FREE 5-Ingredient Recipe EBook
- Why You Need My Eggplant Rollatini Recipe
- Ingredients & Substitutions
- How To Make Eggplant Rollatini
- My Recipe Tips
- Storage & Meal Prep
- Serving Ideas
- My Tools For This Recipe
- Eggplant Rollatini (Easy & Healthy) Recipe card
- Gratitude Moment
- Recipe Reviews
Eggplant rollatini is one of my favorite easy, healthy dinners in the summertime — and if you like eggplant , it’s about to be one of yours. I first tried this dish on a trip to Italy with my husband in 2014, on a quest to enjoy some of the country’s authentic food (um, without resorting to pasta and pizza 24/7). And I absolutely fell in love with it. Years later, those memories sparked my own eggplant rollatini recipe. It’s a little like my zucchini roll-ups or zucchini ravioli , but naturally, the eggplant is the star in this one. Make it with me!
Why You Need My Eggplant Rollatini Recipe
- Classic Italian flavors – Rolls of tender roasted eggplant with a cheesy spinach filling, all smothered in saucy tomatoes, topped with melty mozzarella, and finished with fresh basil. Just like I remember in Italy.
- Simple, fresh ingredients – Italians sure know how to do seasonal produce right, and I tried to capture that with my rollatini. It tastes like summer in every bite.
- Easy, healthy dinner – Eggplant rollatini is the perfect way to sneak lots of veggies onto your plate. My family is firmly in the omnivore camp, but even we love this as a vegetarian meal . And making it is much easier than it looks!
Ingredients & Substitutions
Here I explain the best ingredients for my eggplant rollatini recipe, what each one does, and substitution options. For measurements, see the recipe card below .
Eggplant Noodles:
The eggplant makes the “rolls”, kind of like a veggie swap for manicotti noodles. Some eggplant rollatini recipes require breading or frying the noodles, but mine keeps it simple.
- Eggplant – I use globe eggplant for my rollatini, since it’s easy to find here in the U.S. It’s called aubergine in some countries. And of course you can totally use Italian eggplant. Just pick firm ones.
- Olive Oil – For roasting the eggplant slices. You can use classic extra virgin olive oil, regular olive oil , or even avocado oil.
- Sea Salt & Black Pepper
Filling:
You’re going to love this filling! It’s creamy, it’s cheesy, it’s spinach-y. I’ve since used a similar blend to make spinach stuffed chicken and stuffed salmon , but my eggplant rollatini started it all.
- Ricotta Cheese – A.k.a. the base. I always go for whole milk ricotta for the best flavor, but 2% works, too. Sometimes I even use farmer’s cheese .
- Frozen Spinach – Thaw completely and squeeze to remove excess moisture. You’ll need 8 ounces, or you can saute fresh spinach instead. If you start with fresh, you’ll need about 20 ounces before cooking it down.
- Parmesan Cheese – I prefer grated parm for this recipe, but shredded works too.
- Egg – Helps hold the filling together. Egg substitutes don’t really work well here, but you can probably just omit it if you need to.
- Italian Seasoning – Grab a blend from the store, or whip up your own Italian seasoning in about 5 minutes like I do.
- Sea Salt & Black Pepper
VARIATION: Add garlic!
I’ll be honest, the only reason I left it out of my eggplant rollatini recipe is to stick to my “10 ingredients or less” theme. If you’ve got the time, 4 cloves of fresh minced garlic (or a teaspoon of garlic powder) makes the filling taste even better.
Assembly:
Don’t forget the toppings! They complete this dish:
- Marinara Sauce – I’m pretty sure the rollatini I had in Italy just used regular tomato sauce. You can certainly go that route, but my version uses marinara and I think it’s wonderful. If you’ve got the time, my homemade marinara is awesome for this dish, but store-bought works just fine.
- Mozzarella Cheese – I use pre-shredded mozzarella for convenience. You can also shred it yourself. Fresh mozzarella works too, but you’ll need to dry it well with paper towels to prevent the dish from getting too watery.
- Fresh Basil – Totally optional, but it’s the best fresh garnish!
How To Make Eggplant Rollatini
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .
- Make the eggplant sheets. Use a mandoline to slice it into long, thin sheets, about 1/4 inch thick.
- Roast the eggplant. Place the slices of eggplant onto a baking sheet lined with parchment paper or aluminum foil. Brush with olive oil, and sprinkle with salt and pepper. Roast in the oven, until soft and mostly dry. Pat with paper towels to remove any lingering moisture.
- Mix the filling. In a medium bowl, mix together the ricotta cheese, (drained and thawed) spinach, parmesan cheese, egg, Italian seasoning, salt, and pepper.
