The Ultimate Baked Stuffed Eggplant Recipe: Italian Shredded Chicken Edition

Prepare to discover the most delicious and satisfying baked stuffed eggplant recipe you’ll ever encounter! Baked to tender perfection and generously filled with a flavorful, Italian-inspired shredded chicken mixture, these eggplants are not only beautiful on your plate but also incredibly delicious and wonderfully satisfying. The best part? This wholesome and hearty dish is remarkably light, registering at just 2 Weight Watchers Points per serving, and can be on your table in a mere 35 minutes!

Whether you envision them as a complete, stand-alone meal or a versatile and vibrant component of a larger family-style dinner, these baked stuffed eggplants are an excellent choice. Enhance your dining experience by serving them with fluffy rice, a crisp green salad, or your favorite roasted vegetable sides. For more healthy, creative, and delicious home cooking ideas that align with your wellness goals, be sure to explore our extensive collection of Weight Watchers dinner recipes.

Why You’ll Love This Baked Stuffed Eggplant Recipe

This Italian shredded chicken stuffed eggplant is more than just a meal; it’s a delightful culinary experience that expertly combines incredible flavor, health benefits, and remarkable convenience. Here’s a closer look at why this recipe is sure to become a cherished addition to your weekly cooking repertoire:

• Bursting with Italian Flavors: The heart of this dish lies in its rich, savory Italian chicken filling. It perfectly complements the naturally tender and slightly sweet eggplant flesh. Each mouth-watering bite delivers an authentic taste of the Mediterranean, thanks to the harmonious blend of fresh basil, aromatic oregano, and succulent crushed tomatoes.
• Weight Watchers Friendly & Nutritious: Designed with wellness in mind, this recipe clocks in at a lean 2 WW Points per serving. It’s packed with lean protein from the chicken and abundant fiber from the eggplant and vegetables, ensuring you feel satisfyingly full and energized without overindulging.
• Quick & Effortless Preparation: Don’t let its gourmet appearance fool you—this recipe is incredibly quick, requiring only 35 minutes of total time from prep to plate. The straightforward, easy-to-follow steps make it an ideal choice for busy weeknights, welcoming even novice cooks to create a remarkable meal.
• Versatile Serving Options: This dish truly shines on its own, offering a complete and balanced meal. However, its versatility allows it to be paired beautifully with a variety of sides such as fluffy rice, nutritious quinoa, a crisp, vibrant green salad, or your favorite roasted vegetables, transforming it into an elaborate feast.
• Naturally Gluten-Free: For individuals managing a gluten-free diet, this recipe is a fantastic choice, as it’s naturally free of gluten. Always ensure that any pre-packaged ingredients, especially shredded chicken, are certified gluten-free if you have strict dietary requirements.
• Highly Customizable: One of the greatest advantages of this recipe is its adaptability. Feel empowered to customize the filling to suit your personal taste preferences or to utilize ingredients you already have on hand. Experiment with different vegetables, herbs, or even alternative lean protein sources for endless variations.

Recipe Overview

• Serving Size: A full eggplant, stuffed with both halves – a truly generous and satisfying portion!
• Number of Servings: This recipe is designed to yield 2 servings, but it can be easily doubled or tripled to accommodate more guests or for convenient meal prepping.
• Time to Cook: Remarkably, this flavorful dish comes together in just 35 minutes from initial prep to serving, making it perfect for quick weeknight dinners.
• 2 WW Points Per Serving. For detailed nutritional information and to track your points, you can view the recipe directly on the WW Apphere. (Please note: A Weight Watchers login may be required to access this link.)

Essential Ingredients for Your Delicious Baked Stuffed Eggplant

To ensure the most flavorful outcome, selecting fresh, high-quality ingredients is paramount. Each component in this recipe is thoughtfully chosen to build a robust and authentic Italian flavor profile that makes this dish truly special. Below is a detailed list of what you’ll need:

