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Keto Stuffed Eggplant


Allergen and Diet Summary

Paleo
Ketogenic
Dairy-Free
Eggs-Free
Gluten-Free

Recipe Categories

Nutrients

NutrientGramsRDA
Carbs21.5g7.2%
of which Sugars8.8g9.8%
Fats31.2g48.1%
of which Saturates5.5g27.4%
Proteins37.2g81%
Fibers7.2g29%
* All data is per serving
Keto Stuffed Eggplant Recipe Preview

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This keto stuffed eggplant recipe is an easy and delicious dish inspired to Mediterranean flavours and it’s perfect for your weekly ‘meal prep’.

We stuffed the aubergine skins with a tasty mix of turkey mince, cherry tomatoes, spinach, and herbs and baked them in the oven. Then, sprinkled them with crunchy toasted pistachios, and that’s it! Ready to enjoy or to store away for your next meals.

Being keto, this recipe includes only low-carb vegetables, like aubergines and tomatoes, and provides a generous amount of fats, in particular, healthy unsaturated fats from extra virgin olive oil and nuts.

Having 38% of proteins this recipe is also good for those who follow a ‘high-protein ketogenic diet’, where the proportions of proteins are slightly higher.

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Ingredients


ALLERGY ADVICE Allergens are marked in bold
Eggplants600 g
Extra Virgin Olive Oil64 mL
Onion50 g
Garlic Clove2
Chillies1 tsp
Black Pepper0.5 tsp
Cherry Tomatoes180 g
7% Fat Turkey Mince400 g
Frozen Spinach180 g
Salt to taste
Fresh Parsley10 g
Fresh Basil10 g
Pistachios80 g

step 1

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Slice the eggplants in half lengthways and use a spoon to scrape out the flesh and carve out a hollow centre.

Finely chop the flesh and keep it aside for the stuffing.

Heat ​16 mL of olive oil and cook the eggplant skins covered for 5 minutes on each side until they have softened.

Then, remove from the heat and set aside.

Two aubergines sliced and carved cooking in  a pan

step 2

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In the meantime, prepare the eggplant stuffing. Heat ​16 mL of olive oil in a large pan and sizzle finely chopped onion, crushed garlic, chilli flakes, and black pepper for 2-3 minutes.

Stir in the chopped eggplant flesh, halved cherry tomatoes, lean turkey mince, frozen spinach, and salt to taste.

Cook for 15 minutes or until the water released from the vegetables has reduced.

Mince, spinach, tomatoes and aubergines and other keto aubergine ingredients inside a pan

step 3

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Arrange the cooked aubergines cut-side up in a roasting tin brushed with ​16 mL of olive oil.

Stuff the eggplant skins with the turkey and tomato mixture and garnish with chopped fresh parsley and basil. Finally, drizzle with the remaining 16 mL of olive oil.

Aubergines stuffed with ketogenic filling into a roasting tin

step 4

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Roast the aubergines in the oven for 30-35 minutes at 190°C (375°F) or at 170°C (335°F) for fan ovens.

Once they are nicely browned, remove them from the oven and sprinkle with chopped roasted pistachios.

Enjoy your delicious keto stuffed eggplants!

Cooked keto aubergines in a roasting tin sprinkled with roasted pistachios

Tips

  • After you have removed the eggplant flesh, sprinkle the hollow centre with coarse salt and keep the aubergine cut-side down over a cooling rack for at least 10 minutes. This way it will release excess water and lose any bitter taste.

  • You can add some grated parmesan or nutritional yeast to the stuffing for extra flavour.

  • For a vegetarian option you could replace mince with cheese, like mozzarella, blue cheese, goat cheese or a combination of cream and grated cheddar.

  • Store these stuffed eggplants in an airtight container in the fridge for 3-4 day or freeze them on the day for a quick weekday meal.