Eggplant lasagna is a delicious and healthy vegetarian lasagna option that uses eggplant instead of meat. But how much eggplant lasagna should you eat in one serving? Here is a detailed look at recommended serving sizes for eggplant lasagna.
What is Eggplant Lasagna?
Eggplant lasagna is a type of vegetable lasagna that uses sliced eggplant in place of meat. The eggplant is layered between noodles, cheese, and tomato sauce to create a hearty and satisfying meatless meal.
Traditional eggplant lasagna uses sliced eggplant that has been salted and drained to remove excess moisture. This helps prevent the eggplant from making the lasagna watery or soggy. The eggplant slices are then roasted or sautéed before layering them into the lasagna.
Some recipes may also bread or coat the eggplant slices before cooking. This can help the eggplant crisp up and hold its shape better during baking. Common coatings include flour, breadcrumbs, or Parmesan cheese.
In addition to the eggplant, a typical eggplant lasagna contains lasagna noodles, tomato sauce or gravy, mozzarella cheese, Parmesan cheese, herbs like basil or oregano, and spices like garlic. Sometimes ricotta or cottage cheese is also layered in for extra richness.
The ingredients are assembled by layering the sauce, eggplant, cheese, and noodle sheets alternately until the lasagna pan is full. The entire dish is then covered and baked until hot and bubbly.
Eggplant lasagna makes a satisfying entree for vegetarians but can also be enjoyed by meat-eaters as well. It’s a hearty and comforting dish that freezes and reheats well too.
Nutrition Information
The nutrition content of eggplant lasagna can vary depending on the specific ingredients used. However, in general a serving of eggplant lasagna provides:
- Calories: 250-400
- Carbs: 30-50g
- Protein: 15-25g
- Fat: 10-15g
- Fiber: 5-10g
- Sodium: 500-800mg
Eggplant is low in calories, carbs, fat, and protein compared to foods like ground beef. So eggplant lasagna tends to be lower in calories and fat compared to traditional beef or sausage lasagna.
It’s still relatively high in carbs thanks to the noodles and cheese. But the fiber content helps balance out the carbs. The sodium content comes mainly from the cheese, tomato sauce, and seasonings.
Serving Size Recommendations
So how much eggplant lasagna should you eat in one serving? Here are some general recommendations for serving sizes:
By Area or Slice
A reasonable serving size for eggplant lasagna is about 1/8 to 1/6 of a 9×13 inch lasagna pan. This works out to:
- A 3×4 inch square or rectangular piece
- A slice that is 2-3 inches wide
This serving size equates to around 1 1/2 to 2 cups of eggplant lasagna.
By Weight
If you want to be more precise, the recommended serving size for eggplant lasagna by weight is:
- Around 4 ounces or 125 grams
A kitchen scale can come in handy if you want to portion out lasagna by measured weight instead of approximate slice size.
By Calories
Using calorie counts as a guide, a reasonable single serving of eggplant lasagna would be:
- Around 300 calories
This calorie amount corresponds to about 1/6 of a lasagna pan as mentioned earlier.
Visual Guide
Here is a visual depiction of reasonable serving sizes for eggplant lasagna:
| Serving Size | Photo Example |
|---|---|
| 1/6 of a 9×13 pan | |
| 1/8 of a 9×13 pan | |
| 4 ounce or 125g piece |
Serving Tips
Here are some tips for getting the right eggplant lasagna portion size:
- Cut the lasagna into pieces ahead of time and portion onto plates before serving.
- Weigh out 4-5oz pieces using a kitchen scale for accurate serving sizes.
- Cut the lasagna into 6-8 pre-portioned pieces rather than allowing people to self-serve uneven slices.
- Use the “look and estimate” method by cutting a 1/6 or 1/8 portion and using that as a visual guide.
- Serve lasagna slices on individual plates over a bed of salad rather than on a large share platter.
- Pair lasagna with soup or garlic bread so that small portions still feel like a complete meal.
Factors that Affect Serving Size
When determining the optimal serving size of eggplant lasagna for your needs, here are some factors to take into account:
Dish Size
Larger pans of lasagna generally require smaller pieces to get a reasonable serving size. Mini or individual lasagna dishes may constitute one serving.
Ingredient Ratios
Higher amounts of cheese or dense noodles may increase the serving weight and calories, requiring a smaller slice.
Side Dishes
If lasagna is served with salads, garlic bread, and other sides a smaller piece may be sufficient as part of an overall meal.
Special Diets
Those monitoring carbs or calories for weight loss or health conditions may want smaller serving sizes within recommended limits.
Appetite and Activity Level
More active individuals or those with bigger appetites can enjoy larger serving sizes, within reason.
Leftovers
You may want to cut smaller pieces if you know lasagna will be eaten as leftovers over multiple meals.
Serving Size for Kids
For children, the recommended lasagna serving size varies by age:
- 2 years old: 1/4 cup or less
- 4 years old: 1/3 cup
- 6-8 years old: 1/2 cup
- 10-12 years old: 2/3 cup
- 14-18 years old: 1 cup
Kid-sized lasagna pans or ramekins are a great way to control portion sizes for children. Allow kids to request second helpings if still hungry after finishing their initial child-sized portion.
Summary
So in summary, a healthy and reasonable single serving of eggplant lasagna for most adults is approximately:
- 1/6 to 1/8 of a 9×13 inch pan
- A rectangular or square piece about 3×4 inches
- 1 1⁄2 to 2 cups by volume
- 4-5 ounces or 125-150g by weight
- Around 300 calories
Adjust serving sizes as needed based on dish dimensions, side dishes, special diets, and other factors. And use smaller portions for kids based on their age and appetite.
With its satisfying layers of noodles, cheese, and veggies, eggplant lasagna makes a delicious meatless meal. Follow the recommended serving sizes for this tasty baked pasta dish to help control portions and calories.
