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overhead view of low FODMAP eggplant parmigiana in white casserole on cooling rack

Lighter Low FODMAP Eggplant Parmigiana

Are you looking for a quick and easy, light eggplant Parmesan? With no breading and reduced calories? This Lighter Low FODMAP Eggplant Parmigiana is the recipe for you. I like this version as a side dish.

Course: Appetizer, Dinner & Lunch, Main Course, Side Dish
Cuisine: American & Italian
Prep Time: 10 minutes
Cook Time: 1 hour
Total Time: 1 hour 10 minutes
Makes: 8 Servings
Calories: 345 kcal
Author: Dédé Wilson


  • ¼ cup (60 ml) Low FODMAP Garlic-Infused Oil, made with olive oil, or purchased equivalent, divided
  • 2- pounds (910 g) of eggplant, stem ends trimmed and discarded, cut into ¼-inch (6 mrounds crosswise
  • Kosher salt
  • Freshly ground black pepper
  • 8- ounces (225 g) part-skim mozzarella, shredded
  • 1 cup (100 g) grated Parmesan cheese
  • 3 cups (720 ml) Low FODMAP Quick Tomato Sauce, or your favorite low FODMAP marinara sauce
  • Fresh basil leaves, torn


  1. Position racks in upper and lower third of oven. Preheat oven to 400°F (200°C). Have two large rimmed baking sheet pans ready to use.
  2. Brush each sheet pan with 1 tablespoon of Low FODMAP Garlic-Infused Oil. Arrange the eggplant rounds on the pans; if you have to slightly overlap a few pieces, that’s okay. Brush the tops of the eggplant with remaining olive oil, then season with salt and pepper.
  3. Roast for about 15 minutes, then flip eggplant pieces over, rotate pans front to back, and from upper to lower rack, and and roast for another 15 minutes or until tender.
  4. Coat the bottom of a 9-by-13-inch (23 cm by 33 cm) baking dish with 1 cup (240 ml) of sauce. Arrange half the eggplant slices on top of the sauce, sprinkle with half the mozzarella and half the Parmesan. Top with 1 cup (240 ml) sauce. Make final layer of remaining eggplant, 1 cup (240 ml) sauce and cheeses.

  5. Bake for about 25 to 30 minutes or until the sauce is bubbling and the cheese has browned here and there. Let cool for at least 5 minutes before serving. Sprinkle with fresh basil right before serving. I like this at room temp too! Reheats well. Even improves after an overnight in the fridge, covered with foil. Reheat as needed in 350°F (180°C) oven, covered with foil, or even in microwave.



  • If your eggplant is older and tougher, you might consider peeling it.
  • Salting Eggplant: Many directions for salting eggplant direct you to salt the eggplant and allow it to drain in a colander. Very often the amount of eggplant needed does not fit in the colander on hand.
    Here is a technique that sounds complicated, but if you read it through you will see that it is actually easy, efficient and effective.
  • Line a rimmed baking sheet pan with a triple-layer of paper towels. Slice eggplant as directed above, except slice into thicker ½-inch (12 mm) pieces. Sprinkle both sides of the eggplant slices lightly with kosher salt and lay out in a single layer on prepared pan. Top with a layer of more paper towels, another layer of salted eggplant, etc. and continue until you have all of your eggplant slices all stacked up in single layers. Finish with another triple layer of paper towels, place another rimmed sheet pan on top and weigh down the sheet pan with a heavy pot. Allow to sit for 1 hour to release excess moisture. Proceed with recipe.
Nutrition Facts
Lighter Low FODMAP Eggplant Parmigiana
Amount Per Serving
Calories 345 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 8g40%
Cholesterol 44mg15%
Sodium 628mg26%
Potassium 61mg2%
Carbohydrates 16g5%
Fiber 5g20%
Sugar 4g4%
Protein 21g42%
Vitamin A 392IU8%
Calcium 550mg55%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.