FREE 5-Ingredient Recipe EBook

• Why You Need My Stuffed Eggplant Recipe
• Ingredients & Substitutions
• How To Make Stuffed Eggplant
• My Recipe Tips
• Filling Variations
• Storage & Meal Prep
• Serving Ideas
• More Stuffed Dinner Recipes
• My Tools For This Recipe
• Stuffed Eggplant Recipe card
• Recipe Reviews

I’ve made a lot of stuffed veggies in my life, but this stuffed eggplant was the first of its kind — and given my love for eggplant , I don’t know why I waited so long! Like many of my “stuffed” dinner recipes , this one combines a meaty filling with a veggie vessel that even the picky eaters will enjoy. Make my stuffed eggplant recipe with me ASAP while these vegetables are still in season!

Why You Need My Stuffed Eggplant Recipe

• Flavorful beef filling – Eggplant pairs well with Italian flavors, so I’m jazzing it up with a beefy filling loaded with lots of onion, garlic, tomatoes, and Italian seasoning. And let’s not forget the melty, cheesy finish! It reminds me a bit of my eggplant lasagna , but the filling is stuffed inside and there’s no ricotta layer.
• Perfectly tender eggplant – Roasting makes them tender, keeps their shape, and brings out a hint of sweet flavor.
• Healthy and satisfying – Like many of my healthy recipes , this one has both vegetables (of course) and protein. It’s a filling meal that won’t weigh you down.

Ingredients & Substitutions

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

• Eggplant – American globe eggplants are ideal to hold the amount of filling in this recipe. Some people call them aubergine or brinjal.
• Ground Beef – I recommend 85/15 or 90/10 beef, so that you don’t have to drain it. It’s a bit more challenging to drain with the garlic and onions in there. You could use ground turkey, lamb, or sausage instead.
• Oil – You’ll need some for sautéing and some for roasting the eggplant. I used olive oil , but you can totally go with any neutral oil you prefer.
• Onion – I used a white onion, but yellow or sweet onion also works.
• Garlic – Use fresh garlic, or sub 2 teaspoons of jarred minced garlic .
• Diced Tomatoes – I chose petite diced tomatoes because they mix into the filling more evenly, but regular diced tomatoes or even crushed tomatoes will work. You can also use marinara sauce .
• Dried Basil – Dried basil adds a nice hint of Italian flavor to this stuffed eggplant. Feel free to use dried oregano, thyme, or even Italian seasoning for a similar vibe.
• Mozzarella Cheese – For the perfect gooey finish. You can easily swap in shredded cheddar, parmesan cheese, or provolone.
• Sea Salt & Black Pepper

How To Make Stuffed Eggplant

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. Prep and season the eggplant. While your oven preheats, halve the eggplants lengthwise. Scoop out most of the flesh, leaving a 1/2-inch border, and dice the scooped-out parts into 1/2-inch cubes. Place the hollowed eggplant halves cut side up in a baking dish or on a sheet pan . Brush with the olive oil and sprinkle with the sea salt.
2. Roast the eggplant. Flip the halves cut side down and roast until the skin puckers and the eggplant flesh is soft. Then, take them out and switch the oven to broil.

1. Sauté the aromatics. Heat the olive oil in a large skillet over medium heat. Cook the diced onion until translucent and starting to brown, then add the minced garlic and sauté until fragrant.
2. Brown the meat. Increase the heat to medium-high, add the ground beef, and season with more salt and pepper. Cook, breaking it apart to crumble, until browned.

1. Simmer the filling. Add the diced tomatoes, dried basil, and reserved eggplant to the skillet. Season with salt and simmer until the eggplant is soft, stirring occasionally. Remove from heat and adjust the seasoning to taste.
2. Assemble the eggplant boats. When the eggplant halves are done, flip them cut side up, fill with the meat mixture, and sprinkle with shredded mozzarella.

1. Broil. Return the stuffed eggplant to the oven and broil until the cheese is melted and golden brown. I topped mine with fresh parsley, but fresh basil is also nice.

