Oven Roasted Eggplant & Mediterranean Dip (GF, Low Carb, Keto)

This Oven Roasted Eggplant with garlic and parmesan is baked to perfection and served with a Mediterranean dip. Delicious, healthy, and a quick and easy dinner or side dish that’s gluten-free, low carb and keto friendly.

Oven Roasted Eggplant Recipe

This eggplant recipe is more than decadent with all of the mouthwatering flavours that everyone is sure to love. Garlic, parmesan, and drizzled olive oil are a must for smothering eggplant in and of course giving it a crispy crust while baking.

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Since it’s grilling season, you may also want this recipe: Garlic Parmesan Grilled Eggplant (Gluten-Free, Low Carb, Keto)

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While You’ll Love This Eggplant Recipe

• Easy side dish for weeknight dinners
• Light, gluten-free, low carb, and keto friendly
• Serve with a protein of your choice
• Very versatile (keep the mediterranean flavours or turn it Italian with fresh herbs and marinara sauce)

The Nutritional Health Benefits of Eggplant

Eggplant is low in calories and packs fibre, vitamins and minerals. It has potassium and manganese, niacin, magnesium and copper. It’s high antioxidant content (is rich in its purple skin) helps protect cell membranes from oxidative damage, and shields brain cell membranes and overall cellular health.

It’s often considered a superfood and in terms of women’s health and wellness, it’s rich in fibre which helps digestion and satiety for weight management. Its potassium is essential for heart health and stress reduction, lowering cardiovascular risk by balancing blood pressure.

Is Oven Roasted Eggplant Low Carb?

Yes, eggplant is low carb and keto friendly. One cup has about 4.8 grams of total carbs 3 grams of dietary fibre and only 35 calories. (which is approximately less than 2 net carbs) It has high water content and excellent for gut health and digestive comfort.

Roasted Eggplant Ingredients

A few simple ingredients go a long way for this flavourful dish. Perfect for gatherings and special occasions, or for a quick bite to eat. 

You’ll need:

• Eggplant 
• Garlic powder
• Parsley (dried or fresh)
• Sea salt and pepper
• Grated parmesan (optional)
• Olive oil

How to Make Oven Roasted Eggplant

Oven roasting eggplant required a few key steps to make them just right. Be sure to follow these steps:

1. Slice eggplant lengthwise into 1/2 inch slices (thinner than that can turn out too mushy)
2. Lay out slices onto a parchment lined baking sheet
3. Sprinkle with sea salt and let sit for 15-20 mins to draw out moisture
4. Then pat dry with a paper towel
5. Add seasonings, parmesan, and drizzled olive oil
6. Flip eggplant slices over and repeat
7. Bake at 425 for 25-30 minutes, broil for 2-3 minutes if desired (for crispiness)

How to Make a Mediterranean Dip

In a small bowl, mix together the following:

• Greek yogurt
• Minced garlic
• Juice of a lemon
• Parsley & oregano
• Olive oil
• Chopped kalamata olives
• Salt & pepper

Additional Ingredients Variations:

This eggplant recipe is extremely versatile and can be made to your liking.

Turn it into a low carb lasagna: You can bake the eggplant slices in a casserole dish, with marinara sauce or homemade meat sauce, ricotta cheese, and layer to bake.

Go more Greek: Add crumbled feta, kalamata olives, red onion, and even fresh dill before baking.

Turn it into pizzas: Add tomato sauce, mozzarella cheese, and pepperonis, then bake and broil to crisp up nicely.

Protein to Serve With Eggplant:

• Oven-Baked Lemon Pepper Salmon
• Traditional Cabbage Rolls (Sugar Free & Gluten-Free)
• One Pot Chicken and Rice Recipe (Gluten-Free)
• Keto Shake N Bake Chicken (GF, Low Carb, Paleo, Whole 30)
• Oven Baked Dry Rub Chicken Wings (Gluten-Free, Keto, Paleo & Whole 30)

More Mediterranean Recipes to Try:

• Easy and Healthy Greek Salad (Gluten-Free, Low Carb, Keto)
• Mediterranean Garlic and Olive Artisan Bread
• Turkey Meatballs and Spicy Aioli (Gluten-Free, Low Carb, Keto)

More Side Dishes You’ll Love:

• Spinach and Ricotta Stuffed Portobello Mushrooms (GF, Low Carb, Keto)
• The Best Oven-Baked Crispy Parmesan Potato Wedges (Gluten-Free)
• Bacon and Cheddar Loaded Potato Salad Recipe
• Easy Keto Broccoli Salad Recipe (Gluten-Free, Low Carb)
• Easy Watermelon Feta Salad (Gluten-Free)