Real Healthy Stuffed Eggplant

Roasted and Stuffed Eggplant with a hint of cinnamon.

Have you heard about that professor from Kansas State University who created the junk food diet? (Insert emoji horror face) Mark Haub ate a diet of almost entirely packaged sweets — candy bars, cakes and cookies — but he limited his total daily calories to 1800.  In 2 months he had lost 30 pounds.

Crazy right?!?

To eat all that sugar, those chemical additives, and the high fructose corn syrup — GASP — and to still lose weight in the process. I’m sure that damage was being done as a result of all that junk, but what a testament to the power of controlling calories for weight loss.

Eating wholesome, nutritious food has become second nature to me, but I’ll be the first to admit I’m not very calorie conscious. So, in my own experiment, I decided to track my calories for a week (using the free IPhone app My Fitness Pal) and to stay at around 1200 calories per day.

Nothing else changed. I ate the same type of foods and did my regular exercise.

By the end of the first week I’d dropped 4 pounds.

My little experiment has taught me 2 things:

  1. Even if I’m eating healthy — calories matter!
  2. Keeping a food journal on my IPhone is super easy and provides welcomed structure and clarity when deciding what and how much to eat.

So, in the spirit of calorie tracking, I’ve added nutritional info to this recipe!

Roasting veggies is a great way to keep it low fat and low calorie while adding delicious flavor and texture.

Real Healthy Stuffed Eggplant
A Recipe by Diana Keuilian
Prep time
Cook time
Total time
Serves 6

  • 3 medium eggplants
  • 1 teaspoon olive oil
  • 2 medium onions, diced
  • 2 cups cherry tomatoes, halved
  • ¼ cup walnuts, chopped
  • 2 teaspoons ground cinnamon
  • 2 teaspoons dried oregano
  • ¼ cup reduced-fat feta cheese

  1. Cut the eggplants in half, lengthwise, and scoop out the flesh, leaving ½ inch on the shell. Chop the scooped-out flesh into ½ inch cubes and set in a colander. Sprinkle the eggplant cubes and the inside of the eggplant shells with salt. Let stand for 30 minutes, then rinse and pat dry.
  2. Bring a large pot of salted water to boil. Drop the eggplant shells in the water and simmer for 7 minutes. Shells should be barely tender when poked with a fork. Drain and pat dry.
  3. Heat the olive oil in a large skillet over medium heat. Sauté the onions for 5 minutes. Add the chopped eggplant, tomatoes, walnuts, cinnamon, oregano and ¼ cup filtered water. Cook for 8 minutes, until softened and browned.
  4. Preheat oven to broil. Place eggplant shells on a greased baking sheet. Broil for 5 minutes. Reduce oven heat to 375 degrees F.
  5. Fill each eggplant shell with the veggies, sprinkle with the feta. Bake for 35 minutes, or until browned on top.

Calories: 153     Fat: 4 g     Carbohydrates: 25 g     Sodium: 86 mg     Fiber: 11 g     Protein: 6 g    


More Eggplant Recipes to try:

Real Healthy Lasagna

Real Healthy Eggplant Parmesan

Roasted Veggie Salad with Couscous

Baba-Anoush Dip

White Bean Ratatouille

Gourmet Veggie Pizza

Heartfelt Eggplant Caponata


  • schelia March 20, 2016 at 8:52 pm

    I also added ground beef to the vege mix

    • Diana March 30, 2016 at 5:08 pm

      That sounds delicious! Thanks for sharing and enjoy 🙂

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