• 2 medium eggplants (approximately 800 g / 1.75 lbs total): Opt for eggplants that feel firm to the touch and have a smooth, glossy skin, which are indicators of freshness and optimal texture for baking.
• 2 teaspoons of olive oil (10 ml): A high-quality extra virgin olive oil works best for brushing the eggplant halves and sautéing the aromatics, imparting a subtle, fruity flavor.
• 300 g (about 10.5 oz) of cooked and shredded chicken breast: This is an excellent opportunity to utilize leftover roasted or poached chicken, or you can quickly cook and shred chicken breasts specifically for this recipe.
• 1 medium onion, chopped (approximately 160 g): Finely chopped onion provides a foundational sweetness and aromatic depth to the savory filling.
• 1 red bell pepper, chopped: Adds a vibrant color, natural sweetness, and a boost of essential vitamins to the chicken mixture.
• 2 garlic cloves, minced: Freshly minced garlic is absolutely essential for that authentic, pungent Italian flavor base.
• 1 can (400 g / 14.5 oz) of crushed tomatoes: These form the rich, tangy, and robust base of your delicious Italian sauce.
• 2 tablespoons of tomato paste (30 g): A small amount of concentrated tomato paste significantly deepens the tomato flavor and adds richness to the sauce.
• 1 teaspoon of dried oregano: A classic Italian herb that contributes an earthy, slightly peppery note, bringing out the traditional Mediterranean taste.
• 5 fresh basil leaves, finely chopped, or 1 teaspoon of dried basil: Fresh basil offers a sweet, aromatic fragrance, while dried basil provides a more concentrated, savory flavor. Use whichever you have on hand.
• Salt and freshly ground black pepper to taste: Seasoning is crucial to enhance all the flavors. Adjust amounts according to your preference.
• Low-fat cheese (such as shredded mozzarella, a sprinkle of Parmesan, or a blend), optional, for topping: This adds a wonderfully melty, golden-brown finish and a hint of creamy texture to the baked stuffed eggplants.

Step-by-Step Instructions for Making Baked Stuffed Eggplant

Creating this impressive yet simple dish is straightforward. Follow these detailed steps to achieve perfectly baked and flavorful stuffed eggplants in your own kitchen:

1. Preheat Your Oven: Start by preheating your oven to 200°C (400°F). Preheating ensures that the oven reaches and maintains the correct temperature, allowing the eggplants to cook evenly and achieve that desired tender texture from the very beginning.
2. Prepare the Eggplants for Baking: Carefully cut each medium eggplant lengthwise into two equal halves. With a sharp knife, make several crosswise cuts (or create a diamond pattern) into the flesh of each eggplant half. It is important to ensure these cuts do not pierce through the skin, as the skin acts as a natural container. Brush the cut surfaces generously with olive oil; this not only adds flavor but also helps prevent the eggplant from drying out during baking. Place the prepared eggplant halves cut-side up on a sturdy baking tray.
3. Initial Baking (Tenderize the Eggplant): Place the baking tray with the eggplants into the preheated oven. Bake for approximately 20-25 minutes, or until the eggplant flesh is visibly tender when gently pressed and shows slight browning around the edges. This crucial pre-baking step helps to draw out excess moisture from the eggplant, preventing a soggy final dish and ensuring a silky, delicious base for your filling. Once tender, remove the tray from the oven and allow the eggplants to cool slightly, making them easier to handle.
4. Prepare the Savory Chicken Filling: While the eggplants are baking, heat a small amount of olive oil in a large skillet or frying pan over medium heat. Add the chopped onion, red bell pepper, and minced garlic to the hot pan. Sauté these aromatic vegetables, stirring occasionally, for 5-7 minutes, until they become soft, translucent, and fragrant, indicating they are ready for the next step.
5. Simmer the Italian Sauce: To the softened vegetables, stir in the crushed tomatoes, tomato paste, dried oregano, and either fresh or dried basil. Season the mixture generously with salt and freshly ground black pepper, adjusting to your taste preference. Bring the sauce to a gentle simmer, then reduce the heat slightly and continue to cook over medium heat for about 10 minutes. This simmering time allows the flavors to deepen and meld together beautifully, creating a rich base for the filling.
6. Incorporate the Shredded Chicken: Gently fold the cooked and shredded chicken breast into the simmering tomato sauce mixture in the skillet. Stir thoroughly to ensure that the chicken is evenly coated with the flavorful sauce. Continue to cook for an additional 5 minutes, allowing the chicken to fully absorb the rich Italian flavors and heat through completely.
7. Fill the Eggplant Boats: Once the baked eggplants are cool enough to handle, use a spoon to carefully scoop out some of the cooked flesh from the center of each half. Make sure to leave a border of approximately 1 cm (about 0.4 inches) around the edges and at the bottom to maintain the eggplant’s structural integrity and create a perfect “boat” for the filling. Roughly chop the scooped-out eggplant flesh and stir it directly into your chicken mixture (this is an optional but highly recommended step for added texture and nutrition). Generously spoon the prepared Italian chicken filling into each hollowed-out eggplant half, mounding it slightly. If desired, sprinkle a light, even layer of low-fat cheese over the top of each stuffed eggplant.
8. Final Bake and Serve: Carefully place the stuffed eggplants back onto the baking tray. Return the tray to the oven and bake for an additional 5-10 minutes, or until the filling is heated through and bubbling, and the cheese (if used) is melted, golden brown, and slightly bubbly. Remove from the oven and serve your beautiful, flavorful baked stuffed eggplants immediately. Enjoy every delicious bite!

