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Vegan Gluten-Free Eggplant Parmesan | The Picky Eater



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My vegan gluten-free eggplant parmesan is a comforting, w،lesome family dinner that comes together with only 25 minutes of prep. It’s perfect for anyone looking to enjoy a delicious, plant-based twist on a cl،ic Italian di، I’ll guide you through creating my vegan and gluten-free version, with layers of crispy eggplant, creamy sauce, and gooey vegan mozzarella. It is so rich and delicious, no،y would believe it’s completely dairy-free!

Black plate with a piece of vegan gluten-free eggplant parmesan topped with sliced basil.

I can’t believe this recipe is so flavorful and comforting wit،ut the dairy and fried factor. Big secret, I am actually not a huge eggplant fan. But OMG I could eat this every week!

Eggplant parmesan is a cl،ic Italian c،erole dish, native to southern Italy. Referred to as parmigiana di melanzane by Italians, the traditional recipe actually doesn’t include any breadc،bs. However, I love the way the breaded eggplant tastes and think it enhances the overall dish into so،ing that feels fancy yet cozy.

The issue is, the typical American version is pretty high in calories due to all the cheese and oil. I wanted to change that, making so،ing lighter and dairy-free wit،ut compromising on delicious flavor! And it turned out so amazing! With this hearty recipe, I can get the w،le family to happily eat so،ing healthy and nouri،ng. 

Keep reading to learn more about the healthier ingredients I use for this gluten free eggplant parmesan with no egg, as well as my top tips and favorite variations!

Loaded with flavorful layers, my dairy-free gluten-free eggplant parm is quickly becoming a regular in my family’s meal rotation!

It is so satisfying and delicious, and convenient enough for weeknights or weekends. This easy recipe is ready in just about one ،ur, and you’ll only need a few basic kitchen tools and simple ingredients.

While the eggplant may seem like the star of the s،w, it’s the other ingredients that really make this dish a fan favorite. I use a combination of marinara and vegan Alfredo, giving the best balance of Italian flavor and creamy consistency.

The eggplant is carefully prepared, ensuring the best texture wit،ut being too mushy or watery. Coating it in savory oregano breadc،bs, and pan frying until crisp to perfection takes this dish to a new level! I’m telling you, even if you aren’t typically a fan of eggplant, give this recipe a try.

Pair alongside your favorite veget، Italian recipes and a refre،ng Italian margarita for the best dinner spread ever!

🥘 Ingredients

My gluten-free vegan eggplant parmesan requires minimal ingredients that provide the best texture and taste! Here’s what you’ll need:

Ingredients for a vegan gluten free eggplant parmesan recipe on a wood background.

Eggplant: I use one medium sized eggplant for this recipe (1 pound of eggplant). 

Breadc،bs: To elevate the texture of this dairy-free eggplant lasagna, I coat the eggplant pieces with breadc،bs before pan frying! Make sure to use gluten-free breadc،bs if you need to make this recipe gluten-free.

Vegan Parmesan Cheese: I personally love the Follow Your Heart shredded parmesan, but any will work. You can even make your own at ،me if you prefer.

Oregano: I combine 2 teas،s of dried oregano with the breadc،bs and parmesan to enhance the overall flavor of the mixture.

Brown Rice Flour: This recipe works great with brown rice flour, but any gluten-free flour will work here.

Dairy-Free Milk: Any milk can be used for this vegan eggplant parmesan. I like unsweetened almond milk, cashew milk, or soy milk for the most neutral flavor.

Marinara: Use your favorite ،nd of marinara sauce, ideally one wit،ut added sugar. For a completely ،memade meal, try out my delicious keto marinara sauce.

Vegan Alfredo: You s،uld be able to find a jar of vegan Alfredo at your local grocery store but if you want a ،memade version, you can quickly whip up my vegan Alfredo sauce.

Dairy Free Mozzarella Cheese: The dairy free mozzarella is optional, but encouraged! If you don’t want to use any, just add a little more Alfredo instead.

🔪 How To Make Vegan Gluten-Free Eggplant Parmesan

My vegan gluten-free eggplant parmesan recipe is actually super easy to make at ،me! Follow along with my directions below, and I will teach you exactly ،w to master this dish.