- Assemble the eggplant rollatini with spinach. Don’t worry about the rolling, it’s super easy! Just spoon the ricotta mixture onto the eggplant sheets and roll up. I typically use a couple tablespoons in each, but how much you can fit will depend on the size and shape of your eggplant.
- Top with marinara and cheese. Spread a thin layer of sauce over the bottom of a large baking dish . Place the rollatini on top of the marinara, seam side down. Slather with more marinara and sprinkle with mozzarella.
- Bake until melty and golden. Baking melts the cheese and heats the filling, but you’ll need to pop the pan under the broiler to get those golden brown spots. Top your baked eggplant rollatini with fresh basil and enjoy!
My Recipe Tips
- Choose small to medium eggplants. They are less bitter, less watery, and have fewer seeds. If you’ve got a large one, you may want to salt the eggplant slices for half an hour (then rinse and dry) before roasting, to cut the bitterness.
- Do you really need a mandoline slicer? I highly recommend one for thin, even slices, which are so important to ensure the eggplant cooks evenly and rolls up well. (You need them 1/4 inch thick.) I originally had a handheld mandoline (pictured above), but now I love this one because I don’t have to balance it. You can try slicing with a sharp knife if you need to.
- The center cut eggplant slices work best. They are larger and roll more easily to make the rollatini. In fact, I only use about half the eggplant for this recipe. You can still roast the eggplant end pieces (just enjoy them plain instead of using them for the filling), or use the extras to make my eggplant caponata .
- Transfer the eggplant rolls to the baking dish carefully. They can fall apart if you’re not gentle. I find that using a flat turner makes transferring a lot easier.
Storage & Meal Prep
- Store: Keep leftover eggplant rollatini in the refrigerator for up to 3-4 days. They store the longest in an airtight container, but if I have a lot left, sometimes I just cover the baking dish with foil.
- Meal prep: This dish tastes best when baked fresh, but you can definitely assemble it in advance and bake it later. Or just roast the eggplant and mix the filling in advance, then assemble the day-of.
- Reheat: Pop it in the oven at 350 degrees F. My microwave does a pretty good job for lunch leftovers, too.
- Freeze: You can freeze this eggplant rollatini recipe for up to 3 months, either before or after baking. Sometimes I even bake it from frozen (at 350 degrees F), and just place the baking dish in the oven while it preheats to avoid sudden temperature changes. It takes 40-45 minutes, though, so thaw in the fridge overnight if you want it to heat quickly.
Serving Ideas
I love eggplant rollatini as a veggie-forward meal all on its own, though it can also work as a side. In Italy, it was usually in the appetizer section.
- If eggplant rollatini is your main dish, serve it with a salad. I like it with a simple arugula salad , my Italian-inspired artichoke salad , or a summery Caprese salad . In the mood for something heartier? My antipasto salad makes a great starter, or Greek lemon potatoes actually pair nicely.
- If it’s your side dish or appetizer, you’ll need a main dish. My saucy slow cooker chicken cacciatore , quick veal scallopini , or pesto salmon work really well with this. You can also keep it simple with baked pork chops or baked cod . (Both bake at the same temp as the rollatini, so you can cook them at the same time and just rotate the pans.)
My Tools For This Recipe
- Mandoline – For perfect, thin eggplant slices.
- Baking Dish – It looks so pretty going straight from oven to table. I use mine every week!
- Flat Turner – This makes it so much easier to transfer the delicate eggplant rolls into the dish.
Recipe Video
Ingredients
Tap underlined ingredients to see the ones I use.
Manicotti noodles:
- 1.5 lbs Eggplant ▢
- 2 tbsp Olive oil ▢
- 1/2 tsp Sea salt ▢
- 1/4 tsp Black pepper ▢
Filling:
- 10 oz Whole milk ricotta cheese ▢
- 8 oz Frozen spinach (thawed and drained) ▢
- 1/3 cup Grated parmesan cheese ▢
- 1 large Egg ▢
- 1 tsp Italian seasoning ▢
- 1/8 tsp Sea salt ▢
- 1/8 tsp Black pepper ▢
Assembly:
- 1 cup Marinara sauce ▢
- 1 cup Mozzarella cheese (shredded) ▢
- Fresh basil (optional, for garnish) ▢
Instructions
Tap on the times in the instructions to start a kitchen timer.
- Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper .
- Use a mandoline to slice the eggplant lengthwise into long, thin sheets, 1/4 inch (.64 cm) thick. Choose 12 center slices, totaling about 12 ounces. (You won’t use the rest for the rollatini, but can roast those separately with olive oil, salt, and pepper.)
