Eggplant is one of those foods that has conflicting results between the Monash University and Fodmap Friendly apps. Monash University has given a ½ cup or 41g serve of eggplant the green light, stating that large servings of 2 ¼ cups or 182g would contain moderate amounts of the Polyol- sorbitol. Whereas Fodmap Friendly has given 1 cup or 75g of eggplant a Pass with fodstacker information of <20% fructans, <1% GOS and 0% for excess fructose, sorbitol, lactose and mannitol (meaning it would become high fodmap at 5 cups due to the fructans). I have stuck to the more conservative serving size of 40g for this recipe. As such, the serving size for this dish is quite small so it is aimed to be either a snack or a side dish.
Low Fodmap Eggplant Parmigiana Recipe
1 small eggplant (up to 160g)
1 teaspoon of salt
1 slice of low fodmap bread (I recommend an end piece of either the Alpine Fodmap Friendly range or Baker’s Delight Lofo loaf#)
1 teaspoon of fresh rosemary
1 teaspoon of garlic infused olive oil#
Pinch of salt and pepper
¼ cup of lactose free milk or low fodmap milk alternative or 1 egg, lightly beaten
¼ cup of corn flour
Olive oil spray
6 tablespoons of low fodmap pasta sauce (I use Fodmapped for You Red Wine and Herbs pasta sauce#)
4 tablespoons of shredded mozzarella cheese
Fresh basil leaves
Drizzle of garlic infused olive oil#
Wash the eggplant and cut off the end pieces, discarding them. Cut the remaining eggplant into four small discs. Each disc should weigh 40g at the most.
Lay the eggplant discs on an absorbent towel and sprinkle with the salt. Leave the eggplant to sweat for about 40 minutes (to remove the bitter liquid) then rinse with cold water and pat dry.
While the eggplant is sweating, toast the bread then leave in the toaster to cool and dry out.
Preheat the oven to 180 degrees.
Place the dry toast, rosemary, garlic infused olive oil, salt and pepper in a food processor. Pulse until breadcrumbs have been made. Transfer to a shallow bowl.
Place the corn flour in a separate shallow bowl. Do the same with the milk/egg. You should have three shallow bowls altogether, one with cornflour, one with milk/egg and one with bread crumbs.
Coat each eggplant disc in the corn flour, then the milk/egg then the bread crumbs and lay onto a lined baking tray. Both sides of the eggplant should be crumbed.
Spray liberally with the olive oil spray then put in the oven to cook for about 20 minutes. The crumb should be a nice golden colour and the eggplant should be soft and gooey. Remove the eggplant discs from the oven and top each disc with 1 ½ tablespoons of pasta sauce then 1 tablespoon of cheese. Return to the oven for 5-10 minutes or until the cheese has melted and is starting to brown.
Remove from the oven, drizzle with some garlic infused olive oil (be careful, it’s potent) and top with a some fresh basil leaves. Enjoy!
Eggplant: Low fodmap at ½ cup or 41g (Monash); 1 cup or 75g (Fodmap Friendly)
Bread: Both the Alpine FF range and the Baker’s Delight Lofo loaf are certified low fodmap by Fodmap Friendly at 2 slices
Rosemary (fresh): Low fodmap at ½ cup or 8g
Garlic infused olive oil: Low fodmap at 1 tablespoon or 18g
- Lactose free: Low fodmap at 1 cup or 250ml
- Quinoa, unsweetened: Low fodmap at 1 cup or 250ml
- Soy protein: Low fodmap at 1 cup or 250ml
- Macadamia: Low fodmap at 1 cup or 250ml
- Almond: Low fodmap at 1 cup or 250ml
- Rice: Low fodmap at ¾ cup or 200ml
- Hemp: Low fodmap at 1 cup or 250ml
Egg: Low fodmap at 2 eggs
Cornflour: Low fodmap at ⅔ cup or 100g
Olive oil: Low fodmap at 1 tablespoon
Basil (fresh): Low fodmap at 1 cup or 16g
# For a list of my favourite low fodmap products, see my Low Fodmap Supermarket Shopping Guide which is available for free to subscribers of my mailing list.