Those Baked Keto Stuffed Eggplant Boats filled with Mediterranean Flavors bring an ordinary Protein Enriched Meal to another level. Fully Low Carb, Gluten-Free, and Grain-Free, Melanzane brings you that perfect vegetable addition for your BBQ or Grilling evenings.
Keto Grilling Season
As BBQ and grilling season is around the corner, we have got great ideas and recipes for you to explore.
Our Portobello Mushroom Burgers or Stuffed Zucchini Mini Bites together with the side dishes like Fermented Dill Pickles, Tabbouleh Salad or Mayo “Potato” Salad will be for sure talked about for a long time after.
And if you surprise everyone with Smores Chaffles, that nobody will ever know, they are keto, you are going to be the best person to BBQ with.
Adding to it as of today Baked Keto Stuffed Eggplant Boats, no more words needed to say.
Keto Eggplant Recipes
Eggplant, Melanzane, Aubergine, or whatever you call it in your area is one vegetable or actually, an edible fruit, everyone brings for Grilling or a BBQ.
But it does not have to be only for the summer.
Eggplant is a very versatile vegetable, used a lot in the middle Eastern Countries with various options.
For example, for the first time in my life I made homemade Baba Ghannoush or Mutabbal. We used to love it when we lived in Dubai, but never actually tried it at home. And now I know it is going to be a regular in our kitchen And it’s fully Keto as well. You should try it.
Stuffed Eggplant Recipe
As I have made our Bolognese Sauce, I have fallen in love with it so much that I had to come up with more ideas, where I can incorporate this Keto Sauce a bit more.
As our Bolognese Sauce perfectly thickens, it is a great addition to any of the Stuffed Vegetables for either your Grill BBQ or a Meal Planning Option.
Baking Options for Stuffed Eggplant
Our recipe calls for baking the stuffed Keto Eggplant Boats in the oven.
You can also prepare the stuffed eggplants and bake them on a grill, or place them on your BBQ Griddle.
You can also bake them in an Airfryer for approximately 20 minutes.
Eggplant Boats
And with that, you have got a perfect Stuffed Eggplant Ground Beef recipe done in no
time.
Is Eggplant Keto?
Question if Eggplant is keto I get regularly asked from my readers. Below you can find a perfect explanation.
Eggplant is actually an edible fruit and belongs to the nightshades type together with Tomatoes. Therefore the carbohydrate intake is a tiny bit higher than expected.
1 Cup of Eggplant contains 8 grams of Carbs, but also 2 grams of fiber.
With its antioxidants, I believe it should still be a part of our lifestyle, as long as we know how to control the portions.
Eggplants in general are not the lowest vegetable as carbohydrates are concerned.
With our recipe, I have scooped out most of the flesh and therefore reduced the carbohydrate intake to a minimum.
For a Portion of Roasted Stuffed Aubergine, comes 8 grams of carbs with 3 grams of Fiber.
That brings you to a perfect 5 grams of Net Carbs per serving.
It is your choice if you would like to add the flesh into the bolognese sauce or not. Really depends on how strict your carbs are.
As I already mentioned above, I have taken most of the flesh from Aubergine to reduce the carbs. Normally, you can cut that into small cubes and add it into the bolognese sauce mixture if you are not so strict in counting the carbohydrates.
Hollowing the eggplant is very easy. You can either use a spoon or a melon scraper.
As you see in the video, I have gently pushed the tablespoon into the side of the eggplant flesh and went along the whole eggplant, leaving only a bit of flesh around the skin.
How to make Baked Keto Stuffed Eggplant Boats
Kitchen Gadgets needed:
Ingredients needed:
- Eggplants
- Minced Beef
- Diced Bacon
- Diced Fresh Celery
- Onion
- Garlic Cloves
- Tomato Sauce
- Heavy Cream
- Fresh Oregano
- Fresh Marjoram
- Grated Cheese
*Exact measurements are listed in the recipe card below.
STEP BY STEP INSTRUCTIONS ON KETO STUFFED EGGPLANTS
First Step: Stuffed Eggplants Ingredients
Prepare all of your ingredients beforehand.
For Eggplants, try to pick aubergines, which are similar in size.
For Bolognese Sauce, dice your onion, garlic, bacon, and celery.
Fresh herbs should be cut into small pieces as well.
Second Step: Cook Keto Bolognese Sauce
Start with your onion and garlic. Place them into a cooking pot sprinkled with olive oil and caramelize for a few minutes.
Once caramelized, add bacon and minced meat, mix and cook for 15 minutes.
Add diced fresh celery, herbs, salt & pepper, and mix and cook over medium heat for another 10 minutes.
As of last add tomato sauce and heavy cream and fully combine.
More detailed step-by-step instructions about making our Keto Bolognese Sauce can be found on its special post with various tips, tricks, and ideas.
If you can manage to make bolognese sauce the night before, the best.
Overnight, the flavors of the sauce combine, and the whole sauce thickens fully, which is the best for filling your veggies.
