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Low-FODMAP Eggplant Parmesan

Here's a low-FODMAP recipe that is perfect for an at-home fancy date night (or dinner... and lunch the next day... and maybe breakfast too for just me because my husband dislikes eggplant). Either way - this recipe is WORTH the effort and is so tasty!!!

Servings: 8

Prep: 40 minutes

Cook: 30 minutes



2 large eggplants

1/2 cup cornstarch

3 eggs

1 1/2 cups gluten-free bread crumbs, OR 6 gluten-free or sourdough bread slices (about 1 1/2 cups)

1/2 cup parmesan cheese, shredded

2 tsp Italian herb blend

1/2 tsp salt

1/2 tsp pepper

Marinara Sauce

1 32 oz can crushed tomatoes

1 tsp salt

1/2 tsp pepper

2 tsp Italian herb blend

1/2 tsp crushed red pepper

1 tbsp garlic-infused olive oil


1 lb shredded mozzarella cheese

1/3 cup shredded parmesan cheese

1-2 tbsp fresh chopped basil


  1. Preheat oven to 350 F.

  2. Slice eggplant into 1/4-1/2 inch thick slices. Arrange slices on a sheet pan and sprinkle with coarse salt on both sides. Let sit for 10 minutes. Pat firmly with paper towels or a clean kitchen towel to remove excess moisture.

  3. If making homemade bread crumbs, arrange sliced bread on a baking sheet. Bake for about 8 minutes, or until bread is well-toasted and golden brown. Remove from oven, break bread into chunks, and pulse in a food-processor until crumbs form.

  4. Combine breadcrumbs in a bowl with salt, pepper, italian herbs, and parmesan cheese. Whisk eggs in a separate bowl. In a third bowl, place cornstarch.

  5. Spray two large sheet pans with cooking spray.

  6. Coat the eggplant in cornstarch, then eggs, then breadcrumbs. Place on sheet pans and spray the top of the eggplant with cooking spray. Bake at 350 F for 25 minutes or until golden and crunchy. Remove from oven and raise oven temperature to 400 F.

  7. While eggplant is baking, combine all marinara sauce ingredients in a bowl.

  8. In a 9x13 casserole dish, spread a thin layer of marinara sauce on the bottom, then layer eggplant slices, mozzarella, more marinara sauce, then shredded parmesan cheese. Repeat one additional layer on top.

  9. Bake uncovered at 400 F for 30 minutes or until cheese is browned and melted.

  10. Top with fresh basil and oregano and serve!

Want to revamp your personal nutrition and receive a meal plan specifically designed for you? Schedule a FREE 30-minute discovery call with Danielle here.

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