I’ve been making this delicious healthy stuffed eggplant parmesan for a while and it’s high time I posted the recipe here! My recipe originally appeared on Instagram but I find it so much easier to read, and follow, recipes when they’re actually on a blog.
The inspiration for this dish honestly came after I made my delicious baked stuffed mushrooms. They are so easy, healthy, and tasty so it made me wonder which other vegetables that type of preparation would work with. I’m pleased to say that eggplant is the perfect vegetable for stuffing and baking!
Why Eggplant Should Be Your New Best Friend
Is eggplant the new cauliflower or zucchini?! I feel like I’ve seen an explosion in eggplant recipes and I can’t say I’m surprised. Eggplant is delicious, versatile, and also extremely healthy.
A cup of eggplant contains only 20 calories and almost 3g of fiber! When cooked, it takes on a soft, melt in your mouth texture and works well with a variety of flavors.
Given that eggplant is such a super food, you can see why I was drawn to it and why I used it to make my healthy stuffed eggplant parmesan recipe! It tastes so decadent and cheesy and you end up eating a ton of veggies since you’re consuming a whole eggplant.
Healthy Stuffed Eggplant Parmesan Recipe
Preheat your oven to 400 degrees Farenheit.
Cut your eggplant in half length-wise and chop off the head of the eggplant. Now, use a knife and CAREFULLY cut lightly around the inside edges of the eggplant, leaving a small gap from the edge. Do not cut down through the egpplant.
Scoop out the eggplant flesh with a spoon and chop the eggplant into small cubes. Place in a small bowl and set aside for now.
Rub the hollowed eggplant shells with 1/2 tbsp or so of olive oil and season with salt and pepper. Bake for 25-30 minutes or until soft.
While the eggplant shells are baking, chop your garlic and add it to a hot frying pan with the remainder of your olive oil.
After 20-30 seconds, when your garlic is fragrant, add in your chopped eggplant flesh and cook until soft. This will take between 5 - 10 minutes.
Then, add your 1/2 cup of marinara sauce to the eggplant flesh mixture in addition to your dried (or fresh) basil and mural of flavor. If you would like to use F-Factor 20/20 unflavored protein powder, add it in at this stage, slowly and continuously mixing it in. Cook for an additional 2-4 minutes.
Take your eggplant flesh mixture off the hear and stir in your mozzarella and parmesan. You can choose to add in your wheatbran into the mixture of wait until the next step to add it.
Once the eggplant shells are fully cooked, carefully distribute your cooked eggplant flesh mixture into the shells. This is where you can choose to sprinkle your wheatbran on top, additional basil, or parmesan.
Set your oven to broil and cook for an additional 2-4 minutes.
Let it cool for a few minutes. Eat and enjoy!
Ingredients
This eggplant parmesan really takes no time at all and I’m more than confident that it’ll become a household favorite soon enough. This plant-based meal can easily be made vegan by swapping out parmesan and mozzarella with vegan version.
4 Yummy pairings for your stuffed eggplant parmesan
Some days, I am stuffed and satisfied solely with one stuffed eggplant parmesan. Other days, I need a little more sustenance. Here are some of my favorite pairings for this eggplant dish:
- Make a simple green salad with some balamic vinegar and olive oil as a salad dressing.
- Mix together some toasted pine nuts with cauliflower rice.
- Enjoy a cup of soup alongside your eggplant – I would choose miso soup or Tom Yum.
- Make some of my almond flour bread and spread avocado on top for a tasty avocado toast pairing.
Honestly yours,
Alice
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4 Comments
This recipe was spot on flavor! Loaded with nutrients and fiber from eggplant, I felt very satisfied (not overly full) and happy to know it is a healthy dish. I will definitely be making it again and again as it was a hit for the whole family! I added chicken for extra protein too.
Thank you so much, Laura! I am so glad this recipe worked well for you and that it’s become a household staple now. I will be adding chicken to mine next time too – great idea.
Made this tonight and it was so good! I had to sub a few things because of quarantine, but it still turned out amazing! I used fresh basil instead of dried. I subbed almond meal for wheat bran and garlic powder for the fresh garlic, but it still tasted OUTSTANDING!
Alyssa, thank you so much for commenting! I’m so glad it still tasted delicious and those are all really yummy substitutions. I personally use garlic powder instead of fresh garlic most times as well š Thank you for making this and for sharing!