Eggplant Parmesan

Karen Mayrand’s nutrient-dense eggplant parmesan recipe is perfect for boosting your nutrient density.  

With two different kinds of cheese, you get plenty of bioavailable protein, as well as calcium. In addition, eggplant adds folate, vitamin B5, copper, manganese and potassium, and eggs add more protein, choline, folate, vitamin B5 and E.  

Spinach adds folate, vitamins and a K1, while the mushrooms round out the texture profile and add B3, B6, vitamin D and a range of minerals, including copper.   


One serve provides 238 calories, 23 g protein, 7 g fat, 16 g net carbs and P:E = 1.0.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • One medium (20 oz) eggplant, cut lengthwise into 1/4-inch-thick slices. 
  • Two cloves garlic, minced 
  • 200 g (7 oz) spinach, chopped
  • 200 g (7 oz) crimini mushrooms, sliced 
  • One large egg,
  • 145 g (5 oz) cottage cheese (low fat)
  • 160 g (5.6 oz or one can) tomato puree
  • 40 g (2 oz) mozzarella cheese (part-skim), grated
  • ½ tsp sea salt 
  • ¼ teaspoon red pepper flakes
  • ½ tsp oregano 
  • 1 tsp thyme 
  • Olive oil spray 


  • Adjust oven rack to the lower-middle positions and heat oven to 425 degrees F. Line a baking sheet with parchment paper. Lightly spray the eggplant slices with the olive oil spray, place the eggplant slices on the parchment, and bake until the eggplant is soft and easily pierced with a fork, about 10 minutes. Alternatively, cook eggplant in an air fryer.
  • Lightly beat the egg and combine with the cottage cheese
  • Lightly spray a large heavy-bottomed saucepan with olive oil and cook the garlic and red pepper flakes over medium-high heat, occasionally stirring, until fragrant and garlic is lightly golden – about three minutes
  • Add spinach and mushrooms and cook until spinach wilts and mushrooms soften.  
  • Combine tomato puree with salt, oregano and thyme.
  • Assemble the eggplant parmesan in an oven-proof dish.  Place some of the sauce on the bottom and then layer the eggplant with the egg/cottage cheese, spinach, and mushrooms, leaving some sauce for the top. Sprinkle with the grated mozzarella.  Bake until the sauce is warm and the cheese has melted, about 20 minutes.