Eggplant parmesan with spaghetti squash

Serves: 6

Ingredients

• Coconut oil (for greasing)

• 2.0 lbs (32 oz / 907 g) Eggplant, sliced into 0.33-inch-thick rounds

• Sea salt (approx. 1.5 tsp (7.5 ml) total) and Black pepper (0.5 tsp (2.5 ml))

• 0.5 cup (120 ml) Tapioca or arrowroot flour

• 3.0 Large egg whites

• 1.5 cups (360 ml) White sandwich breadcrumbs, toasted

• 1.0 tbsp (15 ml) Extra-virgin olive oil

• 1.5 tsp (7.5 ml) Garlic powder

• 4.0 cups (960 ml) Tomato sauce

• 1.0 tbsp (15 ml) Dried oregano

• 8.0 oz (227 g) Coconut milk cheddar cheese, shredded

• 2.0 tbsp (30 ml) Fresh basil, chopped

• 12.0 oz (340 g) Spaghetti squash, prepared

Preparation

1. Prepare the Oven and Racks: Adjust your oven racks to the upper-middle and lower-middle positions. Preheat the oven to 475°F (245°C). Line two rimmed baking sheets with aluminum foil and top them with wire racks. Grease the racks with coconut oil.

2. Drain the Eggplant: Work with half of the eggplant at a time. Toss the slices in a bowl with 0.5 tsp (2.5 ml) sea salt, then transfer to a large colander (using 1.0 tsp (5 ml) sea salt total for all eggplant). Allow the eggplant to drain for 30 minutes. Afterward, spread the slices over several layers of paper towels and pat them thoroughly dry.

3. Set Up Breading Station:

   • Dish 1: Spread the 0.5 cup (120 ml) tapioca flour in a shallow dish.

   • Dish 2: Whisk the 3.0 egg whites in a second shallow dish until foamy.

   • Dish 3: Combine the 1.5 cups (360 ml) toasted breadcrumbs, 1.5 tsp (7.5 ml) garlic powder, and 0.5 tsp (2.5 ml) sea salt in a third shallow dish.

4. Bread and Bake: Season the dried eggplant slices with 0.5 tsp (2.5 ml) pepper. Working with one slice at a time—and coating the tops only—dredge the slice in the flour, dip it into the egg whites, and then coat with the breadcrumb mixture, pressing gently to adhere. Lay the slices on the prepared wire racks with the breaded side facing up. Bake until the eggplant is tender, approximately 30 minutes.

5. Assemble: While the eggplant bakes, mix the 1.0 tbsp dried oregano into the 4.0 cups (960 ml) tomato sauce. Spread 0.5 cup (120 ml) of this tomato sauce over the bottom of a 13x9-inch baking dish. Lay half of the baked eggplant slices in the dish, breaded side up, overlapping as needed to fit. Spoon 0.5 cup (120 ml) of sauce over the top and sprinkle with 1.0 cup (approx. 4.0 oz / 113 g) of the cheese. Layer the remaining eggplant over the top (breaded side up) and dot with 1.0 cup (240 ml) of sauce, leaving the majority of the eggplant exposed. Sprinkle with the remaining cheese.

6. Final Bake: Bake until the sauce is bubbling and the cheese is browned, about 10 minutes. Let the dish cool for 5 minutes, then sprinkle with the 2.0 tbsp (30 ml) chopped fresh basil.

7. Serve: Stir the 12.0 oz (340 g) prepared spaghetti squash with the remaining 2.0 cups (480 ml) of tomato sauce. Season with sea salt and pepper to taste. Serve the eggplant parmesan alongside the spaghetti squash.

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Eggplant parmesan with spaghetti squash delivers all the bubbling, cheesy comfort of the classic without the pasta coma. Crisp-tender breaded eggplant rounds layer with oregano-scented tomato sauce and coconut milk cheddar, served over sweet squash strands. It's a full, hearty meal that happens to be lighter than it looks.

Pro Tips

• Salt the eggplant slices and let them drain for 30 minutes, then pat them thoroughly dry — this pulls out excess moisture so the breading crisps instead of steaming.
• Toast the breadcrumbs before building the breading station; pre-toasted crumbs give you a deeper, nuttier crust and never taste raw after the shorter second bake.
• Bread only the top of each slice: flour, egg white, crumbs, pressed gently. It's half the work and the exposed underside keeps the eggplant tender.
• Baking the slices on greased wire racks over foil lets hot air circulate underneath, so you avoid the soggy bottoms a flat sheet gives you.
• Shred the coconut milk cheddar finely and finish the assembled dish with a minute under the broiler if you want those classic browned cheese spots.

