If most of your experiences with eggplant have had it buried underneath cheese, you’re not alone.
Most of us know eggplant as merely the mushy part of eggplant parm.
Well, what most of us don’t know is that there are hundreds of simple, delicious, and lower-calorie things we can do with eggplant.
As you’ll see, eggplant pairs fantastically with a wide range of fruits, vegetables, and spices, making it one of the more versatile vegetables you can eat.
For example, you can sneak it into classic comfort foods to “lighten them up” without sacrificing flavor, (check out the Eggplant Parmesan-Stuffed Meatloaf), or you can get creative with something like Lavash Pizzas with Arugula & Eggplant, and even turn this nightshade into into a melt-in-your-mouth dessert, like the Eggplant Chocolate Torte.
Enjoy!
Picture courtesy of ABC’s The Chew
For a new take on eggplant parm, trust an Italian chef to come up with something awesome. This recipe from Mario Batali combines eggplant parmesan with meatloaf for a delicious high-protein dinner. Find more creative meals like this in The Chew: What’s for Dinner? 100 Easy Recipes for Every Night of the Week, which includes dishes from Mario and other chefs like Iron Chef Michael Symon and Top Chef’s Carla Hall.
Serves 12
Ingredients
Eggplant Parmesan:
1/4 cup extra-virgin olive oil
1 eggplant, sliced 1/4” thick
1 cup all-purpose flour
2 large eggs
2 cups panko breadcrumbs
1/2 lb. fresh mozzarella, thinly sliced
1/2 cup basic tomato sauce
Meatloaf:
1 lb. ground chuck
1 lb. ground pork
1 lb. loose fennel sausage
2 cups (about 8 oz.) grated Parmesan, divided
1 cup fresh breadcrumbs
3 large eggs, lightly beaten
2 tsp. dried oregano
1 cup basic tomato sauce
Nutrition Facts (per Serving)
Calories: 439
Protein: 32 grams
Carbs: 23 grams
Fat: 24 grams
Picture courtesy of The Everyday Veggie
Even if you don’t love eggplant as a side dish or entrée, you can enjoy the nutritional benefits. This luscious chocolate torte is like a cross between a fudgy brownie and a flourless chocolate cake, and the secret ingredient keeping it so moist is eggplants. And if you use agave nectar as the sweetener, this dessert is not only wholesome but vegan too.
Serves 12
Ingredients
2 eggplants
300g (10.5 oz.) dark chocolate
1/4 cup unsweetened cocoa powder
1/2 cup ground almonds
2 bananas, pureed
2/3 cup pure honey (or agave nectar)
2 tsp. baking powder
1/4 tsp. salt
Nutrition Facts (per Serving)
Calories: 254
Protein: 4 grams
Carbs: 42 grams
Fat: 10 grams
Picture courtesy of Bon Appetit
Love veggie pizza? Then you’ll want to try this easy homemade pizza topped with eggplant. The tomato sauce is replaced with a creamy eggplant spread. Spread homemade or store-bought baba ganoush on some flatbread like lavash, and then add cherry tomatoes and parmesan cheese before baking. Pile arugula salad on the fresh-from-the-oven eggplant pizza, and serve.
Serves 12
Ingredients
1 1/2 lbs. eggplant, peeled, cut into 1/2” cubes (about 3 cups)
1 tsp. sea salt
2 Tbsp. extra-virgin olive oil, divided
Freshly ground black pepper to taste
4 squares whole-wheat lavash (about 8”)
1 cup small cherry tomatoes, halved
1/2 cup chopped scallions
1/2 cup (about 2 oz.) coarsely grated mozzarella
1/4 cup (about 1 oz.) finely grated Parmesan
1 Tbsp. chopped fresh oregano
1 tsp. crushed red pepper flakes
8 cups arugula
1 Tbsp. freshly squeezed lemon juice
Nutrition Facts (per Serving)
Calories: 275
Protein: 18 grams
Carbs: 23 grams
Fat: 17 grams
Picture courtesy of Peace Love and Low Carb
To enjoy lasagna without the carbs – or the gluten – you can use eggplant instead of pasta. It’s like an eggplant parm, only with more layers like a lasagna. So with this low-carb eggplant recipe, you get the best of both baked Italian dinners.
