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Creamy Creole Eggplant Casserole⏱ 80 min total
Recipes

Creamy Creole Eggplant Casserole

Per 1 serving · 360 g · 22 ingredients

Calories
255
13%
of a 2,000 cal day
  • Protein
    12g
    17% of calories
  • Carbs
    38g
    56% of calories
  • Fat
    7.9g
    26% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Creamy Creole Eggplant Casserole (360 g) has 255 calories, with 12 g of protein, 38 g of carbohydrates and 7.9 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (23% DV), dietary fiber (36% DV) and Vitamin C (33% DV). Keep an eye on sodium, which provides 48% of the daily value.

Per 100 g
71cal
low energy density
Protein per 100 cal
4.6g
Net carbs
28g
carbs minus fiber
Fiber
10g
9.5 g sugar

High in

20%+ of the daily value

  • Protein23%
  • Dietary fiber36%
  • Vitamin C33%
  • Vitamin K32%
  • Thiamine33%
  • Riboflavin (B2)58%

Good source of

10–19% of the daily value

  • Calcium10%
  • Potassium16%
  • Magnesium18%
  • Zinc14%
  • Selenium18%

Watch

20%+ of the daily value

  • Sodium48%

Ingredients

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

Directions

Prep 10 minCook 70 min
  1. 1

    Heat the oven to 425°F. Prick the eggplants all over with a fork, set on a baking sheet, and roast until very soft with some blackened spots, 30–40 minutes. Cool, then scoop the flesh into a bowl and discard any watery liquid.

  2. 2

    Reduce the oven temperature to 375°F.

  3. 3

    Warm the canola oil in a large nonstick pot over medium-high heat. Add the chopped onion, green bell pepper, and celery; cook, stirring, until softened, about 6 minutes.

  4. 4

    Stir in the garlic and sliced mushrooms and cook until the mushrooms soften and release some juices, about 5 minutes.

  5. 5

    Add the roasted eggplant, chickpeas, parsley, thyme, cayenne, paprika, and black pepper. Cook 2–3 minutes, breaking up the eggplant and mixing well.

  6. 6

    Blend the silken tofu, cashews, onion powder, and water until completely smooth. Scrape into the pot, then stir in the nutritional yeast and salt to taste.

  7. 7

    Lightly grease a shallow baking dish. Spread the eggplant mixture evenly in the dish. Toss the breadcrumbs with the basil and oregano and sprinkle over the top.

  8. 8

    Bake at 375°F until hot and the topping is browned, 25–30 minutes. Let cool briefly before serving.

Vitamins & minerals

Amounts for 1 serving (360 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A26 μg
3%
Vitamin C30 mg
33%
Vitamin D0 μg
0%
Vitamin E1 mg
9%
Vitamin K38 μg
32%
Thiamine0.4 mg
33%
Riboflavin (B2)1 mg
58%
Niacin4 mg
24%
Vitamin B61 mg
50%
Folate (B9)103 μg
26%
Vitamin B120.1 μg
3%
Pantothenic acid1 mg
24%
Choline41 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium102 mg
10%
Iron3 mg
40%
Potassium767 mg
16%
Magnesium77 mg
18%
Phosphorus207 mg
30%
Zinc2 mg
14%
Copper1 mg
60%
Manganese1 mg
52%
Selenium10 μg
18%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.4 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene8 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene295 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose3 g—
Galactose0.1 g—
Glucose4 g—
Glutamic acid2 g—
Glycine0.4 g—
Histidine0.2 g—
Hydroxyproline0 g—
Isoleucine0.5 g—
Lactose0 g—
Leucine1 g—
Lycopene0.1 μg—
Lysine1 g—
Maltose0.4 g—
Methionine0.1 g—
Monounsaturated fats3 g—
Phenylalanine1 g—
Polyunsaturated fats2 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch12 g—
Sucrose1 g—
Theobromine0 mg—
Threonine0.4 g—
Total omega 30 g—
Total omega 60.3 g—
Tryptophan0.1 g—
Tyrosine0.3 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 255 calories

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

  • 48min
    Walking (3.5 mph)
  • 31min
    Cycling (moderate)
  • 21min
    Running (6 mph)
  • 36min
    Swimming laps

Common questions

How many calories are in Creamy Creole Eggplant Casserole?

One serving of Creamy Creole Eggplant Casserole (1 serving) has 255 calories, which works out to 71 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Creamy Creole Eggplant Casserole high in protein?

It provides a solid 12 g of protein per serving (23% of the 50 g daily value), but protein supplies only 17% 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 Creamy Creole Eggplant Casserole keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Creamy Creole Eggplant Casserole?

1104 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Creamy Creole Eggplant Casserole?

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

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