Frequently Asked Questions

Do I really need to salt the eggplant first?

It's worth the half hour. Salting draws out water that would otherwise thin the sauce and soften the crust, and it mellows any bitterness in older eggplants.

Can I make eggplant parmesan ahead of time?

Yes. Bread and bake the eggplant, then refrigerate the assembled casserole overnight. Bake it the next day until the sauce bubbles and the cheese melts, adding 5-10 minutes.

Can I use regular cheese instead of coconut milk cheddar?

Of course — mozzarella, provolone, or a mix of cheddar and Parmesan all work. The coconut milk cheddar simply keeps the dish dairy-free.

How do I store leftovers?

Refrigerate in a covered dish for up to 3 days and reheat in a 375°F oven so the crust re-crisps. The squash is best made fresh but the eggplant holds up well.

Recipe Card

Stav Kogan

Eggplant parmesan with spaghetti squash

Print Recipe Pin Recipe

Servings: 6 servings

Ingredients Method

Ingredients

  

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• 2.0 lbs (32 oz / 907 g) Eggplant, sliced into 0.33-inch-thick rounds
• 0.5 cup Tapioca or arrowroot flour
• 3.0 Large egg whites
• 1.5 cups White sandwich breadcrumbs, toasted
• 1.0 tbsp Extra-virgin olive oil
• 1.5 tsp Garlic powder
• 4.0 cups Tomato sauce
• 1.0 tbsp Dried oregano
• 8.0 oz (227 g) Coconut milk cheddar cheese, shredded
• 2.0 tbsp Fresh basil, chopped
• 12.0 oz (340 g) Spaghetti squash, prepared

Method

 

1. Prepare the Oven and Racks: Adjust your oven racks to the upper-middle and lower-middle positions.
2. Preheat the oven to 475°F.
3. Line two rimmed baking sheets with aluminum foil and top them with wire racks.
4. Grease the racks with coconut oil.
5. Drain the Eggplant: Work with half of the eggplant at a time.
6. Toss the slices in a bowl with 0.5 tsp sea salt, then transfer to a large colander (using 1.0 tsp sea salt total for all eggplant). Allow the eggplant to drain for 30 minutes.
7. Afterward, spread the slices over several layers of paper towels and pat them thoroughly dry.
8. Set Up Breading Station:
9. Dish 1: Spread the 0.5 cup tapioca flour in a shallow dish.
10. Dish 2: Whisk the 3. 0 egg whites in a second shallow dish until foamy.
11. Dish 3: Combine the 1.5 cups toasted breadcrumbs, 1.5 tsp garlic powder, and 0.5 tsp sea salt in a third shallow dish.
12. Bread and Bake: Season the dried eggplant slices with 0.5 tsp pepper.
13. Working with one slice at a time—and coating the tops only—dredge the slice in the flour, dip it into the egg whites, and then coat with the breadcrumb mixture, pressing gently to adhere. Lay the slices on the prepared wire racks with the breaded side facing up.
14. Bake until the eggplant is tender, approximately 30 minutes.
15. Assemble: While the eggplant bakes, mix the 1.0 tbsp dried oregano into the 4.0 cups tomato sauce.
16. Spread 0.5 cup of this tomato sauce over the bottom of a 13x9-inch baking dish. Lay half of the baked eggplant slices in the dish, breaded side up, overlapping as needed to fit. Spoon 0.5 cup of sauce over the top and sprinkle with 1.0 cup (approx. 4.0 oz / 113 g) of the cheese.
17. Layer the remaining eggplant over the top (breaded side up) and dot with 1.0 cup of sauce, leaving the majority of the eggplant exposed.
18. Sprinkle with the remaining cheese.
19. Final Bake: Bake until the sauce is bubbling and the cheese is browned, about 10 minutes.
20. Let the dish cool for 5 minutes, then sprinkle with the 2.0 tbsp chopped fresh basil.
21. Serve: Stir the 12.0 oz (340 g) prepared spaghetti squash with the remaining 2.0 cups of tomato sauce.
22. Season with sea salt and pepper to taste.
23. Serve the eggplant parmesan alongside the spaghetti squash.

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