high protien Crispy Eggplant Chicken buns

if you’re craving a hearty, low-carb alternative to traditional stuffed buns, these Crispy Eggplant Chicken Pockets are an absolute game changer!

Thick eggplant slices are stuffed with a seasoned ground chicken filling and melted mozzarella, coated in a savory parmesan-herb egg wash, and baked until crispy and golden. Finished with a warm roasted tomato sauce and fresh parsley, these pockets give you all the comfort of a classic eggplant parm with a high-protein twist.

Prep time, Cook time, Servings

• Prep time: 15 minutes

• Cook time: 25–30 minutes

• Yield: 2 servings (4 pockets)

Ingredients

For the Pockets

• 1 large eggplant, sliced into 8 round discs

• 1 lb (450g) ground chicken breast

• 2 cloves fresh garlic, minced

• 2 tbsp fresh parsley & cilantro, finely chopped

• 1 tsp favorite chicken seasoning (or salt, pepper, & paprika)

• 4 slices mozzarella cheese (or provolone)

For the Parmesan-Herb Wash & Coating

• 1  egg

• 1 tbsp olive oil

• 2 tbsp parmesan cheese, grated

• 1 tbsp fresh parsley, chopped

• 2–3 tbsp breadcrumbs or panko (for extra crunch on top)

For the Roasted Tomato Topping

• 1 cup cherry tomatoes

• 2 cloves fresh garlic, whole

• 1 tsp olive oil

• Salt and black pepper, to taste

• Fresh parsley, for garnish

Step-by-Step Instructions

1. Mix the Chicken Filling 🥣

In a bowl, combine the ground chicken breast, minced garlic, chopped parsley, cilantro, and chicken seasoning. Stir until well mixed.

2. Assemble the Eggplant Pockets 🍆

Place 4 eggplant rounds on a baking sheet lined with parchment paper. Layer each with a slice of mozzarella cheese, a generous scoop of the chicken mixture, and a second slice of cheese. Top each with another eggplant slice to seal the pocket.

3. Brush with Egg Wash & Bake 🖌️

In a small bowl, whisk together the egg, 1 tbsp olive oil, grated parmesan cheese, and chopped parsley. Brush the top of each eggplant pocket generously with the mixture, then sprinkle with a light layer of breadcrumbs. Place a small ramekin with the cherry tomatoes, whole garlic cloves, olive oil, salt, and pepper on the same tray. Bake at 390°F (200°C) for 25–30 minutes until the eggplant is tender, the chicken is cooked through, and the top is golden and crisp.

4. Top & Serve 🍅

Crush the warm roasted cherry tomatoes and garlic with a fork to make a quick sauce. Spoon the fresh tomato topping over each eggplant pocket, garnish with fresh parsley, and serve warm!

📊 Estimated Macros (Per Serving - 2 Pockets)