FREE 5-Ingredient Recipe EBook

• Why You Need My Eggplant Casserole Recipe
• Ingredients & Substitutions
• How To Make Eggplant Casserole
• My Recipe Tips
• Storage & Meal Prep
• Serving Ideas
• More Eggplant Dinner Recipes
• My Favorite Baking Dish For This Recipe
• Eggplant Casserole Recipe card
• Recipe Reviews

This eggplant casserole was a whim of a dish I created while thinking up creative ways to use one of my favorite summer vegetables. I cook with eggplant often in the summer, but it’s usually for a side dish, like sauteed eggplant or ratatouille . This time, I played around with my popular eggplant lasagna to make a vegetarian main, using chickpeas and bell peppers for the filling. And even though we’re definitely meat eaters in this family, my eggplant casserole recipe left us feeling incredibly satisfied. Make it with me for a healthy, hearty, and veggie-packed dinner!

Why You Need My Eggplant Casserole Recipe

• Variety of flavors and textures – Between the tender roasted eggplant , creamy chickpeas, sweet peppers, Italian spices, and melty cheese, every bite offers something new. You’ll love the medley of different veggies!
• Healthy, simple ingredients – Like most of my healthy recipes , this one uses just fresh, common ingredients (I like it that way). You don’t have to hunt down anything unusual, and this dish is naturally gluten-free.
• Meal prep friendly – I’m a big fan of prepping ahead, and this eggplant casserole is perfect for it. I’ve got a couple ways you can meal prep below.
• Versatile veggie dish – Like my eggplant rollatini , even meat lovers will enjoy this as a vegetarian dinner. But it’s also wonderful as a side dish with grilled chicken or a juicy skirt steak .

Ingredients & Substitutions

Here I explain the best ingredients for my eggplant casserole recipe, what each one does, and substitution options. For measurements, see the recipe card .

Eggplant:

• Eggplant – Look for small to medium eggplants if you can. Larger ones are more seedy and bitter. If you have larger ones, I recommend salting the slices, letting them sit for about 30 minutes, then rinse, pat dry, and proceed with the recipe.
• Olive Oil – I brush the eggplant slices with olive oil to help the salt and pepper stick, and to give them a roasty texture. You can use avocado oil, too.
• Sea Salt & Black Pepper

Filling:

• Aromatics – Including onions and garlic. I usually have white onions on hand, but red or yellow work, too. As a shortcut, feel free to use 4 teaspoons of jarred minced garlic instead of fresh.
• Bell Pepper – I used a red bell pepper, but any color works. Roasted red peppers would make a nice flavorful substitute for the fresh ones — add them together with the chickpeas if you go that route.
• Chickpeas – These are the bulk of the filling, for a hearty texture and protein boost. White beans would also work well.
• Diced Tomatoes – I use petite diced tomatoes because they blend perfectly into the filling. Feel free to use regular diced tomatoes, crushed tomatoes, or even just tomato sauce.
• Seasonings – Including my 5-minute Italian seasoning blend (but store-bought works too), sea salt, and black pepper. Toss in a pinch of crushed red pepper flakes if you like extra heat.
• Olive Oil – For sauteing the veggies.

Cheese Layer:

• Mozzarella Cheese – I used low-moisture shredded mozzarella, but you can definitely use fresh mozzarella instead (I’ve tried it!). Just be careful, as it can make your eggplant casserole watery—check out my tip below on how to use fresh mozzarella. You could also go with shredded cheddar cheese, parmesan cheese, or provolone.

How To Make Eggplant Casserole

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season the eggplant. Brush the eggplant slices with the olive oil on both sides, and season with salt and pepper. Place onto a lined baking sheet in a single layer.
2. Roast the eggplant in the oven. Once they are soft, remove from the oven and leave the oven turned on, as you’ll use it again for the assembled eggplant casserole.

