Healthy Eggplant Cannelloni
Savor the rich, Mediterranean-inspired flavors of this Healthy Eggplant Cannelloni, a lighter twist on a classic comfort dish. Thinly roasted eggplant slices replace traditional pasta, creating a tender, gluten-free base for a creamy ricotta and spinach filling. Topped with a flavorful low-sodium marinara sauce and a delectable blend of Parmesan and optional mozzarella, this dish is baked to perfection, delivering a bubbly, golden finish. Perfect for weeknight dinners or a health-conscious gathering, this recipe offers a satisfying balance of indulgence and nutrition with fewer carbs and plenty of wholesome ingredients. Ready in under an hour, it’s a delightful choice for anyone craving a guilt-free, vegetarian take on Italian cuisine.
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Recipe Information
Ingredients
- 2 medium Eggplant
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 1 teaspoon Pepper
- 4 cups Spinach (fresh)
- 1 cup Ricotta cheese (low-fat)
- 1 cup Parmesan cheese (grated)
- 2 Garlic cloves (minced)
- 1 large Egg
- 2 cups Marinara sauce (low-sodium)
- 0.5 cup Mozzarella cheese (shredded, optional)
Instructions
Preheat your oven to 375°F (190°C) and line two baking sheets with parchment paper.
Slice the eggplants lengthwise into thin slices, about 1/4 inch thick. You should get 8-10 slices per eggplant.
Lay the eggplant slices on the prepared baking sheets, brush both sides with olive oil, and sprinkle with a pinch of salt and pepper.
Roast the eggplant slices in the oven for 15-20 minutes, flipping halfway through, until they are soft and pliable. Remove from the oven and let them cool slightly.
While the eggplant is roasting, prepare the filling. Heat 1 tablespoon of olive oil in a skillet over medium heat, add the minced garlic, and sauté for 1-2 minutes until fragrant.
Add the spinach to the skillet and cook until wilted, about 2-3 minutes. Transfer the cooked spinach to a bowl and let it cool.
Once cooled, mix the spinach with the ricotta cheese, half of the Parmesan cheese (1/2 cup), and the egg. Stir until well combined and season with salt and pepper to taste.
Spread 1/2 cup of marinara sauce evenly on the bottom of a baking dish.
Take one eggplant slice, place about 1-2 tablespoons of the ricotta-spinach filling at the wider end, and roll it up tightly. Place the roll seam-side down in the baking dish. Repeat with all the eggplant slices.
Pour the remaining marinara sauce over the eggplant rolls and sprinkle with the remaining Parmesan cheese and the optional mozzarella cheese if desired.
Bake in the preheated oven for 20-25 minutes, until bubbly and slightly golden on top.
Remove from the oven and let cool for 5 minutes before serving.
Nutrition Facts
Calories |
2400 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 144.2 g | 185% | |
| Saturated Fat | 70.5 g | 352% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 512 mg | 171% | |
| Sodium | 8410 mg | 366% | |
| Total Carbohydrate | 134.0 g | 49% | |
| Dietary Fiber | 39.9 g | 142% | |
| Total Sugars | 60.6 g | ||
| Protein | 160.3 g | 321% | |
| Vitamin D | 1.6 mcg | 8% | |
| Calcium | 4017 mg | 309% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 5128 mg | 109% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
