Low FODMAP Baba Ganoush: A Creamy, Gut-Friendly Mediterranean Dip

• Eggplant: Eggplant is Low FODMAP in typical serving sizes and becomes naturally creamy once roasted. It provides the signature base and smoky flavor of baba ganoush.
• Tahini: Made from ground sesame seeds, tahini adds richness and depth while remaining Low FODMAP-friendly when used in moderate amounts.
• Fresh lemon juice: Lemon brightens the dip and balances the richness of the eggplant and tahini without relying on garlic or onion.
• Garlic-infused olive oil: This allows you to capture that yummy garlic flavor without the FODMAPs that trigger symptoms.
• Greek yogurt: Just a small spoonful adds extra creaminess and a subtle tang!

• Swapping part of the tahini for extra olive oil creates a lighter, less nutty flavor while keeping the dip smooth.
• A small pinch of smoked paprika or ground cumin adds extra depth without overpowering the eggplant.
• Blending in a small handful of fresh parsley adds a fresh, herby note that balances the richness of the eggplant.
• Serving the baba ganoush slightly chilled, rather than at room temperature, gives it a firmer, more spreadable texture that works well for crackers or toast.

• Letting the eggplant roast until it is completely soft creates a smooth, creamy base without bitterness.
• After roasting, let the eggplant rest and drain briefly to prevent a watery dip.
• Eggplants vary in bitterness, so a final seasoning adjustment makes a big difference!

• Spread on gluten-free toast or crackers
• Served with cucumber slices, carrots, or bell pepper strips
• Added to a loaded Greek hummus board
• Used as a sandwich spread in place of hummus or mayo
• Paired with chicken kabobs, fish, or roasted vegetable couscous

Low FODMAP Baba Ganoush

This creamy, smoky baba ganoush is made with simple Low FODMAP ingredients and delivers classic Mediterranean flavor without relying on garlic or onion.

Servings: 6 servings

Cuisine: Mediterranean

• Prep Time: 10 mins
• Cook Time: 40 mins
• Total Time: 50 mins

Ingredients

Instructions

Ingredients

• 2 medium eggplants
• 3 tablespoons tahini
• 1 tablespoon plain Greek yogurt
• 2 tablespoons fresh lemon juice
• ½ teaspoon salt, plus more to taste
• ¼ teaspoon black pepper
• Garlic-infused olive oil
• Optional garnish: chopped parsley, smoked paprika, or pine nuts

Instructions

1. Preheat the oven to 425°F and line a baking sheet with parchment paper.
2. Pierce the eggplants several times with a fork and place them on the baking sheet.
3. Roast for 35–45 minutes, turning once, until the skins are deeply wrinkled and the flesh is very soft.
4. Remove the eggplants from the oven and let them cool slightly, then slice them open and scoop out the flesh, discarding the skins.
5. Allow the eggplant flesh to drain briefly in a colander to remove excess moisture.
6. Add the eggplant, tahini, Greek yogurt, lemon juice, salt, and pepper to a food processor.
7. Blend until smooth and creamy, scraping down the sides as needed.
8. Taste and adjust seasoning as needed, then transfer to a serving bowl and drizzle with olive oil. Garnish with optional toppings if desired.

Nutrition Facts

Serving Size: 6 servings

Servings Per Recipe: 6

Amount Per Serving Calories 135 % Daily Value* Total Fat 6.7g 10% Saturated Fat 0.8g 4% Trans Fat 0.0g Sodium 201.0mg 8% Total Carbohydrate 22.8g 7% Dietary Fiber 5.4g 21% Sugars 6.3g Protein 3.1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Notes

• Roasting the eggplant until very soft is key for a smooth, creamy texture.
• If the dip feels too thick, blend in a small splash of water or extra olive oil.
• Store leftovers in an airtight container in the refrigerator for up to 3 days.