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Low FODMAP Eggplant Parmesan (Gluten Free, Vegan)

Written by themindfulpeanut on . Posted in Posts, Recipes.

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I dive into the culinary wonderland of Low FODMAP Eggplant Parmesan. My recipe takes the classic favorite and gives it a gut-friendly twist, ensuring it’s suitable for those with sensitive stomachs. With carefully selected ingredients and mindful preparation techniques, my baked eggplant parmesan delivers all the flavor without the FODMAPs. From the crispy breaded eggplant slices to the savory marinara sauce and cheesy topping, each bite is a delicious ode to Italian comfort food. Follow along as I guide you through the step-by-step process of creating this mouthwatering dish, perfect for anyone seeking a low FODMAP alternative to a beloved classic.

Baked Eggplant Parmesan
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Baked Eggplant Parmesan

Course: Dinner
Prep time

30

minutes
Cooking time

40

minutes

You may call it eggplant or aubergine, but I call it delicious. This easy, no-fuss dinner feels like a treat eating your vegetables.

Ingredients

  • 1 Eggplant

  • GF Pasta

  • 2/3 cup Cheese of Choice, grated (I used a blend of vegan cheddar & parmesan)

  • Pasta Sauce of choice (or make your own, as follows!)

  • Egg (vegan: sub nut milk or a bit of olive oil – this is just for sticking breadcrumbs to eggplant)

  • Breadcrumbs (Gluten Free) Seasoned with Italian Spices, if desired

  • Easy Homemade Pasta Sauce

  • 1 Can Diced Tomatoes

  • 1 Can Tomato Puree (Passata)

  • 2 tbsp Italian Herbs (or 1 tbsp Basil, 1 tbsp Oregano)

  • 4 tbsp Garlic-infused oil (simply just crush a few garlic cloves and throw them in a bowl with olive oil to infuse!)

Directions

  • Preheat oven to 200C/400F. Prep a baking pan with parchment paper or a silpat.
  • Optional First Step: Cut Aubergine/Eggplant into rounds, about 1/2″ thick, salt both sides and let sit to release some water and bitterness for ~30 minutes.
  • If you did Step 1, rinse Eggplant and submerge rounds in egg, milk, or oil (depending on what you’re using). Then dip rounds in breadcrumbs. Place on baking sheet.
  • Bake Eggplant for 10 minutes, flip and bake another 10 minutes.
  • While Eggplant is baking, combine sauce ingredients and allow to simmer. Grate cheese, if needed.
  • Add an even layer of Sauce to bottom of a casserole dish. Place pre-baked eggplant rounds on top of sauce layer and use the rest of the sauce to cover each round. Add a light layer of cheese to each eggplant piece.
  • Bake an additional 15-20 minutes.

dinner