Two eggplants are halved and hollowed out, leaving about ½ inch of shell, and the scooped flesh goes back into the filling with bell peppers, zucchini, onion, garlic and cauliflower rice. Mozzarella is mixed in and piled on top, and the halves bake until the cheese is bubbly and golden. The card lists 6 grams of carbohydrates per stuffed half.
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The recipe serves 4, one stuffed eggplant half each. Prep is 15 minutes, cooking is 30, and the total is 45 minutes.
What Goes in the Filling
- Eggplants (2 medium): the shells, with the scooped-out flesh chopped and cooked into the filling.
- Cauliflower rice (1 cup, fresh or frozen): adds bulk in place of rice. If you start from a whole cauliflower, a food processor turns it into rice quickly.
- Bell peppers (1 cup, diced, any color) and zucchini (1 cup, diced): the vegetables that fill out the stuffing.
- Onion (1 small, diced) and garlic (2 cloves, minced): cooked first in olive oil to build the base.
- Mozzarella (1 cup, shredded): half goes into the filling and half on top.
- Olive oil (2 tablespoons), Italian seasoning (1 teaspoon), salt and pepper: for cooking and seasoning. Fresh basil or parsley is an optional garnish.
Hollowing and Stuffing
Preheat the oven to 375°F (190°C). Cut the eggplants in half lengthwise and scoop out the flesh, leaving about ½ inch of shell so the halves stay sturdy. Chop the flesh and set it aside.
Sauté the onion and garlic in the olive oil until the onion turns translucent. Add the eggplant flesh, peppers and zucchini and cook for about 5 to 7 minutes until tender. Stir in the cauliflower rice, Italian seasoning, salt and pepper and cook for another 3 to 4 minutes. Take the pan off the heat and mix in half the mozzarella.
Pack the mixture tightly into the eggplant halves, top with the rest of the mozzarella, and bake on a baking sheet for 25 to 30 minutes, until the eggplant is tender and the cheese is golden.
Ways to Change It
- Protein: mix cooked ground turkey or beef into the filling.
- Mediterranean: add chopped olives and crumbled feta.
- Heat: add diced jalapeños, chili flakes or red pepper flakes to the vegetables.
- Cheese: feta or cheddar can stand in for the mozzarella.
- Other vegetables: spinach, mushrooms or diced tomatoes work in the stuffing.
- Vegan: leave out the cheese and use lentils or chickpeas for body.
What to Serve With It
A side salad of mixed greens, cherry tomatoes and cucumbers with an olive oil dressing is a crisp contrast to the warm eggplant. Brussels sprouts or asparagus tossed in olive oil, salt and pepper and roasted until golden also go well. To drink, try sparkling water with lemon, or a caffeine-free herbal tea such as chamomile or peppermint.
Nutrition per Serving
One stuffed half has 220 calories, 16 grams of fat (7 grams saturated), 6 grams of carbohydrates, 2 grams of fiber, 3 grams of sugar, 10 grams of protein and 300 milligrams of sodium.
FAQ
Can I use other vegetables in the stuffing?
Yes. Spinach, mushrooms or diced tomatoes all work.
Can I store leftovers?
Keep the stuffed eggplants in an airtight container in the refrigerator for up to 3 days. Reheat them in the oven or microwave.
Can I make them ahead for meal prep?
Yes. Prepare the stuffed eggplants ahead and keep them in the refrigerator, then bake them when you are ready to eat.
Can I freeze them?
Yes. After baking, let them cool completely, wrap them tightly in plastic wrap and put them in a freezer-safe container. They keep for up to 3 months. Thaw and reheat before eating.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Keto Eggplant Stuffed with Cauliflower Rice & Veggies for a Healthy Meal!
Ingredients
Instructions
Preheat the oven to 375°F (190°C).
Cut the eggplants in half lengthwise and scoop out the flesh, leaving about 1/2 inch of the shell. Chop the scooped-out flesh and set aside.
In a large skillet, heat olive oil over medium heat. Add the diced onion and garlic, sautéing until the onion is translucent.
Add the chopped eggplant flesh, bell peppers, and zucchini to the skillet. Cook for about 5-7 minutes until the vegetables are tender.
Stir in the cauliflower rice, Italian seasoning, salt, and pepper. Cook for an additional 3-4 minutes until heated through.
Remove the skillet from heat and mix in half of the mozzarella cheese.
Spoon the vegetable mixture into the hollowed-out eggplant halves, packing it in tightly.
Top each stuffed eggplant with the remaining mozzarella cheese.
Place the stuffed eggplants on a baking sheet and bake for 25-30 minutes, or until the eggplants are tender and the cheese is bubbly and golden.
Garnish with fresh basil or parsley if desired before serving.
Notes
For added protein, consider mixing in cooked ground turkey or beef into the vegetable filling.
Experiment with different cheeses, such as feta or cheddar, for a unique flavor twist.
Nutrition
| Serving Size | 1 stuffed eggplant half |
|---|---|
| Calories | 220 calories |
| Sugar Content | 3g |
| Sodium Content | 300mg |
| Fat Content | 16g |
| Saturated Fat Content | 7g |
| Unsaturated Fat Content | 9g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 6g |
| Fiber Content | 2g |
| Protein Content | 10g |
| Cholesterol Content | 30mg |