- Arrange the eggplant in a single layer on the baking sheet . Brush with olive oil, then sprinkle with salt and pepper, on both sides.
- Roast the eggplant in the oven for 15-20 minutes , until soft and mostly dry. Pat with paper towels to soak up any extra moisture.
- In a medium bowl, stir together the filling ingredients: ricotta cheese, (thawed and drained) spinach, parmesan, egg, Italian seasoning, salt, and pepper.
- Spread 1/2 cup (118 ml) marinara sauce over the bottom of a large baking dish .
- Divide the filling evenly between all 12 eggplant sheets. Roll up and use a flat turner to carefully place into the baking dish, seam side down.
- Spread the remaining 1/2 cup (118 ml) of marinara sauce and 1 cup of mozzarella (112 grams) over the rolled eggplant.
- Bake for about 15 minutes , until the cheese is melted and the filling is hot. Place under the broiler for 3-4 additional minutes , until browned on top. Garnish with fresh basil if you like.
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: 3 eggplant rollatini
- This serving size is great for a meal. 1-2 rollatini is more typical as an appetizer.
- Nutrition info includes half of the eggplant amount, because only the center slices are used for the rollatini.
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 Rollatini
Gratitude Moment
Here we are on our trip to Italy in 2014! I had to dig up this picture from our pre-smartphone digital camera days, lol. It was our first “baby moon” trip, and we loved every minute of it.
This picture was in Rome. I’ll be honest, I don’t remember which city it was that we had eggplant rollatini (we visited multiple cities), but the dish itself is impossible to forget.
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:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- 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 + EBooks (Only $37)
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.
| Pick A Protein | Pick A Veggie | Add Fat |
|---|---|---|
| Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison | Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery | Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil |
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
| Instead Of This… | Eat This |
|---|---|
| Pancakes | Almond flour pancakes or coconut flour pancakes |
| Oatmeal | Keto oatmeal with hemp seeds |
| Cinnamon rolls | Fathead cinnamon rolls |
| Cereal | Keto nut granola |
| Muffins | Almond flour muffins or coconut flour muffins |
| Donuts | Almond flour donuts |
| Scones | Almond flour scones |
| High-sugar smoothies | Smoothie with berries or avocado |
| Hash browns | Cauliflower hash browns |
| Breakfast casserole | Breakfast casserole with no potatoes |
| Egg whites | Whole eggs |
| Turkey bacon | Bacon |
| Waffles | Chaffles |
Keto Swaps For Bread
| Instead Of This… | Eat This |
|---|---|
| Bagels | Fathead bagels |
| English muffin | Almond flour English muffin |
| White bread | Keto white bread |
| Multigrain bread | Coconut flour bread with seeds |
| Tortillas for wraps | Coconut flour tortillas |
| Corn taco shells | Cheddar cheese taco shells |
| Burger buns | Oopsie rolls , portobello mushroom caps |
| Breadsticks | Cauliflower breadsticks |
| Biscuits | Almond flour biscuits |
| Cornbread | Almond flour cornbread |
| Croutons | Parmesan crisps |
| Rice | Cauliflower rice , konjac rice |
Keto Swaps For Meals & Side Dishes
| Instead Of This… | Eat This |
|---|---|
| Breaded wings | Crispy air fryer wings (unbreaded) |
| Low-fat meat & poultry | High-fat cuts, or cook low-fat cuts with fat |
| Mashed potatoes | Mashed cauliflower |
| Roasted potatoes | Roasted or fried radishes |
| Tacos | Taco salad |
| Pizza | Fathead crust , chicken crust , or cauliflower crust pizza |
| Lasagna | Eggplant lasagna |
| Potato salad | Cauliflower “potato” salad |
| French fries | Jicama , rutabaga , or zucchini fries |
| Tater tots | Cauliflower tots |
| Wraps | Lettuce wraps , almond flour tortillas |
| Sushi | Naruto-style or homemade rice-free sushi |
| Breaded chicken or fish | Breaded cuts with almond flour or pork rinds |
| Spaghetti | Zoodles , spaghetti squash , shirataki noodles, kelp noodles |
Keto Swaps For Snacks & Sauces
| Instead Of This… | Eat This |
|---|---|
| Nachos | Cheese crisps |
| High-sugar fruit | Berries & other keto fruits |
| Crackers | Almond flour crackers |
| Hummus | Cauliflower hummus |
| Soft pretzels | Fathead pretzels |
| Popcorn | Puffed cheese |
| Granola bars | Grain-free granola bars |
| Jam | Sugar-free berry chia jam |
