Baked Vegetarian Eggplant Rollatini
This Eggplant Rollatini is a low-carb, gluten-free, and vegetarian Italian classic, featuring tender roasted eggplant filled with a creamy, protein-rich cheese and spinach mixture. It’s a satisfying, balanced dish that delivers comfort and nutrition without relying on pasta.
- Suitable for diets:
- Gluten Free
- Low-Carb
- Vegetarian
Servings:
Why Diabetes Friendly?
- Low in refined carbohydrates since eggplant replaces traditional pasta.
- Rich in fibre from eggplant and spinach, helping slow glucose absorption.
- High protein filling (ricotta, cottage cheese, egg) supports stable blood sugar levels.
- Balanced fat content from olive oil and cheese helps improve satiety and reduce spikes.
- Portion-controlled structure (individual rolls) makes it easier to manage intake.
- Minimal added sugars when using a low-sugar marinara sauce.
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Equipment
- Baking sheet
- Mixing bowl
- Baking dish
Ingredients
Eggplant “noodles”
- eggplant (sliced lengthwise (~¼ inch)) 1 medium
- olive oil 2 tbsp
- salt 1 pinch
- pepper 1 pinch
Filling
- ricotta cheese (low fat) ¾ cup
- cottage cheese (low fat) ¼ cup
- egg 1
- spinach (cooked, chopped) 1 cup
- parmesan (grated) 2 tbsp
- basil (chopped) 1 tbsp
- lemon zest ½ tsp
- garlic 1 clove
Assembly
- marinara 1 cup
- mozzarella (skim, shredded) ⅓ cup
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Cooking Tips
- Salt eggplant lightly before roasting to draw out moisture and improve texture.
- Roast until pliable, not crispy so slices roll easily without breaking.
- Use part-skim cheeses to keep fat balanced while maintaining creaminess.
- Avoid overfilling to prevent rolls from opening during baking.
- Choose low-sugar marinara to keep the dish diabetes-friendly.
- Broil briefly at the end for a golden, bubbly cheese topping without overcooking.
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Instructions
- Preheat oven to 400°F.
- Slice eggplant into thin sheets and roast with olive oil, salt, and pepper until soft (about 15–20 min).1 medium eggplant, 2 tbsp olive oil, 1 pinch salt, 1 pinch pepper
- Mix filling: ricotta, cottage cheese, egg, spinach, parmesan, basil, lemon zest, garlic.¾ cup ricotta cheese, ¼ cup cottage cheese, 1 egg, 1 cup spinach, 2 tbsp parmesan, 1 tbsp basil, ½ tsp lemon zest, 1 clove garlic
- Spoon filling onto eggplant slices and roll up.
- Add 1 cup marinara to a baking dish and place rolls seam-side down.1 cup marinara
- Top with remaining marinara and mozzarella.⅓ cup mozzarella
- Bake for 20 minutes until bubbly, then broil for 1-2 minutes.
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FAQ
- Can I make this ahead of time?
Yes, assemble ahead and refrigerate up to 24 hours before baking. - Can I freeze it?
Yes, freeze before or after baking for up to 2 months. - What can I use instead of ricotta?
Cottage cheese alone or blended tofu works well. - How do I prevent watery eggplant?
Roast thoroughly and avoid overcrowding the pan. - Is this keto-friendly?
It’s relatively low-carb but may be moderate for strict keto due to marinara and dairy. - What can I serve with it?
A side salad or roasted vegetables pairs well.
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Nutrition
Per serving
Calories: 221.5kcal
Carbohydrates: 13.8g
Fiber: 4.7g
Sugar: 7g
Fat: 12.9g
Saturated Fat: 4.2g
Trans Fat: 0.01g
Protein: 14.5g
Nutrition Facts
Baked Vegetarian Eggplant Rollatini
Serving Size
3 eggplant rolls
Amount per Serving
Calories
221.5
% Daily Value*
Fat
12.9
g
20
%
Saturated Fat
4.2
g
26
%
Trans Fat
0.01
g
Cholesterol
59.3
mg
20
%
Sodium
549.6
mg
24
%
Potassium
589
mg
17
%
Carbohydrates
13.8
g
5
%
Fiber
4.7
g
20
%
Sugar
7
g
8
%
Protein
14.5
g
29
%
Vitamin C
9.6
mg
12
%
Vitamin D
0.3
µg
2
%
Calcium
290.4
mg
29
%
Iron
1.6
mg
9
%
Magnesium
44.9
mg
11
%
Zinc
1.6
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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