Serves 8
Ingredients
1 large eggplant
6 cups hearty tomato meat sauce
2 cups (about 16 oz.) full-fat ricotta cheese
2 cups (about 8 oz.) shredded mozzarella cheese
1 cup (about 4 oz.) grated Parmesan
8 small fresh basil leaves, chopped
1 Tbsp. dried oregano
Nutrition Facts (per Serving)
Calories: 331
Protein: 25 grams
Carbs: 13 grams
Fat: 20 grams
Picture courtesy of Pham Fatale
Need to make a vegetarian entrée for dinner? This eggplant bake has all the savory, rich flavor you’re craving, yet it’s completely meatless. That’s because there’s mushrooms in the middle of this cheesy casserole. You’ll need to grill or pan-fry the eggplant before layering the ingredients together. This delicious gratin is definitely worth the effort – and then you can eat leftovers for days.
Serves 10
Ingredients
3 regular eggplants
1 Tbsp. salt
16 oz. ricotta cheese
1 large egg
6 oz. morel mushrooms (fresh or rehydrated)
2 cloves garlic, finely minced
1 tsp. salt
1/2 tsp. freshly ground black pepper
1/2 tsp. cayenne pepper
1/4 tsp. freshly grated nutmeg
1/2 cup (about 2 oz.) shredded Swiss cheese
6 Tbsp. grated Parmesan
1/4 cup extra-virgin olive oil
1 1/2 tsp. Mrs. Dash seasoning
3 Tbsp. curly parsley, chopped
2 Tbsp. unsalted butter
2 1/2 Tbsp. all-purpose flour
1 1/4 cups milk, room temp.
Nutrition Facts (per Serving)
Calories: 299
Protein: 15 grams
Carbs: 25 grams
Fat: 15 grams
Picture courtesy of Yes I Am Vegan
Don’t let the list of ingredients fool you. This easy curry doesn’t take much skill in the kitchen. To make the paste, add all the ingredients to a food processor, and press the button. Then toast the spices, and add the eggplants. That’s all there is to this vegan eggplant curry. Serve with rice and fresh cilantro.
Serves 6
Ingredients
Curry Paste:
1 red onion, diced
1 1/2 tomatoes, diced
1 tsp. turmeric powder
2 tsp. chili powder
3 tsp. ground coriander
1 tsp. ground cumin
3 Tbsp. desiccated coconut
1/2 Tbsp. white sesame seeds
2 Tbsp. roasted peanuts
Salt to taste
1 tsp. brown sugar
1/2 tsp. tightly packed tamarind
Baby Eggplants:
8 baby eggplants, halved
2 Tbsp. finely chopped fresh cilantro
1 Tbsp. rice bran oil
2 tsp. mustard seeds
1/2 tsp. cumin seeds
2 sprigs curry leaves
2 dry red chilies
Picture courtesy of Omnivore’s Cookbook
Not sure what to do with a vegetable you’ve never used? Stir fry is a great go-to when you’re figuring out how to cook a new ingredient. You just have to know what size to cut the pieces, and anything bite-sized is a good bet. This Chinese eggplant recipe is easy, and it’s also adaptable if you’d rather include green beans instead of bell peppers or cauliflower instead of potatoes.
Serves 2
Ingredients
Sauce:
1/4 cup vegetable stock (or water)
1 Tbsp. light soy sauce
1/2 Tbsp. dark soy sauce
1 Tbsp. Shaoxing wine (or dry sherry)
1/2 Tbsp. sugar
1/4 tsp. salt
1 tsp. cornstarch
Stir Fry:
1/2 regular eggplant (or 1 large Asian eggplant), chopped into bite-sized pieces
2 tsp. cornstarch
1/3 cup peanut oil (less if desired)
1 small russet potato, diced 1/4”
1 bell pepper, chopped
2 green onions, chopped
2 cloves garlic, minced
2 tsp. sesame seeds, for garnish
Nutrition Facts (per Serving)
Calories: 492
Protein: 4 grams
Carbs: 37 grams
Fat: 38 grams
Picture courtesy of Cooking with Plants
If you’re serving a rustic family dinner, consider having this easy eggplant dish on the table. You’ll have a beautiful roasted eggplant, and the best part is it hardly requires any work. Slice them, stuff with garlic and tomatoes, glaze, and bake. The result is awesome enough to be served as a vegan eggplant entrée.
