Eggplant is a versatile vegetable that lends itself well to meal prepping. I’ve found it’s an excellent base for many dishes, offering a hearty texture and ability to absorb flavors. Preparing eggplant in advance can save time and effort during busy weekdays, allowing for quick and nutritious meals.
I’ll share seven meal prep recipes that showcase eggplant’s adaptability. These dishes range from Mediterranean-inspired creations to Asian-influenced meals, demonstrating eggplant’s culinary flexibility. Each recipe is designed to be made ahead and enjoyed throughout the week, making healthy eating more convenient and accessible.
1) Baked Eggplant Parmesan
I love preparing baked eggplant parmesan for meal prep. It’s a hearty, flavorful dish that reheats well throughout the week.
To start, I preheat the oven to 400°F and lightly grease a large baking sheet. I slice the eggplant into rounds and salt them to draw out excess moisture.
While the eggplant rests, I set up a breading station with flour, beaten eggs, and seasoned breadcrumbs. I dip each slice in flour, then egg, and finally coat it with breadcrumbs.
I arrange the breaded eggplant on the baking sheet, drizzle with olive oil, and bake for about 30-35 minutes, flipping halfway through. This method gives a crispy exterior without deep frying.
Once the eggplant is golden brown, I layer it in a baking dish with marinara sauce and mozzarella cheese. A quick broil melts the cheese to perfection.
For meal prep, I portion the eggplant parmesan into containers and refrigerate. It stays fresh for up to 4 days and reheats beautifully in the microwave or oven.
2) Grilled Eggplant Ratatouille
I love preparing grilled eggplant ratatouille for my weekly meal prep. This dish combines the smoky flavors of grilled vegetables with the classic French ratatouille.
To start, I slice eggplant, zucchini, bell peppers, and onions. I drizzle them with olive oil and season with salt and pepper. Grilling these vegetables adds a delicious char and concentrates their flavors.
While the vegetables are on the grill, I prepare a simple tomato sauce. I sauté garlic in olive oil, then add diced tomatoes and herbs like thyme and basil. This creates a flavorful base for the ratatouille.
Once the vegetables are grilled, I chop them into bite-sized pieces and combine them with the tomato sauce. The mix of textures and flavors is incredible – smoky grilled vegetables with a rich, herby tomato sauce.
This dish is perfect for meal prep as it tastes even better after a day or two in the fridge. I portion it into containers and enjoy it throughout the week with grilled chicken, over quinoa, or as a side dish.
3) Eggplant and Chickpea Curry
I love this flavorful and satisfying curry that combines tender eggplant with protein-rich chickpeas. To start, I roast cubed eggplant in the oven until golden and soft.
While the eggplant cooks, I sauté onions, garlic, and ginger in a large skillet. Then I add warming spices like cumin, turmeric, and garam masala.
Next, I pour in coconut milk and diced tomatoes to create a creamy base. I stir in the roasted eggplant and chickpeas, letting everything simmer together.
The curry cooks for about 15-20 minutes, allowing the flavors to meld. I taste and adjust the seasoning as needed.
This curry reheats beautifully, making it perfect for meal prep. I like to portion it into containers with rice or naan bread for easy lunches throughout the week.
For added nutrition and texture, I sometimes toss in some spinach or bell peppers near the end of cooking. A sprinkle of fresh cilantro on top adds a bright finishing touch.
4) Eggplant Stir-Fry with Tofu
I love making eggplant stir-fry with tofu for a quick and nutritious meal prep option. To start, I cube firm tofu and pat it dry to remove excess moisture. Then I toss it in cornstarch for a crispy exterior.
For the eggplant, I cut it into large sticks about 2 inches long. I sprinkle salt over the pieces and let them sit for 15 minutes to draw out bitterness. After patting them dry, I’m ready to cook.
I heat oil in a wok or large pan and fry the tofu cubes until golden brown on all sides. Then I set them aside and pan-fry the eggplant until tender.
While the vegetables cook, I mix up a simple sauce with soy sauce, garlic, and a touch of sweetness. I add this to the pan along with the tofu and stir everything together.
This dish comes together quickly and reheats well for lunches throughout the week. I like to serve it over rice or noodles for a complete meal.
5) Roasted Eggplant Baba Ganoush
I love making roasted eggplant baba ganoush as part of my meal prep routine. This Middle Eastern dip is not only delicious but also versatile and healthy.
To start, I preheat my oven to 400°F. I poke several holes in whole eggplants using a fork, then place them on a baking sheet. They roast for about 50-60 minutes, turning every 20 minutes until soft and collapsed.
Once cooled, I scoop out the eggplant flesh and combine it with tahini, lemon juice, minced garlic, salt, and cumin in a food processor. I blend until smooth, adjusting seasonings to taste.
For extra flavor, I sometimes add a touch of Greek yogurt or sprinkle in some sumac or Aleppo pepper. A drizzle of olive oil on top adds richness.
I store the baba ganoush in an airtight container in the fridge. It’s perfect for spreading on sandwiches, using as a dip for vegetables, or dolloping onto grain bowls throughout the week.
