Macro Recipes and Meal Ideas

Quick and Delicious Eggplant Primavera

By Ted KallmyerUpdated April 21, 2021

My eggplant primavera recipe is perfect for those nights when time is of the essence, but you still want a healthy dinner.

This is similar to pasta primavera, but my recipe is pasta-free since the eggplant serves as a healthier replacement.

I also like this recipe because it is a great way to use up all the veggies in the fridge. The veggie combinations that can be included in eggplant primavera are endless, so feel free to experiment with whatever you have on hand.

However for this recipe’s sake, here’s how I mad mine…. This time anyway!

Eggplant Primavera

My eggplant primavera recipe is perfect when time is of the essence, but you still want a healthy dinner. It's a lower calorie version of pasta primavera.
Servings 4
Calories 209 kcal


  • 1 large eggplant cut in thin slices and then quartered
  • 1 head of broccoli cut to small florets
  • ½ a white or red onion sliced
  • 2 cups sliced mushrooms
  • 1 large red bell pepper sliced
  • 1 15 fl oz jar of your favorite pasta sauce
  • ¼ cup grated parmesan cheese
  • 10 ounces chicken breast, boneless skinless cubed
  • ¼ teaspoon garlic salt
  • ¼ teaspoon black pepper
  • 1 tablespoon olive oil


  • In a large skillet with 2 teaspoons olive oil, sauté the eggplant, onion, broccoli, mushrooms, and red pepper. season with a little of the garlic salt and the pepper. Sauté until the veggies are a little tender and the eggplant looks partially translucent.
    cooking the primavera
  • While the veggies are sautéing, in a small skillet sauté the chicken with 1 teaspoon of olive oil and the rest of the garlic salt. Cook until cooked through, but don’t over cook or it will be dry.
  • Heat the pasta sauce in a sauce pan or the microwave.
  • Once everything is cooked/ heated, place ¼ of the veggie and eggplant mixture in a pasta bowl. Top with ¼ of the chicken, pasta sauce, and sprinkle with parmesan cheese.
  • Dig in!


Calories: 209kcalCarbohydrates: 15gProtein: 23gFat: 6gFiber: 8g
Tried this recipe?Let us know how it was!

Recipe Variations

Eggplant primavera can easily be made vegetarian by omitting the chicken and vegan by also omitting the cheese. Perhaps add a can of rinsed black beans for extra protein.

Again, vegetable combinations are numerous, but here are some of my favorites besides what’s listed above.

  • Yellow squash
  • Zucchini
  • Cauliflower
  • Peas
  • Carrots
  • Spinach
  • Kale
  • Snow peas
  • Fresh banana pepper for a little spice

A white mild fish also works just as good as chicken.

Replacing one cup cooked pasta with one cup cooked eggplant saves about 160 calories.

Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, author, and macros coach. He has helped hundreds of clients reach their body transformation goals.


  • Kimm

    I’m gonna make this tonight but there is not grams for the chicken. It just says “large breast” how many grams is that? Actually there are not a lot of measurements for the veggies. 1 head of broccoli,1 lg egg plant. How nice is this exactly? Thx so much. And thx for the recipes.

    • Ted Kallmyer (Certified Macro Coach)

      Thanks for the suggestion. I’ll revisit this and make the ingredients more specific soon.

  • Joyce Marie Terrell

    Am going to use hamburger meat this time instead of chicken and put beans in it. Then in a couple of days will try it with the chicken. Thanks

  • Susan

    How large should the chicken breast be to ensure that the protein count is correct?

    • Ted Kallmyer (Certified Macro Coach)

      Hi Susan, You have to use a food scale to weigh the chicken breast.

  • Noreen

    Sounds yummy, thank you for recipe

  • Patti

    Going to try this sounds good!

  • Kristina

    What is a portion size for this? Is the 1/4 you say going to be a 1/4 cup?

    Thank you

    • Ted Kallmyer (Certified Macro Coach)

      No, it’s 1/4 the recipe so it will be a lot more than 1/4 a cup.

  • Kimber1185

    I am eating this now and its AMAZZZZZZZIIINNGGG!! thank you so much for the recipe!

    • Ted

      You’re so welcome! glad you enjoyed it 🙂

  • Deane Alban

    I call meals like this “kitchen sink” dinners because they contain everything in the kitchen but the sink. They are often my family’s favorites!

    • Ted

      Great way to describe it!

  • spectra311

    Mmm–this looks amazing! I may just take your suggestion and try it with tilapia.