Healthy Eggplant Parmesan (Air-Fryer)
User Reviews
4.9
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Prep Time
35 mins
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Cook Time
45 mins
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Total Time
1 hr 20 mins
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Servings
2 people
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Calories
490 kcal
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Course
Side Dish, Main Course
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Cuisine
Italian
Healthy Eggplant Parmesan (Air-Fryer)
Description
Healthy Eggplant Parmesan (Air-Fryer) combines sliced eggplant with classic Italian tomato sauce and cheeses to create a lighter take on the traditional baked casserole. The eggplants are salted to draw out moisture, rinsed, dried, then coated with olive oil and cooked briefly in an air fryer. This step softens the eggplant with a subtle crispness and minimizes excess oil absorption. The layered assembly alternates tomato sauce, eggplant slices, and mozzarella cheese, topped with freshly ground black pepper and parmigiano reggiano for added depth. Baking at a moderate temperature melts the cheese and blends the flavors gently.
The flavor is balanced between the mild eggplant, fresh acidity of the tomato sauce, and creamy melted cheese. The texture is tender with some baked edges. This dish works well warm or at room temperature, making it versatile for meals or casual gatherings.
According to the notes, the air-fried eggplant slices can be prepared in advance and refrigerated. The assembled eggplant parmesan can be stored in a sealed container in the refrigerator for up to three days, or frozen and thawed before reheating. This allows for convenient meal prep and leftovers handling.
Ingredients
- 2 medium eggplant washed and dried then sliced 1 cm thick
- salt for salting
- 2 tablespoons olive oil for rubbing over slices
- 450 grams Italian tomato sauce 2 cups
- 110 grams mozzarella cheese 4 ounces, or fior di latte, sliced and drained
- 1 teaspoon black pepper to taste, freshly ground
- 2 tablespoons parmigiano reggiano grated
Instructions
- Salt 2 medium eggplants slices and place in a colander. Allow to rest for a minimum of 30 minutes and up to 90 minutes. Rinse the slices and pat dry with a kitchen towel.
- Rub 2 tablespoons olive oil over the eggplant and arrange a few at a time in the air fryer basket, in a single layer. Cook at 390℉/200℃ for 6-7 minutes. Repeat till all the slices are cooked.
- Preheat oven to 350℉/175℃. Spread a thin layer of 450 grams Italian tomato sauce on the bottom of a medium baking dish, then layer the eggplant on top so they overlap each other slightly.
- Grind 1 teaspoon freshly ground black pepper on top and add 110 grams mozzarella cheese. Repeat the layering with sauce, eggplant and cheese, till all the ingredients have been used.
- Bake for 20 minutes or till cheese is melted. Serve warm or room temperature, with 2 tablespoons parmigiano reggiano.
Notes
- Air fry the eggplant slices ahead and refrigerate until ready to assemble.
- Store the assembled eggplant parmesan covered in the fridge for up to 3 days or freeze and thaw before reheating.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2people
Amount Per Serving
Calories 490 kcal
% Daily Value*
| Calories | 490kcal | 25% |
| Carbohydrates | 46g | 15% |
| Protein | 22g | 44% |
| Fat | 29g | 45% |
| Saturated Fat | 10g | 50% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 11g | 55% |
| Cholesterol | 33mg | 11% |
| Sodium | 819mg | 34% |
| Potassium | 1726mg | 37% |
| Fiber | 18g | 72% |
| Sugar | 26g | 52% |
| Vitamin A | 641IU | 13% |
| Vitamin C | 31mg | 34% |
| Calcium | 221mg | 22% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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