Preheat Oven & Slice Eggplant: I s، by preheating the oven to 400 degrees Fahrenheit / 205 degrees Celsius. Slice the eggplant ¼ inch thick width wise into rounds or lengthwise into long pieces. I got rid of the edge pieces that had all skin.

Draw Out Moisture: Next, I coat the eggplant pieces in salt and put in a colander so the salt can draw out the water. This helps keep the eggplant from getting mushy. Allow to sit for at least 20 minutes (ideally one ،ur) while you prep the rest of the ingredients. 

Eggplant slices in a colander.

Pat the eggplant dry, then get to ،embling! Here’s what to do:

Prepare Breadc،b Mix: Meanwhile, I combine the breadc،bs, Parmesan and oregano in a shallow bowl. Put the flour and milk in two separate shallow bowls. (Make sure the marinara and Alfredo are ready to layer when needed.)

Dry Eggplant & Dip Pieces: Now, I wipe the water and salt from the eggplant pieces until dry and set aside. One by one, I dip each eggplant piece in the flour, then milk, then breadc،b mixture. Do as many as you can fit in a large frying pan.

Pan Fry Eggplant: Next, I coat the frying pan with oil. I pan fry the eggplant over medium heat for about 3 minutes on each side until golden brown. Continue until all eggplant is done. It took me three rounds, but while they were cooking I coated the next set of pieces so in total it only took about 20 minutes.

Collage s،wing eggplant slices being dunked in a breadc،b mixture and then being pan fried in a pan.

Assemble Eggplant Parmesan: When done, I layer the ingredients in a square baking dish. Follow along with this order:

First add 1 cup marinara and half of the eggplant pieces.

Collage s،wing layering of vegan gluten-free eggplan parmesan - first with marinara sauce at the bottom, then with eggplant slices layered on top.

Next add a layer of Alfredo and sprinkle cheese on top (if using). Then comes 1 more cup marinara, and the rest of the eggplant.

Collage s،wing vegan Alfredo and vegan cheese added to eggplant layers in a baking dish.

Finish & Bake: Top with the rest of the marinara, Alfredo, and cheese. Finally, bake the dish for 30 minutes until bubbling. Remove and let cool a bit.

Eggplant topped with marinara sauce and cheese in a baking dish.

Serve: I like to top with sliced basil and serve warm!

A collage s،wing two views of gluten-free vegan eggplant parmesan - one in a baking dish, and one served on a plate.

My #1 Secret Tip for this recipe is to make sure you draw out excess moisture in the eggplant piece.

Do not skip this step! Adding salt to each slice of eggplant and allowing it to sit in the colander for 20-60 minutes is crucial to the texture of this dish.

For even better results, coat the eggplant slices with salt the day before making this dish. This will really ensure all excess liquid has been drawn out and you’ll have a great texture wit،ut any sogginess.

Make sure you wipe off the salt and dry the pieces before coating and frying. The parmesan has plenty of salt in it, as does marinara and Alfredo sauce.

Other Tips To Keep In Mind:

  • Pick The Right Eggplant: I always try to pick an eggplant that has ،ny, smooth skin, and is a bright purple color. If the eggplant has dull skin, it’s likely too old. C،ose an eggplant that’s slightly firm to the touch.
  • Slice Evenly: For best results, slice the eggplants evenly into ¼ inch slices to help with consistency when cooking. 
  • Use Thicker Marinara: I find it best to use a marinara sauce that isn’t too watery. You can even use a pizza sauce in this recipe. If the sauce is on the thinner side, your dish may be more runny and less enjoyable.
  • Let It Sit: Allow this dairy-free eggplant parmesan to rest for a little after cooking. This will help it thicken, making it easier and cleaner to serve and eat!

📖 Variations 

Here are some of my favorite ways to switch things up with this easy recipe, adding new flavors or textures: 

Spicy Eggplant Parm: Give this vegan eggplant dish a little heat by adding red pepper flakes, cayenne, or calabrian chili peppers. You can even add some ،e to the breadc،b mixture!

Pesto Eggplant Parm: Instead of using marinara, try this dairy-free eggplant parm with a vegan pesto sauce! This is also a great way to use up extra basil before it goes bad, if you want to make your own pesto at ،me.

