⏱ 35 min total

Barbecue Eggplant Protein Bowl

Name: Barbecue Eggplant Protein Bowl
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 1 serving
Ingredients: ¼ eggplant, unpeeled (approx 1-1/4 lb) Eggplant; 2 oz Tofu; 1 ¼ tbsp Barbecue sauce; ¼ cup Chickpeas; ¼ cup Quinoa; 1 cup, chopped Kale; ¼ fruit Avocado; ¼ medium whole Tomatoes; ½ tbsp Tahini; ¼ tbsp Tamari soy sauce; ⅛ lemon yields Lemon juice; ½ tbsp Apple cider vinegar; ¼ oz (14 halves) English walnuts

Per 1 serving · 499 g · 13 ingredients

Calories

536

27%
of a 2,000 cal day

Protein
22g
16% of calories
Carbs
68g
48% of calories
Fat
23g
37% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Barbecue Eggplant Protein Bowl (499 g) has 536 calories, with 22 g of protein, 68 g of carbohydrates and 23 g of fat. Most of its energy comes from carbs (48% of calories). It is high in protein (44% DV), dietary fiber (64% DV) and Vitamin A (40% DV). Keep an eye on sodium, which provides 30% of the daily value.

Per 100 g

108cal

low energy density

Protein per 100 cal

4.1g

Net carbs

50g

carbs minus fiber

Fiber

18g

16 g sugar

High in

20%+ of the daily value

Protein44%
Dietary fiber64%
Vitamin A40%
Vitamin C106%
Vitamin E26%
Vitamin K410%

Good source of

10–19% of the daily value

Choline17%

Watch

20%+ of the daily value

Sodium30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 25 min

1
Preheat the oven to 400°F. Line two baking trays with wax paper.
2
Wash and slice the eggplant into ¼-inch thick slices.
3
Press water out of the tofu, slice into ¼-inch pieces, coat with one-third of the barbecue sauce, and arrange on half of a baking tray.
4
Coat the eggplant slices with half of the remaining barbecue sauce and spread thinly over a baking tray.
5
Drain, rinse, and pat dry the chickpeas, then spread over the remaining baking tray.
6
Bake for 25 minutes, brushing with remaining sauce as needed.
7
Meanwhile, cook the quinoa according to package directions, chop the kale, and slice the tomatoes and avocado.
8
To prepare the dressing, combine tahini, soy sauce, lemon juice, and apple cider vinegar. Whisk until well combined.
9
Divide quinoa between bowls and arrange tofu, eggplant, chickpeas, kale, avocado, and tomato on top, garnishing with walnuts and tahini dressing.

Vitamins & minerals

Amounts for 1 serving (499 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	357 μg	40%
Vitamin C	95 mg	106%
Vitamin D	0 μg	0%
Vitamin E	4 mg	26%
Vitamin K	492 μg	410%
Thiamine	0.4 mg	37%
Riboflavin (B2)	0.4 mg	35%
Niacin	4 mg	27%
Vitamin B6	1 mg	81%
Folate (B9)	291 μg	73%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	39%
Choline	93 mg	17%

Minerals

Nutrient	Amount	% Daily Value
Calcium	325 mg	32%
Iron	6 mg	80%
Potassium	1,503 mg	32%
Magnesium	213 mg	51%
Phosphorus	530 mg	76%
Zinc	4 mg	34%
Copper	2 mg	205%
Manganese	3 mg	128%
Selenium	15 μg	27%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	79 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	4,201 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	4 μg	—
Fructose	6 g	—
Galactose	0 g	—
Glucose	6 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	1,787 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.3 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	9 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	22 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	1 g	—
Total omega 6	3 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 536 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

102min
Walking (3.5 mph)
64min
Cycling (moderate)
45min
Running (6 mph)
75min
Swimming laps

Common questions

How many calories are in Barbecue Eggplant Protein Bowl?

One serving of Barbecue Eggplant Protein Bowl (1 serving) has 536 calories, which works out to 108 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Barbecue Eggplant Protein Bowl high in protein?

It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 16% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Barbecue Eggplant Protein Bowl keto-friendly?

It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 48% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Barbecue Eggplant Protein Bowl?

694 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Barbecue Eggplant Protein Bowl?

16 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (499 g)

Calories536

% Daily Value*

Total fat 23g	30%
Saturated fat 3g	15%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 694mg	30%
Total carbohydrate 68g	25%
Dietary fiber 18g	64%
Total sugars 16g
Protein 22g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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