Roasted Eggplant with Meat Sauce
Roasted Eggplant with Meat Sauce provides 17g protein and 441 calories per serving — a vegetable-forward base for stacking additional protein sources. Makes 4 servings with quick stovetop cooking, adding volume and micronutrients to your weekly rotation. Use this as a carb-alternative side to lean proteins when managing total daily calories during competition prep.
Ingredients
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Garlic(120g)
- •Italian seasoning(3g)
- •1/4 tsp salt ($0.02)
- •Eggplant
- •80/20 Ground Beef(227g)
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Butter(30g)
- •Tomato, Canned, Crushed(794g)
- •Italian seasoning(3g)
- •Freshly cracked pepper ($0.03)
- •1/2 tsp salt (or to taste) ($0.02)
- •Parmesan Cheese(30g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Preheat the oven to 400ºF. In a small bowl combine the olive oil, minced garlic, Italian seasoning, and salt.
- 2Slice each eggplant in half lengthwise, then use a paring knife to score a crosshatch pattern into the flesh (do not pierce the skin). Drizzle the seasoned olive oil over the cut surfaces of the eggplant and smear it around with the back of a spoon.
- 3Place the eggplant on a baking sheet, cut sides down, and transfer the baking sheet into the oven. (Coat the baking sheet with non-stick spray for easy cleanup) Roast the eggplant for about 60 minutes, or until they look deflated and the skins appear wrinkly.
- 4While the eggplant are roasting, prepare the meat sauce. Add the ground beef and olive oil to a sauce pot and cook over medium heat until the meat has browned. If using a higher fat content beef (90% lean or lower), drain the excess fat from the pot.
- 5Dice the onion and add it to the browned beef along with the butter. Sauté over medium heat until the onions are soft and transparent. Add the crushed tomatoes, Italian seasoning, and some freshly cracked pepper. Stir to combine, then allow the sauce to come to a simmer. Once it reaches a simmer, turn the heat down to low and let it simmer until the roasted eggplant are finished, or for a minimum of 30 minutes. Before serving, taste the sauce, and add salt as needed (about 1/2 tsp).
- 6When the eggplant are finished roasting, carefully flip them with a spatula (they will be quite soft). Top each eggplant half with a generous ladle of the meat sauce and a dusting of grated parmesan. Serve immediately.
Nutrition — Per Serving
441
calories
17g
protein
32g
fat
- Carbohydrates
- 26g
- Saturated fat
- 11.0g
- Sodium
- 596 mg
- Dietary fiber
- 4.7g
4 servings per batch · ~313g each
Macro data sourced from USDA FoodData Central
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How much protein does Roasted Eggplant with Meat Sauce have per serving?
Each serving provides 17g of protein and 441 calories with 32g fat and 26g carbs. The protein content is moderate, making this better suited as a component meal rather than a standalone protein source.
How long does Roasted Eggplant with Meat Sauce take to prep?
Quick prep designation with 4 servings allows you to batch-prepare this stovetop meal efficiently. You can have multiple portions ready for the week with minimal active cooking time.
Is Roasted Eggplant with Meat Sauce good for fat loss?
At 441 calories and 17g protein per serving, this recipe works as a component meal during fat loss phases when paired with additional protein sources. The vegetable base keeps calorie density moderate while the meat sauce provides satiety.
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