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    Home » Appetizers & Snacks

    Keto Baba Ghanoush (eggplant dip)

    June 6, 2021 by Chelsea Blake 1 Comment

    Jump to Recipe Print Recipe
    Baba Ghanoush in a bowl served with sliced carrots and radishes

    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.

    Baba Ghanoush in a bowl served with sliced carrots and radishes

    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

    Baba Ghanoush in a bowl served with sliced carrots and radishes

    Keto Baba Ghanoush (eggplant dip)

    Roasted eggplant features in this silky smooth dip. Forget the hummus and try this keto-friendly Baba Ghanoush instead.
    Pin Print Rate
    Servings: 4

    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.
      Roasted eggplant on a pan
    • 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.
      Roasted eggplant on a pan getting scooped with a spoon
    • 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 Facts
    Keto Baba Ghanoush (eggplant dip)
    Amount per Serving
    Calories
    145
    % Daily Value*
    Fat
     
    12.7
    g
    20
    %
    Saturated Fat
     
    1.8
    g
    11
    %
    Polyunsaturated Fat
     
    2.1
    g
    Monounsaturated Fat
     
    8.4
    g
    Sodium
     
    3.9
    mg
    0
    %
    Potassium
     
    284.9
    mg
    8
    %
    Carbohydrates
     
    7.9
    g
    3
    %
    Fiber
     
    3.6
    g
    15
    %
    Sugar
     
    4.1
    g
    5
    %
    Net Carbs
     
    4.3
    g
    Protein
     
    1.8
    g
    4
    %
    Vitamin A
     
    29.1
    IU
    1
    %
    Vitamin C
     
    4.2
    mg
    5
    %
    Calcium
     
    16.6
    mg
    2
    %
    Iron
     
    0.5
    mg
    3
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    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.

    More Appetizers & Snacks

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      Keto Bolinhos de Bacalhau (Cod Fritters)
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    • Easy Keto Deviled Eggs
      Easy Keto Deviled Eggs

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      Recipe Rating




    1. Pamela Wallace

      June 30, 2021 at 10:56 am

      -looks like a good 4th-of-July Party food

      Reply

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