4.9 from 81 votes
Healthy Eggplant Parmesan (Air-Fryer)
An air fryer makes a healthy version of this South Italian favourite, with the same great taste. Serve as a side or main course with a piece of bread to mop up the sauce!
Prep Time
35 mins
Cook Time
35 mins
Total Time
1 hr 20 mins
Servings: 2 people
Calories: 490 kcal
Course:
Side Dish , Main Course
Cuisine:
Italian
Ingredients
- 2 medium eggplants 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 freshly ground black pepper to taste
- 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.
Cup of Yum
Notes
- The eggplant slices can be air fried in advance and kept in the fridge till needed.
- Cover and store the eggplant parmesan in a closed container the fridge for up to 3 days or freeze then thaw in the fridge before reheating.
Nutrition Information
Calories
490kcal
(25%)
Carbohydrates
46g
(15%)
Protein
22g
(44%)
Fat
29g
(45%)
Saturated Fat
10g
(50%)
Polyunsaturated Fat
2g
Monounsaturated Fat
11g
Cholesterol
33mg
(11%)
Sodium
819mg
(34%)
Potassium
1726mg
(49%)
Fiber
18g
(72%)
Sugar
26g
(52%)
Vitamin A
641IU
(13%)
Vitamin C
31mg
(34%)
Calcium
221mg
(22%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 2people
Amount Per Serving
Calories 490
% 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.