Serves 4
Ingredients
Eggplant:
2 medium eggplants, washed
1 large clove garlic, sliced
6 medium tomatoes, sliced
4 large chargrilled bell peppers, sliced
Maple-Balsamic Glaze:
1/4 cup balsamic vinegar
1/4 cup pure maple syrup
2 Tbsp. soy sauce
1/2 tsp. freshly grated ginger
1 tsp. fresh or granulated garlic
1 Tbsp. scallions (or shallots)
1 tsp. cornstarch
Nutrition Facts (per Serving)
Calories: 192
Protein: 6 grams
Carbs: 44 grams
Fat: 1 gram
Picture courtesy of The Two-Bite Club
Don’t have the right casserole dish to make eggplant parm? Try this mini version instead, which you can prepare on a sheet pan. Making eggplant parmesan doesn’t get any easier. The eggplant is salted and patted dry – an important step to ensure it’s not soggy. Then coat it with breadcrumbs, bake until golden brown, and layer on the good stuff: your favorite marinara sauce and Italian cheese.
Serves 4
Ingredients
1 medium eggplant, sliced 1/4” thick
2 large eggs
1 Tbsp. water
1 cup panko breadcrumbs
1/4 cup (about 1 oz.) grated Parmesan
1 tsp. dried oregano
1 tsp. dried basil
1/2 tsp. garlic powder
2 Tbsp. extra-virgin olive oil
1 jar (25 oz.) tomato sauce
2 cups (about 8 oz.) shredded mozzarella
Julienned fresh basil (optional)
Nutrition Facts (per Serving)
Calories: 384
Protein: 26 grams
Carbs: 26 grams
Fat: 22 grams
Picture courtesy of Lively Table
Want the ease of a salad, but craving something hearty for winter? This warm kale salad is the perfect solution. It has the nutrition you’re after with eggplant, mushrooms, walnuts, and goat cheese. And everything gets roasted, including the kale. Cooking it isn’t just seasonal, but also reduces the bitterness so the kale is tastier too.
Serves 6
Ingredients
Salad:
1 1/2 Tbsp. extra-virgin olive oil, divided
1 large eggplant
1 pint cremini mushrooms
4 large leaves kale, stems removed
1/2 cup walnuts, toasted
1/4 cup goat cheese, crumbled
4 sprigs thyme, leaves removed
Dressing:
1 clove garlic, crushed
2 Tbsp. balsamic vinegar
1 Tbsp. extra-virgin olive oil
1/2 tsp. pure honey
Freshly ground black pepper to taste
Nutrition Facts (per Serving)
Calories: 150
Protein: 4 grams
Carbs: 8 grams
Fat: 12 grams
Picture courtesy of Maya Kitchenette
Instead of making a whole dish of eggplant parm, you can stuff the tomato sauce, meat, and cheese into the eggplant. That way it all bakes together, but you don’t need to prep the eggplant except for slicing it in half. It’ll be in the oven in about 15 minutes, and then you can kick back and wait for your baked eggplant to finish.
Serves 4
Ingredients
2 large eggplants
2 Tbsp. extra-virgin olive oil, divided
9 oz. 90% lean ground beef
1 onion, diced
1 red pepper, diced
2 cloves garlic, minced
1/4 cup (about 1 oz.) grated Parmesan
1 can (14.5 oz.) diced tomatoes
1 cup (about 4 oz.) shredded mozzarella
Salt and freshly ground black pepper to taste
2 Tbsp. chopped basil or parsley
1/4 tsp. Italian seasoning
Nutrition Facts (per Serving)
Calories: 352
Protein: 30 grams
Carbs: 11 grams
Fat: 22 grams
Picture courtesy of Foods for Long Life
Don’t know how to cook Japanese eggplants? They have a similar flavor to the bigger globe variety, but are skinnier. It might be different to prep than the ones you’re used to, but Asian eggplant is a great option since it’s less prone to getting mushy. So for this easy eggplant recipe, you don’t have to salt the slices first to draw out the excess water.
