Eggplant and Chicken Parmesan

January 12, 2012

in Dinner in a Dash, Gluten Free, Healthy "MAKEOVERS", Recipes, Vegetarian

Or…this recipe could just be Eggplant Parmesan if you wanted to make it vegetarian!  This recipe is definitely a great substitute for the real thing.  After I calculated the nutrition, I realized it was a bit higher on the fat side, due to the “almond flour” breading.  You’ll see in each serving, 2 slices of eggplant are breaded in each dish.  If you wanted to lower the fat, you could only bread 1 of the eggplant slices. Up to you.  I’ve included an option for that.  Personally, I’d eat it as is, and not stress over it! 😉

Eggplant and Chicken Parmesan

Makes 2 servings

1 eggplant, sliced into 4 thick slices (you’ll use about 3/4 of the eggplant)
1/3 cup almond meal (just ground up raw almonds in your blender/food processor)
1/2 tsp garlic powder
1 tsp dried parsley
Sea salt
2 egg whites (or 1/4 cup carton egg whites)
4 oz pre-cooked chicken (I used rotisserie chicken)
1 cup jarred marinara sauce (choose a low fat, lower sodium kind)
4 Tbsp Parmesan cheese, grated

Preheat oven to 350 degrees.  Sprinkle eggplant slices with sea salt. Let sit for at least 20 minutes (up to 2 hours), so the eggplant releases some water. Wipe with paper towel to remove excess salt. You could probably skip this step if you’re in a rush.

Dip eggplant in egg white and into breading of almond meal, garlic powder and parsley. Repeat process for a 4 slices of eggplant (or 2 slices if you want to lower the fat in the recipe.  In this case, you’ll only need 3 Tbsp of almond meal for 2 slices of eggplant)

Using a saute pan at low to medium heat sprayed with cooking spray (don’t have it on high, or the almond meal will burn!), brown both sides of the eggplant.

Next, in a oven proof bowl or dish, place 1/4 cup pasta sauce in the bottom of each bowl.  Then, place one slice of eggplant.  Next, place 2 oz of the cooked chicken.  Then, top the chicken with another 1/4 cup of pasta sauce. Finally, place the second piece of eggplant on top, and top with Parmesan cheese.

Place in the oven (cover each dish with tin foil) and bake for 15-20 minutes until the eggplant softens.

Note: If you want a gooey’er result, use a low fat mozza cheese instead of the Parmesan.

Nutrition (per serving)   Calories: 372  Fat: 16.9 g   Sodium: 530 mg   Carbs: 27 g   Fiber: 10 g   Sugars: 5.7 g   Protein: 31 g

Nutrition (per serving) *If you only bread 2 slices of eggplant
Calories: 326   Fat: 12.9 g   Sodium: 530 mg   Carbs: 25 g   Fiber: 9 g   Sugars: 5.4 g   Protein: 29.5 g


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I'm Kristine Fretwell, busy mom of 2 little girls, author, blogger, and former pro fitness competitor. I love almost any kind of cookie, anything coconut or pumpkin flavored, and Thai food. A perfect day for me is enjoying my family, getting to the gym, and whipping up a new healthy recipe. I've got a collection of over 300 healthy recipes, and other tidbits like fitness and health tips. My recipes have been featured on websites such as Huffington Post, Savvy Mom, Shape and Skinny Scoop.
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  • Angela

    This sounds tasty Kristine! Lately I’ve been breading my ‘breaded goods’ (fish cakes, fish, etc) in a mix of crushed whole grain crackers and crushed nuts, like almonds or pecans. You’re right about the fat content – definitely puts it up a bit due to the nuts, but they’re healthy fats so I suppose it’s fine! Thanks for reminding me that I should get some eggplant back into my routine – I love it!

    • Kristine Fretwell

      I saw your post about the fish coating…that looks great too. I actually just got some gluten-free pretzels that are pretty good, so I’d like to do some experimenting with that!

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