Third Step: Cover and Cook Keto Bolognese Sauce
Cover with the lid and cook for approximately 40 minutes at a medium temperature.
Fourth Step: Cut and Clean the Eggplant
Preheat your oven to 200C or 400F.
Cut Eggplant in half lengthwise using a sharp knife.
With a Tablespoon, hollow the middle of the eggplant flesh as you see in the video.
Depending on how restricted you are with carbohydrates, you use leftover chopped eggplant flesh in the bolognese sauce.
Cut into small cubes and add into the sauce before filling the vegetable.
Fifth Step: Fill the Eggplant with Bolognese Sauce
Place all of the eggplant shells into the baking dish or a Casserole, which you are going to use.
Fill each of the eggplants with Bolognese sauce up to the top.
Sixth Step: Top up with Cheese
Top each of the Melanzane with Grated Cheese.
You can also top it up with keto breadcrumbs or bacon bites.
Bake at 200C or 400F for approximately 40 minutes.
Top it up with Italian Seasoning and enjoy.
Tips and tricks:
The flesh of the Eggplant – depending on how restricted you are with carbohydrates, you use leftover chopped eggplant flesh in the bolognese sauce. Cut into small cubes and add into the sauce before filling the vegetable.
Herbs – Use herbs only once the whole eggplants are baked. Having stuffed eggplants in the oven for a long time will bun all of the fresh herbs you might be using.
Cheese – you can top it up with whatever cheese you like. Grated parmesan cheese is really delicious and flavorful, but any hard cheese or grated mozzarella cheese will work as well.
FREQUENTLY ASKED QUESTIONS AND ANSWERS
How do you store Keto Stuffed Eggplants?
It is best to consume those Keto Stuffed Eggplants with Minced Meat immediately. The flavor and the consistency are just perfect when eaten fresh.
But you can of course store them as well.
Either keep them in the casserole you have baked eggplants or place them into the glass container.
They should be stored in the fridge for up to 3-4 days.
Anything longer I would suggest freezing.
Can you freeze Baked Eggplants?
You can easily freeze already baked stuffed Eggplants.
I personally like to portion them separately and freeze each baked eggplant single. This will make it much easier for later on once you’re ready with unfreezing them.
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Baked Keto Stuffed Eggplant Boats
Those Baked Keto Stuffed Eggplant Boats filled with Mediterranean Flavors bring an ordinary Protein Enriched Meal to another level. Fully Low Carb, Gluten-Free, and Grain-Free, Melanzane brings you that perfect vegetable addition for your BBQ or Grilling evenings.
Ingredients
- 2 Eggplants, Melanzani, Aubergine
- 300 grams (1 Cup) Minced Beef
- 100 grams, (0,5 Cup) Diced Bacon
- 1/2 Cup (2 Stems) Diced Fresh Celery
- 25 grams (1 small) Onion
- 2 Garlic Cloves
- 250 grams (1/3 Cup) Tomato Sauce
- 115 grams (1/2 Cup) Heavy Cream
- 1 Tablespoon Fresh Oregano
Instructions
- Prepare all of your ingredients beforehand.
- Bolognese Sauce: Start with your onion and garlic. Place them into a cooking pot sprinkled with olive oil and caramelize for a few minutes.
- Once caramelised, add bacon and minced meat, mix and cook for 15 minutes.
- Add diced fresh celery, herbs, salt & pepper, and mix and cook over medium heat for another 10 minutes.
- As of last add tomato sauce and heavy cream and fully combine.
- Cover with the lid and cook for approximately 40 minutes at a medium temperature.
- Preheat your oven to 200C or 400F.
- Cut Eggplant in half lengthwise using a sharp knife. With a Tablespoon, hollow the middle of the eggplant flesh as you see in the video. Depending on how restricted you are with carbohydrates, you use leftover chopped eggplant flesh in the bolognese sauce. Cut into small cubes and add into the sauce before filling the vegetable.
- Place all of the eggplant shells into the baking dish or a Casserole, which you are going to use. Fill each of the eggplants with Bolognese sauce up to the top.
- Top each of the Melanzane with Grated Cheese. You can also top it up with keto breadcrumbs or bacon bites.
- Bake at 200C or 400F for approximately 40 minutes.
- Top it up with Italian Seasoning and enjoy.
Notes
The flesh of the Eggplant - depending on how restricted you are with carbohydrates, you use leftover chopped eggplant flesh in the bolognese sauce. Cut into small cubes and add into the sauce before filling the vegetable.
Herbs - Use herbs only once the whole eggplants are baked. Having stuffed eggplants in the oven for a long time will bun all of the fresh herbs you might be using.
Cheese - you can top it up with whatever cheese you like. Grated parmesan cheese is really delicious and flavorful, but any hard cheese or grated mozzarella cheese will work as well.
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Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 371Total Fat 31gCarbohydrates 8gFiber 3gProtein 18g
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