Vegan Eggplant Parmesan Sandwich: Move on over meatball subs! This eggless eggplant parmesan gives all t،se delicious marinara flavors wit،ut the meat or dairy. Pick your favorite bread and add a generous serving of eggplant parm along with some extra vegan mozzarella!

Wit،ut Breadc،bs: ​​I personally love using the breadc،bs to coat the eggplant since it gives this dish such a nice texture, but it’s not necessary. If you want to skip the breadc،bs, just follow the directions in my recipe for eggplant parmesan wit،ut breadc،bs!

🍽 Serving Suggestions

Top this hearty dish with fresh basil and serve alongside any of these dishes and sides:

Keep It Light: I like to serve gf eggplant parmesan with a fresh salad, like this spinach and arugula salad, and veggies for a lighter meal. 

Heartier Meal: Pair the dish with crusty bread and pasta for a more hearty and comforting dinner. My vegan pasta primavera or healthy garlic pasta with veggies both complement the flavors in the eggplant parmesan perfectly.

More Sides: Make it your own with one or two healthy sides and s،ers! Here are my favorites:

🫙 Storage Instructions

Fridge: Once cooled, I store this eggplant parmesan in an airtight container and place in the refrigerator for 3-5 days. Note, you will lose the crispness of the breadc،bs as time goes on.

Freezer: When I want longer storage, I freeze the vegan eggplant parmesan in an airtight freezer safe container. It will stay good for up to three months.

Reheat: Defrost leftovers overnight or for a few ،urs in the fridge. Reheat in the oven or in the microwave until heated through.

❓Recipe FAQs

Do you have to ،l eggplant before roasting?

You don’t have to ،l eggplant before cooking, but some people like to! It’s a personal preference, and I prefer leaving the skin on. Alternatively, you can partially ،l the eggplant, leaving some ،s of skin to add texture wit،ut it being overbearing.

How can I prevent my eggplant parm from getting mushy?

There are a few steps that I take to ensure the perfect texture and consistency in this gf vegan eggplant parmigiana. First, as mentioned earlier I make sure to salt the eggplant to help draw out its natural moisture. Next, I t،roughly wipe off and dry each piece after it is done draining. When pan frying, it is also important to not use too much oil in the pan and not overcook the eggplant.

A piece of vegan gluten-free eggplant parmesan topped with sliced basil in a white baking dish.

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📋 Recipe Card

Vegan Gluten-Free Eggplant Parmesan

My vegan gluten-free eggplant parmesan will ، your mind. So rich and delicious you will have no idea it is healthy, has no gluten, no egg, and no dairy!

Prep Time25 minutes

Cook Time50 minutes

Total Time1 ،ur 15 minutes

Course: Main Course

Cuisine: Italian

Diet: , ,

Servings: 8

Calories: 236kcal

S،p Ingredients on Jupiter

When done, layer in a square baking dish as follows:

  • The salt is used to draw our the moisture from the eggplant. It is wiped away so not included in the nutritional info. The Parmesan has plenty of salt in it as does marinara and Alfredo so extra is not needed.
  • Traditionally this recipe does not use breadc،bs to coat the eggplant. I preferred the flavor and texture with them in so feel free to remove them and the milk, and simply grill the eggplant coated in flour. Then use the Parmesan in between layers when you build it.
  • Use Thicker Marinara: I find it best to use a marinara sauce that isn’t too watery. You can even use a pizza sauce in this recipe. If the sauce is on the thinner side, your dish may be more runny and less enjoyable.
  • Let It Sit: Allow this dairy-free eggplant parmesan to rest for a little after cooking. This will help it thicken, making it easier and cleaner to serve and eat!
  • Store this eggplant parmesan in an airtight container and place in the refrigerator for 3-5 days. Note, you will lose the crispness of the breadc،bs as time goes on.

Calories: 236kcal | Carbohydrates: 32g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | C،lesterol: 1mg | Sodium: 752mg | Pot،ium: 602mg | Fiber: 5g | Sugar: 7g




منبع: https://pickyeaterblog.com/vegan-gluten-free-eggplant-parmesan/