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Zucchini Eggplant Mediterranean Bake

Low-Carb Hormone-Friendly Dinner for PCOS and Weight Management

This Zucchini Eggplant Mediterranean Bake is a fiber-rich, low-carbohydrate vegetable dish inspired by traditional Mediterranean cuisine popular across the Middle East. Designed to support PCOS nutrition, hormonal balance, and sustainable weight loss, this recipe is ideal for clients seeking plant-forward, clean eating meals.

Recipe Overview

  • Servings: 2
  • Calories: 270 kcal
  • Protein: 12g
  • Carbohydrates: 20g
  • Fat: 16g

Tips from the Dr Nutrition Kitchen

  • Avoid heavy cheese to maintain calorie control.
  • Add grilled chicken on top for extra protein.
  • Use fresh herbs for enhanced antioxidant benefits.

Nutrition Notes

  • Low carbohydrate content supports insulin sensitivity.
  • High fiber supports digestive and hormonal health.
  • Healthy fats promote satiety.

FAQ

Q: Is this keto-friendly?
Yes, without tomato sauce excess.

Q: Suitable for Ramadan?
Yes, ideal as light Iftar side.

Q: Can I freeze leftovers?
Yes, up to 1 month.

Ingredients

  • 1 medium zucchini, sliced
  • 1 medium eggplant, sliced
  • 1 cup light tomato sauce
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper
  • Optional: 2 tablespoons grated light mozzarella

Instructions

1

Heat the oven in advance to 180C so it is ready for even baking.

 

2

Cut the zucchini and eggplant into equal slices so they cook evenly and have a consistent texture.

 

3

Sprinkle a little salt on the eggplant and leave it for 10 minutes to draw out extra moisture, then dry it well to avoid sogginess.

 

4

Arrange the zucchini and eggplant slices in alternating layers inside the baking dish for even cooking and a neat look.

 

5

Spoon the tomato sauce over the layered vegetables and spread it evenly so all slices are covered.

 

6

Add a light drizzle of olive oil and season with oregano, salt, and pepper to enhance the flavor.

 

7

Cover the dish loosely with foil to help the vegetables soften while baking without drying out.

 

8

Take off the foil and continue baking so the vegetables become fully tender and slightly more roasted.

 

9

Add a small amount of cheese on top and bake briefly until it melts over the vegetables.

 

10

Let the dish sit for 5 minutes after baking so the layers settle and it is easier to serve.

 

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