Madeleine Hull
Baba ganoush is a Lebanese dip made from roasted eggplants, tahini, and olive oil. It is a popular dish in the Middle East and the Mediterranean and is often served as an appetizer or meze alongside hummus, flatbread, and falafels. Baba ganoush is a great low-carb alternative to hummus, with a typical serving containing only 4.5g of net carbs. For this reason, it is a perfect dish for those on a keto diet.
| Characteristics | Values |
|---|---|
| Keto-friendly | Yes |
| Carbohydrates | 3.4 g to 10 g per serving |
| Calories | 116 kcal per serving |
| Preparation | Charred or baked eggplant, mixed with tahini, garlic, lemon juice, olive oil, and spices |
| Serving suggestions | Cucumber slices, keto pita chips, chicken, tofu, low-carb pita bread, keto crackers |
| Storage | Refrigerate in an airtight container for up to 3 days or freeze in smaller containers |
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What You'll Learn
Baba ganoush is keto-friendly
Baba ganoush is a Lebanese roasted eggplant dip commonly served as an appetizer with pita bread. It is made from the mashed pulp of charred or baked eggplant and flavoured with tahini, garlic, and olive oil. It is a great low-carb alternative to hummus, with a typical serving containing around 116 calories and 3.4 to 7 grams of carbohydrates.
To make baba ganoush keto-friendly, you can use keto-friendly alternatives for some of the ingredients. For example, instead of serrano peppers, you can use jalapenos or crushed red pepper flakes. You can also substitute roasted tahini with almond butter or sunflower seed butter to create a similar creamy texture. Lemon juice can be swapped with lime juice for a refreshing citrus twist. Additionally, you can add roasted red bell peppers for a sweet, smoky flavour or fresh herbs like basil, mint, or parsley for a refreshing and aromatic touch.
Baba ganoush can be served in a variety of ways. It can be enjoyed as a dip with keto pita chips, sliced cucumbers, or low-carb crackers. It also works well as a spread or a salad topper. You can also serve it as part of a Mediterranean meal alongside grilled meats, olives, hummus, vegetables, nuts, and yogurt.
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Classic recipe is higher-carb
Baba ganoush is a Lebanese roasted eggplant dip commonly served as an appetizer with pita bread. It is made from the mashed pulp of charred or baked eggplant, flavoured with tahini, garlic, and olive oil. It is a great low-carb alternative to hummus, which is made from chickpeas.
While baba ganoush is typically a low-carb food, the classic recipe contains some higher-carb vegetables such as onions, bell peppers, or tomatoes. As a result, a single serving of the classic recipe typically contains more than 10 grams of net carbs, which is a bit more than the 3.4 grams of net carbs in a keto-friendly recipe.
A keto baba ganoush recipe typically contains only 4.5 grams of net carbs per serving, making it an excellent choice for low-carb diets. This modest carb content allows it to fit comfortably into a variety of nutritional plans, especially for those who are conscious of their carbohydrate intake.
To make a keto-friendly baba ganoush, you can char halved globe eggplants and a serrano pepper under the broiler until they are tender. Then, chop them up and mix them with ingredients such as garlic, cumin, lemon, cayenne pepper, and tahini. You can also add in some Greek yogurt for a thick and tart texture. If you want to add a smoky flavour, try grilling the eggplant and serrano pepper instead of broiling them.
This keto baba ganoush can be served with sliced cucumbers, keto pita chips, or low-carb pita bread. It is a versatile dish that can be enjoyed as a dip, spread, or even a salad topper.
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Keto baba ganoush ingredients
Baba ganoush is a classic Mediterranean dip that is typically made with roasted eggplants, olive oil, lemon juice, and a combination of herbs and spices. Here is a list of ingredients for a keto-friendly version of this delicious dip:
- Eggplant: The base of baba ganoush is typically made with roasted eggplants, which are cooked until soft and charred. You can roast them in the oven, on a grill, or directly on a stovetop burner.
- Tahini: Tahini is a paste made from sesame seeds and adds a creamy texture to the dip. If you don't have tahini, you can use almond butter or sunflower seed butter as keto-friendly alternatives.
