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Roasted Eggplant Dip

low FODMAP foods - Roasted Eggplant Dip

Mediterranean cuisine has always been one a favorite of mine as it’s similar in the way I like to cook.  It is described as being a diet rich in lean proteins, fresh fruits and vegetables, healthy fats like olive oil and limited red meat and dairy.  Basically it’s a cuisine full of simple ingredients, fresh foods and an abundance of flavor.  When we were in Santorini, Greece during our honeymoon, I was in heaven with the amazing produce that was available for breakfast, lunch and dinner.  I was not used to having tomatoes and cucumbers served for breakfast but after tasting what a tomato and cucumber was truly supposed to taste like, I was HOOKED.  I also had my first experience with a traditional fava dip (a dip made from yellow split peas) which is similar to hummus that can be found on most menus in Santorini.  I’ve noticed in the United States, these traditional Mediterranean dips like hummus and eggplant dip are heavy in garlic which is definitely not FODMAP safe.  This homemade version is delicious, easy to make, garlic free and a great low FODMAP foods option.

According to Monash University,  one cup of eggplant is considered low FODMAP so you can feel comfortable chowing down on this delicious snack or light bite! Did you know that eggplants are rich in fiber, potassium, and vitamin C?  Below are a few more of my favorite health benefits from this nightshade vegetable:

Health Benefits of Consuming Eggplant:

-Support Heart Health

-Lower Blood Cholesterol

-Anti-Cancer Effects

-Low in Calories

Eggplant ingredients

Eggplant ingredients in food processor

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low FODMAP foods - Roasted Eggplant Dip

Roasted Eggplant Dip

  • Author: Fit Fab FODMAP
  • Prep Time: 5
  • Cook Time: 25
  • Total Time: 30
  • Yield: 4 1x
  • Category: snacks


Serve with your favorite crackers or vegetables!


  • 1 Large Eggplant
  • 1/4 Cup Fresh Parsley, finely chopped
  • 2 Tablespoons Peanut Butter or Sunflower Butter
  • 1 Whole Lemon, juiced
  • 4 Tablespoons Extra Virgin Olive Oil
  • Salt, to taste


  1. Preheat oven to 400 degrees.
  2. Prick the eggplant all over with a fork and place on a lined baking sheet. Bake for 25 minutes, until the skin begins to brown and blister.
  3. Remove eggplant and set aside until cool enough to touch (about 15 minutes).
  4. Halve the eggplant and scoop flesh out with a spoon.
  5. In a food processor, add the eggplant flesh and remaining ingredients. Process until smooth.
  6. Add more salt or lemon if needed.


Refrigerate remaining dip in an airtight container for up to 5 days.

Keywords: fodmap snack, fodmap, snacks, dip, eggplant dip

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  • Sam
    July 19, 2018 at 11:26 pm

    I love the simplicity of this recipe, nothing that tastes this good should be this easy! Your pictures are great too, thanks for sharing!

      July 20, 2018 at 3:38 pm

      Thank you!!! I really believe food should be easy to make and delicious without causing tummy issues!

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