed: Leaving the slices in a colander for about an hour is the recipe’s way of drawing out bitterness. White Santorini aubergines can be used without this step.

Building a rich tomato sauce

Start with onion: Cook it in the measured 2 teaspoons of olive oil until translucent before adding garlic. Give the garlic just one minute in the pan so it has time to release its aroma without scorching.

Simmer patiently: The tomatoes cook for 15–20 minutes. Stir occasionally and let the sauce reduce a little, so it sits between the layers rather than making them watery.

Baking or sautéing the aubergine

Oven method: Toss the slices in olive oil and bake them at 230°C for 15–20 minutes. This option avoids frying each slice individually.

Pan method: Lightly sauté the slices in olive oil, then place them on napkins as directed. Whichever method you choose, handle the softened slices gently when assembling.

Layering and checking doneness

Layer order: Begin with a little oil or tomato sauce, then alternate aubergine, sauce, basil and cheese. Finish with cheese on top for a savoury, melted surface.

Texture cue: Bake at 180°C for about 30 minutes, checking that the aubergine is soft. If it still feels firm when pierced, give it a little longer.

Timing and serving

The hour of salting is mostly hands-off, but it makes this a longer recipe than the oven time alone suggests. You can prepare the tomato sauce while the aubergine rests.

Serve it as a main with a crisp green salad or cooked greens. Bread is another option for soaking up any tomato sauce left on the plate.

Recipe notes & tips

• Use a colander so any liquid released during salting can drain away.
• Cut the aubergines to suit the shape of your baking dish.
• Keep the garlic in the pan for about a minute before adding the tomatoes.
• Let the tomato sauce simmer for the full 15–20 minutes so it thickens slightly.
• Lower the oven to 180°C before baking the assembled layers.
• Rest the bake briefly before serving so the layers are easier to portion.

Variations

• Try another cheese: Swap Kaseri for Caciocavallo or mozzarella as suggested.
• Use white Santorini aubergines: Skip the salting step when using this variety.
• Choose the pan method: Lightly sauté the aubergine slices instead of baking them.
• Cut lengthways: Make long slices if they fit your baking dish more neatly.
• Add more basil: Scatter extra leaves between the layers for a stronger herbal note.

Common mistakes to avoid

• Uneven slices: Cut them to a similar thickness so they soften at roughly the same rate.
• Skipping the oven temperature change: Lower it to 180°C after preparing the aubergine.
• Burnt garlic: Sauté it for only about a minute before adding the tomatoes.
• Watery sauce: Let the tomatoes simmer for 15–20 minutes before layering.
• Firm aubergine: Check for softness after about 30 minutes and bake longer if needed.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat in an oven at 180°C until hot throughout, or warm individual portions in the microwave.

Frequently asked questions