Low FODMAP Eggplant Parmesan Recipe

This crispy, cheesy Low FODMAP Eggplant Parmesan is made with garlic-infused oil, gluten-free breadcrumbs, and tender eggplant rounds, ready in about 1 hour and 15 minutes. The hero moment hits when you pull the bubbling, golden-brown casserole out of the oven and smell the fresh basil. I finally found a way to enjoy this Italian classic without the digestive stress.

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What Makes This Version Different

Most traditional recipes rely heavily on onion and garlic in the sauce, which are major triggers for many people. I discovered that using a high-quality garlic-infused olive oil in the breading provides that robust Italian flavor without the fructans found in garlic solids.

Another game-changer was baking the breaded slices instead of frying them in a pool of oil. This keeps the dish lighter and prevents the eggplant from becoming a heavy, oil-soaked sponge while ensuring the coating stays crisp.

Low FODMAP Eggplant Parmesan Ingredients

• 2 medium eggplants (approx. 1.5 lbs), sliced into 1/2-inch rounds
• 1 tablespoon kosher salt (for sweating)
• 1 cup gluten-free all-purpose flour
• 3 large eggs, beaten
• 2 cups gluten-free breadcrumbs
• 1/2 cup grated Parmesan cheese, divided
• 1/4 cup garlic-infused olive oil
• 2 cups low FODMAP marinara sauce (onion and garlic free)
• 8 oz mozzarella cheese, shredded or sliced
• 1/2 cup fresh basil leaves, chopped

How To Make Low FODMAP Eggplant Parmesan

1. Sweat the Eggplant: Place eggplant slices in a colander and sprinkle liberally with kosher salt. Let them sit for 30 minutes to draw out bitter moisture, then rinse well with water and pat thoroughly dry with paper towels.
2. Prepare Dredging Station: Set up three shallow bowls: one with the gluten-free flour, one with the beaten eggs, and one combining the breadcrumbs with half of the grated Parmesan cheese.
3. Bread the Slices: Dip each dry eggplant slice into the flour, shake off excess, dip into the egg wash, and finally press firmly into the breadcrumb mixture to coat evenly.
4. Bake the Rounds: Arrange the breaded slices on a parchment-lined baking sheet and drizzle generously with garlic-infused oil. Bake at 400°F (200°C) for 20 minutes, flipping halfway, until they are golden and crispy.
5. Assemble the Casserole: Lower the oven heat to 375°F (190°C). Spread a thin layer of marinara sauce in a 9×13 baking dish, then layer the baked eggplant slices, remaining sauce, mozzarella, and remaining Parmesan.
6. Final Bake: Bake the assembled dish for 20-25 minutes until the cheese is melted, bubbly, and slightly browned on top. Let it rest for 5 minutes before garnishing with fresh basil.

Recipe Tips

• Don’t skip the sweat: Salting the eggplant draws out excess water, which is crucial for preventing a watery casserole and ensuring the breading sticks.
• Check your sauce: Many store-bought sauces contain hidden onions or garlic powder; look for brands specifically labeled “sensitive” or “low FODMAP,” or make your own with tomato passata.
• Watch portion sizes: While eggplant is low FODMAP, Monash University suggests a serving size of about 1 cup (75g) per person to stay in the green zone for sorbitol.
• Crispy topping: If you want extra crunch, broil the dish for the last 2 minutes, but watch it closely to prevent burning.

What To Serve With Eggplant Parmesan

A simple green salad with a homemade vinaigrette of olive oil and red wine vinegar cuts through the richness of the cheese perfectly. You can also serve this alongside gluten-free pasta tossed with a little extra garlic-infused oil and parsley for a heartier meal.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. You can also freeze individual portions for up to 2 months; reheat them in the oven covered with foil to prevent the cheese from drying out.

FAQs

• Is eggplant low FODMAP?
  Yes, eggplant is considered low FODMAP in servings of about 1 cup (75g). Larger servings may contain higher amounts of sorbitol, so portion control is helpful.
• Can I fry the slices instead of baking?
  Absolutely, you can shallow fry the breaded slices in oil until golden. However, baking is less messy and uses less oil, which can be easier on sensitive stomachs.
• What breadcrumbs should I use?
  Look for gluten-free panko breadcrumbs if possible, as they provide the best crunch. Standard gluten-free crumbs work well too, but the texture will be slightly denser.

Nutrition

• Calories: 385
• Total Fat: 18g
• Saturated Fat: 8g
• Cholesterol: 115mg
• Sodium: 850mg
• Total Carbohydrate: 38g
• Protein: 18g

Try More Recipes:

• Low FODMAP Corn On The Cob Recipe
• Low FODMAP Chicken Tikka Masala
• Low FODMAP Moussaka Recipe