Baked low FODMAP Eggplant Parmesan

Hello Friends!

I hope you are all staying safe and feeling emotionally okay during these house-bound days.  I have been enjoying the “cooking at home gig” –but have to admit I am running out of fun meal ideas!  Feel free to leave a comment with a low FODMAP recipe link or quick recipe to share as I know many of you are in the same boat!

Being married to an Italian, we have been making a fair amount of Italian dinner options.

Last week, we made a low FODMAP chicken, broccoli and ziti option–very easy to prepare if you have a suitable gluten free pasta and garlic infused oil, just limit broccoli florets to about 3/4 cup per serving! I dressed up my pasta with a little extra parmesan cheese and some red pepper flakes.

I also made this Baked Eggplant Parmesan, which was so good! I dipped the prepared eggplant rounds in egg and then in gluten free breadcrumbs that I seasoned up with basil and oregano. (Tip: you could also add a little Parmesan cheese to the breadcrumbs too, about 2 tablespoons)

Then, I infused some delicious flavor into diced tomatoes, adding a little garlic infused oil, more oregano and basil. This tomato sauce was topped evenly on each eggplant round. (Tip: you could sub in a low FODMAP marinara, such as FODY foods brand) Disclaimer: I consult with FODY foods.

Next up, I added some freshly grated Mozzarella. Tip: you can add a little extra Parmesan and a drizzle of garlic infused oil on top of the eggplant rounds too for extra flavor!

Mangia!

Baked low FODMAP Eggplant Parmesan

Category: Uncategorized

Servings: 4

Baked low FODMAP Eggplant Parmesan

Ingredients

  • 1 large eggplant, cut in 1/2 inch thick slices, ends trimmed (about 12 slices)
  • salt
  • 2 large eggs
  • 1 cup plain gluten free breadcrumbs (I used Aleia's plain gluten free breadcrumbs)
  • 1 tablespoon garlic infused oil (I used FODY food brand)
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • 1 1/2 cup diced plain canned tomatoes (drained of juice, without any onion or garlic ingredients)
  • 2 tablespoons Parmesan cheese
  • 1 cup grated mozzarella cheese

Instructions

  1. Layer paper towels onto the bottom of a large rimmed baking sheet.
  2. Layer eggplant slices on paper towel in single layer and lightly salt them to help release excess moisture. Let sit for about 20-30 minutes. Add a paper towel on top to collect moisture from the tops.
  3. Preheat oven to 375 degrees F, while assembling the eggplant.
  4. Transfer eggplant onto a plate.
  5. Remove paper towels from baking sheet and dry baking sheet with towel.
  6. Add a light coating of oil to the baking sheet.
  7. Next, whisk eggs in medium size bowl.
  8. In another medium size bowl or plate, add bread crumbs, 1/2 teaspoon basil and 1/2 teaspoon oregano; stir to combine.
  9. Add each eggplant slice (one at a time) into egg to coat on both sides, then add into breadcrumbs to coat both sides. Press eggplant into breadcrumbs to help them stick.
  10. Place each breaded eggplant slice onto baking sheet in a single layer.
  11. Place eggplant in the oven for 15 minutes to brown up and cook, turning eggplant slices over at mid-cooking time.
  12. While eggplant is cooking, add diced tomatoes, garlic infused oil, and 1/2 teaspoon basil and 1/2 teaspoon oregano into small bowl; stir to blend.
  13. Remove eggplant from oven, and evenly distribute tomato sauce onto top of breaded eggplant.
  14. Cover tomato sauce with grated Parmesan and mozzarella cheese.
  15. Return to oven to melt cheese and warm up sauce-about 5 minutes.
  16. Enjoy!
https://blog.katescarlata.com/2020/04/21/baked-low-fodmap-eggplant-parmesan/

9 replies on “Baked low FODMAP Eggplant Parmesan

  • Mary Ann Shaklan

    Kate….enjoy your site and recipes so much. I bought some beautiful curly kale at my local farmer’s market but didn’t have all the right ingredients to make your kale chips. I decided to try a variation and sprinkled with Parmesan and sesame seeds which I already had. Loved it.

    PS. Also enjoy the Fody tomato sauces and Rao’s Sensitive Formula that you recommended.

    Reply
  • Lorraine

    Hi Kate!

    I’ve been cooking low fodmap recipes like crazy lately. I made up this recipe for carrots the other day (inspiration from a different recipe) – my husband raves about it!

    Glazed Carrots in Sesame Maple Sauce

    Sauce:
    2 tablespoons white vinegar or rice wine vinegar
    2 tablespoons pure maple syrup
    2 tablespoons toasted sesame oil
    Chopped green onions (tops) to sight
    1 tbsp fresh ginger
    salt/pepper to taste

    Glaze:
    Cornstarch & water

    Place carrots in a skillet with a small amount of water. Cover with lid. Cook on medium high to high heat, steaming carrots until they are tender. Add more water if needed during this time.
    Once carrots are soft turn heat down to medium and boil off the remainder of the water. Be careful not to let them burn! Add sauce and return to low boil. Add cornstarch/water mix to create glaze. Remove from heat immediately.

    Hope you enjoy. I have several other good ones if you are looking for more.

    Reply
  • Emily

    I made up a meal during Lent based off a Giada Laurentis recipe. It was a tomato sauce with olive oil packed tuna. Sauce had kalamata olives capers and I served it over brown rice pasta. I prefer brown rice pasta as there are more nutrients and I can have a larger serving than regular gf pasta which seems to bother me in larger than one cup servings. This is the original recipe that you can modify. https://www.google.com/amp/s/www.foodnetwork.com/recipes/giada-de-laurentiis/fusilli-with-tuna-and-tomato-sauce-recipe-2040222.amp

    Enjoy!

    Reply

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