1. Saute the aromatics and bell peppers. While the eggplant is roasting, heat olive oil in a large skillet over medium heat. Add the onions and bell peppers, and cook until soft and starting to brown. Add the minced garlic to the pan and saute until fragrant.
2. Simmer the chickpea filling. Add the chickpeas, diced tomatoes, Italian seasoning, salt, and pepper. Stir to combine and simmer for a couple minutes. Adjust salt and pepper to taste if you like.

1. Assemble the casserole. Line the bottom of a casserole dish with the roasted eggplant slices. Spread half of the filling over the eggplant, then top with shredded mozzarella. Repeat the layers of eggplant, filling, and cheese.

1. Bake and broil until golden. Pop the eggplant casserole into the oven and bake until the cheese melts. Then, place it under the broiler for a couple minutes to brown the cheese. I like to garnish with fresh parsley, but fresh basil leaves would also work nicely.

My Recipe Tips

• Spread quickly when brushing the oil on the eggplant. If you don’t, it just absorbs into one spot. You can also take a shortcut and just spray them with olive oil spray instead.
• Keep an eye on the eggplant while it’s roasting. You want them to be soft but not mushy, which usually takes 20-25 minutes. I start checking them at 20 minutes.
• Feel free to throw other veggies into the filling. Sometimes I add zucchini or even olives, which I didn’t used to like but am coming around to. It’s a great way to use up anything you have on hand.
• You can use fresh mozzarella, but it can get watery if you’re not careful. When I use it for casseroles (like I did for my zucchini parmesan ), I layer it between paper towels and weigh it down before I start the recipe to squeeze out excess moisture. You can also squeeze it with a cheesecloth over the sink, or place in a strainer in the fridge overnight. If you want to avoid this issue altogether, just use shredded mozzarella (the way I’ve made the eggplant casserole recipe here).

Storage & Meal Prep

• Store: Keep leftovers in an airtight container in the fridge for up to 3-4 days. If I have a lot left, I just cover the whole thing with foil.
• Meal prep: One of the reasons I like this eggplant casserole is the meal prep aspect! You can assemble it up to 3 days in advance, cover, and store in the fridge until ready to bake. If you have less time to prep, you can just roast the eggplant and chop the veggies ahead, then cook the filling and assemble the day-of.
• Reheat: Pop the casserole in the oven for 10-20 minutes at 350 degrees F, until hot. If you’re in a hurry, microwaving individual portions works too!
• Freeze: Assemble the eggplant casserole up to right before the last baking step. Wrap tightly in plastic wrap, and freeze for up to 3 months. Thaw in the fridge overnight before reheating.

Serving Ideas

Eggplant casseroles are usually served as a main course, and I’ve totally served this one all by itself. But, mine can work as a main or a side! Here are some serving ideas for both:

• Main Dishes – This veggie meal is already high in protein, but if you want more, try my lamb kofta , grilled chicken legs , chicken leg quarters , London broil , or pesto salmon .
• Side Dishes – When I serve this eggplant casserole as a main dish, I like to add Greek lemon potatoes or a simple salad, like arugula salad or artichoke salad .
• Starters – Start your meal with my summery cucumber soup , or for an Italian vibe, Caprese skewers or Zuppa Toscana .

More Eggplant Dinner Recipes

If you think of eggplant as only a side dish, think again! I’ve got more eggplant recipes that are hearty enough to make a main dish:

Stuffed Eggplant

Eggplant Lasagna

Eggplant Rollatini

Eggplant Pizza

My Favorite Baking Dish For This Recipe

I’ve had this baking dish for ages! It heats evenly, and looks stylish enough to go straight from the oven to the table.

Ingredients

Tap underlined ingredients to see the ones I use.

