Cheesy Eggplant Casserole

When it comes to choosing a low-carb meal that is easy to prepare and make, eggplant casserole is one of the best choices. Eggplants are low in carbohydrates, making it a low-carb-friendly vegetable. Additionally, eggplant's high fiber content makes you feel full and satisfied, which is advantageous for managing hunger and portion sizes while following a low-carb diet.

It also contains several nutrients, including B vitamins, potassium, magnesium, vitamin C, which are helpful for the body to respond to changes in food intake during the adaptation period of a low-carb diet since they are essential for overall health and wellbeing. Moreover, its unique texture and mild flavor allow it to complement a wide range of dishes and ingredients.

Step-by-Step Video Instructions

⬇️ Jump to:

• Step-by-Step Video Instructions
• Why We Love This Recipe
• Ingredients
• Recipe Steps
• Variations
• Nutritional Content
• Storage
• Foods to Complement with this Dish
• Summary

Why We Love This Recipe

Casseroles are loved for their simplicity, convenience, and versatility. People enjoy casseroles for their simplicity, convenience, and versatility.  They are an increasingly popular choice for potlucks, family parties, and hectic weeknights as they can be made beforehand.

The baking time allows the flavors to develop and blend together, resulting in a comforting and satisfying meal. Eggplant casserole is a healthy dish, which is also suitable for vegetarians on a low-carb diet. It is a meatless dish, but its meaty texture makes it uniquely delicious and complements the marinara and cheesy flavor combination well.

Also, click to try another eggplant recipe, Low Carb Grilled Eggplant – a culinary adventure that's both satisfying and healthy!

Ingredients

• Eggplant, 3 medium
• Marinara sauce, 1 cup
• Mozzarella cheese, 200 g, shredded
• Some mint leaves
• Salt, ¼ teaspoon or as per taste
• Red chili powder, ¼ teaspoon or as per taste
• Garlic powder, ¼ teaspoon
• Basil, dried, ¼ teaspoon
• Parsley, dried, ¼ teaspoon
• Avocado oil, 2 tablespoons

Ingredient Notes: The recipe does not require eggplant to be peeled. 
Recipe Steps:

Recipe Steps

👨‍👩‍👧 Serves: 6 • ⏰ Prep Time: 15 minutes • ⏰ Cook Time: 45 minutes

Prep Time:15 min | Cooking Time: 45 min | Serve: 6

1. Wash and cut the eggplant with peel into slices.
   
2. In a separate bowl, soak them in water for 5-10 minutes as shown in the video. Then remove from the bowl and dry them with paper towel.
3. In a separate bowl, soak them in water for 5-10 minutes as shown in the video. Then remove from the bowl and dry them with paper towel.
   
4. In a separate bowl, soak them in water for 5-10 minutes as shown in the video. Then remove from the bowl and dry them with paper towel.
   
5. Separately, grate a block of mozzarella cheese. You can also use pre-packaged mozzarella that comes shredded.
   
6. Separately, grate a block of mozzarella cheese. You can also use pre-packaged mozzarella that comes shredded.
   
7. Pre heat the oven for 10-15 minutes at 425 f.
8. Put the tray in the oven and bake for 15 minutes.
   
9. Remove the tray from the oven.
10. In a deep baking dish, make layers of marinara sauce, baked eggplants, shredded cheese, and some mint leaves. Repeat the process for additional layers. Add dried herbs on top along with avocado oil and bake for 30 minutes at 400 f. Additionally, you can broil it for a minute to give it a golden brown texture on top.
    
    
    
    
11. Repeat.
    
    
12. Remove it from the oven, let it cool down for 10 minutes, and then serve it with prepared sides.
    
    
    
    

Variations

• Depending upon availability and your liking, you can use fresh garlic and herbs too. 
• You can also add in parmesan cheese on top.
• Similarly, red chili powder can be alternated with black pepper.
• If you want to increase the protein content, you can add ground chicken or beef to the dish; however, it will increase the cooking time. 
• You can also add some baby spinach while layering it.

Nutritional Content

• Calories: 169 kcal per serving
• Carbohydrates: 18.6 g
• Dietary fiber: 7.5 g
• Total sugar: 10.7 g
• Total fat: 9.4 g
• Saturated fat: 1.9 g
• Cholesterol: 5 mg
• Proteins: 6.1 g
• Sodium: 288 mg
• Potassium: 608 mg
• Calcium: 38 mg
• Iron: 1 mg

Storage

If you are making a big batch, this dish can be stored in the refrigerator for 3-5 days. However, to maximize its shelf life, it is necessary to allow the dish to cool down to room temperature first. Once it has cooled down, transfer the casserole into an airtight container or cover it tightly with a plastic wrap or an aluminum foil. This helps in maintaining its quality. 

For an extended period of storage, consider freezing it. It can keep its quality for several months if properly frozen. To avoid freezer, burn, always use freezer-safe containers or wrap food tightly in freezer-safe materials. When you are ready to eat, let it thaw in the fridge and then reheat the frozen casserole. 

Foods to Complement with this Dish

1. Garlic Bread: A classic companion to Italian-inspired dishes like your casserole. The garlic-infused crispy buttery bread complements the marinara and cheesy flavors.
2. Green Salad: A light, refreshing green salad with a tangy vinaigrette can some crunch and give a boost the nutritional content of the meal.
3. Roasted Vegetables: Roasted vegetables like zucchini, squash, bell peppers, and carrots can add more colors, flavors and additional fiber to the meal.
4. Grilled Chicken or Shrimp: If you want to include a protein element to the meal, grilled chicken or shrimp can be a tasty and satiating addition.
5. Quinoa or Cauliflower Rice: For a low-carb option, serving the casserole with prepared quinoa or cauliflower rice can create a balanced and nutritious meal.
6. Stuffed Mushrooms: mushrooms topped with a mixture of cheese, herbs, and breadcrumbs can be a tasty appetizer that pairs well with the casserole.
7. Cucumber and Yogurt Dip: A cool and creamy cucumber-yogurt dip can provide a refreshing contrast to the warm and cheesy casserole, while providing more protein to the meal from the Greek-yogurt.

Curious about the carb content of shrimp? Swing by our "Is Shrimp Low Carb" article to get all the details on how shrimp fits into your low-carb lifestyle.

Summary

This cheesy eggplant casserole is a low-carb-friendly dish that is bursting with nutrition and packed with Italian-inspired flavors. The meaty texture of the eggplant perfectly complements the rich marinara sauce and gooey mozzarella cheese, making it an enjoyable and satiating meatless option that can also be consumed by vegetarians on a low-carb diet.

Serve it alongside cauliflower rice, grilled prawns, and a green salad for a well-balanced meal, and enjoy the comforting taste of this warm casserole!

Take a moment to read the carb content of eggplant and its potential role in aiding weight loss.

Explore a variety of tasty low-carb recipes that are not only yummy but also helpful for your weight management or weight loss goals. And let's take a closer look at Delishio, where our genuine love for low-carb cooking shines through.