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Home > Meal Type > Appetizers and Starters > Easy Roasted Eggplant Dip (Low Calorie Dip)

Easy Roasted Eggplant Dip (Low Calorie Dip)

Updated: Mar 20th 2019 • Published: Aug 16th 2014 • 4 Comments

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split picture both showing the eggplant dip with text in the middle
white bowl of eggplant dip with a silver spoon in it
black bowl of eggplant dip on a wooden board with blue napkins behind

This Easy Roasted Eggplant dip is so delicious you will never believe that is it healthy. But it is! It is naturally vegan, gluten free, low calorie and keto/paelo friendly. Plus it is so simple to make. The roasted eggplant is mixed with fresh garlic and cumin, then salt and chilli perk up the flavor and extra virgin olive oil to finish the dish. With no tahini and no dairy this eggplant dip is the perfect appetizer or pot luck dish.

a black metallic bowl sat on a wooden table filled with the eggplant dip and garnished with parsley

This dip is one of the BEST ways I know to use an eggplant. And it is so simple.
It uses just 5 ingredients (well 6 if you count salt) and although it takes 40 minutes, for at least 35 minutes of that you are doing nothing.

How to cook eggplant

Eggplants can be roasted, fried, barbecued, stewed or even pickled. They are like giant sponges so they are great for absorbing other flavors.

How long to roast an eggplant for?

Eggplants need to be roasted for at least 30 minutes to ensure the flesh inside is tender.

What temperature to roast an eggplant at

You can roast eggplants at 420ºF/210ºC.
Just be sure to pierce the skin several times with a knife to stop the eggplant from exploding in the oven.

Once the eggplant has been roasted the skin will have changed color and started to wrinkle. You might find that some juice leaks out of the knife puncture marks. This is okay, in fact this is good!

split picture showing a raw eggplant and a roasted eggplant

Do all eggplant dips have tahini in them?

Baba ghanoush/Baba ganoush is possibly the most famous eggplant dip, but the inclusion of tahini means that for some it is a no go area.

I also ADORE the mild soft flesh and the way eggplants work like a sponge for absorbing other flavors.

This dip swerves the tahini and instead flavors the eggplant dip with cumin and salt. I also like to add a little pop of chopped chilli. The slight heat and pops of color are a nice addition to the khaki dip.

I’m not going to lie, this dip doesn’t start off looking the most appetising. I mean the khaki pulp could be mistaken for something from a swamp floor. I get it, it isn’t gorgeous. But it is delicious! And when it comes to food that is the most important thing.

split picture showing the flesh being scooped from the inside of the roasted eggplant.
a white bowl of eggplant dip being drizzled with extra virgin olive oil

See what I mean, it is sort of a bit ugly.

But when combined with the cumin and garlic and then dressed with extra virgin olive oil and a little fresh herbs it becomes something delightful!

close up on the eggplant dip, showing the garnish of extra virgin olive oil and fresh parsley.

What to serve with Roasted Eggplant Dip

This roasted eggplant dip is naturally dairy free, gluten free, vegan and keto/paleo friendly. So what you serve with it will depend on whether any of those factor affect it.

Being a full on carb loving girl, I go for the carb options:

  • Tortilla wraps
  • Toast points
  • Lavash bread
  • Pita bread

If you are looking for carb free options then:

  • celery batons
  • carrot sticks
  • bell pepper strips
  • chicory leaves/endive leaves
  • cucumber sticks
  • snow peas
  • lettuce cups
a tortilla triangle being used to scoop up some eggplant dip from a black bowl.

Enjoy x

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close up on the roasted eggplant dip on a metallic black bowl
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5 from 2 votes

Easy Roasted Eggplant Dip

This Easy Roasted Eggplant dip is the perfect healthy appetizer. It is naturally gluten free, vegan and low in calories, BUT that doesn’t make it lacks flavor! This dip is made with roasted eggplant, fresh garlic, cumin and extra virgin olive oil. With the optional hint of chilli it is delicious and so easy to make. There is no tahini, no cream, no mayo and no yoghurt in this eggplant dip so it works really well for a party or pot luck.
Prep Time5 mins
Cook Time35 mins
Total Time40 mins
Course: Appetizer, Party Food
Cuisine: Modern Australian
Servings: 4
Calories: 40kcal
Author: Claire | Sprinkles and Sprouts
For more great recipes follow me on PinterestFollow @sprinklessprout
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Ingredients

  • 1 eggplant
  • 1/2 garlic clove
  • 1/2 tsp ground cumin
  • 1/2 tsp chopped fresh chilli
  • 1/4 – 1/2 tsp salt to taste
  • 1 tsp extra virgin olive oil more more for garnish

Instructions

  • Pre-heat the oven to the hottest setting.Place the eggplants onto a baking sheet and give the eggplants several stabs with a knife. You want to go into the centre but not completely through.
  • Put the eggplants into the oven and roast for 35-40 minutes until tender. Remove the eggplant from the oven and allow to cool slightly. Once you can handle them carefully scrap the flesh from the skin.
  • Use a fork to break down the eggplant flesh (alternatively you can whizz it in a food processor (see note 1)
  • Crush in the garlic clove and add it to the eggplant along with the cumin, chopped chilli and salt. (see note 2). Then mix together well with a fork.
  • Drizzle in your extra virgin olive oil then check your seasoning and add more salt to taste.
  • Serve immediately, or cover and refrigerate until needed. Ideally you want to allow it to reach room temperature before you serve it.

Notes

  1. If you want a very smooth dip, then you can use a food processor to turn the roasted eggplant into more of a cream. I prefer a chunky dip.
  2. This dish needs salt. I like to add a full 1/2 tsp plus a little more as I serve. But start with 1/4 of a teaspoon and taste you dip. 

Nutrition

Calories: 40kcal | Carbohydrates: 7g | Protein: 1g | Fat: 1g | Sodium: 2mg | Potassium: 262mg | Fiber: 3g | Sugar: 4g | Vitamin A: 25IU | Vitamin C: 3.4mg | Calcium: 10mg | Iron: 0.4mg
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Filed Under: All Recipes, Appetizers and Starters, Fourth of July, Game Day Food, New Year, Party Snacks

Reader Interactions

Comments

  1. Lisaonline says

    Aug 27th 2019 at 4:23 am

    5 stars
    Delicious! I added cherry tomatoes when I roasted the eggplant.

    Reply
    • Claire McEwen says

      Aug 29th 2019 at 9:30 am

      Oh I bet the sweetness of the tomatoes was a great addition 😀

      Reply
  2. Dorothy Dunton says

    Mar 10th 2019 at 3:57 am

    Hi Claire! This sound delicious, I love eggplant! Agreed it is not the prettiest, but then neither is olive tapenade which is wonderful. I know we all eat with our eyes first, but sometimes you just have to dive in and discover something!

    Reply
    • Claire McEwen says

      Mar 12th 2019 at 4:42 am

      That is so true!!! I love green tapenade, but that is another camouflage coloured food! (Although I do love the slight aubergine tinge that black tapenade has)

      This is definitely a dive in kind of dip, it always surprised people, even the eggplant haters seem to enjoy this one!

      Reply

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Claire | Sprinkles and Sprouts

I believe cooking for those you love should be stress free and simple.

Here on Sprinkles and Sprouts you will find delicious meals all made with easy to find grocery store ingredients. Family friendly mains, sensational sides and delicious desserts. Plus a great selection of party food and appetizers.

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