Easy Stuffed Eggplant Recipe: Healthy Mediterranean
If you are looking for a healthy, low-carb meal that doesn’t sacrifice taste, Mediterranean Stuffed Eggplant is your answer.
Mediterranean cuisine is full of healthy recipes that double as comfort food—and this stuffed eggplant recipe is one of my favorites!
This dish is a take on the traditional Greek dish papoutsakia (Greek stuffed eggplant). It transforms the humble eggplant into a savory vessel for juicy ground turkey (or lamb, or beef), rich tomato flavors, and the unmistakable tang of feta cheese and Kalamata olives.
Stuffed eggplant is one of those dinner recipes that is way easier than it looks. And it’s easier than the two most popular eggplant dishes, eggplant parmesan (no frying) or moussaka (no béchamel).
Ingredient Tips & Substitutions
Another thing that makes this a great dish: Everything you need to make stuffed eggplant is at your local grocery store. Here is what you need to know about your main ingredients.
Eggplant
The eggplant acts as both the bowl and the base of the meal. Look for large, firm eggplants with glossy, unblemished skin. They should feel heavy for their size. Avoid any that have soft spots or wrinkled skin, as these can be bitter. Larger eggplants are easier to hollow out and stuff than smaller ones, giving you a better meat-to-vegetable ratio.
If you want an alternative veggie vessel, substitution options include zucchini boats, bell peppers, or cored whole tomatoes.
Ground Meat
This recipe uses ground turkey for a lean protein option that soaks up the spices beautifully. However, this dish is incredibly versatile and you can substitute with any of the following:
Ground Lamb: For a more traditional Greek flavor profile, swap the turkey for lamb. It adds a richness that pairs perfectly with the cinnamon and oregano.
Ground Beef: Lean ground beef is a solid alternative if that is what you have on hand.
Plant-Based Protein: You can easily substitute the meat for lentils or a plant-based ground-meat alternative to make this vegetarian.
Mediterranean Seasonings
The spice blend is the heart of this recipe. I use a mix of oregano, cinnamon, and nutmeg.
While cinnamon and nutmeg might sound like baking spices to some, in savory Mediterranean cooking, they provide warm, aromatic background notes that elevate the tomato and meat mixture without making it sweet. Don’t skip these unless you really don’t like them!
If you want to add heat to the warmth, sprinkle some crushed red pepper flakes into the filling.
The Cheeses: Feta and Mozzarella
I use two types of cheese for two different purposes.
Feta provides the salty, tangy punch that blends with the meat. If you are not a feta fan, or want more of an Italian cuisine dish, substitute parmesan cheese for the feta.
Mozzarella acts as the binder and the melty topping. It gives you that satisfying cheese pull and helps hold the filling together.
Tomatoes
I like using fresh Roma or Campari tomatoes because they’re sweet. However, any tomato will work. If you prefer a more Italian version of this dish, you can even substitute marinara sauce (or any tomato sauce) or canned tomatoes if you wish.
Kalamata Olives
Kalamata are the quintessential olives of Greek cuisine and my number one choice for stuffed eggplant. For me, plain black olives don’t have enough flavor. Green olives are tasty, but completely change the taste of the dish.
Mediterranean Stuffed Eggplant Recipe
Servings: 4
Ingredients
2 large eggplants
3 tablespoons extra virgin olive oil
1 medium yellow or white onion, chopped
1½ pound lean ground turkey
1 tablespoon fresh garlic, minced
¼ teaspoon ground nutmeg
¼ teaspoon dried oregano
½ teaspoon ground cinnamon
1 teaspoon sea salt
1 teaspoon black pepper
1 cup chopped tomatoes (fresh or canned)
⅓ cup Kalamata olives, pitted and quartered
½ cup feta cheese, crumbled
1 tablespoon fresh basil, chopped
¾ cup mozzarella cheese, shredded
1 tablespoon parsley leaves (for garnish)
Instructions
1. Preheat and Prep: Preheat your oven to 400°. Line a sheet pan or baking dish with parchment paper or aluminum foil for easy cleanup.
2. Prepare the Eggplant Boats: Wash the eggplants and cut them in half lengthwise. Using a spoon or pairing knife, carefully scoop out the seedy flesh of the eggplant from the center, leaving a shell about ½-inch thick. I leave the eggplant flesh intact at the neck.
3. Roast the Shells: Brush the inside of the eggplant shells with about 2 tablespoons of the olive oil and sprinkle lightly with a pinch of salt. Place them cut-side down on the baking sheet and brush the dome with a little olive oil. Roast the eggplant shells for about 20 minutes until they soften but still hold their shape. A fork should go through the eggplant easily.
4. Start the Filling: While the shells are roasting, heat the remaining olive oil in a large skillet over medium-high heat. Add the chopped onion and sauté for 5–6 minutes until softened and browned.
5. Cook the Meat: Reduce to medium heat, and add the ground turkey to the skillet. Cook, breaking up the meat with a wooden spoon or spatula, until the turkey is cooked through (about 7–10 minutes).
6. Season: Stir in the minced garlic, nutmeg, oregano, cinnamon, sea salt, and black pepper. Cook for another minute until your mixture is fragrant and well combined.
7. Simmer: Add the chopped tomatoes and the quartered Kalamata olives to the skillet. Reduce the heat to medium-low and let the mixture simmer for about 5 minutes to allow the flavors to meld and any excess liquid to evaporate.
8. Final Touches: Remove the skillet from heat. Stir in crumbled feta and fresh basil. If necessary, cover and let sit until eggplant is cooked.
9. Stuff: Remove the tender eggplant shells from the oven, turn the oven down to 350°, and flip the eggplant halves over. Generously spoon the meaty filling into each boat, mounding it high in the scooped-out area and on the neck. Top each stuffed eggplant with shredded mozzarella cheese.
10. Final Bake: Return the baking sheet to the oven and bake for another 10 minutes, or until the cheese is melted.
11. Serve: Garnish with fresh parsley leaves on top of the eggplant and serve warm.
Serving Stuffed Eggplant
This dish is a showstopper on its own, but pairing it with the right sides can turn it into a memorable feast. Here is how to serve and store your stuffed eggplant.
Portioning
I usually serve one eggplant half per person. If you want smaller portions, purchase smaller eggplants (usually called Italian eggplants) instead of cutting the eggplant boats.
Serve With
Because your stuffed eggplants include protein and vegetables, they can easily stand alone as a complete meal or be served with simple sides like a side salad, brown rice, or crusty bread.
However, if you want to have a feast, try some Greek appetizer recipes, or one or more of these side dish recipes:
Bulgur Wheat Salad
Spanakopita Triangles
Vegetable Skewers
Pesto Pasta
Tabbouleh Salad
Hummus
Tzatziki Sauce
Make Ahead
This is a fantastic recipe for meal prep. You can prepare the entire filling and roast the eggplant shells a day in advance. Store the shells and the filling in separate airtight containers in the refrigerator.
When you are ready to eat, simply stuff the shells, top with cheese, and bake. You may need to add an extra 5–10 minutes to the baking time if the filling is still cold from the fridge.
Storing Leftovers
Store any leftover stuffed eggplant in an airtight container in the fridge for up to 5 days.
