Recipe description
October 5, 2026
Zucchini parmigiana with tomato sauce
A comforting vegetable bake with fiber-rich zucchini and vibrant tomato goodness
Vegetarian
Mediterranean
Easy Recipe
74%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber and fluid from zucchini, tomatoes, onion, and garlic.
- Includes polyphenol-rich olive oil, tomatoes, basil, garlic, and black pepper.
- A practical vegetable-based main with satisfying Parmesan and moderate carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Zucchini
3
piece
Tomato sauce
8
tablespoon
Cheese, parmesan
6
tablespoon
Garlic
2
clove
Basil
2
teaspoon
Oil, olive
2
tablespoon
Onion
1
piece
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 180°C (350°F).
2
Slice the zucchini lengthwise into thin slices and sprinkle lightly with salt; let rest 10 minutes, then pat dry.
3
Heat 1 tablespoon olive oil in a pan and fry the zucchini slices in batches until lightly golden; set aside.
4
In the same pan, heat the remaining olive oil, sauté the chopped onion and minced garlic until soft.
5
Add the tomato sauce and basil, season with salt and black pepper, and simmer for 5 minutes.
6
In a baking dish, layer zucchini slices, tomato sauce, and a sprinkle of grated Parmesan; repeat until ingredients are used, finishing with Parmesan on top.
7
Bake for 25-30 minutes until the top is golden and bubbling.
8
Let rest 5 minutes before serving, optionally with a simple side salad.
More Recipes For Your Gut
Nutrition
300 kcal
Calories
11 g
Protein
21 g
Carbohydrates
5 g
Fiber
10 g
Sugar
20 g
Fat
5 g
Saturated fat
1.5 g
Salt
FAQ
How many servings does this zucchini parmigiana make?
The recipe makes 2 servings.
How long does zucchini parmigiana take to cook?
It bakes for 25–30 minutes at 180°C (350°F), plus preparation time.
Why should the zucchini be salted and dried first?
Salting helps draw out excess moisture, while patting the slices dry helps them brown and keeps the dish from becoming watery.
Can I bake the zucchini instead of frying it?
Yes. Brush the slices lightly with olive oil and bake them until tender and lightly golden before assembling the dish.
How do I know when the parmigiana is ready?
It is ready when the sauce is bubbling and the Parmesan topping is golden.
Can I make this recipe without Parmesan?
Yes. Use another grated cheese that melts well, or a suitable dairy-free alternative. The flavor and texture may change.
Is zucchini parmigiana vegetarian?
Yes, provided the tomato sauce and Parmesan are made without animal-derived ingredients that do not fit your dietary requirements.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in a covered container, and eat them within 2–3 days. Reheat until piping hot.
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