Serves 4
Ingredients
1 1/2 lbs. Japanese eggplant
1/4 cup white miso
1 packed tsp. finely grated ginger
2 tsp. sesame oil
2 tsp. low-sodium soy sauce
2 tsp. distilled white vinegar
1 tsp. sugar
Freshly ground black pepper to taste
1 Tbsp. raw hemp seeds
1 Tbsp. sliced scallions
Nutrition Facts (per Serving)
Calories: 117
Protein: 5 grams
Carbs: 16 grams
Fat: 5 grams
Picture courtesy of Andrew Zimmern
You might know Andrew Zimmern from his show Bizarre Foods, but this traditional Spanish dish is not that weird or unusual. It’s just not the flavors that come to mind when thinking of eggplant. This unexpected combo is surprisingly sweet and delicious with rosemary and honey. Ensure the savory-sweet eggplant pieces are light and crispy, not greasy, by frying at a high temperature and transferring them to a paper towel-lined plate before serving.
Serves 4
Ingredients
2 cups whole milk (more as needed)
1 medium eggplant
2 cups vegetable oil
1/2 cup all-purpose flour
1/4 cup pure honey
1 fresh rosemary sprig
Salt to taste
Nutrition Facts (per Serving)
Calories: 348
Protein: 7 grams
Carbs: 41 grams
Fat: 18 grams
Picture courtesy of The Mediterranean Dish
One of the best ways to serve eggplant is to bake it. Not only is it easy, but it’s also hard to mess up. And you can even turn this low-cal veggie (which is technically a fruit) into a creative substitute for French fries. That slashes the calories by more than half – and means you can swap out the ketchup for tzatziki or hummus.
Serves 6
Ingredients
Eggplant Fries:
1 medium eggplant
3/4 cup all-purpose flour
2 large eggs, lightly beaten
1 cup breadcrumbs
1 tsp. garlic powder
1 tsp. dried oregano
Salt and freshly ground black pepper to taste
Olive oil cooking spray
Tzatziki:
3/4 cup English cucumber, partially peeled (striped) and sliced
1 tsp. salt, divided
1/2 medium head garlic, peeled
1 tsp. white vinegar
1 Tbsp. extra-virgin olive oil
2 cups plain 2% Greek yogurt
1/4 tsp. ground white pepper
Nutrition Facts (per Serving)
Calories: 266
Protein: 15 grams
Carbs: 37 grams
Fat: 7 grams
Picture courtesy of Salt and Lavender
When you’re serving eggplant in the summer, it’s easy to toss it on the grill. You can make kebabs, turn it into a veggie sandwich, or even use it in a salad. This eggplant salad starts with spinach as the greens, and there’s plenty more fresh ingredients from the garden, including lots of herbs. If you don’t have the ones listed here, you could substitute others like basil or rosemary. Just blend what you have together in a small dish first to make sure the flavors go together before you put them on the eggplant.
Serves 4
Ingredients
Eggplant:
1 large eggplant, sliced 3/4” thick
1 Tbsp. chopped fresh mint
1 Tbsp. chopped fresh parsley
1 Tbsp. chopped fresh oregano
1 Tbsp. chopped shallot
1 Tbsp. sun-dried tomatoes, chopped
1 package (5 oz.) spinach
Dressing:
1 cloves garlic, minced
1 Tbsp. tahini, heaping
1 tsp. Dijon mustard
1/2 tsp. smoked paprika
Juice of 1/2 lemon
Salt and freshly ground black pepper to taste
1/4 cup extra-virgin olive oil
Nutrition Facts (per Serving)
Calories: 183
Protein: 3 grams
Carbs: 11 grams
Fat: 16 grams
Picture courtesy of Just One Cookbook
This simple Japanese eggplant recipe involves braising it. That means it’s lightly fried and then finished in a hot liquid. To ensure the eggplant soaks up the broth – a combo of dashi stock, mirin, sake, and soy sauce – it’s scored along the sides before cooking. Once it’s ready, serve the braised Japanese eggplant chilled or at room temperature.
