Eggplant parmesan casserole, regular
Common food
Photo: Wikipedia
Eggplant parmesan casserole is a hearty, layered baked dish of tender eggplant, rich tomato sauce, and melted cheeses. Its texture is a satisfying mix of creamy, soft eggplant and a golden, slightly crisp cheese topping. A 100g serving provides a balanced profile of protein, fats, and carbs, making it a substantial comfort food.
Calorie split: 18% protein · 23% carbs · 60% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, savory depth of flavor, where the mild eggplant soaks up the tangy tomato sauce and rich, gooey cheese. It's a classic comfort dish that feels indulgent yet can be made with wholesome ingredients.
⚠️ Watch-outs & how to enjoy it better
The dish can be high in sodium from cheese and sauce, and the eggplant may absorb significant oil if not prepared properly. For those watching sodium or fat intake, using low-sodium sauce, part-skim cheeses, and baking or grilling the eggplant instead of frying can help. Individuals with nightshade sensitivities should also be mindful.
Key benefits
- Good source of plant-based protein from eggplant and cheese
- Provides dietary fiber for digestive health
- Contains vitamins and antioxidants from tomatoes and eggplant
- Can be a satisfying, lower-carb alternative to pasta bakes
- Offers calcium and phosphorus from the cheese layers
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The eggplant in this dish acts like a culinary sponge, absorbing the flavors of the sauce and seasonings it's cooked with, which is why salting and pre-cooking it is a crucial step to develop its texture and taste.
Full nutrition (USDA data · scales with serving)
| Water | 71.6 g |
| Energy | 155 kcal |
| Protein | 7.0 g |
| Total lipid (fat) | 10.5 g |
| Carbohydrate, by difference | 9.0 g |
| Fiber, total dietary | 1.9 g |
| Total Sugars | 3.0 g |
| Calcium, Ca | 180 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 152 mg |
| Potassium, K | 225 mg |
| Sodium, Na | 351 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.08 mg |
| Selenium, Se | 8.1 ug |
| Vitamin C, total ascorbic acid | 2.6 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.14 mg |
| Niacin | 0.83 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 19.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 16.5 mg |
| Vitamin B-12 | 0.37 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 53.0 ug |
| Retinol | 47.0 ug |
| Carotene, beta | 75.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 3735 ug |
| Lutein + zeaxanthin | 25.0 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 7.5 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.6 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.12 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.44 g |
| SFA 16:0 | 1.9 g |
| SFA 18:0 | 0.65 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 16:1 | 0.10 g |
| MUFA 18:1 | 3.5 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.2 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.24 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 24.0 mg |
FAQ
Is eggplant parmesan casserole healthy?
It can be a nutritious part of a balanced diet, offering protein, fiber, and vitamins. Its healthiness depends on preparation; baking instead of frying the eggplant and using moderate amounts of cheese and sauce makes it a lighter, more nutrient-dense meal.
Can I make it ahead of time?
Yes, it's an excellent make-ahead dish. You can assemble the casserole, cover it, and refrigerate it for up to 24 hours before baking. This often allows the flavors to meld even better.
What's the best way to prevent it from being watery?
The key is to salt the sliced eggplant and let it sit for 30-60 minutes to draw out moisture, then pat it dry thoroughly. Pre-cooking the slices by baking or grilling them also helps remove excess water before assembly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.55 kcal/g · 18% calories from protein · 1.9 g fiber · 3.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.