Healthy Eggplant Parm Casserole Recipe

Apr 27 2023
Layer your way to a healthy meatless casserole! Eggplant Parm is one of our favorites, and this HG-style recipe comes dressed in a white sauce made with sneaky cauliflower blended in. Do you taste that? That's amore!

Hungry Girl's Healthy White Eggplant Parm Casserole Recipe

Print White Eggplant Parm Casserole Print

1/4 of casserole: 199 calories, 9.5g total fat (5.5g sat. fat), 729mg sodium, 14.5g carbs, 6g fiber, 7.5g sugars, 16.5g protein

Click for WW Points® value*

Prep: 20 minutes
Cook: 1 hour and 5 minutes
Cool: 10 minutes



1 large eggplant (about 20 oz.)

1/4 tsp. garlic powder

1/4 tsp. onion powder

1/4 tsp. salt

1/8 tsp. black pepper

1 cup shredded part-skim mozzarella cheese, divided

1/4 cup grated Parmesan cheese, divided



2 1/2 cups roughly chopped cauliflower

1/4 cup fat-free milk

2 tbsp. grated Parmesan cheese

1 tsp. chopped garlic

1/4 tsp. salt

1/8 tsp. black pepper

Optional topping: fresh basil


Preheat oven to 400ºF. Spray a baking sheet and an 8” X 8” baking pan with nonstick spray.

Slice off and discard eggplant ends. Cut eggplant lengthwise into 1/2-inch slices. Top with seasonings.

Place eggplant slices on the baking sheet. Bake for 20 minutes.

Flip eggplant. Bake until slightly softened and lightly browned, about 10 more minutes.

Meanwhile, make the sauce. Place cauliflower in a medium-large microwave-safe bowl with 3 tbsp. water. Cover and microwave for 4 minutes, or until soft. Drain excess liquid, and transfer cauliflower to a blender or food processor. Add remaining sauce ingredients and 1 1/2 tbsp. warm water. Blend on high speed until smooth and uniform.

Remove sheet from oven, but leave oven on.

Evenly layer the following ingredients in the baking pan: 1/4 of sauce (about 1/4 cup), half of the eggplant slices, 1/4 of sauce (about 1/4 cup), 1/2 cup mozzarella, 2 tbsp. Parm, and 1/4 of sauce (about 1/4 cup). Continue layering with remaining eggplant slices, sauce, 1/2 cup mozzarella, and 2 tbsp. Parm.

Cover pan with foil. Bake for 30 minutes, or until hot and bubbly.

Uncover and bake until cheese has melted and lightly browned, about 5 minutes.

Let cool for 10 minutes before slicing.


Hungry for More Healthy Casserole Recipes?

Don't put away that 8” X 8” baking pan—after you're done with today's healthy eggplant Parm casserole, here are more casserole recipes to try out.

Chew on this:

We're close to the end of National BLT Month, aka April. How about a round of BLT Deviled Eggs?

Share healthy recipes with your friends… like this eggplant Parm casserole!


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