Pork
Powerproteinplates
Low-Carb Eggplant and Goat Cheese Roll-Ups with Walnut Pesto
By Powerproteinplates Test KitchenReviewed by Powerproteinplates Editorial TeamPublished Apr 14, 2026 · Updated May 11, 2026
Mediterranean
25 mins
high-proteinmuscle-buildingfitness-friendlygluten-freelow-carbeasy-recipesbalancedwhole-foodspaleo-friendlymeal-prep-friendlyheart-healthypost-workout
Enjoy this Mediterranean-inspired, high-protein, low-carb recipe combining grilled eggplant slices with creamy goat cheese and vibrant walnut pesto. Perfect for fitness enthusiasts, muscle-building, heart-healthy diets, and meal prep-friendly nutrition.
Prep
15 min
Cook
10 min
Total
25 min
Servings
4
Difficulty
easy
Cuisine
Mediterranean
Ingredients
Servings
4
- 1 medium eggplant, sliced lengthwise into 1/4-inch thick strips
- 2 tablespoons olive oil, divided
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
- 4 oz (115g) fresh goat cheese, softened
- 1/4 cup fresh basil leaves, chopped
- 1/4 cup walnuts, toasted
- 1 garlic clove
- 2 tablespoons grated Parmesan cheese
- 2 tablespoons extra virgin olive oil
- 1 teaspoon lemon juice
- Pinch of salt and black pepper to taste
- Optional
- fresh basil leaves for garnish
Instructions
-
Preheat a grill or grill pan over medium-high heat.
-
Brush both sides of the eggplant slices with 1 tablespoon olive oil; season with sea salt and black pepper.
-
Grill the eggplant slices for 3-4 minutes per side until tender with grill marks; remove and let cool slightly.
-
In a food processor, combine toasted walnuts, garlic, chopped basil, Parmesan cheese, lemon juice, salt, and pepper. Pulse while drizzling in 2 tablespoons extra virgin olive oil until a coarse walnut pesto forms. Set aside.
-
In a mixing bowl, blend softened goat cheese with 2 tablespoons of the walnut pesto until smooth and combined. Keep remaining pesto for serving.
-
Lay eggplant slices flat; spread approximately 1 tablespoon of the goat cheese and pesto mixture evenly along one edge of each slice.
-
Roll up each eggplant slice tightly to form roll-ups; secure with toothpicks if needed.
-
Arrange roll-ups on a serving plate; drizzle with remaining walnut pesto and garnish with fresh basil leaves as desired.
-
Serve immediately or refrigerate in an airtight container for up to 3 days for convenient meal prep.
-
Enjoy as a nutritious snack, appetizer, or a light, high-protein post-workout meal.
Frequently Asked Questions
Reader questions and answers for this recipe will appear here.
To customize this egg-based, low-carb recipe for various dietary preferences while maintaining its high-protein, muscle-building, and heart-healthy benefits, consider the following ingredient substitutions:
- Goat Cheese: Replace with dairy-free cream cheese or almond-based ricotta for vegan or dairy-free options.
- Walnuts: Use pumpkin or sunflower seeds to create a nut-free pesto alternative that retains healthy fats and texture.
- Eggplant Slices: Substitute with thin zucchini or yellow squash strips as a low-carb vegetable alternative grilled similarly.
- Parmesan Cheese: Swap with nutritional yeast to keep a cheesy flavor plus added protein and B vitamins in vegan versions.
Inherently gluten-free, paleo-friendly, and meal-prep compatible, this recipe can be paired with legumes like chickpeas or lean proteins such as grilled chicken or seafood to further increase its protein content and balance within post-workout or fitness-oriented meal plans.
Protein Highlight
Enhance muscle recovery and growth with this high-protein egg-based recipe featuring creamy goat cheese combined with nutrient-dense eggs. Each serving provides balanced, easily absorbable protein ideal for post-workout meals, while keeping the dish low-carb and heart-healthy. Perfect for athletes and fitness enthusiasts seeking a convenient, meal-prep-friendly option to fuel lean muscle development and sustained energy.
Goal Fit
This low-carb egg-based dish is tailored for muscle-building and overall fitness. Rich in protein from goat cheese and bolstered by wholesome ingredients like walnuts and eggplant, it supplies essential nutrients and healthy fats that support heart health and endurance.
Its gluten-free and paleo-friendly qualities make it a suitable choice for weight management and balanced blood sugar control. Quick to prepare and great for meal prep, these roll-ups cater to busy lifestyles while aiding muscle repair and sustained energy release.
Loaded with antioxidants and anti-inflammatory compounds from garlic, basil, and lemon juice, this recipe supports long-term recovery and reduces inflammation. Integrating whole foods and healthy fats, it aligns with diverse dietary needs and fitness goals.
Protein Density
This egg-based Mediterranean recipe offers an optimal protein density to support muscle growth, post-workout recovery, and cardiovascular health. The combination of eggs, goat cheese, and walnuts delivers complete and high-quality protein essential for rebuilding muscle fibers.
With its low-carb, nutrient-rich ingredients, this dish maintains a high protein-to-carb ratio that aids satiety and balanced blood sugar, supporting weight management and prolonged energy throughout your day.
Healthy fats from walnuts and olive oil contribute anti-inflammatory benefits and cardiovascular protection. Its easy-to-make and meal-prep-friendly design ensures you have a fitness-compatible, nourishing meal option aligned with clean-eating, gluten-free, and paleo diets.
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