Mini Eggplant and Egg Bake (Low-Calorie Casserole)

This Mini Eggplant and Egg Bake is a healthy, low-calorie casserole perfect for those looking for a filling yet nutritious meal. With its tender eggplant, protein-packed eggs, and savory flavors, this dish makes for an ideal breakfast, lunch, or light dinner option. It’s an excellent way to incorporate vegetables into your diet while keeping the calories low, without compromising on taste.

Why You’ll Love This Recipe

This recipe is not only low in calories but also packed with nutrients. The combination of eggplant and eggs creates a filling meal that keeps you satisfied for longer. The eggplant adds a subtle sweetness and softness to the dish, while the eggs provide a rich texture and protein boost. It’s simple to prepare and can be customized with your favorite herbs and spices. Perfect for those on a calorie-conscious diet, this casserole is both nutritious and delicious, offering a hearty meal without the guilt.

Ingredients

• 2 medium mini eggplants, sliced

• 6 large eggs

• 1/2 cup low-fat cheese (optional)

• 1/4 cup diced onions

• 1 tablespoon olive oil

• 1 teaspoon dried oregano

• 1 teaspoon garlic powder

• Salt and pepper to taste

• Fresh parsley for garnish (optional)

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

Directions

1. Preheat the oven to 375°F (190°C).

2. Heat the olive oil in a large skillet over medium heat. Add the diced onions and sauté until soft and translucent, about 3-4 minutes.

3. Add the sliced mini eggplants to the skillet and cook for another 5-7 minutes, stirring occasionally, until the eggplant is tender and lightly browned.

4. In a separate bowl, whisk together the eggs, oregano, garlic powder, salt, and pepper.

5. Grease a baking dish and spread the cooked eggplant and onion mixture evenly in the bottom.

6. Pour the beaten egg mixture over the eggplant and onions, making sure it is evenly distributed.

7. If desired, sprinkle the low-fat cheese on top of the egg mixture.

8. Bake in the preheated oven for 20-25 minutes, or until the eggs are fully set and the top is lightly golden.

9. Remove from the oven and let it cool slightly before serving. Garnish with fresh parsley, if desired.

Servings and Timing

• Servings: 4 servings

• Prep Time: 15 minutes

• Cook Time: 25 minutes

• Total Time: 40 minutes

Variations

• Cheese Variation: You can experiment with different types of cheese, such as mozzarella, feta, or parmesan, to add flavor and texture.

• Herb Variations: Swap out the oregano for other herbs like thyme, basil, or rosemary for a unique twist.

• Vegan Version: Replace the eggs with a plant-based egg substitute, and omit the cheese or use a dairy-free alternative.

• Vegetable Additions: Add other vegetables like spinach, bell peppers, or mushrooms for a more colorful and nutrient-dense dish.

Storage/Reheating

• Storage: Store any leftovers in an airtight container in the refrigerator for up to 3 days.

• Reheating: To reheat, simply place a portion in the microwave for 1-2 minutes or heat it in a preheated oven at 350°F (175°C) for about 10 minutes until warmed through.

FAQs

Can I use regular eggplant instead of mini eggplant?

Yes, regular eggplant can be used in place of mini eggplants. Just be sure to slice it into similar-sized pieces to ensure even cooking.

Is this recipe suitable for a low-carb diet?

Yes, this recipe is low in carbohydrates, making it a great option for those following a low-carb or ketogenic diet.

Can I make this casserole ahead of time?

Absolutely! You can prepare the casserole the night before and store it in the refrigerator. Just bake it the next day as directed, or reheat it if needed.

Can I use frozen eggplant for this recipe?

Fresh eggplant is recommended for the best texture, but you can use frozen eggplant if necessary. Just make sure to thaw it and drain any excess moisture before cooking.

Can I substitute olive oil with another type of oil?

Yes, you can use other oils like avocado oil or coconut oil, but olive oil provides a nice, mild flavor that complements the vegetables.

How can I make this dish spicier?

Add a pinch of red pepper flakes or some chopped fresh chili peppers to the egg mixture to spice things up.

Is this recipe gluten-free?

Yes, this recipe is naturally gluten-free, making it suitable for individuals with gluten sensitivities.

Can I add meat to this casserole?

Certainly! You can add cooked ground turkey, chicken, or sausage to the dish for added protein and flavor.

What side dishes would pair well with this casserole?

This casserole pairs well with a light salad, steamed vegetables, or a side of quinoa for a well-rounded meal.

Can I freeze this casserole?

Yes, you can freeze the casserole before baking. Just cover it tightly and freeze for up to 2-3 months. When ready to eat, bake it from frozen, adding additional time as needed.

Conclusion

The Mini Eggplant and Egg Bake is a versatile, low-calorie casserole that’s perfect for anyone looking for a satisfying and healthy meal. Its rich flavors and easy preparation make it a go-to dish for busy weeknights, meal prepping, or simply enjoying a nutritious meal. Whether you’re following a calorie-conscious diet or just seeking something light and delicious, this recipe is sure to become a favorite in your kitchen

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