| Sweet fruity yogurt | Full-fat plain Greek yogurt with berries |
| Sweet salad dressing | Ranch , blue cheese , or plain vinaigrette |
| Ketchup | Mustard and/or sugar-free ketchup |
| BBQ sauce | Sugar-free BBQ sauce |
| Sweetened peanut butter | Natural, sugar-free nut butters |
| Light mayo | Avocado oil mayo |
| Maple syrup | Sugar-free, maple flavored syrup |
| Potato chips | Zucchini chips , pepperoni chips , pork rinds |
Keto Swaps For Cooking & Baking
| Instead Of This… | Eat This |
|---|---|
| Sugar | Monk fruit or allulose |
| Powdered sugar | Powdered monk fruit or allulose |
| White flour | Almond or Coconut flour (use in tested recipes) |
| Making baked goods soft/chewy | Xanthan gum, flax seed meal, psyllium husk powder |
| Breadcrumbs | Pork rinds or almond flour |
| Margarine | Butter, coconut oil, or ghee |
| Vegetable oil | Olive or avocado oil |
| Bananas | Banana extract |
| Chocolate chips | Sugar-free chocolate chips |
| Cornstarch or flour roux | Xanthan gum or gelatin powder (used at the end) |
| Simple syrup | Dissolve monk fruit allulose blend in water over heat |
Keto Swaps For Drinks
| Instead Of This… | Eat This |
|---|---|
| Lemonade | Water with lemon |
| Soda | Flavored sparkling water |
| Milk | Almond milk, coconut milk, heavy cream |
| Latte | Butter coffee |
| Coffee creamer | Heavy cream |
| Sweet wine | Dry wine |
| Beer | Ultra light beer |
| Mixed drinks | Hard liquor with soda + lemon |
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:
| Sodium | Magnesium | Potassium |
|---|---|---|
| Bone broth Boullion cubes Bacon Salted nuts Pickles | Seaweed Seeds Nuts Avocado Leafy greens | Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork |
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:
- Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
- Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
- Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
- Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
- Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
- Keto flu guide – Understand what it is and exactly how to avoid it.
- Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
- Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
- 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 Rollatini (Easy & Healthy)
Make my easy eggplant rollatini recipe with roasted eggplant, creamy spinach filling, saucy marinara, and melty cheese. It’s unforgettable!
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-rollatini/
Ingredients
Manicotti noodles:
- 1.5 lbs Eggplant
- 2 tbsp Olive oil
- 1/2 tsp Sea salt
- 1/4 tsp Black pepper
Filling:
- 10 oz Whole milk ricotta cheese
- 8 oz Frozen spinach (thawed and drained)
- 1/3 cup Grated parmesan cheese
- 1 large Egg
- 1 tsp Italian seasoning
- 1/8 tsp Sea salt
- 1/8 tsp Black pepper
Assembly:
- 1 cup Marinara sauce
- 1 cup Mozzarella cheese (shredded)
- Fresh basil (optional, for garnish)
Instructions
- Preheat the oven to 400 degrees F (204 degrees C). Line a baking sheet with parchment paper .
- Use a mandoline to slice the eggplant lengthwise into long, thin sheets, 1/4 inch (.64 cm) thick. Choose 12 center slices, totaling about 12 ounces. (You won’t use the rest for the rollatini, but can roast those separately with olive oil, salt, and pepper.)
- Arrange the eggplant in a single layer on the baking sheet . Brush with olive oil, then sprinkle with salt and pepper, on both sides.
- Roast the eggplant in the oven for 15-20 minutes , until soft and mostly dry. Pat with paper towels to soak up any extra moisture.
- In a medium bowl, stir together the filling ingredients: ricotta cheese, (thawed and drained) spinach, parmesan, egg, Italian seasoning, salt, and pepper.
- Spread 1/2 cup (118 ml) marinara sauce over the bottom of a large baking dish .
- Divide the filling evenly between all 12 eggplant sheets. Roll up and use a flat turner to carefully place into the baking dish, seam side down.
- Spread the remaining 1/2 cup (118 ml) of marinara sauce and 1 cup of mozzarella (112 grams) over the rolled eggplant.
- Bake for about 15 minutes , until the cheese is melted and the filling is hot. Place under the broiler for 3-4 additional minutes , until browned on top. Garnish with fresh basil if you like.
Maya’s Recipe Notes
Serving size: 3 eggplant rollatini
- This serving size is great for a meal. 1-2 rollatini is more typical as an appetizer.
- Nutrition info includes half of the eggplant amount, because only the center slices are used for the rollatini.
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. :)
