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high protein eggplant parm

High Protein Eggplant Parmesan

5 from 1 vote
This high protein eggplant parmesan is a high-volume, lighter version of eggplant parm made with oven-roasted breaded eggplant, lean turkey marinara meat sauce, parmesan or Italian cheese, and fresh basil.
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 2 servings
Course: Dinner, Main Course
Cuisine: Italian-American
Calories: 535

Ingredients
  

  • 1 large eggplant peeled and cut into 1/2-inch rounds
  • 1 egg beaten for egg wash
  • 1/2 cup Italian breadcrumbs or panko use more as needed for coating
  • 1 lb 99% lean ground turkey
  • 1 cup low-calorie marinara sauce or enough to coat the cooked turkey
  • 1 tsp Italian seasoning or to taste
  • 1/4 cup parmesan or Italian cheese use more or less to taste
  • fresh basil for serving

Method
 

  1. Preheat the oven to 350°F and line a sheet pan with parchment paper.
  2. Peel the eggplant and slice it into 1/2-inch rounds.
  3. Add the beaten egg to one shallow bowl and the Italian breadcrumbs or panko to another shallow bowl.
  4. Dip each eggplant round into the egg wash, then coat it in the breadcrumbs.
  5. Place the coated eggplant rounds on the prepared sheet pan.
  6. Bake for 30 to 45 minutes, or until the eggplant is tender and cooked to your preferred doneness. Flip halfway through if desired.
  7. While the eggplant cooks, add the 99% lean ground turkey to a large skillet over medium heat. Cook until browned and cooked through, breaking it up as it cooks.
  8. Add the marinara sauce and Italian seasoning to the cooked turkey. Simmer until the sauce thickens slightly.
  9. Divide the roasted eggplant between two plates or containers.
  10. Top each serving with the turkey marinara meat sauce, parmesan or Italian cheese, and fresh basil.
  11. Optional: Broil for 1 to 2 minutes or return to the oven until the cheese melts.

Nutrition

Calories: 535kcalCarbohydrates: 43gProtein: 65gFat: 10g

Notes

High Protein Eggplant Parmesan Tips & Expert Strategy

TEXTURE TIP: The final texture of the eggplant should be fully tender and soft in the center with a slight bite on the edges. Do not rush the roast or it will be rubbery.
SUBSTITUTION WARNING: Swapping the 99% lean turkey for regular ground beef will significantly change the fat macros and make the marinara sauce heavier.
BETTER LATER NOTE: This recipe stores beautifully for meal prep, but keep the meat sauce separate from the roasted eggplant so the breading doesn't turn mushy in the fridge.
SERVING TIP: Serve this hot with an extra crack of black pepper and a side green salad to keep the meal high in volume and lower in calories.

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