Keto Stuffed Eggplant: A Delicious and Nutrient-Packed Meal
Eggplant is a versatile vegetable in the nightshade family. Stuffed with flavorful ingredients, it can become a hearty and satisfying meal. Traditional stuffing ingredients like rice or quinoa are unsuitable for those following a keto lifestyle due to their higher carbohydrate content. However, by swapping in cauliflower rice, you can create a delicious, low-carb alternative perfect for maintaining ketosis while enjoying a nutritious meal.
This recipe includes optional cheese. The Keto diet usually does not contain dairy products. However, you can indulge occasionally and stay within your Keto goals.
Recipe: Keto-Friendly Stuffed Eggplant with Cauliflower Rice
Ingredients:
2 large eggplants
1 lb ground meat of your choice
1 onion, finely chopped
2 cloves garlic, minced
1 bell pepper, diced
1 tomato, diced
1 small head cauliflower, riced (or about 3-4 cups cauliflower rice)
1 teaspoon ground cinnamon
1/2 teaspoon ground cumin
Salt and pepper to taste
Olive oil for cooking
Grated Parmesan cheese for topping (optional)
Chopped fresh parsley for garnish
Instructions:
Preheat your oven to 375°F (190°C).
Cut the eggplants in half lengthwise. Scoop out the flesh from the center of each half, leaving about a 1/2-inch border around the edges. Chop the scooped-out flesh into small pieces and set aside.
Heat some olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened about 5 minutes. Add the minced garlic and cook for another minute.
Add the ground elk (or ground meat of your choice) to the skillet. Cook until browned, breaking it up with a spoon as it cooks.
Once the meat is browned, add the chopped eggplant flesh, bell pepper, and tomato to the skillet. Cook for 5-7 minutes or until the vegetables are softened.
Stir in cauliflower rice, cinnamon, cumin, salt, and pepper. Cook for another 2-3 minutes, until everything is well combined and heated through.
Arrange the hollowed-out eggplant halves in a baking dish. Spoon the meat and vegetable mixture evenly into each eggplant half.
If desired, sprinkle grated Parmesan cheese over the stuffed eggplants for an extra cheesy topping.
Cover the baking dish with foil and bake in the preheated oven for 25-30 minutes or until the eggplants are tender.
Remove the foil and bake for an additional 5-10 minutes or until the tops are lightly browned.
Serve the stuffed eggplants hot, garnished with chopped fresh parsley if desired.
Nutritional Information: Now, let's take a look at the nutritional breakdown of our keto-friendly stuffed eggplant with cauliflower rice per serving (serving size: 1 stuffed eggplant half):
Calories: Approximately 270 kcal
Total Carbohydrates: Approximately 12g
Fiber: Approximately 5g
Net Carbs: Approximately 7g
Protein: Approximately 20g
Fat: Approximately 16g
This recipe provides a balanced mix of macronutrients, moderate protein, and healthy fats to satisfy you. The cauliflower rice adds fiber and essential vitamins and minerals to the dish, making it a nutrient-rich option for those following a keto lifestyle.
With its delicious flavors and low-carb profile, this keto-friendly stuffed eggplant recipe will be a favorite in your meal rotation. Using cauliflower rice as a filling, you can enjoy a stuffed dish's satisfaction without worrying about derailing your keto goals. Whether following a ketogenic diet or simply looking for a tasty way to add more vegetables to your meals, this recipe stands out. Give it a try and enjoy a nutritious and flavorful meal that's as satisfying as it is wholesome!
If you prefer a vegetarian recipe of Keto Stuffed Eggplant, below is a recipe option for keto vegetarian stuffed eggplant:
Ingredients:
2 large eggplants
1 cup cauliflower rice
1/2 cup chopped mushrooms
1/2 cup diced zucchini
1/2 cup diced bell peppers (any color)
1/2 cup diced tomatoes
1/4 cup chopped onion
2 cloves garlic, minced
1/4 cup grated Parmesan cheese
1/4 cup shredded mozzarella cheese
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh parsley
1 teaspoon dried oregano
Salt and pepper to taste
Olive oil for cooking
Instructions:
Preheat your oven to 375°F (190°C).
Cut the eggplants in half lengthwise. Scoop out the flesh from the center of each half, leaving about a 1/2-inch border around the edges. Chop the scooped-out flesh into small pieces and set aside.
Heat some olive oil in a large skillet over medium heat. Add the chopped onion and cook until softened about 5 minutes. Add the minced garlic and cook for another minute.
Add the chopped eggplant flesh, cauliflower rice, mushrooms, zucchini, bell peppers, and tomatoes to the skillet. Cook for 5-7 minutes or until the vegetables are softened.
Stir in the grated Parmesan cheese, shredded mozzarella cheese, chopped basil, chopped parsley, dried oregano, salt, and pepper. Cook for another 2-3 minutes, until everything is well combined and heated through.
Arrange the hollowed-out eggplant halves in a baking dish. Spoon the vegetable mixture evenly into each eggplant half.
Cover the baking dish with foil and bake in the preheated oven for 25-30 minutes or until the eggplants are tender.
Remove the foil and bake for an additional 5-10 minutes, or until the tops are lightly browned and the cheese is melted and bubbly.
Serve the stuffed eggplants hot, garnished with additional chopped fresh basil and parsley if desired. Enjoy your delicious keto vegetarian stuffed eggplant!
This simple and easy recipe is keto-friendly and packed with nutritious vegetables and delicious flavors, making it a satisfying meal option for vegetarians and vegetarian keto dieters. Enjoy!
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