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Vegan Gluten-Free Eggplant Parmesan | The Picky Eater

by HealthMatters June 3, 2024, 7:28 pm 1.5k Views

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My vegan gluten-free eggplant parmesan is a comforting, wholesome 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 classic Italian dish! 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, nobody 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 without 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 classic Italian casserole dish, native to southern Italy. Referred to as parmigiana di melanzane by Italians, the traditional recipe actually doesn’t include any breadcrumbs. However, I love the way the breaded eggplant tastes and think it enhances the overall dish into something 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 something lighter and dairy-free without compromising on delicious flavor! And it turned out so amazing! With this hearty recipe, I can get the whole family to happily eat something healthy and nourishing.

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 hour, and you’ll only need a few basic kitchen tools and simple ingredients.

While the eggplant may seem like the star of the show, 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 without being too mushy or watery. Coating it in savory oregano breadcrumbs, 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 vegetarian Italian recipes and a refreshing 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:

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

Breadcrumbs: To elevate the texture of this dairy-free eggplant lasagna, I coat the eggplant pieces with breadcrumbs before pan frying! Make sure to use gluten-free breadcrumbs 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 home if you prefer.

Oregano: I combine 2 teaspoons of dried oregano with the breadcrumbs 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 brand of marinara sauce, ideally one without added sugar. For a completely homemade meal, try out my delicious keto marinara sauce.

Vegan Alfredo: You should be able to find a jar of vegan Alfredo at your local grocery store but if you want a homemade 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 home! Follow along with my directions below, and I will teach you exactly how to master this dish.

Preheat Oven & Slice Eggplant: I start 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 hour) while you prep the rest of the ingredients.

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

Prepare Breadcrumb Mix: Meanwhile, I combine the breadcrumbs, 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 breadcrumb 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 showing eggplant slices being dunked in a breadcrumb 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 showing 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 showing 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 showing 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 without 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 shiny, smooth skin, and is a bright purple color. If the eggplant has dull skin, it’s likely too old. Choose 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 spice to the breadcrumb 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 home.

Vegan Eggplant Parmesan Sandwich: Move on over meatball subs! This eggless eggplant parmesan gives all those delicious marinara flavors without the meat or dairy. Pick your favorite bread and add a generous serving of eggplant parm along with some extra vegan mozzarella!

Without Breadcrumbs: I personally love using the breadcrumbs to coat the eggplant since it gives this dish such a nice texture, but it’s not necessary. If you want to skip the breadcrumbs, just follow the directions in my recipe for eggplant parmesan without breadcrumbs!

🍽 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 starters! 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 breadcrumbs 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 hours in the fridge. Reheat in the oven or in the microwave until heated through.

❓Recipe FAQs

Do you have to peel eggplant before roasting?

You don’t have to peel eggplant before cooking, but some people like to! It’s a personal preference, and I prefer leaving the skin on. Alternatively, you can partially peel the eggplant, leaving some strips of skin to add texture without 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 thoroughly 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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