My Recipe Tips

• Choose eggplants that are firm to the touch. This way, they’ll hold up nicely when you scoop out the center.
• Cut a perimeter first for easy scooping. The eggplant is a little more challenging to scoop out compared to doing this for stuffed zucchini . I find it helpful to cut a perimeter with a knife first, then scoop with a spoon.
• Brush the eggplant with oil instead of drizzling. You can just drizzle the eggplant with oil, but brushing coats them more evenly.
• If the eggplant halves have liquid on them after roasting, pat them dry with paper towels. I don’t usually need to do this, but it can vary depending on your oven and baking dish.
• Watch the heat when simmering the filling. You might need to reduce heat to medium if you notice sticking or burning.
• Add more cheese if you like! If you want your stuffed eggplant to be extra cheesy, you can sprinkle mozzarella between the layers of meat instead of only on top.

Filling Variations

I’ll admit I had a hard time choosing the filling, because there are so many directions you can go with it! Here are more variations on stuffed eggplant recipes you can try:

• Bruschetta – Combine shredded chicken with the topping from my bruschetta chicken recipe , stuff your eggplants, top with fresh mozzarella, and bake.
• Pizza – This would be like a heartier version of my eggplant pizza , as the eggplant halves will hold more toppings. Follow my recipe for zucchini pizza boats , but alternate layers of toppings, sauce, and the flesh you scooped out (saute or roast it first).
• Greek – Use the stuffing from my Greek-inspired stuffed tomatoes or spinach stuffed mushrooms .
• Crab – Make my hot crab dip and spread it inside eggplant halves. Sprinkle with shredded cheese of your choice and broil.

Storage & Meal Prep

• Store: Just pop your leftovers in an airtight container and store them in the fridge for up to 3-5 days.
• Meal prep: Scoop out the eggplants, cook the filling, and roast the eggplant 1-2 days in advance. Store in the refrigerator, then fill and bake when ready. I don’t recommend cutting the eggplant if you don’t plan to roast it right away, because it will turn brown.
• Reheat: Bake the stuffed eggplant for 15-20 minutes at 350 degrees F. For quicker reheating, use the microwave.
• Freeze: Wrap each half tightly in plastic wrap and place them in a zip lock bag or container. Thaw in the fridge overnight.

Serving Ideas

What I love about stuffed veggie recipes is they’re a complete meal! But if you want something extra, try these simple sides:

• Leafy Green Salads – For that Italian vibe, try my artichoke salad , arugula salad , or burrata salad .
• Rice – You can serve stuffed eggplant with white rice, brown rice, or even cauliflower rice (my personal favorite) on the side… or even mix cooked rice into the meat for an extra hearty filling!
• Soup – Hot soup might not be ideal for summer, so I whipped up a refreshing alternative: my chilled cucumber soup .

More Stuffed Dinner Recipes

Looking for more delicious ways to enjoy stuffed veggies? Here are some of my favorites:

Turkey Stuffed Peppers

Easy Stuffed Cabbage Rolls

Stuffed Sweet Potatoes

Stuffed Spaghetti Squash

My Tools For This Recipe

• Baking Dish – This baking dish is my preference for stuffed eggplant (rather than a baking sheet), because it goes straight from oven to table and keeps the eggplants upright.
• Large Skillet – I love my cast iron skillet, especially the beautiful colors. It heats evenly and cleans up easily!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 medium Eggplants (~1 lb each) ▢
• 3 tbsp Olive oil (divided into 2 tbsp and 1 tbsp) ▢
• 2 tsp Sea salt (divided into 1/2 tsp, 1 tsp, and another 1/2 tsp) ▢
• 1/4 tsp Black pepper ▢
• 1/2 large Onion (diced) ▢
• 4 cloves Garlic (minced) ▢
• 1 lb Ground beef ▢
• 1 14.5-oz can Petite diced tomatoes (with liquid) ▢
• 2 tsp Dried basil ▢
• 1 cup Mozzarella cheese (shredded) ▢

