Recipie: High Protein Eggplant Parm Meatballs
Looking for a quick, high-protein dinner that’s just as convenient & fresh as it is straight from the freezer? This easy, flavor-packed recipe—adapted and inspired by TikTok creator misaeatsfood—delivers on both. It’s simple to prep, perfect for busy weeknights, and ideal for meal prepping ahead.
What you will need
2 Sheet pans
Cheese Grater or Micro Plane
Mixing Bowl
Sautee Pan
Cookie Scooper
1 Medium Eggplant
1 Yellow Onion
2 Tbl Tomato paste
2 Cloves of Garlic
1.5 Cups Fresh Parmesan Cheese (0.5 cup saved for topping)
1 Cup Bread Crumbs
1 Tsp Oregano
1 Tbl Pepper
1 Tsp Sage
1 Tbl Adobo
1 Tbl Chicken Consume and or Chicken Bouillon
1 Tbl Olive Oil or cooking oil of choice
2lbs of Ground Turkey (Leaner preferred)
Prepare the Mixture
Dice the eggplant and yellow onion, and mince the garlic.
Heat 1 tablespoon of olive oil in a saucepan over medium heat. Add the diced eggplant and cook, stirring occasionally, until it begins to turn a light golden color.
Add the minced garlic and chopped onion. Continue cooking until the eggplant is soft enough to mash and the onions are translucent.
Stir in the tomato paste, oregano, sage, adobo seasoning, chicken consommé (or bouillon), and pepper. Mix thoroughly until well combined. For a smoother texture, mash the mixture to your desired consistency.
Remove from heat and let cool completely.
In a large mixing bowl, combine the breadcrumbs, ground turkey, grated Parmesan cheese, and the cooled vegetable mixture. Mix until all ingredients are evenly incorporated and form a uniform mixture.
From Bowl to Oven
Preheat the broiler to high and line a sheet pan with parchment paper or lightly grease it.
Form the mixture into 20 evenly sized meatballs and place them on the prepared sheet pan. (If you don’t have a scoop, lightly wet your hands and roll by hand.) Space the meatballs 1–2 inches apart.
Sprinkle each meatball with a pinch of freshly grated Parmesan cheese.
Broil on high for 8 minutes. Remove from the oven, sprinkle a small additional pinch of Parmesan over each meatball, and return to the oven to broil for another 8 minutes.
After 16 minutes total, remove from the oven and finish with a final light sprinkle of Parmesan. Let the meatballs rest for a few minutes to allow the cheese to melt and the flavors to settle.
Serve with salad, rice, or your favorite side. These meatballs also make a great high-protein snack or an easy reheat meal.
Freezer Note: If preparing for the freezer, skip the Parmesan topping and broil for only 8 minutes. Let cool completely, then freeze. When ready to serve, thaw for about 1 hour, top with Parmesan, and broil on high for 12 minutes.
