🍆 High-Protein Eggplant Parmesan (Low Carb)
🧾 Ingredients
2 medium eggplants, sliced into ½-inch rounds
1–1½ cups low-sugar marinara sauce
1 cup cottage cheese or Greek yogurt
1½ cups shredded mozzarella (part-skim preferred)
¼ cup grated Parmesan cheese (adds more protein + flavor)
2 eggs (key protein boost 💪)
1 tsp garlic powder
1 tsp Italian seasoning
Salt & pepper, to taste
Optional: fresh basil for topping
🔥 Instructions
Prep eggplant
Sprinkle slices lightly with salt and let sit 10–15 mins (removes bitterness + moisture)
Pat dry
Bake or pan-sear slices for ~10 minutes until slightly tender
Make protein layer
In a bowl, mix:
Cottage cheese (or Greek yogurt)
Eggs
Parmesan cheese
Garlic powder + Italian seasoning
Layer the bake
In a baking dish:
Layer eggplant slices
Add marinara
Spread protein mixture
Sprinkle mozzarella
Repeat layers, finishing with mozzarella on top
Bake
180°C (350°F) for 30–35 minutes
Broil 3–5 minutes for a golden cheesy top
💪 Why It’s High Protein
Eggs + cottage cheese/Greek yogurt = major protein boost
Mozzarella + Parmesan add extra grams
No breadcrumbs → carbs stay low, protein ratio increases
📊 Approx Macros (per serving, 4 servings)
Protein: 25–35g
Carbs: 10–15g
Fat: 12–18g