Name: Eggplant Parmesan Sandwich
Prep time: 30 min
Cook time: 30 min
Total time: 60 min
Ingredients: 1 eggplant (sliced into 1/4 inch half moons); 1 teaspoon kosher salt (to draw moisture from the eggplant); 2 egg whites (a lighter alternative to whole eggs for binding); 2 cups whole-wheat panko breadcrumbs (for an extra crispy texture); 6 whole-wheat ciabatta rolls (sliced in half for sandwich creation); 1 1/2 cups marinara sauce (no sugar added, preferably hot); 1 cup mozzarella cheese (fat-free, shredded for a gooey, cheesy layer); 1/4 cup parmesan cheese (fat-free, grated for a flavorful topping)

Eggplant Parmesan Sandwich is a delightful twist on the classic Italian dish, offering a hearty and satisfying meal that is perfect for lunch or dinner. With layers of crispy, golden-brown eggplant, rich marinara sauce, and gooey cheese, this sandwich is sure to become a favorite in your household. The combination of flavors and textures will leave your taste buds dancing, while the use of whole-wheat ingredients makes it a guilt-free indulgence. Let’s dive into this scrumptious recipe!

Why This Recipe Belongs in Your Rotation

This Eggplant Parmesan Sandwich is not only delicious but also a versatile dish that fits perfectly into a variety of meal plans. Whether you’re looking for a meatless Monday option, a healthy lunch, or a simple weeknight dinner, this sandwich has got you covered. It’s a fantastic way to incorporate more vegetables into your diet while still enjoying the comforting flavors of Italian cuisine. Plus, it’s an excellent choice for meal prep, allowing you to savor its goodness throughout the week.

What You’ll Gather

1 eggplant – sliced into 1/4 inch half moons
1 teaspoon kosher salt – to draw moisture from the eggplant
2 egg whites – a lighter alternative to whole eggs for binding
2 cups whole-wheat panko breadcrumbs – for an extra crispy texture
6 whole-wheat ciabatta rolls – sliced in half for sandwich creation
1 1/2 cups marinara sauce – no sugar added, preferably hot
1 cup mozzarella cheese – fat-free, shredded for a gooey, cheesy layer
1/4 cup parmesan cheese – fat-free, grated for a flavorful topping

Gear Checklist

Cutting board – for slicing the eggplant and rolls.
Sharp knife – to make clean cuts through the eggplant and ciabatta.
Baking sheet – for roasting the eggplant slices.
Mixing bowls – for combining the egg whites and breadcrumbs.
Oven – to bake the eggplant and melt the cheese.
Spatula – for flipping the eggplant and assembling the sandwich.

How to Prepare Eggplant Parmesan Sandwich

Step 1: Prepare the Eggplant

Begin by slicing the eggplant into 1/4 inch half moons. Place the slices in a colander and sprinkle with kosher salt. Let them sit for about 30 minutes to draw out excess moisture and bitterness. Rinse the eggplant slices under cold water and pat them dry with paper towels.

Step 2: Bread the Eggplant

In a mixing bowl, whisk the egg whites until slightly frothy. In another bowl, place the whole-wheat panko breadcrumbs. Dip each eggplant slice first into the egg whites, making sure it’s well coated, and then into the breadcrumbs, pressing down gently to ensure the breadcrumbs adhere.

Step 3: Bake the Eggplant

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and arrange the breaded eggplant slices in a single layer. Bake for 20-25 minutes, flipping halfway through, until the eggplant is golden brown and crispy.

Step 4: Assemble the Sandwiches

While the eggplant is baking, prepare the ciabatta rolls. Slice them in half and toast them lightly in the oven for the last 5 minutes of baking. Once the eggplant is done, it’s time to assemble the sandwiches. Start with the bottom half of each ciabatta roll, add a generous spoonful of marinara sauce, layer on the crispy eggplant, and top with shredded mozzarella and grated parmesan. Add more marinara sauce if desired, then place the top half of the roll on.

Step 5: Melt the Cheese

Return the assembled sandwiches to the oven for an additional 5-10 minutes, or until the cheese is bubbly and melted. Keep a close eye to avoid burning.

Step 6: Serve and Enjoy!

Once the sandwiches are ready, remove them from the oven and let them cool for a minute. Serve warm and enjoy the melty, cheesy, and flavorful goodness of your Eggplant Parmesan Sandwich.

Nutrition-Minded Tweaks

For a gluten-free option, use gluten-free panko breadcrumbs and gluten-free ciabatta rolls.
Swap the whole-wheat ciabatta for a whole grain or sprouted bread for added nutrition.
Incorporate more veggies by adding sliced tomatoes or fresh spinach to the sandwich.
Use low-sodium marinara sauce to keep sodium levels in check.

Things That Go Wrong

Eggplant becomes too soggy: Make sure to salt the eggplant properly and let it sit to draw out moisture.
Panko doesn’t stick: Ensure the eggplant slices are well-coated in the egg whites before dredging them in breadcrumbs.
Cheese doesn’t melt: If your oven is not hot enough, the cheese may not melt properly. Ensure it reaches 400°F (200°C).
Sandwich is too messy: Use a generous amount of marinara sauce, but don’t overdo it, or the sandwich may fall apart.

Make-Ahead & Storage

This Eggplant Parmesan Sandwich can be made ahead of time. Prepare the breaded eggplant and store it in the refrigerator for up to 2 days before baking. Alternatively, you can bake the eggplant and assemble the sandwiches, then refrigerate for up to 1 day. When ready to eat, simply reheat in the oven until warmed through. Leftover sandwiches can also be stored in an airtight container in the refrigerator for up to 3 days.

Next Steps

Now that you have the recipe for this Eggplant Parmesan Sandwich, it’s time to gather your ingredients and start cooking! Experiment with different toppings and sides to make this dish your own. Share your creations on social media and tag your favorite food bloggers to inspire others to try this delicious recipe!

The Eggplant Parmesan Sandwich is a tasty and satisfying option that will surely become a staple in your cooking repertoire. With its crispy eggplant, rich sauce, and melted cheese, it’s a dish that brings comfort and joy to any meal. Enjoy every bite!