Vegan Eggplant Parmesan Over Quinoa

Why You’ll Love This Recipe

This recipe delivers all the savory, satisfying flavors of traditional eggplant parmesan in a lighter, healthier, and entirely vegan form. Baking the eggplant instead of frying cuts down on oil, while the quinoa adds a nutritious, protein-rich foundation. It’s ideal for dinner, meal prep, or feeding a crowd—delicious enough for vegans and non-vegans alike.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the eggplant:

• Eggplants, sliced into ¼-inch rounds
• Salt (for sweating the eggplant)
• Olive oil
• Whole wheat or gluten-free breadcrumbs
• Nutritional yeast
• Garlic powder
• Dried oregano
• Black pepper
• Plant-based milk (unsweetened)

For assembly:

• Marinara sauce (store-bought or homemade)
• Vegan mozzarella or shredded plant-based cheese
• Fresh basil (optional, for garnish)

For the quinoa:

• Quinoa
• Water or vegetable broth
• Salt

Directions

1. Prepare the eggplant:
   Lay eggplant slices on a paper towel-lined tray and sprinkle with salt. Let sit for 20–30 minutes to release excess moisture. Pat dry.
2. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease it.
3. Set up breading station:
   In one bowl, pour plant-based milk. In another bowl, combine breadcrumbs, nutritional yeast, garlic powder, oregano, and pepper.
4. Bread the eggplant:
   Dip each slice into the milk, then coat in the breadcrumb mixture. Place on the prepared baking sheet. Lightly drizzle or spray with olive oil.
5. Bake for 25–30 minutes, flipping halfway through, until golden and crisp.
6. Meanwhile, cook the quinoa:
   Rinse the quinoa under cold water. In a saucepan, combine quinoa, water or broth, and a pinch of salt. Bring to a boil, then reduce heat to low. Cover and simmer for 15 minutes, or until all liquid is absorbed. Fluff with a fork.
7. Assemble the dish:
   In a baking dish, spread a layer of marinara sauce. Add a layer of baked eggplant slices, more sauce, and sprinkle with vegan cheese. Repeat as needed. Bake at 375°F (190°C) for 10–15 minutes until the cheese is melted and bubbly.
8. Serve:
   Spoon quinoa into bowls and top with warm eggplant parmesan. Garnish with fresh basil, if desired.

Servings and timing

This recipe serves approximately 4 servings.
Prep time: 30 minutes
Cook time: 40–45 minutes
Total time: About 1 hour and 15 minutes

Variations

• Gluten-free: Use gluten-free breadcrumbs to keep the dish fully gluten-free.
• Spicy version: Add red pepper flakes to the breadcrumb mixture or marinara for a kick.
• Grilled eggplant: Skip the breading and grill eggplant slices for a lighter, simpler option.
• Different grains: Serve over brown rice, couscous, or cauliflower rice instead of quinoa.
• Cheese topping: Use a homemade cashew cheese sauce for extra creaminess.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days.
Reheat in the microwave or oven at 350°F until warmed through.
To freeze, assemble the eggplant parmesan in a baking dish (without quinoa), wrap tightly, and freeze for up to 2 months. Bake from frozen or thaw before reheating.

FAQs

Do I need to peel the eggplant?

No, the skin is edible and adds texture. If you prefer it softer, you can peel it before slicing.

Why do I salt the eggplant first?

Salting draws out moisture and bitterness, giving the eggplant a better texture when baked.

Can I fry the eggplant instead?

Yes, you can pan-fry the breaded slices for a crispier texture, but baking is lighter and less messy.

What’s a good substitute for vegan cheese?

Try a homemade cashew cheese sauce or nutritional yeast for cheesy flavor without processed ingredients.

Can I use red lentil pasta instead of quinoa?

Yes, red lentil pasta or any whole grain pasta works well as a base.

Can I make this dish ahead of time?

Yes, you can bake the eggplant and prepare the quinoa in advance. Assemble just before serving or reheat as needed.

Can I skip the breadcrumbs?

Yes, use almond meal or skip breading entirely and roast or grill eggplant slices for a simpler version.

What kind of marinara sauce should I use?

Use your favorite store-bought or homemade version—look for one with no added sugar and bold herbs.

Can I make it oil-free?

Yes, use a nonstick baking sheet or parchment and skip the oil spray. The eggplant won’t be as crispy, but still delicious.

How do I keep the breading from falling off?

Make sure the eggplant slices are dry before dipping, and press the breadcrumb mixture on firmly.

Conclusion

Vegan Eggplant Parmesan Over Quinoa is a wholesome, satisfying meal that delivers all the flavor of the classic comfort dish—without the dairy or frying. With its crispy baked eggplant, savory marinara, melty vegan cheese, and protein-rich quinoa base, it’s a dish that’s as nourishing as it is delicious. Whether you’re vegan or simply exploring more plant-based meals, this recipe is a must-try.

Vegan Eggplant Parmesan Over Quinoa

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Vegan Eggplant Parmesan Over Quinoa is a comforting plant-based twist on a classic dish. Crispy oven-baked eggplant slices are layered with marinara sauce and vegan cheese, then served over fluffy quinoa for a protein-rich, gluten-free meal.

• Author: Laura
• Prep Time: 30 minutes
• Cook Time: 45 minutes
• Total Time: 1 hour 15 minutes
• Yield: 4 servings
• Category: Dinner
• Method: Baking
• Cuisine: Italian-Inspired

Ingredients

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Instructions

1. Lay eggplant slices on a paper towel–lined tray. Sprinkle with salt and let sit for 20–30 minutes to release moisture. Pat dry.,Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly grease or spray with oil.,Set up breading station: pour plant milk into one bowl. In another, mix breadcrumbs, nutritional yeast, garlic powder, oregano, and pepper.,Dip each eggplant slice into the milk, then into the breadcrumb mixture. Place on the baking sheet and lightly drizzle or spray with olive oil.,Bake for 25–30 minutes, flipping halfway, until golden and crisp.,Meanwhile, rinse quinoa under cold water. In a saucepan, combine quinoa, water/broth, and salt. Bring to a boil, then reduce to low. Cover and simmer for 15 minutes or until liquid is absorbed. Fluff with a fork.,Lower oven to 375°F (190°C). In a baking dish, spread a layer of marinara sauce. Add a layer of baked eggplant, more sauce, and vegan cheese. Repeat layers if needed.,Bake for 10–15 minutes, until cheese is melted and bubbly.,To serve, spoon quinoa into bowls and top with warm eggplant parmesan. Garnish with fresh basil if desired.

Notes

Use gluten-free breadcrumbs for a fully gluten-free meal.,Red pepper flakes or chili powder can be added for heat.,Swap quinoa for brown rice, couscous, or cauliflower rice.,To reduce oil, bake eggplant on parchment without spraying oil.,Make a cashew cheese sauce instead of using store-bought vegan cheese for a whole-food alternative.

Nutrition

• Serving Size: 1 bowl
• Calories: 390
• Sugar: 8g
• Sodium: 620mg
• Fat: 15g
• Saturated Fat: 3g
• Unsaturated Fat: 12g
• Trans Fat: undefined
• Carbohydrates: 48g
• Fiber: 10g
• Protein: 13g
• Cholesterol: 0mg