- Lemon: Lemon juice and zest add a refreshing citrus twist to the dip. You can also use limes as a substitute.
- Spices: Common spices used in keto baba ganoush include cumin, paprika, cayenne pepper, and garlic. These spices add a spicy and earthy flavor to the dip.
- Serrano Peppers: Adding roasted serrano peppers gives the dip a spicy kick and blends well with the creamy smokiness of the eggplant. If you can't find serrano peppers, you can use jalapenos or crushed red pepper flakes instead.
- Optional Ingredients: For extra flavor and texture, you can add chopped fresh herbs like basil, mint, or parsley. You can also include crunchy seeds, goji berries, or roasted red bell peppers for a sweet and smoky flavor.
With these simple ingredients, you can create a delicious and keto-friendly baba ganoush dip that is perfect as an appetizer or snack. It's a great way to add more vegetables and healthy fats to your keto diet.
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How to make keto baba ganoush
Baba ganoush is a classic Mediterranean dip made with roasted eggplants, lemon juice, and a combination of herbs and spices. It is a perfect keto snack option because of its low-carb and high-fat content. Here is a simple recipe to make keto baba ganoush at home:
Ingredients
- Eggplant
- Tahini
- Olive oil
- Serrano pepper
- Lemon juice and zest
- Garlic
- Cumin
- Cayenne pepper
- Salt
- Parsley
Optional Ingredients
- Red bell pepper
- Basil
- Mint
- Goji berries
- Poppy seeds
- Sesame seeds
Method
Preheat the oven broiler. Place the halved eggplants and serrano pepper in a large cast-iron skillet. Drizzle some olive oil over them and put the skillet in the oven. Broil for about 25 minutes or until they are tender. Flip the eggplants and pepper halfway through to ensure even charring. Once done, remove the vegetables from the skillet and let them cool. Finely chop the eggplants and serrano pepper, including the skins. In a large bowl, mix the chopped vegetables with the rest of the ingredients. Add salt to taste. Spoon the mixture into a serving bowl and drizzle with olive oil. Garnish with fresh parsley and serve cold.
Serving Suggestions
You can serve the keto baba ganoush with pita chips, sliced cucumbers, keto crackers, or fresh bread. It can also be used as a spread or a salad topper.
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What to serve with keto baba ganoush
Baba ganoush is a classic Mediterranean dip made with roasted eggplants, lemon juice, and a combination of herbs and spices. It is a terrific combo of garlic, lemon, and roasted eggplant. It is often served as a meze or starter along with hummus, flatbread, roasted chickpeas, and falafels.
Baba ganoush is a keto-friendly dish that can be served with a variety of keto-friendly sides. Here are some ideas for what to serve with keto baba ganoush:
- Vegetables: Baba ganoush can be served with sliced cucumbers, olives, or other vegetables.
- Keto Breads and Crackers: For a more filling option, serve baba ganoush with keto pita chips, keto crackers, or low-carb pita bread.
- Protein: Add some protein to your meal by serving baba ganoush with chicken teriyaki skewers, shredded tofu, or Greek chicken kabobs.
- Salad: Make a salad with baba ganoush as the topper, adding some extra flavour and creaminess to your greens.
- Low-carb appetizers: You can also serve baba ganoush with other low-carb appetizers like smoked cauliflower, keto buffalo cauliflower, or broccoli cheese balls.
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Frequently asked questions
Yes, baba ganoush is keto-friendly. It is a low-carb, high-fat food, typically containing only 4.5g of net carbs per serving.
Baba ganoush is a Lebanese dip made from eggplant, tahini, and healthy oils. Some recipes also include garlic, cumin, lemon, cayenne pepper, and olive oil.
To make keto baba ganoush, char halved eggplants and a serrano pepper under the broiler until they're tender. Then, chop them up and mix them with your desired ingredients. You can also add in Greek yogurt or mayonnaise to make the dip creamier.
Baba ganoush is typically served as a dip with keto pita chips, sliced cucumbers, or low-carb crackers. It can also be used as a spread or a salad topper.