Instructions

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

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Cut each eggplant in half lengthwise. Use a spoon to scoop out most of the inside, leaving about a 1/2-inch border inside the skin intact. Dice the parts you removed into 1/2 inch cubes, and set aside.
3. Place the hollowed-out eggplant halves into a large baking dish or on a rimmed baking sheet , cut side up. Brush with 2 tablespoons of olive oil (1/2 tablespoon for each eggplant half). Sprinkle with 1/2 teaspoon of salt (1/8 teaspoon for each eggplant half).
4. Flip the eggplant halves to be cut side down. Roast in the oven for 15-20 minutes , until the skin is a just little puckered. The flesh should be soft. When they are done, remove them from the oven and switch the oven to Broil.
5. Meanwhile, in a 12-inch skillet over medium heat, heat the remaining tablespoon of olive oil. Add the diced onion. Cook for 5-7 minutes , until translucent and starting to brown.
6. Add the minced garlic. Saute for about 1 minute , until fragrant.
7. Increase the heat to medium-high and add the ground beef. Season with the remaining 1 teaspoon of salt and 1/4 teaspoon of black pepper. Cook for 8-10 minutes , breaking the meat apart with a wooden spoon, until browned.
8. Add the diced tomatoes, dried basil, and the eggplant cubes (that you reserved in step 2) to the skillet. Season with the remaining 1/2 teaspoon of salt. Simmer for 5-7 minutes , stirring occasionally, until the eggplant is soft. Remove from heat. You can add more salt and pepper to taste if you like.
9. When the eggplant halves in the baking dish are done, flip them over to cut side up. Spoon the meat filling inside and sprinkle with shredded mozzarella cheese (1/4 cup for each half).
10. Return the stuffed eggplant to the oven and broil for 3-7 minutes , until the cheese is melted and 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 stuffed eggplant half

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.

Stuffed Eggplant

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!).

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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.
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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:

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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!)

Stuffed Eggplant

My stuffed eggplant recipe is packed with juicy ground beef, tomatoes, garlic, and onion, and topped with melty mozzarella. Easy and healthy!

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/stuffed-eggplant/

Ingredients

• 2 medium Eggplants (~1 lb each)
• 3 tbsp Olive oil (divided into 2 tbsp and 1 tbsp)
• 2 tsp Sea salt (divided into 1/2 tsp, 1 tsp, and another 1/2 tsp)
• 1/4 tsp Black pepper
• 1/2 large Onion (diced)
• 4 cloves Garlic (minced)
• 1 lb Ground beef
• 1 14.5-oz can Petite diced tomatoes (with liquid)
• 2 tsp Dried basil
• 1 cup Mozzarella cheese (shredded)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C).
2. Cut each eggplant in half lengthwise. Use a spoon to scoop out most of the inside, leaving about a 1/2-inch border inside the skin intact. Dice the parts you removed into 1/2 inch cubes, and set aside.
3. Place the hollowed-out eggplant halves into a large baking dish or on a rimmed baking sheet , cut side up. Brush with 2 tablespoons of olive oil (1/2 tablespoon for each eggplant half). Sprinkle with 1/2 teaspoon of salt (1/8 teaspoon for each eggplant half).
4. Flip the eggplant halves to be cut side down. Roast in the oven for 15-20 minutes , until the skin is a just little puckered. The flesh should be soft. When they are done, remove them from the oven and switch the oven to Broil.
5. Meanwhile, in a 12-inch skillet over medium heat, heat the remaining tablespoon of olive oil. Add the diced onion. Cook for 5-7 minutes , until translucent and starting to brown.
6. Add the minced garlic. Saute for about 1 minute , until fragrant.
7. Increase the heat to medium-high and add the ground beef. Season with the remaining 1 teaspoon of salt and 1/4 teaspoon of black pepper. Cook for 8-10 minutes , breaking the meat apart with a wooden spoon, until browned.
8. Add the diced tomatoes, dried basil, and the eggplant cubes (that you reserved in step 2) to the skillet. Season with the remaining 1/2 teaspoon of salt. Simmer for 5-7 minutes , stirring occasionally, until the eggplant is soft. Remove from heat. You can add more salt and pepper to taste if you like.
9. When the eggplant halves in the baking dish are done, flip them over to cut side up. Spoon the meat filling inside and sprinkle with shredded mozzarella cheese (1/4 cup for each half).
10. Return the stuffed eggplant to the oven and broil for 3-7 minutes , until the cheese is melted and golden brown.

Maya’s Recipe Notes

Serving size: 1 stuffed eggplant half

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. :)