Eggplant Parmesan with Zucchini is a delightful twist on the classic Italian dish, blending hearty flavors with a lighter, veggie-packed approach. This vegetarian recipe swaps some of the traditional heft for nutrient-rich zucchini, paired with eggplant, and baked to crispy perfection with whole-wheat breadcrumbs. Layered with tangy marinara sauce and gooey mozzarella cheese, it’s a family-friendly meal that’s as nutritious as it is comforting. High in fiber and calcium, it’s especially great for growing kids, but everyone at the table will love it. Using a baking sheet keeps prep simple, making this dish a weeknight winner.
Why You’ll Love This Recipe
This recipe stands out for its balance of indulgence and health. The addition of zucchini lightens the dish, adding a subtle sweetness and extra nutrients. Baking the breaded slices instead of frying cuts down on oil without sacrificing that satisfying crunch. The layers of marinara sauce and mozzarella cheese bring the classic Italian flavors you crave, while the whole-wheat breadcrumbs boost fiber content. It’s a versatile dish that pairs well with a side salad or whole-grain pasta for a complete meal.
For those looking to support a healthy lifestyle, consider complementing this meal with supplements like Moringa Actives, which supports weight loss and metabolism, or Fibre Select, a vital fiber supplement that aids in detoxification and overall health.
Ingredients
To make this Eggplant Parmesan with Zucchini, you’ll need the following ingredients:
- 1 large eggplant (about 1.5 lbs), sliced into ¼-inch rounds
- 2 medium zucchini (about 1 lb total), sliced into ¼-inch rounds
- 2 cups whole-wheat breadcrumbs
- 1 cup grated Parmesan cheese, divided
- 2 large eggs
- ½ cup all-purpose flour
- 1 tsp dried oregano
- 1 tsp garlic powder
- ½ tsp salt
- ½ tsp black pepper
- 3 cups marinara sauce
- 2 cups shredded mozzarella cheese
- ¼ cup chopped fresh basil (optional, for garnish)
- Cooking spray
Kitchen Equipment/Appliances Needed
You’ll need the following tools to prepare this recipe:
- Baking sheet
- Parchment paper
- Mixing bowls (3 medium-sized)
- Whisk
- Measuring cups
- Measuring spoons
- 9x13-inch baking dish
- Cutting board
- Chef’s knife
Instructions
Step 1: Prepare the Vegetables
Start by preheating your oven to 400°F (200°C). Line two baking sheets with parchment paper and lightly coat with cooking spray.
Slice the eggplant and zucchini into ¼-inch rounds. Place the slices on paper towels and sprinkle lightly with salt. Let them sit for 15 minutes to release excess moisture, then pat dry with more paper towels.
Step 2: Set Up the Breading Station
In a shallow mixing bowl, combine whole-wheat breadcrumbs, ½ cup grated Parmesan cheese, dried oregano, garlic powder, salt, and black pepper.
In a second mixing bowl, whisk the eggs until smooth.
In a third mixing bowl, place the all-purpose flour.
Step 3: Bread the Vegetables
Dredge each eggplant and zucchini slice in the flour, shaking off excess. Dip it into the egg mixture, then coat it in the breadcrumb mixture, pressing gently to adhere. Place the breaded slices on the prepared baking sheets.
Step 4: Bake the Vegetables
Lightly spray the breaded slices with cooking spray. Bake for 20-25 minutes, flipping halfway through, until golden and crispy. Remove from the oven and reduce the temperature to 375°F (190°C).
Step 5: Assemble the Dish
Spread ½ cup marinara sauce on the bottom of a 9x13-inch baking dish. Layer half of the baked eggplant and zucchini slices over the sauce. Top with 1 cup marinara sauce, 1 cup mozzarella cheese, and ¼ cup grated Parmesan cheese.
Repeat with the remaining eggplant and zucchini slices, 1 cup marinara sauce, 1 cup mozzarella cheese, and ¼ cup grated Parmesan cheese.
Step 6: Bake the Casserole
Cover the baking dish with aluminum foil and bake for 20 minutes. Remove the foil and bake for an additional 10-15 minutes, until the cheese is bubbly and golden.
Step 7: Serve
Let the dish cool for 5 minutes before serving. Garnish with chopped fresh basil, if desired. Serve with whole-grain pasta or a side salad for a complete meal.
Nutritional Facts
Here’s the approximate nutritional breakdown per serving (based on 6 servings):
- Calories: 320 kcal
- Protein: 18g
- Fat: 12g (Saturated: 6g)
- Carbohydrates: 38g (Fiber: 8g, Sugars: 10g)
- Calcium: 350mg (35% DV)
- Iron: 2.5mg (14% DV)
- Sodium: 800mg
This dish is high in fiber from the whole-wheat breadcrumbs and vegetables, and the mozzarella cheese and Parmesan cheese provide a good dose of calcium. To support overall health, consider adding NuviaLab Immune to your routine, which boosts immunity with natural ingredients like zinc and vitamin D.
Tips for Success
- Choose firm vegetables: Select eggplant and zucchini that are firm and free of blemishes for the best texture.
- Don’t skip the salting step: Salting the vegetables draws out moisture, ensuring a crispier coating.
- Make it ahead: Assemble the dish up to a day in advance and refrigerate. Bake when ready to serve.
- Freeze leftovers: This dish freezes well. Store in an airtight container for up to 3 months.
Health Benefits
This recipe is packed with nutritional benefits. Eggplant and zucchini are low in calories but high in fiber, which supports digestion and helps you feel full longer. The whole-wheat breadcrumbs add complex carbohydrates for sustained energy. Mozzarella cheese and Parmesan cheese contribute calcium, essential for strong bones, making this a great choice for kids and adults alike.
For those aiming to maintain a healthy weight, supplements like Keto Actives can support fat metabolism and appetite control, especially if you’re following a ketogenic diet. Similarly, Green Coffee 5K offers a natural way to boost weight loss with its high-potency green coffee extract.
Variations
- Gluten-Free: Swap whole-wheat breadcrumbs for gluten-free breadcrumbs and use gluten-free flour.
- Vegan: Replace eggs with a flaxseed mixture (1 tbsp ground flaxseed + 3 tbsp water per egg) and use vegan mozzarella cheese and Parmesan cheese.
- Spicy Kick: Add ½ tsp red pepper flakes to the breadcrumb mixture for a spicy twist.
Pairing Suggestions
This dish pairs beautifully with a crisp green salad dressed with olive oil and balsamic vinegar. For a heartier meal, serve with whole-grain pasta or garlic bread. A glass of red wine or a refreshing iced tea complements the flavors perfectly.
To enhance your wellness routine, try Matcha Extreme, a delicious tea supplement that supports weight control and detoxification, or Cappuccino MCT, a slimming coffee that boosts energy and fat burning.
Final Thoughts
Eggplant Parmesan with Zucchini is a wholesome, flavorful dish that brings the comfort of Italian cuisine to your table with a nutritious twist. Its crispy, cheesy layers are sure to satisfy, while the added zucchini and whole-wheat breadcrumbs make it a smart choice for health-conscious eaters. Whether you’re cooking for a family dinner or meal prepping for the week, this recipe is a keeper.
For those looking to optimize their health, explore supplements like Probiosin Plus for probiotic support and weight management, or Lipid Control Plus to maintain healthy cholesterol levels. Check out these products and more to support your wellness journey:
- Night Mega Burner for overnight fat reduction
- Fat Burn Active for athletes aiming to sculpt their physique
- Collagen Select for radiant skin and joint health
Enjoy this delicious recipe and happy cooking!
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