Expert Tips and Tricks for Perfect Baked Stuffed Eggplant

Making baked stuffed eggplants that are consistently perfect is much simpler than it seems, especially when you keep these valuable tips and tricks in mind:

• Optimal Eggplant Selection: When you’re at the grocery store, always choose eggplants that have a smooth, firm, and shiny skin. These characteristics are indicators of freshness and ensure that the skin will remain tender and not become tough after cooking. Since the skin is an integral part of this recipe (holding the delicious filling), its quality is paramount. Furthermore, strive to select eggplants of similar sizes; this helps tremendously with even cooking, so all your eggplant halves become tender at roughly the same time.
• The Non-Negotiable Pre-Baking Step: While some might be tempted to skip the initial baking of the eggplants to save a few minutes, this step is absolutely crucial and should not be overlooked. Eggplants are notoriously high in water content. Pre-baking them helps to draw out a significant amount of this excess moisture. If you were to fill raw eggplants and bake them, they would likely release too much liquid, resulting in a soggy, unappealing dish that might also lose its structural integrity. This step guarantees a firm yet tender base for your filling.
• Mastering the Crosswise Incisions: Before brushing with olive oil and baking, carefully make crosswise cuts (or a diamond pattern) into the eggplant flesh. This simple technique is a game-changer! These incisions serve multiple purposes: they allow the olive oil and any seasoning to penetrate deeper into the flesh, enhancing the overall flavor. More importantly, they make it significantly easier to scoop out the cooked center, leaving a neat and sturdy 1 cm border, preventing the eggplant “boat” from collapsing.
• Strategic Scooping of Flesh: When you scoop out the cooked eggplant flesh, aim to leave a consistent border of about 1 cm (approximately 0.4 inches) around the edges and at the bottom. This creates a robust and stable “boat” that can comfortably hold a generous amount of your delicious filling without spilling. And don’t throw away that scooped-out flesh! Roughly chop it and stir it directly into your chicken filling. This adds extra texture, boosts the nutritional content, and ensures you’re getting the full eggplant flavor in every bite, minimizing waste.
• Endless Customization Possibilities: This recipe is wonderfully versatile, inviting you to experiment and adapt it to your preferences or what’s available in your kitchen.
  • Spices: Feel free to adjust the spice profile. A pinch of red pepper flakes can add a welcome kick, smoked paprika offers a deeper, smoky note, while fresh rosemary and thyme can infuse a more earthy aroma.
  • Vegetables: Boost the veggie content by adding finely chopped zucchini, sautéed mushrooms, or a handful of fresh spinach to the filling.
  • Proteins: If chicken isn’t your preference, this recipe works beautifully with other lean proteins like ground turkey, lean ground beef, or even Italian sausage (remember to adjust Weight Watchers points accordingly if substituting).
  • Vegan/Vegetarian Options: For a delicious plant-based meal, replace the chicken with a hearty lentil or chickpea stew, cooked quinoa, or a mixture of finely diced and sautéed vegetables like bell peppers, zucchini, and mushrooms.
• Exploring Cheese Alternatives: While a light dusting of low-fat mozzarella or Parmesan provides a classic, melty, and savory topping, don’t limit yourself. For a sharper, saltier flavor, a good quality Parmesan is excellent. If you’re looking for a dairy-free option, nutritional yeast can impart a savory, cheesy flavor without the dairy.
• Make It Meal Prep Friendly: To streamline your weeknight cooking, prepare the shredded chicken filling a day or two in advance. Store it in an airtight container in the refrigerator. When dinner time rolls around, simply bake the eggplant halves, scoop out the flesh, fill them, and proceed with the final bake. This significantly reduces active cooking time on busy evenings.
• Storing and Reheating Leftovers: Any leftover baked stuffed eggplants can be stored in an airtight container in the refrigerator for up to 3-4 days. To reheat, the best method is to place them in an oven preheated to 175°C (350°F) for approximately 15-20 minutes, or until they are thoroughly heated through and the cheese is bubbly again. While you can use a microwave, reheating gently in the oven helps maintain the eggplant’s texture better.
• Freezing for Future Meals: This dish freezes well! If you plan to freeze, it’s best to do so before the final bake with the cheese topping. Assemble the stuffed eggplants, then wrap each one tightly in plastic wrap, followed by a layer of aluminum foil. They can be frozen for up to 3 months. To cook from frozen, thaw them overnight in the refrigerator, then bake as directed, potentially adding an extra 5-10 minutes to the final baking time to ensure they are heated through.

