Vegan Eggplant Parmesan with Whole Wheat Spaghetti
Popularity
3.5
A healthy, plant-based take on the Italian-American classic, featuring baked eggplant slices layered with rich marinara sauce and vegan cheese, served over a bed of whole wheat spaghetti.
A wholesome, baked version of the Italian-American classic, made from scratch. Crispy breaded eggplant is layered with a rich, homemade tomato sauce and gooey, nut-free vegan cheeses for a truly satisfying meal.
Prep45 min
Cook20 min
Bake45 min
Servings4
Serving size: 1 slice
453cal
14gprotein
66gcarbs
Ingredients
700 g eggplant (about 1 large)
900 g tomato (about 8-9 medium Roma tomatoes, for sauce)
1 pcs onion (medium, finely chopped, for sauce)
4 pcs garlic (cloves, minced, for sauce)
3 tbsp olive oil (1 for sauce, 2 for brushing eggplant)
Perfectly cooked whole wheat spaghetti with a firm, al dente bite. This fiber-rich pasta is the ideal healthy base for your favorite Italian-American sauces, from a hearty marinara to a classic meatball sauce.
Prep2 min
Cook12 min
Servings4
Serving size: 1 cup
Health Benefits
🌾
High in Fiber
Whole wheat pasta and eggplant provide excellent dietary fiber, aiding digestion and promoting fullness.
❤️
Heart Healthy
Baking instead of frying and using vegan cheese significantly lowers saturated fat and eliminates cholesterol.
🛡️
Rich in Antioxidants
The tomato-based marinara sauce is a great source of lycopene, a powerful antioxidant.
⚡
Sustained Energy
Complex carbohydrates from whole wheat spaghetti provide a steady release of energy without blood sugar spikes.
Frequently Asked Questions
Is Vegan Eggplant Parmesan healthy?
Yes, this version is very healthy. Baking the eggplant instead of frying dramatically reduces fat and calories. Using whole wheat spaghetti adds significant fiber, and plant-based cheeses eliminate dietary cholesterol and lower saturated fat compared to dairy.
How many calories are in this meal?
A standard serving of Vegan Eggplant Parmesan with one cup of whole wheat spaghetti contains approximately 600-650 calories, making it a satisfying and balanced dinner.
What can I serve with Vegan Eggplant Parmesan?
It pairs wonderfully with a simple side salad with a light vinaigrette, steamed green beans, or roasted broccoli to add more greens to your meal.
Can I make this meal gluten-free?
Absolutely. To make it gluten-free, simply substitute the whole wheat breadcrumbs with gluten-free breadcrumbs and use your favorite gluten-free spaghetti.
How long does Vegan Eggplant Parmesan last?
Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. It reheats well in the oven or microwave.
About Vegan Eggplant Parmesan with Whole Wheat Spaghetti
A healthy, plant-based take on the Italian-American classic, featuring baked eggplant slices layered with rich marinara sauce and vegan cheese, served over a bed of whole wheat spaghetti.
This italian_american dish is perfect for dinner. With 533.51 calories and 16.74g of protein per serving, it's a heart_healthy, high_fiber, low_cholesterol, weight_loss option for your meal plan.
17gfat
(2 for mozzarella, 1 for parmesan)
1 tsp lemon juice (for vegan mozzarella)
3 tbsp sunflower seeds (raw, for vegan parmesan)
2 tbsp ground flaxseed
6 tbsp water (for flax egg)
0.25 cup all-purpose flour
1 cup whole wheat breadcrumbs
1 tsp italian seasoning
0.5 tsp garlic powder (divided)
0.25 tsp black pepper (freshly ground)
0.5 tsp salt (divided for sauce, cheeses, and breading)
0.25 cup basil (fresh leaves, for sauce and garnish)
Instructions
1
Prepare the eggplant
Preheat your oven to 400°F (200°C). Line two large baking sheets with parchment paper.
Slice the eggplant into 1/2-inch thick rounds.
