Mediterranean Low-Carb Eggplant Pizza Bake

This Mediterranean Low-Carb Eggplant Pizza Bake is a lighter take on classic pizza — full of flavor, but without the crust. Layers of roasted eggplant, tomato sauce, melted cheese, and fragrant herbs make it both satisfying and wholesome. It’s the kind of comfort food that fits right into a balanced, low-carb lifestyle while still delivering all the cheesy, saucy goodness you crave.

Total Time: 45 minutes
Serves: 4

Ingredients

Main Ingredients:

2 medium eggplants, sliced into ½-inch rounds

2 tablespoons olive oil

1 cup tomato sauce (marinara or pizza sauce)

1 ½ cups shredded cheese (mozzarella, parmesan, or feta—or a mix)

1 cup cherry tomatoes (halved) or 2 medium tomatoes, sliced

Fresh basil leaves, for garnish

Seasoning and Spices:

2 cloves garlic, minced

Salt and pepper, to taste

1 teaspoon dried oregano or Italian seasoning

Instructions

Preheat the oven:
Set your oven to 400°F (200°C) and line a large baking sheet with parchment paper.

Prepare the eggplant:
Slice the eggplant into ½-inch rounds. Lightly salt both sides and let them sit for 10–15 minutes to draw out excess moisture. Pat dry with paper towels.

Roast the eggplant:
Brush both sides with olive oil and arrange on the baking sheet. Roast for 15–20 minutes, flipping halfway through, until lightly golden and tender.

Assemble the bake:
In a lightly greased baking dish, spread a thin layer of tomato sauce on the bottom. Arrange half the roasted eggplant slices on top. Add a spoonful of sauce over each slice, sprinkle with garlic, a bit of cheese, and a few tomato pieces. Repeat with the remaining eggplant, sauce, and cheese to form layers.

Season and bake:
Sprinkle the top with oregano, salt, and pepper. Bake uncovered for 15–20 minutes, until the cheese is melted and bubbly.

Garnish and serve:
Remove from the oven and let cool for a few minutes. Garnish with fresh basil leaves before serving.

Tips

Choose the right eggplant:
Look for firm, medium-sized eggplants with shiny skin. Smaller ones tend to be less bitter and have fewer seeds, making them ideal for baking.

Remove excess moisture:
Salting and resting the eggplant before roasting helps prevent sogginess. This simple step keeps your layers firm and your bake from turning watery.

Pre-roast for texture:
Roasting the eggplant before layering adds a slightly smoky flavor and ensures it stays tender but not mushy once baked with sauce and cheese.

Use quality sauce:
Since tomato sauce is the base of flavor, go for a marinara or pizza sauce made with olive oil, garlic, and herbs—or make your own for a fresher taste.

Cheese matters:
Combine mozzarella for meltiness, Parmesan for sharpness, and feta for a salty, Mediterranean kick. Use freshly grated cheese when possible—it melts more evenly and has better flavor.

Layer thoughtfully:
Spread sauce thinly between layers to keep the bake light. Too much sauce can overpower the eggplant and make the dish watery.

Let it rest before serving:
After baking, allow the dish to cool for about 5–10 minutes. This helps the layers set and makes serving cleaner.

Variations

Mediterranean Veggie Boost:
Add slices of zucchini, roasted red peppers, or spinach between layers for extra color and nutrients.

Spicy Kick:
Sprinkle red pepper flakes or add a drizzle of chili oil before baking for a mild heat that complements the rich cheese and sauce.

Protein-Packed Version:
Add cooked ground turkey, chicken, or crumbled sausage between the eggplant layers for a heartier meal that still stays low-carb.

Cheese Variations:
Try using goat cheese, fontina, or provolone instead of mozzarella for a different texture and flavor profile.

Pesto Twist:
Replace half of the tomato sauce with basil pesto for a fragrant, green Mediterranean version.

Vegan Option:
Use plant-based mozzarella and Parmesan alternatives and make sure your tomato sauce is dairy-free. You can also add nutritional yeast for a cheesy flavor without dairy.

Mini Eggplant Pizzas:
Instead of layering, top roasted eggplant rounds individually with sauce, cheese, and toppings—then bake until bubbly for easy-to-serve mini pizzas.

Q&A

Q: Do I need to peel the eggplant first?
No, peeling isn’t necessary. The skin softens as it bakes and helps the slices hold their shape. If your eggplant is large or has tough skin, you can peel a few strips off for a more tender texture.

Q: Can I make this ahead of time?
Yes. You can assemble the dish a day in advance, cover it tightly, and refrigerate it. When ready to eat, bake it at 375°F (190°C) for 20–25 minutes until hot and bubbly.

Q: Can I freeze the leftovers?
Absolutely. Once cooled, portion it into airtight containers and freeze for up to 3 months. Reheat in the oven or microwave until warmed through.

Q: How do I keep the bake from getting watery?
Be sure to roast or grill the eggplant before layering to reduce moisture. Avoid over-saucing and let the dish rest before slicing to help it set.

Q: What can I serve this with?
It pairs well with a simple green salad, grilled chicken or fish, or cauliflower rice for a full Mediterranean meal. You can also enjoy it as a vegetarian main course on its own.

Nutrition

(per serving, 1 of 4 servings)

(Approximate values based on mozzarella and marinara sauce)

Calories: 260

Protein: 13 g

Carbohydrates: 12 g

Fat: 18 g

Saturated Fat: 6 g

Fiber: 5 g

Sugar: 7 g

Sodium: 480 mg

Calcium: 220 mg

Conclusion

This Mediterranean Low-Carb Eggplant Pizza Bake is the perfect balance of comfort and nutrition. It captures the flavors of pizza—savory tomato sauce, melted cheese, and herbs—without the heavy crust. Roasted eggplant takes center stage, creating a rich and satisfying texture that pairs beautifully with Mediterranean ingredients like basil, garlic, and olive oil. Whether served as a vegetarian main or a flavorful side, it’s an easy, wholesome dish you’ll want to make again and again.