6) Eggplant and Tomato Stew
I love making eggplant and tomato stew for meal prep. It’s a hearty, flavorful dish that keeps well in the fridge.
To start, I preheat the oven to 425°F and roast diced eggplant on a baking sheet for about 30 minutes. This concentrates the flavors and improves the texture.
While the eggplant roasts, I prepare the other ingredients. I chop onions, celery, and carrots, and mince some garlic.
In a large pot, I heat olive oil and sauté the chopped vegetables until softened. Then I add canned chickpeas, vegetable broth, and seasonings like Italian herbs and paprika.
Once the eggplant is done roasting, I add it to the pot along with canned tomatoes. I let everything simmer together for about 10-15 minutes to meld the flavors.
This stew is delicious on its own or served over rice or quinoa. It’s packed with nutrients and keeps well for several days, making it perfect for meal prep.
7) Spicy Eggplant with Minced Chicken
This spicy eggplant with minced chicken dish is a flavorful and satisfying meal prep option. I start by cutting eggplant into bite-sized pieces and pan-frying them until tender and lightly browned.
In a separate pan, I cook minced chicken until it’s no longer pink. Then I add garlic, ginger, and spicy chili sauce to give it a kick. The combination of tender eggplant and seasoned chicken creates a delicious texture contrast.
For the sauce, I mix soy sauce, oyster sauce, and a touch of brown sugar. This adds depth and balances the heat from the chili. I pour the sauce over the chicken and eggplant, letting it simmer until everything is well-coated.
To finish, I sprinkle chopped green onions and Thai basil leaves on top. The fresh herbs add brightness to the dish. This meal keeps well in the fridge for several days, making it perfect for busy weeknights.
When reheating, I add a splash of water to prevent the sauce from drying out. A side of steamed rice completes this satisfying meal prep option.
Nutritional Benefits of Eggplant
Eggplant packs a powerful nutritional punch, offering numerous health benefits. I’ll explore its impressive antioxidant content and positive effects on heart health.
High in Antioxidants
Eggplant is rich in antioxidants, particularly anthocyanins that give it its deep purple color. These compounds help protect cells from damage caused by harmful free radicals.
I’ve found that the skin contains the highest concentration of antioxidants, so it’s best to leave it on when cooking. Nasunin, a specific anthocyanin in eggplant, has been shown to protect brain cell membranes.
Eggplant also contains other beneficial antioxidants like:
- Chlorogenic acid
- Vitamin C
- Manganese
These work together to reduce inflammation and lower the risk of chronic diseases.
Supports Heart Health
I’ve learned that eggplant can be a heart-healthy addition to any diet. Its high fiber content helps lower cholesterol levels and improve heart function.
The antioxidants in eggplant, particularly chlorogenic acid, may help reduce the risk of heart disease by:
- Lowering blood pressure
- Decreasing inflammation
- Improving blood flow
Eggplant is also low in calories and fat, making it an excellent choice for maintaining a healthy weight – a key factor in heart health.
Its potassium content further supports cardiovascular health by helping regulate blood pressure and heart rhythms.
Cooking Techniques for Eggplant
Eggplant is a versatile vegetable that can be prepared using various cooking methods. I’ll cover three popular techniques that bring out the best flavors and textures in eggplant dishes.
Grilling
Grilling eggplant imparts a smoky flavor and creates a tender, slightly charred exterior. I start by slicing the eggplant into 1/2-inch rounds. Then, I brush both sides with olive oil and season with salt and pepper.
I preheat the grill to medium-high heat. Once hot, I place the eggplant slices directly on the grates. I grill for 4-5 minutes per side, until grill marks appear and the eggplant is soft.
For added flavor, I sometimes marinate the eggplant in a mixture of olive oil, garlic, and herbs for 30 minutes before grilling. This technique works well for salads, sandwiches, or as a side dish.
Roasting
Roasting eggplant in the oven creates a creamy interior with a slightly crispy exterior. I preheat the oven to 450°F (230°C) and line a baking sheet with parchment paper.
I cut the eggplant into 1-inch cubes or 1/2-inch rounds, depending on the recipe. Then, I toss the pieces with olive oil, salt, and any desired seasonings.
I spread the eggplant in a single layer on the baking sheet, ensuring they don’t overlap. I roast for 18-20 minutes, flipping halfway through, until the eggplant is golden brown and tender.
Roasted eggplant is perfect for dips, pasta dishes, or as a standalone side dish.
Sautéing
Sautéing eggplant produces a crispy exterior while maintaining a soft interior. I start by cutting the eggplant into 1/2 to 1-inch cubes.
In a large nonstick pan, I heat olive oil over medium heat. I add the eggplant cubes and cook for 10-15 minutes, stirring occasionally.
It’s important not to overcrowd the pan, as this can lead to steaming rather than sautéing. I cook the eggplant in batches if necessary.
For extra flavor, I sometimes add minced garlic or herbs during the last few minutes of cooking. Sautéed eggplant works well in stir-fries, pasta dishes, or as a flavorful side.