Easy Baba Ganoush Recipe (Keto and Whole30) Recipe
Introduction
Baba Ganoush is a smoky, creamy eggplant dip that’s perfect for gatherings or a simple snack. This easy recipe is both keto-friendly and Whole30 compliant, making it a healthy and delicious choice for many diets.
Ingredients
- 2-3 eggplants (about 2 lbs)
- 4 tbsp extra virgin olive oil (divided)
- 3 ½ tbsp tahini
- 1-2 cloves garlic (grated)
- 1 lemon (juiced, about 2 ½ tbsp)
- 2 ½ tsp kosher salt (more to taste if needed)
- 1 tbsp parsley (chopped, for topping)
- ¼ tsp sumac or smoked paprika (optional for topping)
Instructions
- Step 1: Prepare the eggplants by pricking them all over with a fork.
- Step 2: Choose your cooking method:
- Stovetop: Place eggplants directly on a medium-high burner, turning frequently until fully charred (about 10 minutes). Let cool.
- Grill: Preheat grill to 400°F. Grill eggplants until very soft and charred, then remove skin.
- Oven: Preheat oven to 400°F. Cut eggplants in half lengthwise, poke holes with a fork, drizzle with olive oil, and place cut side down on a parchment-lined sheet. Roast for 35-45 minutes until collapsed.
- Step 3: In a bowl, combine lemon juice, grated garlic, tahini, kosher salt, and 3 tablespoons of olive oil. Mix well.
- Step 4: Once eggplants are cool, scoop out or peel the flesh into the bowl with the dressing, leaving some black bits for smokiness if you like.
- Step 5: Mash the eggplant with a fork to your desired texture.
- Step 6: Transfer to a serving bowl, create swirls with a spoon, drizzle with remaining 1 tablespoon of olive oil, and sprinkle with sumac and chopped parsley.
- Step 7: Serve with pita chips or vegetables for a gluten-free option and enjoy!
Tips & Variations
- For extra smoky flavor, consider charring the eggplant skin over an open flame before roasting or grilling.
- If tahini is not available, you can substitute with almond butter for a slightly different taste.
- Add a pinch of cayenne pepper for a mild kick.
- To make it creamy without dairy, blend the mixture in a food processor for a smoother texture.
Storage
Store baba ganoush in an airtight container in the refrigerator for up to 4 days. Before serving, stir well and add a little fresh olive oil if it seems dry. It can be enjoyed cold or at room temperature.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use a microwave to cook the eggplant?
While you can soften eggplant in the microwave, it won’t develop the smoky flavor that makes baba ganoush special. We recommend roasting, grilling, or charring on the stovetop for best taste.
Is baba ganoush naturally vegan and gluten-free?
Yes, traditional baba ganoush is both vegan and gluten-free, making it suitable for a variety of dietary preferences.
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Easy Baba Ganoush Recipe (Keto and Whole30) Recipe
- Total Time: 45-55 minutes
- Yield: About 2 cups 1x
- Diet: Keto
Description
This Easy Baba Ganoush recipe is a smoky, creamy Middle Eastern eggplant dip that’s both Keto and Whole30 friendly. Featuring charred eggplants blended with tahini, garlic, and lemon juice, it’s perfect as a healthy appetizer or snack served with veggies or pita chips.
Ingredients
Scale
Main Ingredients
- 2–3 eggplants (about 2 lbs)
- 4 tbsp extra virgin olive oil (divided)
- 3 ½ tbsp tahini
- 1–2 cloves garlic (grated)
- 1 lemon (juiced, about 2 ½ tbsp)
- 2 ½ tsp kosher salt (more to taste if needed)
Toppings
- 1 tbsp parsley (chopped, for topping)
- ¼ tsp sumac (or smoked paprika, optional for topping)
Instructions
- Prepare the Eggplants: Use a fork to prick the eggplants all over to allow heat and steam to penetrate evenly.
- Cook the Eggplants – Stovetop Method: Turn the stovetop burner to medium-high heat. Using tongs, place the eggplants directly on the burner, turning frequently until fully charred on all sides, about 10 minutes. Alternatively, you can use the grill or oven methods described below.
- Cook the Eggplants – Grilling Method: Preheat the grill to 400°F. Place whole eggplants directly on the grill without foil and cook until the eggplants are very soft and charred all over. Remove the charred skin afterward.
- Cook the Eggplants – Oven Method: Preheat oven to 400°F. Cut the eggplants in half lengthwise and line a baking sheet with parchment paper. Poke a few holes in the flesh with a fork and drizzle olive oil on both sides. Place the eggplant halves cut side down on the sheet pan, and roast for 35-45 minutes until collapsed and soft.
- Make the Dressing: In a bowl, combine lemon juice, grated garlic, tahini, kosher salt, and 3 tablespoons of olive oil. Mix well with a fork until smooth and evenly combined.
- Prepare the Eggplant Flesh: Allow the cooked eggplants to cool for about 10 minutes. Scoop out the flesh or peel off the skin into the bowl with the dressing. Leaving a few charred bits adds a smoky flavor but is optional.
- Mash the Eggplant: Use a fork to mash the eggplant flesh and dressing mixture to your desired texture, whether chunky or smooth.
- Serve: Transfer the baba ganoush to a serving bowl. Create swirls using a spoon, drizzle the remaining 1 tablespoon of olive oil on top, and sprinkle with sumac and chopped parsley. Enjoy with pita chips or fresh vegetables for a gluten-free option.
Notes
- You can cook the eggplants using stovetop, grill, or oven methods based on your preference or available equipment.
- For an extra smoky flavor, leave some of the charred skin bits in the eggplant flesh.
- This recipe is keto and Whole30 friendly as it contains no added sugars or grains.
- If sumac is unavailable, smoked paprika can be used as a substitute topping.
- To keep it gluten-free, serve with veggies or gluten-free pita chips.
- Adjust garlic and salt levels to taste.
- Prep Time: 10 minutes
- Cook Time: 35-45 minutes (oven) or 10 minutes (stovetop grilling)
- Category: Appetizer
- Method: Roasting
- Cuisine: Middle Eastern
Keywords: Baba Ganoush, Eggplant Dip, Keto Appetizer, Whole30, Middle Eastern Recipe, Roasted Eggplant, Gluten-Free
