Vegan Eggplant Parmesan
Mar 11, 2024
Vegan Eggplant Parmesan
Serves: 4 to 6 • Total Time: 70 minutes • FODMAP rating: medium
The key to making this taste delicious is to make sure you get the breaded eggplant slices as crispy as possible and sparingly spooning marinara sauce between the layers. You could skip the sauce and eat the eggplant on its own! This is a great dish to pair with a side salad.
Ingredients
2 eggplant, very thinly sliced
1 cup flour
1 cup plant-based milk or more
3 cups breadcrumbs*
¼ cup nutritional yeast
3 teaspoons no salt seasoning or Italian seasoning
4 cups marinara sauce
vegan cheese, optional
dash of basil and/or parsley flakes on top
Instructions
Preheat the oven to 350℉ and prepare a lined baking sheet for baking eggplant and set aside. Have a 9x13 baking dish ready when assembling the layers.
Sweat the thinly sliced eggplant by sprinkling them with kosher or regular salt and letting it sit on a rack over a sink or in a colander for 30 minutes.
Set up three stations: a dish with flour; a shallow dish with plant-based milk; a third dish with breadcrumbs, seasonings and nutritional yeast.
Rinse, pat with a paper towel to make sure they are thoroughly dry before dipping them in the following order: flour, milk, then breadcrumbs. Take your time covering the eggplants to make sure they are completely breaded and place on a lined baking sheet (you will need two), without touching the other slices.
If using oil, spray the slices and bake in a preheated oven for 15 to 20 minutes, flipping them (spray oil if desired) and baking for another 15 minutes or so until golden brown and crispy.
Remove from the oven and let cool for about ten minutes before arranging them in layers in a 9x13 dish.
Spread the slices to cover most of the bottom and spoon marinara sauce on each slice, less is more as to not make the slices soggy. Repeat the layers, ending with sauce and a sprinkle of basil and/or parsley flakes and cheese if using.
Bake in the oven for 15 minutes or until the sauce is warmed.
*Don’t forget to preload on vegetables before you eat!
*Make whole grain bread crumbs by toasting whole grain bread and grinding them down in a food processor
*Make the filling ahead of time and keep covered in the refrigerator up for no more than 24 hours
*Gluten-Free: Use gluten-free bread to make breadcrumbs
*FODMAP Swaps: Marinara sauce typically has garlic and onion in it, if this irritates you, use plain tomato sauce and add salt and spices to your preference; check no salt seasoning and Italian seasoning for garlic and onion and use basil, oregano, thyme and paprika instead
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