Low FODMAP Baked Eggplant Parmesan
Golden crispy eggplant slices layered with marinara sauce and melted cheese. Italian comfort food at its finest.
Instructions
- 1
Preheat oven to 450°F (230°C). Oil two baking sheets and a 9x13-inch baking dish.
- 2
Slice unpeeled eggplant into 1/2-inch thick rounds.
- 3
Spread eggplant slices on prepared baking sheets. Brush both sides with garlic-infused oil.
- 4
Bake until golden brown, about 30 minutes, flipping halfway through.
- 5
Reduce oven to 350°F (180°C).
- 6
Spread 1/2 cup marinara sauce in the bottom of the baking dish.
- 7
Layer eggplant, sauce, mozzarella, and Parmesan. Repeat layers, ending with sauce and Parmesan.
- 8
Bake for 30 minutes until bubbling.
- 9
Sprinkle breadcrumbs on top. Bake 20 more minutes until golden.
- 10
Cool 15 minutes. Garnish with fresh basil before serving.
FODMAP Notes
Eggplant is low FODMAP at 1 cup per serving. Uses garlic-infused oil for flavor. Ensure marinara sauce is onion and garlic-free. Mozzarella and Parmesan are naturally low in lactose.
Tips
- 💡 Salt eggplant and drain for 30 minutes to remove bitterness
- 💡 Baking instead of frying reduces oil and calories
- 💡 Make ahead and refrigerate before final bake
- 💡 Serve with gluten-free pasta
Recipe Notes
This baked version delivers all the indulgence of fried eggplant parmesan with less oil. The layers of cheese and sauce create an irresistible dish.
Substitutions
- Eggplant: Zucchini or portobello mushrooms
- Cheese: Vegan cheese alternatives
- Breadcrumbs: Skip for even lower carb
Storage
- Refrigerator: Keeps 4-5 days
- Freezer: Freeze portions up to 3 months
- Reheating: Cover and bake until heated through
FODMAP Stacking Note
One serving (1/8 of dish) is low FODMAP. Eggplant portions are carefully calculated.
Related Recipes
- Low FODMAP Chicken Parmesan
- Low FODMAP Vegetarian Lasagna
- Low FODMAP Marinara Sauce