Mediterranean Diet Eggplant & Beef Bake Healthy Recipe

A High-Protein, Anti-Inflammatory Mediterranean Diet Dinner Made with Simple Ingredients

If you’re looking for a cozy, nourishing dinner that feels comforting but still supports your health goals, this Mediterranean Diet Eggplant & Lean Beef Bake is one I make on repeat.

It’s simple, flavorful, and built with whole foods.

This recipe follows the Mediterranean Diet eating pattern, lean protein, fiber-rich vegetables, and flavorful herbs. No complicated steps, no heavy sauces, just real ingredients coming together in one satisfying bake.

This is the kind of meal that works for busy weeks, family dinners, or anytime you want something hearty without feeling weighed down.

Mediterranean Diet Eggplant & Beef Bake Healthy Recipe

Watch Recipe Video:

🛒 Ingredients (Serves 4)

• ¼ cup pine nuts

• 1 lb lean ground beef (90–93%), feel free to opt for a leaner option if you are on a weight loss journey!

• 1 medium sweet onion, diced

• 1 can diced tomatoes, opt for no salt added/low sodium. My favorite: Affiliate Link

• 2 cups water

• 1 fresh tomato, sliced

• 1 large eggplant, sliced into rounds

• Italian herb seasoning, I love Morton & Bassett Organic Italian Herb Blend: Affiliate Link

• Black pepper, to taste

Directions

1. Preheat oven to 375°F (190°C).

   
   

2. In a pan over medium heat, lightly brown the diced onion and lean ground beef.

   
   

3. Stir in pine nuts, Italian herbs, black pepper, diced tomatoes, and water. Simmer for 5–7 minutes.

   
   

4. In an oven-safe baking dish, layer eggplant rounds and fresh tomato slices.

   
   

5. Pour the beef mixture evenly over the vegetables.

   
   

6. Cover loosely with foil and bake for 30–35 minutes, until eggplant is tender.

   
   

7. Remove foil for the last 5 minutes if you prefer a slightly roasted top. Serve warm.

Serve with basmati rice or whole-grain sourdough bread to turn this into a balanced meal.

Nutrition Q&A

Is eggplant good for a Mediterranean Diet?

Yes. Eggplant is a staple Mediterranean vegetable that’s low in calories and rich in fiber and antioxidants, including nasunin. These compounds support gut health and help manage inflammation when paired with healthy fats and protein.

Can I eat beef on the Mediterranean Diet?

Absolutely. The Mediterranean Diet emphasizes quality and balance, not elimination. Lean beef (90–93%) provides high-quality protein, iron, zinc, and vitamin B12. Enjoyed in moderate portions and paired with vegetables and whole grains, it fits well into a Mediterranean lifestyle.

Is this recipe supportive of sustainable weight loss?

Yes. This dish combines lean protein and fiber-rich vegetables, which help promote fullness and steady blood sugar. For weight loss, portion control matters—serve with a modest portion of whole grains or enjoy it on its own for a lower-carb option.

What makes this meal anti-inflammatory?

Eggplant, tomatoes, pine nuts, and herbs provide antioxidants and phytonutrients that help combat inflammation. Using lean protein and minimal added fats keeps the meal balanced and supportive of long-term health.

How can I make this meal more filling?

Add a serving of basmati rice, farro, or whole-grain sourdough bread. Pairing this bake with a complex carbohydrate increases satiety and makes it a complete Mediterranean-style meal.

Is this recipe good for meal prep?

Yes. This bake stores well in an airtight container in the refrigerator for 3–4 days, making it ideal for leftovers or easy lunches throughout the week.

What Is the Mediterranean Diet?

How to Build a Balanced Mediterranean Diet Plate

Mediterranean Diet Pantry Essentials

I know starting a Mediterranean-inspired kitchen can feel overwhelming, so I’ve put together my Amazon Essentials List to make it simple. These are the tools, pantry staples, and kitchen must-haves I personally use.

This is an affiliate link: https://amzn.to/4fParlr

Start Simple, Stay Consistent

With flexible, balanced meals built around whole ingredients, you’ll be able to stay full, feel energized, and take care of your health without giving up flavor or variety.

Bookmark this page and use this as a rotating framework to build consistency and momentum. Healthy eating doesn’t have to be perfect, just intentional.

Mediterranean Diet Amazon Fresh Shoppable Recipes:

Mediterranean Diet Meal Plans:

Mediterranean Diet Shopping List:

Explore More: Mediterranean Diet Food Lists (Volumes 1–5)

Looking to build your Mediterranean pantry or refresh your grocery list? Browse these dietitian-approved food lists to discover what to stock up on.

Each list contains a selection of 10 items, including nutrition benefits highlights and simple ways to use.

Want More Mediterranean Diet Resources and Recipes?

Looking for more support on your healthy eating journey? Bookmark this post and explore others for comprehensive Mediterranean Diet resources and expert advice. Don't forget to check my social media and follow @Mayazbites