Layered Eggplant Tomato Parmesan Bake

Thinly sliced eggplant, tomatoes, and a light layer of parmesan baked until tender and lightly golden for a simple, low-carb vegetarian dish for 2 people.

Ingredients

  • 2 Medium Eggplants, about 600 G, sliced into 1/4-inch rounds
  • 4 Medium Tomatoes, about 480 G, sliced into 1/4-inch rounds
  • 80 G Grated Parmesan Cheese, preferably light or finely grated
  • 1 Tbsp Olive Oil
  • 1 Tsp Dried Oregano
  • Salt To Taste
  • Black Pepper To Taste
  • Fresh Basil Leaves, optional

Instructions

  1. Preheat the oven to 200°C and lightly oil a baking dish with a little of the olive oil.
  2. If you want a firmer texture, lightly salt the eggplant slices and let them rest for 15 minutes, then pat dry.
  3. Arrange half of the eggplant slices in an overlapping layer and season lightly with salt, black pepper, and a little oregano.
  4. Add a layer of tomato slices on top.
  5. Repeat with the remaining eggplant and tomatoes, finishing with tomatoes on top.
  6. Drizzle over the remaining olive oil and sprinkle evenly with the parmesan.
  7. Bake for 30 to 35 minutes until the eggplant is tender and the top is lightly golden.
  8. Let rest for 5 minutes and scatter over fresh basil if using.

Notes

  • Salting the eggplant first can reduce excess moisture and make the bake less watery.
  • Finely grated parmesan spreads more evenly, so you can use less while keeping good flavor.
  • This pairs well with a simple green salad or a spoon of plain yogurt.

Variations

  • Onion Version: Add 1 thinly sliced onion between the layers.
  • Cottage Cheese Version: Add 100 G cottage cheese in a thin middle layer for more protein.
  • Herb Version: Replace oregano with basil and parsley.
  • Zucchini Version: Replace 1 eggplant with 1 large zucchini for a softer bake.

Nutrients Estimate

Ingredient Amount Calories Fibre Key Micronutrients
Eggplant 600 G 150 Kcal 18 G Manganese, Folate, Potassium, Vitamin B6
Tomatoes 480 G 86 Kcal 7 G Vitamin C, Potassium, Lycopene, Vitamin K
Parmesan Cheese 80 G 310 Kcal 0 G Calcium, Phosphorus, Vitamin B12, Zinc
Olive Oil 1 Tbsp 119 Kcal 0 G Vitamin E, Vitamin K
Dried Oregano 1 Tsp 3 Kcal 1 G Vitamin K, Manganese, Antioxidants
Basil Small Handful 2 Kcal 0.3 G Vitamin K, Vitamin A
Ingredient Amount Calories Fibre Key Micronutrients
Total Recipe For 2 People 670 Kcal 26.3 G Calcium, Potassium, Vitamin C, Vitamin K
Per Serving 1/2 Recipe 335 Kcal 13.2 G Vegetable-forward, light, and slow blood sugar friendly