Skinny Eggplant Caponata

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This skinnified caponata sure doesn't skimp on flavor!

Eggplants, tomatoes, and zucchini are all in season in late summer.  Thinking about eggplant dishes? What better healthful treat to make than a nice sweet and sour caponata dish. This caponata is a little different than a chopped caponata recipe. The stacking presents a nice alternative to a salad. It is, in fact, a stacked salad of sorts without the greens.

For an alternative version: insert some lettuce of choice. Peppery arugula or mixed spring greens (also called mesclun) or even baby spinach could always be added. Just carefully insert a couple of layers of the greens between stacks, placing the layers back on the plate (after the caponata has been cooked and put on the plate of course).

Simply serve with whole wheat toasted baguettes or crostini and a really nice part skim or low-fat mozzarella cheese. If Buffalo Mozzarella cheese is available, it is an excellent choice. Cut into it with a knife and fork to enjoy.

You might also like these other eggplant dishes from Skinny Ms.:
Grilled Eggplant and Zucchini Salad
Slow Cooker Eggplant, Potato, and Mushroom Curry
Fall Harvest Pizza

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Skinny Eggplant Caponata

This stacked caponata makes for a different sweet and sour dish that's unique and delicious.
Yield 8 people
Serving Size 0.75 cup
Course Dinner, Salad
Cuisine Italian
Author SkinnyMs.


For the sliced vegetables:

  • 1 eggplant medium, cut into slices
  • 2 tomatoes ripe, cut into slices
  • 1 zucchini cut into slices

For the sweet and sour mixture:

  • 1/2 cup raisins
  • 1 tablespoon capers
  • 2 tablespoons green olives coarsely chopped
  • 2 tablespoons honey or natural sweetener of choice
  • 2 tablespoons balsamic vinegar or red wine vinegar
  • 1/4 cup pine nuts toasted
  • 1/2 tablespoon dried Italian spice or herb blend
  • 1 teaspoon extra virgin olive oil


  • Preheat the oven to 375 degrees F.
  • In a small bowl, mix together the raisins, chopped capers, olives, honey, vinegar, and oil.
  • In 6 to 8 ramekins or individual-sized bakeware, place 1 slice eggplant and spoon on the sweet and sour mixture. Next, follow with one slice zucchini, spoon a little of the sweet and sour mixture and follow with one slice tomato and repeat until all of the dishes have been filled. Top with the sweet and sour mixture.
  • Cover each dish with foil and bake for about 30 minutes, until all of the vegetables have softened. Remove the foil and bake for 10 additional minutes.
  • Flip the ramekins or individual baking dishes onto the plate. Serve with whole wheat crostini (toasted baguette slices) and mozzarella cheese. Top with the caponata. This stacked caponata should be accompanied by a knife and fork. Simply cut into the mozzarella and pile onto the bread and cheese.

Nutrition Information

Serving: 0.75cup | Calories: 115kcal | Carbohydrates: 19g | Protein: 2g | Fat: 5g | Sodium: 73mg | Fiber: 4g | Sugar: 8g |
SmartPoints (Freestyle): 4
Keywords Gluten-Free, Low-Carb, Vegetarian

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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