If you’re looking for a satisfying, flavourful, and nutritious meal that supports your weight loss goals, this high-protein, low-carb Eggplant Parmigiana is a game-changer. Packed with protein, fibre, and wholesome ingredients, it’s perfect for a healthy lunch or dinner.
Why This Recipe Works for Weight Loss
Eggplant is a low-calorie, high-fibre vegetable that adds volume and texture to meals, helping you feel full without consuming excess calories. Paired with a high-protein, low-fat filling and baked instead of fried, this dish aligns perfectly with a low-carb, weight-loss-friendly diet.
Ingredients For the Eggplant:
2 medium eggplants, sliced into 1cm thick rounds
1 tsp salt (to draw out moisture)
1 tbsp olive oil (for brushing)
1 tsp smoked paprika (optional)
For the Tomato Sauce:
1 tbsp olive oil
3 garlic cloves, minced
1 small onion, finely chopped
1 can (400g) crushed tomatoes
1 tbsp tomato paste
1 tsp dried oregano
1/2 tsp red chilli flakes (optional, for heat)
Salt and pepper to taste
For the Filling and Topping:
500g plant-based protein (e.g., tofu or tempeh, crumbled). You have the option to add lean protein as well such as chicken breast or turkey - (not shown)
1/2 cup low-fat ricotta cheese - (not shown)
1 cup grated part-skim mozzarella cheese
1/4 cup grated Parmesan cheese
Fresh basil leaves, chopped
Instructions
1. Prepare the Eggplant:
Lay the eggplant slices on a large tray and sprinkle them with salt. Let them sit for 20 minutes to draw out excess moisture. Pat dry with paper towels.
Preheat your oven to 200°C (390°F). Line a baking tray with parchment paper.
Arrange the eggplant slices on the tray, brush lightly with olive oil, and sprinkle with smoked paprika if using. Bake for 20 minutes, flipping halfway through, until tender and slightly golden.
2. Make the Tomato Sauce:
Heat olive oil in a medium saucepan over medium heat. Sauté garlic and onion until fragrant and softened.
Stir in crushed tomatoes, tomato paste, oregano, and chilli flakes. Season with salt and pepper. Let simmer for 10-15 minutes until thickened.
3. Cook the Protein:
While the sauce simmers, cook the plant-based protein in a skillet over medium heat until browned and cooked through. Season with a pinch of salt and pepper. Stir into the tomato sauce. You can also add lean protein such as chicken or turkey if you aren't a vegetarian.
4. Assemble the Parmigiana:
In a baking dish, spread a thin layer of the tomato-protein sauce.
Layer half the eggplant slices over the sauce. Top with half the ricotta, a sprinkle of mozzarella, and more sauce.
Repeat with the remaining eggplant slices, ricotta, sauce, and mozzarella. Finish with a sprinkle of Parmesan cheese.
5. Bake:
Reduce the oven temperature to 180°C (350°F). Bake the assembled dish for 25-30 minutes, or until bubbling and golden on top.
6. Serve:
Let the Eggplant Parmigiana cool for 5 minutes. Garnish with fresh basil leaves and serve with a side salad or steamed greens for a complete meal.
Nutritional Information (Per Serving)
Calories: 320
Protein: 28g
Carbs: 12g
Fat: 15g
Fibre: 6g
Tips for Success
Choose Fresh Eggplants: Look for firm, shiny eggplants with no soft spots for the best texture.
Meal Prep: This dish stores well in the fridge for up to 4 days. Reheat portions as needed for quick meals.
This Eggplant Parmigiana proves that healthy eating doesn’t mean sacrificing flavour. It’s hearty, nutritious, and perfect for keeping you on track with your weight loss goals while enjoying every bite!
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