Vegan Eggplant Parmesan
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.
For 4 servings
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.
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.
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.
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.
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.
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.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't skip salting the eggplant! It removes bitterness and excess water, preventing a soggy result.
- 2For extra crispy eggplant, you can toast the breadcrumbs in a dry pan for 2-3 minutes before using them.
- 3Make your own whole wheat breadcrumbs by toasting stale bread slices until dry and then pulsing them in a food processor.
- 4The homemade mozzarella will be soft and spreadable, not shreddable. Dollop it over the layers for best results.
- 5This dish is great for meal prep. You can assemble it completely and refrigerate for up to 2 days before baking.
- 6Serve with a side of spaghetti or a fresh green salad to make it a complete meal.
Adapt it for your goals.
Gluten free
Use a gluten-free all-purpose flour blend and gluten-free breadcrumbs for the coating.
quickQuick
If short on time, use a high-quality store-bought marinara sauce and vegan cheese, but check labels for nuts and soy if needed.
low carbLow carb
Skip the breading entirely. Simply bake or grill the salted eggplant slices until tender and then layer with the sauce and cheese.
high proteinHigh protein
Add a layer of cooked lentils or crumbled firm tofu mixed into the tomato sauce for a substantial protein boost.
Why this is on our healthy list.
Rich in Antioxidants
Eggplant contains nasunin, an antioxidant that protects brain cells. The fresh tomato sauce is rich in lycopene, which supports heart health.
High in Fiber
With eggplant and whole wheat breadcrumbs, this dish is a good source of dietary fiber, which aids digestion and promotes a feeling of fullness.
Dairy-Free and Plant-Based
This recipe is entirely plant-based and free from dairy, making it suitable for vegans and those with lactose intolerance.
Lower in Fat
By baking the eggplant instead of deep-frying, this recipe significantly cuts down on the amount of oil and saturated fat found in traditional versions.
Frequently asked questions
Yes, this version is quite healthy. It's baked instead of fried, reducing the fat content. It's packed with vegetables, fiber from whole wheat breadcrumbs, and uses fresh, unprocessed ingredients.
