Roasty, flavorful and easy to make! Keto Baba Ghanoush is a fun dip to serve alongside some carrot chips when you're looking for a healthy snack.
What is Baba Ghanoush?
Baba Ghanoush is a flavorful dip made from roasted eggplant. It's a great alternative to hummus, which is typically not allowed on the keto diet due to the high carb content of chickpeas. Baba Ghanoush is a popular dish throughout the Middle East and the Mediterranean, but it originated in Lebanon.
Is it complicated to make?
Despite the fancy name, Baba Ghanoush incredibly easy to make and only requires a few ingredients: eggplant, tahini, lemon juice, olive oil, garlic and salt. I once made it without the tahini and it still turned out delicious.
You don't need a blender or any other fancy equipment. All you need is an oven pan, a bowl, a spoon and a fork.
Is eggplant low carb?
Yes! If you're following a low carb diet, such as keto, you can absolutely eat eggplant. A half cup of cooked eggplant has 3g net carbs (4.3g total carbs - 1.2g dietary fiber). So not only is eggplant hearty, versatile and delicious... it's also keto-friendly.
If you wanted to increase the fat-to-carb ratio, you could absolutely add in a little extra olive oil, using 4 tablespoons (¼ cup) of olive oil instead of 3 tablespoons.
What do you serve it with?
I served my Baba Ghanoush alongside carrot chips and radish chips. By "chips," I mean thinly sliced raw vegetable. Some other ideas include: celery, bell pepper, cucumber, parmesan crisps, flackers, or any other low-carb cracker. Low carb wraps, sliced into triangles, would make a nice replacement for pita bread in this instance, however that is only an option for "dirty keto" folks who are ok with eating gluten.
Is Baba Ghanoush Vegan?
Yes. The traditional recipe is made entirely from plant-based ingredients. This recipe is no different, providing both a vegan and keto friendly dish!
More Snacks
If you're looking for more snack ideas, check out my snack page.
📖 Recipe
Keto Baba Ghanoush (eggplant dip)
Ingredients
- 1 eggplant (small to medium)
- ½ teaspoon minced garlic
- 1 tablespoon lemon juice (about ½ of a small lemon)
- 2 tablespoon tahini paste
- pinch cumin
- salt and pepper to taste
- 3 tablespoon extra virgin olive oil
- paprika and fresh herbs, for garnish
Instructions
- Preheat the oven to 400°F (200°C) and line a baking pan with foil or parchment paper.
- Using a fork, poke a bunch of holes all around the skin of the eggplant. Cut the eggplant in half lengthwise. Brush the cut side with olive oil, then place the eggplant in the pan with the cut side down. Bake the eggplant for 35-40 minutes.
- Let the eggplant cool for a few minutes, then use a spoon to scoop out the insides. Place the insides in a large bowl. Discard the skin.
- Use a fork to mash the eggplant. Add all other ingredients to the bowl, using only 2 tablespoons of the olive oil. Mix all the ingredients together until well combined.
- To serve, drizzle with the remaining 1 tablespoon of olive oil, then add a few shakes of paprika and fresh herbs (I used fresh thyme, but parsley is a popular choice).
Nutrition
Nutrition information is estimated. Amounts may vary depending on the specific brand and/or type of ingredients you use. Sugar alcohols and other sweeteners that typically do not effect blood glucose levels, including but not limited to erythritol and allulose, are excluded from the carb count.
Pamela Wallace
-looks like a good 4th-of-July Party food