Waistline-friendly Italian Comfort Food

My husband and I travelled to Italy last year, and of course, the food was amazing! Italian food can be very healthful too, like this delicious, high-protein Eggplant Parmigiana recipe. If you’re craving comfort food that’s weight-loss friendly, this meal will fit the bill! It’s also a completely vegetarian meal.

Note: This dish is great when it is served with roasted sweet potatoes. Cut a medium sweet potato into 1” chunks (leave the skin on) and toss with extra-virgin olive oil and sprinkle with salt. Roast in the oven with the eggplant parmigiana, 425F for about 45 minutes.

High-Protein Eggplant Parmigiana


1 Large Eggplant, sliced into 1/4” think rounds

3 cloves garlic, peeled

2 TBSP extra-virgin olive oil

1 tsp salt

15.5 oz package extra firm tofu

1/8 tsp black pepper

1 cup grated mozzarella

1 cup ricotta cheese

1 large zucchini, sliced into 1/8th” rounds

2 cups no-sugar-added marinara

1/3 cup fresh basil leaves

1/4 cup grated parmesan


  1. Preheat your oven to 425F. Brush the eggplant slices with olive oil and arrange on a cookie sheet. Sprinkle with 1/2 tsp salt. Roast for 10-12 minutes, until the eggplant is just tender. (If you want to serve with roasted sweet potatoes, prepare those now too).
  2. Meanwhile, in a large bowl combine the mozzarella, ricotta, crumbled tofu, remaining 1/2 tsp salt and the pepper.
  3. Spread 3/4 cup marinara sauce in the bottom of a 9×12” glass dish. Top with half of the basil leaves.
  4. Layer half the roasted eggplant and zucchini slices and gently pat half the ricotta mixture on top.
  5. Repeat with another 3/4 cup marinara, then remaining basil, remaining eggplant and zucchini slices, remaining ricotta mixture. Top with last 1/2 cup of marinara and sprinkle with parmesan.
  6. Bake for 30-35 minutes in your preheated oven


Registered Dietitian Nutritionist Lindsay

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Back From Camp!

For the past five summers I have had the opportunity to be a camp counselor at Camp McCumber Type 1 Diabetes camp.