High-Protein Garlicky Roasted Eggplant

High-Protein Garlicky Roasted Eggplant is a flavorful roasted vegetable dish. This dish is made up of eggplant, cottage cheese, Greek yogurt, Parmesan cheese, garlic, olive oil, oregano, paprika, parsley, basil, lemon juice, salt, and black pepper. We can’t have this roasted eggplant if we are lactose intolerant, as it has cottage cheese, Greek yogurt, and Parmesan cheese in it. We would easily make this dish in 45 minutes, nice for busy days. You would easily have this dish as a side, light lunch, or main course. High-Protein Garlicky Roasted Eggplant stores in the fridge for up to 4 days, and it can also be frozen without the yogurt topping for up to 2 months. Serve this dish with garlic toast, grilled chicken breast, baked salmon, brown rice, or a Greek salad.

STATS:

• Calories: 245 kcal
• Prep Time: 15 minutes
• Cooking Duration: Thirty minutes
• Total Duration: Forty-five minutes
• Serving Size: 1 eggplant half
• Course: Side Dish, Light Lunch, Main Course
• Servings: 4
• Cuisine: Mediterranean
• Diet: High-Protein

EQUIPMENT:

• Parchment paper
• Knife
• Mixing bowl
• Garlic press
• Cutting board
• Spoon
• Baking sheet
• Pastry brush
• Serving platter

COMPONENTS:

• 2 tbsp. olive oil
• 4 garlic cloves
• 1 tsp. dried oregano
• ½ tsp. paprika
• Two eggplants
• ½ tsp. salt
• One tbsp. lemon juice
• ¼ tsp. black pepper
• 1 cup low-fat cottage cheese
• ½ cup Greek yogurt — plain nonfat
• Quarter cup Parmesan cheese — grated
• 2 tbsp. parsley
• 1 tbsp. fresh basil
• Lemon wedges

INGREDIENT NOTES:

EGGPLANT:

• We have to utilize the eggplant to form the foundation. Score the flesh before roasting so the garlic & seasonings absorb properly & the eggplant cooks equally.

OLIVE OIL:

• Use the olive oil to offer a rich roasted taste and help the eggplant become golden & tender. Brush the oil equally over the cut surface to prevent the eggplant from drying out during roasting.

GARLIC:

• Add the fresh minced garlic to offer a strong savory flavor in the dish. We have to avoid using jarred garlic because fresh garlic gives the best taste and aroma.

COTTAGE CHEESE:

• Utilize the low-fat cottage cheese to offer protein & a creamy texture in the topping. We have to properly strain the cottage cheese if it contains additional moisture so the topping remains thick & creamy.

GREEK YOGURT:

• Add the plain nonfat Greek yogurt to offer the creaminess & increase the protein content. It also adds a nice tangy taste which will balance the richness of the cheeses.

PARMESAN CHEESE:

• Utilize the grated Parmesan cheese to add a rich savory flavor & also create a lightly golden topping. Avoid pre-grated Parmesan if possible for the best flavor.

PARSLEY & BASIL:

• Add the fresh parsley and basil to provide a bright aroma & fresh flavor. They will nicely balance the richness of the cheese mixture. We have to avoid dried herbs for the freshest taste.

LEMON JUICE:

• Add the fresh lemon juice to offer a bright citrus flavor that enhances all the ingredients. Utilize the fresh juice instead of bottle juice to offer the fresh & strong taste.

INSTRUCTIONS:

1. Heat the oven to 425°F and put the parchment on the tray.
2. Now cut the eggplant in a cross pattern without cutting the skin.
3. Add the garlic, oregano, black pepper, olive oil, & paprika to the vessel and combine them.
4. Now apply the garlic mixture to the scored eggplant and put the eggplant on the tray.
5. Now roast the eggplant for 25 minutes till the flesh becomes soft and brown lightly.
6. Add the cottage cheese, lemon juice, parsley, Greek yogurt, and parmesan cheese to the vessel & mix.
7. When they get roasted properly, take out the eggplant and press the middle part softly to create the well.
8. Add the protein mixture evenly to the eggplant half.
9. Add the tray in oven & bake for five minutes till they get heated.
10. Sprinkle the parsley, basil, and lemon slices and serve.

SERVING SUGGESTIONS:

WHOLE GRAINS:

• Farro
• Bulgur
• Barley

PROTEIN:

• Grilled Shrimp
• Turkey Breast
• Lentil Patties

SALADS:

• Arugula Salad
• Chickpea Salad
• Spinach Salad

BREAD:

• Garlic Toast
• Whole-Wheat Pita
• Focaccia

VEGETABLES:

• Roasted Zucchini
• Sautéed Spinach
• Steamed Broccoli

SAUCES & DIPS:

• Tzatziki
• Hummus
• Tahini Sauce

GARNISHES:

• Fresh Parsley
• Fresh Basil
• Lemon Wedges

BEVERAGES:

• Sparkling Water
• Fresh Lemonade
• Iced Green Tea

TIPS:

• We have to salt the eggplant for twenty minutes to remove all the moisture, and then roast it.
• Properly grate the parmesan cheese to offer the fresh taste.
• Sprinkle the red pepper flakes in the eggplant to make it spicier.

STORAGE INFORMATION:

FRIDGE:

• Put the eggplant in the closed box & store for 4 days.

FREEZER:

• Don’t add the yogurt topping and put it in the box & freeze for 2 months.

FAQs:

Does this garlic-roasted eggplant contain gluten?

• No, this roasted garlic eggplant doesn’t contain gluten.

Will I utilize the ricotta cheese instead?

• Yes, we would easily use ricotta cheese to prepare this dish, but it will offer a slightly higher protein content.

NUTRITIONAL INFORMATION:

Total Carbs: 13 g

Fiber: 4 g

Protein: 18 g

Total Fat: 12 g

Calories: 245 kcal

Calcium: 0.28 g

Serving Size: 1 eggplant half

Net Carbs: 9 g

Iron: 0.002 g

Vitamin A: 0.00018 g

Sodium: 0.48 g

Potassium: 0.72 g

Servings: 4