Serves 4
Ingredients
Eggplant:
2 Japanese eggplants
2 cups vegetable oil
3” daikon radish
1 green onion
1” fresh ginger
1 pack (3 g) dried bonito flakes
Sauce:
3/4 cup dashi
3 Tbsp. mirin
3 Tbsp. sake
3 Tbsp. soy sauce
1 Tbsp. granulated sugar, heaping
Nutrition Facts (per Serving)
Calories: 259
Protein: 4 grams
Carbs: 26 grams
Fat: 16 grams
Picture courtesy of Ditch the Carbs
Eggplant parm has more than vegetables and cheese, which means it’s not necessarily low-carb or gluten-free. Enjoy it without the breadcrumbs by using an herb and cheese crust instead, and it’ll be both. This mix of almond meal, herbs, and grated Parmesan helps make mini eggplant parm bites that go just as well with yogurt dip as tomato sauce.
Serves 10
Ingredients
1 eggplant, sliced
Salt and freshly ground black pepper to taste
1 large egg, lightly beaten
1/4 cup almond meal
1 Tbsp. dried herbs (rosemary and thyme)
1/2 cup (about 2 oz.) grated mozzarella
1/4 cup (about 1 oz.) grated Parmesan
Nutrition Facts (per Serving)
Calories: 72
Protein: 4 grams
Carbs: 5 grams
Fat: 5 grams
Picture courtesy of Ready Set Eat
This eggplant prep is so simple, you can even take it camping. It’ll make a great side dish for any protein like grilled chicken or fish, or you can have it for a light breakfast before a big hike. Take this easy eggplant recipe anywhere because you can cook it all in a foil packet over an open fire, on a hot grill, or in the oven.
Serves 6
Ingredients
1 small eggplant, cut into 1/2” pieces (about 3 cups)
2 small zucchini, cut in half lengthwise, sliced (about 2 cups)
1 can (14.5 oz.) diced tomatoes, drained
3/4 tsp. garlic salt
1/4 tsp. freshly ground black pepper
2 Tbsp. thinly sliced fresh basil
1/4 cup crumbled goat cheese
Nutrition Facts (per Serving)
Calories: 52
Protein: 2 grams
Carbs: 7 grams
Fat: 2 grams
Picture courtesy of Olivia’s Cuisine
This awesome dinner is like baba ganoush with meat, so you can turn the creamy eggplant dip into a whole meal. Make that first by blackening eggplant on the grill or under the broiler, and then mash with garlic, yogurt, and tahini. The meat and onions are browned in a skillet, with the tomato sauce coming together in the same pan. And if you want to keep it traditional, garnish with pine nuts, and serve with bread.
Serves 4
Ingredients
Eggplant:
1 lb. eggplant
1/2 cup plain yogurt
3 Tbsp. tahini
2 cloves garlic, mashed
1 tsp. salt
Meat layer:
1/2 lb. 90% lean ground beef
1 onion, chopped
2 cloves garlic, mashed with salt
1/4 cup extra-virgin olive oil
1 can (8 oz.) tomato sauce
1 Tbsp. pomegranate molasses
Salt to taste
1/4 tsp. freshly ground black pepper
Chopped parsley to garnish
1/4 cup pine nuts, toasted
Nutrition Facts (per Serving)
Calories: 424
Protein: 19 grams
Carbs: 25 grams
Fat: 30 grams
Picture courtesy of The Pioneer Woman
If you’re making a veggie pasta dinner, eggplant is an excellent addition. It’s easy to roast the eggplant and mix it in right before serving. You can do that when you make pasta from scratch like this, but it’s also a good trick to boost nutrition and add some fresh flavor to a jar of Italian tomato sauce.
Serves 4
Ingredients
1 lb. eggplant, cut into 1/2” slices
1/2 lb. zucchini, cut into 1/2” slices
1/4 tsp. salt
4 tsp. extra-virgin olive oil, divided
8 oz. penne pasta
1/2 yellow onion, chopped
2 cloves garlic, minced
2 anchovies, minced
1/2 tsp. ground oregano
1 large can (28 oz.) crushed tomatoes
1/4 cup Kalamata olives, pitted and sliced
2 Tbsp. capers
1/2 tsp. crushed red pepper
1/4 cup minced flat-leaf parsley
Salt and freshly ground black pepper to taste
Nutrition Facts (per Serving)
Calories: 577
Protein: 18 grams
Carbs: 58 grams
Fat: 30 grams
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