Lightened Up Eggplant Rollatini

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this recipe officially kicks off my new dinner series, favorites, lightened up!, where i take the cozy, nostalgic, restaurant-style meals we all love and make them more balanced, macro-friendly, and everyday doable… without sacrificing flavor.

and this one might is a delicious start!!

tender roasted eggplant wrapped around a creamy ricotta-spinach filling, baked in a lightly spicy marinara and finished with bubbly mozzarella.

it tastes like something you’d order at your favorite italian spot, but it fits beautifully into a nourishing, realistic way of eating.

taste & texture

this rollatini hits every note:

the eggplant is soft and silky but never watery, thanks to the quick salting and roasting step.

the filling is rich, creamy, and savory with little pops of spinach and parmesan.
the sauce brings a slow-simmered tomato sweetness with a subtle kick from the calabrian chili paste.

and the mozzarella on top melts into a gooey, golden blanket that pulls everything together.

it’s cozy, satisfying, and deeply comforting but it doesn’t leave you feeling heavy or sluggish afterward.

what makes this lightened up

traditional eggplant rollatini is usually:

• fried in oil
• stuffed with full-fat ricotta
• layered with tons of cheese
• and swimming in sauce

this version keeps all the indulgent flavor but swaps in smarter techniques and ingredients:

• the eggplant is roasted instead of traditionally fried
• the filling uses a blend of ricotta and high-protein 4% cottage cheese
• we use part-skim mozzarella for a lighter finish
• and a slightly reduced amount of marinara so the dish stays saucy but not carb-heavy

the result is a dish that feels restaurant-worthy but actually fits into a balanced weeknight routine.

substitution options

this recipe is super flexible:

• dairy swaps:
  you can use full-fat ricotta for a richer version, or all cottage cheese for a higher-protein, lighter texture. dairy-free ricotta and mozzarella also work if you want to keep it plant-based.
• greens:
  swap spinach for chopped kale, swiss chard, or even roasted zucchini.
• sauce:
  use any marinara you love, just choose a no-sugar-added version if you want to keep carbs lower.
• spice level:
  the calabrian chili paste adds warmth but not heat. leave it out or reduce it if you prefer mild.

add-in ideas

want to make it heartier or customize it?

• add sautéed mushrooms to the filling
• stir in chopped sun-dried tomatoes
• layer in cooked italian sausage or plant-based sausage if you’re vegan
• or sprinkle fresh basil on top before serving

this is a great “clean-out-the-fridge” style dinner that always tastes elevated.

storage & meal prep

this rollatini stores beautifully.

• fridge: keep in an airtight container for up to 4–5 days
• reheat: microwave or warm in a covered skillet or oven until heated through
• freezer-friendly: you can freeze individual portions for up to 2 months

the flavors actually get even better the next day, making this perfect for meal prep, busy weeks, or planned leftovers.

if you like Lightened Up Eggplant Rollatini, you’ll also love these other recipes of mine!

Easy Roasted Beet and Goat Cheese Salad Flatbreads

Epic Healthy High Protein French Onion Soup Dip

Healthy Homemade Sweet Potato Gnocchi with Cheesy Pumpkin Sauce (Gluten-Free!)

Delicious Spanakopita Inspired Stuffed Mushrooms

Baked Whipped Feta and Pumpkin Spinach Dip

Nourishing Veggie Lentil Tortilla Soup

Healthy High Protein Broccoli Cheddar Pasta (Panera Copycat!)

Amazing Skin Food Fall Salad

YiaYia’s Cozy Greek Gigantes

The Best Gluten-Free Weeknight Enchiladas (Vegetarian +15g Protein!)

Lower Carb Buffalo Cauliflower Flatbreads

Greek Girl Spanakopita Dip

are you going to make my Lightened Up Eggplant Rollatini ?!

if you make one of my recipes, i would LOVE to see your creation! be sure to leave a review in the comments section, it is so appreciated and helps my small business.

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it brings me so much happiness to see your beautiful recreations on Instagram :). tag me so that i can see and repost your food on my stories!