Eggplant:

• 2 lb Eggplant (sliced into 1/4-inch-thick circles) ▢
• 3 tbsp Olive oil ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Filling:

• 1 tbsp Olive oil ▢
• 1 large Onion (diced) ▢
• 1 large Bell pepper (diced) ▢
• 8 cloves Garlic (minced) ▢
• 1 15-oz can Chickpeas (drained, rinsed, and dried) ▢
• 1 15-oz can Petite diced tomatoes (drained) ▢
• 1 1/2 tbsp Italian seasoning ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Assembly:

• 8 oz Mozzarella cheese (shredded; ~2 cups) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Eggplant:

1. Preheat the oven to 400 degrees F (204 degrees C). Line a large baking sheet (or 2 smaller ones) with parchment paper).
2. Brush the eggplant slices with olive oil on both sides, and season both sides with salt and pepper.
3. Roast the eggplant slices in the oven for 20-25 minutes , until soft. When done, remove from the oven and leave the oven on at 400 degrees F (204 degrees C).

Filling:

1. While the eggplant is roasting, heat a tablespoon of olive oil in a very large skillet over medium heat. Add the onions and bell peppers. Cook for 7-10 minutes , until soft and starting to brown.
2. Add the minced garlic and cook for about 1 minute , until fragrant.
3. Add the chickpeas, diced tomatoes, Italian seasoning, salt, and pepper. Stir to combine and simmer for about 2 minutes . Adjust salt and pepper to taste if needed.

Assembly:

1. Line the bottom of a large baking dish with a single layer of roasted eggplant slices. Spread half of the filling mixture over the eggplant, then top with a layer of shredded mozzarella. Repeat the layers of eggplant, filling, and cheese again.
2. Bake for about 10 minutes , until the cheese melts. Place under the broiler and broil for 2-4 minutes , until the cheese is golden brown.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1/6 of the entire casserole

This serving size is ideal as a main dish. You can divide the casserole into smaller servings to serve as a side dish.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Eggplant Casserole

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Eggplant Casserole

My eggplant casserole recipe with roasted eggplant, chickpeas, tomatoes, and melty cheese makes a healthy, veggie-packed main or side dish.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/eggplant-casserole/

Ingredients

Eggplant:

• 2 lb Eggplant (sliced into 1/4-inch-thick circles)
• 3 tbsp Olive oil
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper

Filling:

• 1 tbsp Olive oil
• 1 large Onion (diced)
• 1 large Bell pepper (diced)
• 8 cloves Garlic (minced)
• 1 15-oz can Chickpeas (drained, rinsed, and dried)
• 1 15-oz can Petite diced tomatoes (drained)
• 1 1/2 tbsp Italian seasoning
• 1 tsp Sea salt
• 1/4 tsp Black pepper

Assembly:

• 8 oz Mozzarella cheese (shredded; ~2 cups)

Instructions

Eggplant:

1. Preheat the oven to 400 degrees F (204 degrees C). Line a large baking sheet (or 2 smaller ones) with parchment paper).
2. Brush the eggplant slices with olive oil on both sides, and season both sides with salt and pepper.
3. Roast the eggplant slices in the oven for 20-25 minutes , until soft. When done, remove from the oven and leave the oven on at 400 degrees F (204 degrees C).

Filling:

1. While the eggplant is roasting, heat a tablespoon of olive oil in a very large skillet over medium heat. Add the onions and bell peppers. Cook for 7-10 minutes , until soft and starting to brown.
2. Add the minced garlic and cook for about 1 minute , until fragrant.
3. Add the chickpeas, diced tomatoes, Italian seasoning, salt, and pepper. Stir to combine and simmer for about 2 minutes . Adjust salt and pepper to taste if needed.

Assembly:

1. Line the bottom of a large baking dish with a single layer of roasted eggplant slices. Spread half of the filling mixture over the eggplant, then top with a layer of shredded mozzarella. Repeat the layers of eggplant, filling, and cheese again.
2. Bake for about 10 minutes , until the cheese melts. Place under the broiler and broil for 2-4 minutes , until the cheese is golden brown.

Maya’s Recipe Notes

Serving size: 1/6 of the entire casserole

This serving size is ideal as a main dish. You can divide the casserole into smaller servings to serve as a side dish.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)