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High-Protein Eggplant Parmesan
Alice

High-Protein Eggplant Parmesan Recipe

This High-Protein Eggplant Parmesan is cheesy, comforting, and packed with 30g protein per serving. It’s low-carb, meal-prep friendly, and perfect for anyone craving Italian comfort food without compromising their fitness goals.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4
Course: Dinner
Cuisine: High-Protein, Italian-inspired
Calories: 300
Ingredients Method

Ingredients
  

  • 2 medium eggplants sliced into ½-inch rounds
  • 1 –1½ cups low-sugar marinara
  • 1 cup cottage cheese or Greek yogurt
  • 1½ cups shredded mozzarella
  • ¼ cup grated Parmesan
  • 1 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • Salt & pepper to taste
  • Optional 1 cup ground chicken or turkey cooked

Method
 

  1. Slice the eggplant into even ½-inch rounds and spread them out on a tray. Sprinkle a light layer of salt over the tops and let the slices sit for 10–15 minutes to draw out excess moisture. After resting, gently pat each slice dry with paper towels to remove the water and bitterness.
  2. Preheat the oven to 400°F (200°C). Arrange the eggplant slices on a parchment-lined baking sheet in a single layer. Roast for 15–20 minutes, flipping them halfway through, until they soften slightly and develop light golden edges.
  3. While the eggplant roasts, combine the cottage cheese or Greek yogurt, shredded mozzarella, grated Parmesan, garlic powder, dried basil, dried oregano, salt, and pepper in a mixing bowl. Stir until you have a thick, creamy, seasoned cheese mixture.
  4. If you want to boost the protein, cook ground chicken or turkey in a skillet over medium heat with a little garlic, salt, and pepper. Break it apart with a spatula until fully browned, then set aside.
  5. Reduce the oven temperature to 375°F (190°C). Spread a thin layer of marinara sauce along the bottom of your baking dish. This helps prevent sticking and adds flavor to the base layer.
  6. Begin layering the dish by placing a layer of roasted eggplant slices over the sauce. Add a spoonful of marinara over the eggplant, then spread or dollop the high-protein cheese mixture on top. If using the cooked lean protein, sprinkle some over the cheese. Finish the layer with a light scattering of mozzarella.
  7. Continue layering in the same order — eggplant, sauce, cheese mixture, optional protein, mozzarella — until all ingredients are used. Make sure the final top layer includes a generous amount of mozzarella and a little Parmesan to help it brown beautifully.
  8. Bake the assembled dish for 20–25 minutes, or until the cheese is melted, bubbling, and lightly golden on top. If you like a crispier, more browned finish, broil the top for 1–2 minutes, watching closely so it doesn’t burn.
  9. Remove the dish from the oven and let it rest for about 10 minutes before cutting. This allows the layers to set and makes it easier to slice clean portions without the cheese and sauce sliding apart.