Keto Chicken and Eggplant Bake

Keto Chicken and Eggplant Bake is a hearty, low-carb dish that combines tender chicken with roasted eggplant, all enveloped in a rich, cheesy sauce. This comforting bake is perfect for a satisfying dinner while keeping your carb intake in check.

Keto Chicken and Eggplant Bake
40 minutes
Difficulty: Medium
American
475 kcal

Ingredients

  • Chicken breast - 300 grams
  • Eggplant - 1 medium (about 250 grams)
  • Olive oil - 2 tablespoons
  • Garlic - 2 cloves, minced
  • Heavy cream - 100 ml
  • Shredded mozzarella cheese - 100 grams
  • Parmesan cheese - 30 grams, grated
  • Dried oregano - 1 teaspoon
  • Salt - 1/2 teaspoon
  • Black pepper - 1/4 teaspoon
  • Fresh basil - a handful, chopped (for garnish)

Steps

  1. Preheat the oven to 200°C (400°F).
  2. Slice the eggplant into 1 cm thick rounds and sprinkle with salt. Let it sit for 10 minutes to draw out moisture, then rinse and pat dry.
  3. In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the eggplant slices and cook until softened and slightly golden, about 5 minutes per side. Remove from the skillet and set aside.
  4. In the same skillet, add another tablespoon of olive oil and the minced garlic. Sauté for 1 minute until fragrant, then add the chicken breast, seasoned with salt, pepper, and oregano. Cook until the chicken is browned and cooked through, about 6-7 minutes per side. Remove from heat and let it rest for a few minutes before slicing.
  5. In a mixing bowl, combine the heavy cream, half of the mozzarella cheese, and half of the Parmesan cheese. Mix well.
  6. In a baking dish, layer half of the cooked eggplant, followed by the sliced chicken, and then pour the cream and cheese mixture over the top. Layer the remaining eggplant slices on top.
  7. Sprinkle the remaining mozzarella and Parmesan cheese over the eggplant layer.
  8. Bake in the preheated oven for 15-20 minutes, until the cheese is bubbly and golden.
  9. Remove from the oven and let it cool for a few minutes. Garnish with fresh basil before serving.

Nutrition

  • Calories: 475
  • Protein: 45 g
  • Carbs: 10 g
  • Fiber: 4 g
  • Sugar: 4 g
  • Sodium: 650 mg
  • Cholesterol: 140 mg
  • Total Fat: 30 g
  • Saturated Fat: 12 g
  • Unsaturated Fat: 15 g
  • Water: 0.5 L

Health Benefits

  • High in protein, which supports muscle growth and repair.
  • Low in carbohydrates, aiding in weight management and blood sugar control.

Tags

AmericanKetoDinner