Mediterranean Baked Eggplant & Beef Casserole
A lighter, healthy twist on a classic comfort dish, layering roasted eggplant with a savory tomato-beef sauce. This grain-free casserole uses lean beef and a fluffy egg topping for a high-protein, low-carb meal that satisfies without the heaviness.
- Prep Time: 20 minutes
- Cook Time: 1 hour 15 minutes
- Total Time: 1 hour 45 minutes
- Yield: 6 servings 1x
- Category: Main Course
- Cuisine: Mediterranean-American Fusion
Ingredients
Scale
Spices & Seasonings
- 1 teaspoon fine sea salt, divided (adjust to taste) (approx. 6g)
- ½ teaspoon ground black pepper (approx. 1.2g)
- ½ teaspoon dried oregano (approx. 0.5g)
- 1 tablespoon fresh parsley, finely chopped (approx. 4g)
Produce
- 2 pounds eggplant, unpeeled and sliced into ½-inch rounds (approx. 900g)
- 1 pound fresh tomatoes, diced (approx. 450g)
- 1 large yellow onion, finely chopped (approx. 150g)
- 2 cloves garlic, minced (approx. 6g)
Meat, Dairy & Pantry
- 1 pound lean ground beef (90% lean or higher) (approx. 450g)
- 3 tablespoons extra virgin olive oil (approx. 45ml)
- 2 large eggs, lightly beaten
- 1 tablespoon unsweetened almond milk (or water) (15ml)
Instructions
- Roast the Eggplant: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper. Arrange the eggplant slices in a single layer (use two sheets if necessary). Lightly sprinkle with roughly ½ teaspoon of the salt. Bake for 15–20 minutes until softened and slightly dry to the touch. Remove from oven and reduce temperature to 350°F (175°C).
- Sauté Aromatics and Beef: While the eggplant roasts, heat the olive oil in a large skillet over medium-high heat. Add the chopped onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for 30 seconds until fragrant. Add the lean ground beef, breaking it up with a wooden spoon. Cook until fully browned and no pink remains (about 6-8 minutes).
- Simmer the Sauce: Stir in the diced tomatoes, dried oregano, black pepper, and the remaining salt. Reduce heat to low, cover, and simmer for 20 minutes to break down the tomatoes. Uncover, stir in the fresh parsley, and simmer for another 5–10 minutes to reduce excess liquid. Taste and adjust salt if needed. Set aside.
- Assemble the Casserole: In a 9×13 inch ovenproof baking dish, create a base layer using one-third of the roasted eggplant slices. Spread half of the beef sauce evenly over the eggplant. Add a second layer of eggplant, followed by the remaining beef sauce. Finish with the final layer of eggplant slices on top.
- First Bake: Place the dish in the 350°F (175°C) oven and bake for 35 minutes to meld the flavors.
- Add Topping & Finish: In a small bowl, whisk together the eggs, almond milk, and a pinch of salt. Carefully pour this mixture evenly over the top layer of hot eggplant. Return to the oven and bake for an additional 10–15 minutes, or until the egg topping is set and golden.
- Rest & Serve: Remove from the oven and let the casserole rest for at least 10 minutes before slicing. This helps the layers hold together for a cleaner slice.
Notes
- Allergy Alert: This recipe contains Eggs and Almonds (in the milk). To make it nut-free, substitute the almond milk with regular cow’s milk, oat milk, or simply water.
- Eggplant Tip: If your eggplant is very large or bitter, you can “sweat” the slices by salting them and letting them sit in a colander for 20 minutes, then rinsing and patting dry before roasting. This removes bitterness and excess moisture.
- Spiciness: For an American “kick,” add a pinch of red pepper flakes to the sauce while simmering.
Nutrition Facts (per serving, 6 servings): Calories: 280 kcal | Total Fat: 16.5 g (Saturated Fat: 4.5 g) | Cholesterol: 110 mg | Sodium: 465 mg | Total Carbs: 15 g (Fiber: 6 g, Sugars: 7 g, Net Carbs: 9 g) | Protein: 19 g | Key Nutrients: Potassium (750 mg), Vitamin C (15%)
These values are approximate and may vary based on ingredients and preparation.