Arrange the slices in a colander, sprinkle both sides with 1 tsp of salt, and let sit for 20-30 minutes to draw out moisture.
Rinse the slices thoroughly under cold water to remove all the salt and pat them completely dry with a towel. This step is crucial.
2
Make the fresh tomato sauce
While the eggplant sweats, heat 1 tbsp olive oil in a saucepan over medium heat. Add the chopped onion and cook until soft, about 5-6 minutes.
Add the minced garlic and cook for another minute until fragrant.
Chop the tomatoes and add them to the pan along with dried oregano, 1/4 tsp salt, and black pepper.
Bring to a simmer, then reduce heat, cover, and let it cook for 15-20 minutes, stirring occasionally, until tomatoes break down.
Stir in half of the fresh basil. You can use an immersion blender for a smoother sauce if you like.
3
Prepare the homemade vegan cheeses
For the parmesan, combine sunflower seeds, 1 tbsp nutritional yeast, 1/4 tsp garlic powder, and a pinch of salt in a small blender. Pulse until you get a coarse, crumbly texture.
For the mozzarella, boil the cubed potato until very tender. Drain and add to a high-speed blender.
Add 1 cup of fresh water, tapioca starch, 2 tbsp nutritional yeast, 1 tbsp olive oil, lemon juice, and 1/4 tsp salt to the blender with the potato.
Blend on high until completely smooth. Pour into a small saucepan and cook over medium heat, stirring constantly, until it thickens and becomes stretchy, about 3-5 minutes. Set aside.
4
Set up the breading station
In a small bowl, whisk together the ground flaxseed and 6 tbsp of water. Let it sit for 5 minutes to form a 'flax egg'.
In a second shallow dish, place the all-purpose flour.
In a third shallow dish, combine the whole wheat breadcrumbs, Italian seasoning, remaining garlic powder, a pinch of salt, and black pepper. Mix well.
5
Bread and bake the eggplant
Take one dry eggplant slice, dredge it in flour, then dip it in the flax egg, and finally press it into the breadcrumb mixture to coat both sides.
Place the breaded slices in a single layer on the prepared baking sheets.
Lightly brush or spray the tops with the remaining 2 tbsp of olive oil.
Bake for 20-25 minutes, flipping halfway through, until golden brown and crisp.
6
Assemble and bake the dish
Spread 1/2 cup of the homemade tomato sauce on the bottom of a 9x13 inch baking dish.
Arrange half of the baked eggplant slices in a single layer over the sauce.
Top with half of the remaining sauce and dollops of half the vegan mozzarella.
Create a second layer with the remaining eggplant, sauce, and mozzarella.
Sprinkle the homemade vegan parmesan evenly over the top.
Bake uncovered for 15-20 minutes, until the sauce is bubbly and everything is heated through.
Let it rest for 10 minutes before garnishing with remaining fresh basil and serving.
80cal
3gprotein
14gcarbs
2gfat
Ingredients
227 g whole wheat spaghetti
1 tbsp salt (for pasta water)
1 tsp olive oil (optional, for tossing)
Instructions
1
Boil the water
Fill a large pot with 4 quarts (about 16 cups) of water.
Add the salt and bring the water to a full, rolling boil over high heat.
2
Cook the spaghetti
Add the whole wheat spaghetti to the boiling water. Do not break the pasta; it will soften and submerge within a minute.
Stir the pasta for the first minute to prevent it from sticking together.
Cook for 9-11 minutes, or according to package directions, until it is 'al dente' - firm to the bite.
3
Drain and finish
Just before draining, carefully scoop out and reserve about 1/2 cup of the starchy pasta water. This is great for thinning out sauces later.
Drain the spaghetti in a colander. Do not rinse the pasta, as the starch helps the sauce adhere.
If not using immediately, toss the spaghetti with the olive oil to prevent it from clumping together.
4
Serve
Serve the warm spaghetti as a base for your favorite sauce and meatballs.