Eggplant Parmesan is a mouth-watering popular Italian creation that involves preparation of fried eggplant, marinara sauce, and cheese usually mozzarella.
Nevertheless, this simple and tasty dish is quite calorie and fatty as it is usually fried. Say hello to the air fryer which can be used to prepare this eggplant Parmesan recipe without having to worry about gaining extra weight.
In this one, I will bring you all the details, including the ingredients needed and how to prepare a healthy version of this dish, and how to prepare it in an air fryer along with serving suggestions and some helpful tips.
Read it: Best Crispy Air Fryer Fish Fillets I Quick & Tasty Recipe
Why Is Air Fryer Eggplant Parmesan a Good Idea?
Using an air fryer for eggplant Parmesan offers several advantages:
| Advantages | Description |
| Healthier Cooking | Reduces the amount of oil needed compared to traditional frying methods. |
| Quick and Easy | Cooks’ food faster than conventional ovens, perfect for busy weeknights. |
| Crispy Texture | Circulates hot air for a crispy exterior without added fat. |
| Versatile | It is easily adapted to suit various dietary preferences (gluten-free, vegetarian). |
Ingredients You’ll Need
To make a healthy air fryer eggplant Parmesan, gather the following ingredients:
For the Eggplant:
• 2 medium eggplants of about half a kilogram each
• ½ teaspoon kosher salt
• 2 large eggs
• 1 ½ cups panko breadcrumbs or gluten free breadcrumbs
• ¾ cup of the grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon Italian seasoning
¼ teaspoon black pepper
For Assembly:
• This will be 1½ cups marinara sauce; either store bought or freshly made at home.
• 1 ½ cups of shredded mozzarella cheese
• Cilantro sprigs for garnish purposes only (optional)
Step-by-Step Instructions
Preparing the EggplantSlice the Eggplant:
The eggplants should be sliced into round shapes of ½ inch thick. If possible spread and arrange them uniformly so that they can cook evenly in the oven.
Sweat the Eggplant:
Coat the slices on both sides of the slices with a pinch of salt then arrange in paper towels lined plates and let rest for 30 minutes. Due to this process, what seems to pull out extra moisture as well as bitterness is pulled out. Then gently wash off the fecal matter with running water and pat them dry with paper towels.
Breading the EggplantSet Up Your Dredging Station:
In one bowl put the eggs and beat well. Combine panko crumbs, grated Parmesan cheese, garlic powder, Italian seasoning and black pepper in another bowl.
Coat the Eggplant:
Immerse each slice first in the beaten eggs, ensuring that the excess which has sunk to the bottom scoops up a layer of the eggs, before draining it off on a second plate before getting the bread crumbs and doing the very same thing, this time pressing lightly on the slice to ensure that it is evenly coated.
Air Frying
Preheat Your Air Fryer:
Place your air fryer setting on 350 degrees Fahrenheit or 175 degrees Celsius.
Air Fry the Eggplant:
Arrange the breaded eggplant slices in one layer in the basket of the air fryer, this may require doing this in two rounds if you are using a smaller air fryer.
This serves to spray lightly the olive oil spray. Bake for approximately thirty minutes and then turn them over and bake for an additional forty-four minutes until they are brown and crunchy.
Add Toppings:
When taking the cookies out carefully spread marinara sauce over the cookies and sprinkle shredded mozzarella cheese on each of the cookies. Air fry for an additional 2-3 minutes or until the cheese melts and or becomes bubbly.
Serving SuggestionsGarnish and Serve:
Spoon your eggplant Parmesan onto a serving dish and sprinkle with fresh basil if so desired. I prefer the pizza to be served hot with marinara sauce on the side or top it up to gain the full experience of a pasta meal.
Tips for SuccessUniform Slices:
The layer of eggplant must be equal in thickness; for the pieces to cook evenly from the outside to the inside.
Pat Dry Thoroughly:
When you are done roasting your eggplants they tend to have a lot of moisture, to reduce this moisture make sure that the eggplant is well drained.
Experiment with Seasonings: You may also mix in other spices or herbs when making the breadcrumbs that you prefer.
Nutritional Benefits of Eggplant
Eggplants are not only delicious but also packed with nutrients
Low in Calories:
Raw eggplant has slightly less calories than cooked eggplant, one cup of cooked eggplant has approximately 35 calories.
High in Fiber:
They are good in dietary fiber; hence they help in the proper functioning of the digestive system.
Rich in Antioxidants:
Cancer fighters such as the Nasuni pigment found in eggplants also ensures that the cells of the human body are protected from harm.
| Nutrient | Benefit |
| Low in Calories | One cup of cooked eggplant contains only about 35 calories. |
| High in Fiber | Good source of dietary fiber, promoting digestive health. |
| Rich in Antioxidants | Contains antioxidants like Nasuni that help protect cells from damage. |
Key Takeaways
• Cooking through an air fryer means less oil consumption thus making eggplant Parmesan healthier.
• The process of salting also entails sweating those aids in removing bitterness as well as moisture from the vegetable.
• You change the spice used in breading depending on your preferred flavor.
• Suggested to be consumed with marinara sauce or on top of pasta that will make it a fulfilling meal.
FAQ Section
What if frozen eggplant is to be used?
Yes, but it is good to thaw and then dry because it is usually very wet hence requiring you to thoroughly pat it dry before breading it.
What are the alternatives for using breadcrumbs in this case?
You can also replace the crushed cornflakes with almond flour if you don’t mind the calories it contains.
Is this recipe gluten-free?
Yes, but if you’re using gluten-free breadcrumbs and make sure everything else in the recipe is also gluten-free.
Where do I put food that has been left over?
Keep in an airtight container in the refrigerator for consumption within three days at most. The cakes are best eaten when reheated in the air fryer.
So, could it be made vegan?
Yes! Replace eggs with flax eggs, and replace cheese with nutritional yeast.
Conclusion
This Healthy Air Fryer Eggplant Parmesan is not only a healthy air fryer copycat recipe, but an even better way to have your vegetable-packed, low-carb comfort food.
In that regard, it is possible to address the concept of crispy taste normally associated with the usage of extra oil since the air fryer is capable of providing that perfect taste without excess oil but the authentic and delectable taste from the marinara sauce and the melted cheese.
This recipe is quite flexible since you can make it with or without gluten and without using any animal products and it’s a great chance to increase portion of vegetables in your daily meal.
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