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A close-up of grilled chicken wings and vegetables on flatbread, showcasing hearty flavors.
Stovetop~85 minComplexity

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.

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Ingredients

4 servings
  • 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

  1. 1Preheat the oven to 400°F. In a small bowl, whisk together the olive oil, minced fresh garlic, Italian seasoning, and salt until combined.
  2. 2Slice each eggplant in half lengthwise, then use a paring knife to score a crosshatch pattern into the flesh without piercing the skin. Drizzle the seasoned olive oil over the cut surfaces and smear it evenly with the back of a spoon. Place the eggplant halves cut-side down on a non-stick-sprayed baking sheet and roast at 400°F for about 60 minutes, until the skins appear wrinkly and the flesh is deflated.
  3. 3While the eggplant roasts, heat the olive oil in a sauce pot over medium-high heat. Add the ground beef and cook 8–10 minutes, breaking it apart with a spoon, until no longer pink and browned throughout. If excess fat remains, drain it from the pot.
  4. 4Dice the onion and add it to the beef along with the salted butter. Sauté over medium heat for 4–6 minutes, stirring occasionally, until the onions are soft and translucent.
  5. 5Stir in the crushed tomatoes, Italian seasoning, and freshly cracked pepper. Bring the sauce to a simmer over medium heat, then reduce to low and simmer for at least 30 minutes until the eggplant finish roasting, stirring occasionally. Taste and add salt as needed (about ½ tsp).
  6. 6Carefully flip the roasted eggplant halves with a spatula onto serving plates or a large platter. Top each half with a generous ladle of meat sauce and dust with grated Parmesan.
  7. 7Divide evenly into 4 airtight containers while hot, or 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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Common questions

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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