Complementary Serving Suggestions

While this baked stuffed eggplant is undeniably a star dish that can confidently stand on its own, it also pairs beautifully with a variety of side dishes, allowing you to create a more elaborate and balanced meal. Here are some excellent suggestions to complete your culinary experience:

• Grain-Based Sides: Serve alongside a light and fluffy couscous, wholesome brown rice, nutritious quinoa, or a delicate orzo pasta salad. These options are perfect for soaking up any delicious leftover sauce from your stuffed eggplant.
• Fresh and Crisp Salads: A simple, vibrant green salad dressed with a tangy vinaigrette offers a refreshing contrast to the richness of the eggplant. Alternatively, a classic Caprese salad, featuring ripe tomatoes, fresh mozzarella, and aromatic basil, makes an excellent Italian-themed accompaniment.
• Artisan Bread: A slice of crusty whole-wheat bread or warm garlic bread is ideal for mopping up every last drop of the savory sauce, adding a satisfying texture to your meal.
• Additional Roasted Vegetables: Enhance the nutritional value and flavor profile of your meal with extra roasted vegetables. Asparagus, tender broccoli florets, or extra zucchini spears can be simply roasted with a drizzle of olive oil, salt, and pepper.
• Light Legume Salads: A refreshing bean salad or a zesty chickpea salad can introduce another layer of plant-based protein and delightful texture, making for a more varied and fulfilling meal.

More Healthy & Delicious Recipes You’ll Love

If you thoroughly enjoyed the wholesome and flavorful Italian experience of this baked stuffed eggplant, we’re confident you’ll adore these other Weight Watchers friendly recipes from our collection:

• Weight Watchers Eggplant Parmesan: A lighter take on the classic, cheesy Italian comfort food.
• Weight Watchers Baked Ratatouille: A vibrant, end-of-summer classic packed with fresh vegetables and rich flavors.
• Zucchini Boats: Another delightful stuffed vegetable dish, perfect as a snack or a light meal.

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Baked Stuffed Eggplant

Servings: 2

Total: 35 minutes mins

An Italian-inspired eggplant recipe with shredded chicken.

Ingredients 

• ▢ 2 medium eggplants, 800 g
• ▢ 2 teaspoons of olive oil, 10 ml
• ▢ 300 g of cooked and shredded chicken breast
• ▢ 1 medium onion, chopped (160 g)
• ▢ 1 red bell pepper, chopped
• ▢ 2 garlic cloves, minced
• ▢ 1 can, 400 g of crushed tomatoes
• ▢ 2 tablespoons of tomato paste, 30 g
• ▢ 1 teaspoon of dried oregano
• ▢ 5 fresh basil leaves or 1 teaspoon of dried basil
• ▢ Salt and pepper to taste
• ▢ Low-fat cheese, optional, for topping

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Instructions 

• Preheat the oven to 200°C (400°F).
• Prepare the eggplants: Cut the eggplants lengthwise and make crosswise cuts in the flesh with a knife, making sure not to pierce the skin. Brush them with olive oil and place them on a baking tray.
• Bake for 20-25 minutes, or until tender. Remove from the oven and let cool.
• Prepare the filling: While the eggplants are baking, heat a little oil in a pan. Sauté the onion, red bell pepper, and garlic until softened.
• Season: Add the crushed tomatoes, tomato paste, oregano, and basil. Season with salt and pepper. Cook over medium heat for 10 minutes.
• Stir in the shredded chicken and mix well. Cook for another 5 minutes.
• Fill the eggplants: Using a spoon, scoop out the flesh of the eggplants, leaving a 1 cm border to maintain their shape. If desired, sprinkle low-fat cheese on top.
• Bake again: Place the stuffed eggplants on the tray and bake for another 5-10 minutes, or until heated through and the cheese (if used) melts.

Notes

2 WW Points per serving. 

 

Nutrition

Serving: 908gCalories: 470kcalCarbohydrates: 56gProtein: 31gFat: 18gSaturated Fat: 4.7gCholesterol: 59mgSodium: 2877mgPotassium: 2136mgFiber: 18gSugar: 30gCalcium: 152mgIron: 4.5mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Main Course

Cuisine: Italian

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