Oil Free Baba Ganoush - WFPBNO Recipe • Healthy Midwestern Girl (2024)

Last updated: · Published: by Elizabeth Shah. This page may contain affiliate links.

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If you’re like most plant-based epicurians, you probably have a thing for hummus. I do! But did you know that there are plenty of other Mediterranean dips that are just as wonderful? This creamy, slightly smoky Oil Free Baba Ganoushis every bit as flavorful as the best oil free hummus recipe.

Oil Free Baba Ganoush - WFPBNO Recipe • Healthy Midwestern Girl (1)

Recipe nutrition

Can a dip that tastes this good really be healthy? Oh yeah. For one, unlike most traditional baba ganoush recipes, this one uses no oil. Not even olive oil. I’ve mentioned in previous posts that all oils are damaging to the endothelial lining of our arteries. And it’s pretty easy to cook without it. So why use it?

The main star it this appetizer--the stunningly beautiful, deep purple eggplant (or 'aubergine')--is a nutrient dense food that’s high in fiber and antioxidants, and low in calories. You probably know by now that the most colorful fruits and vegetables tend to have the most antioxidents, and this is certainly true for eggplant.

Oil Free Baba Ganoush - WFPBNO Recipe • Healthy Midwestern Girl (2)

Probably its most powerful antioxidant, nasunin, is found in its dark purple skin. Among nasunin’s numerous benefits are its ability to fight inflammation and oxidative stress in our bodies. This can can help us ward off diseases like cancer and premature aging.

To optimize your baba ganoush nutrition, choose smaller, younger eggplants (their skins aren’t as tough) and don’t peel them when making your roasted eggplant dip.

Like most recipes, this oil free baba ganoush features tahini and garlic, both of which are healthy additions to a whole food plant-based diet. Tahini, or ground sesame paste, contains healthy, immune boosting fats and amino acids. And garlic has myriad health benefits as well.

Oil Free Baba Ganoush - WFPBNO Recipe • Healthy Midwestern Girl (3)

Unlike traditional recipes though, this one incorporates miso. Miso not only stands in for the oil and helps marry the flavors together, it’s a ‘green light’ saltper Dr. Greger of Nutritionfacts.org. Too much salt can lead to hypertension and stomach cancer, but the soy in miso appears to be protective. So you can use miso to add saltiness to dishes without risking your health. This is especially good news for salt lovers!

What to eat with oil free Baba Ganoush

Baba ganoush is traditionally served with a drizzle of olive oil and pita bread. But in a WFPB diet, we skip the oil altogether and consider baba ganoush the perfect accompaniment for sliced raw veggies.

As mentioned above, in addition to fiber and antioxidants, this oil free baba ganoush gets healthy fat from tahini. Including some healthy fat with our veggies actually helps us better absorb their nutrients. Go dips and dressings!

Oil Free Baba Ganoush - WFPBNO Recipe • Healthy Midwestern Girl (4)

This smoky, creamy oil free baba ganoush is so delicious and satisfying, it’s gonna make you want to eat more (and more!) raw veggies. To serve my roasted eggplant dip, I created this platter with overlapping layers of English cucumbers and small beauty heart radishes. I can’t imagine anyone NOT wanting to dig right in and eating up their veggies with this lovey, appetizing platter.

Oil Free Baba Ganoush - WFPBNO Recipe • Healthy Midwestern Girl (5)

I’ll be taking this oil free baba ganoush platter to parties all spring and summer long. If you do too, let me know! Leave me a comment below or post your creation on Instagram and tag @healthymidwesterngirl.

If you like this whole food plant-based recipe, you might also like:

  • Oil Free Hummus
  • Oil Free Za'atar Sweet Potato Fries
  • Inside Out Guacamole
  • Vegan Italian Stuffed Mushrooms
  • Vegan Easy Cheezy Sauce
  • Vegan Cheddar Cheese Sauce

📖 Recipe

Oil Free Baba Ganoush - WFPBNO Recipe • Healthy Midwestern Girl (6)

Oil Free Baba Ganoush

Oil free baba ganoush is a thick & creamy roasted eggplant dip with healthy fat, that's the perfect accompaniment to sliced raw veggies. Vegan, WFPBNO, GF.

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Course: Appetizer

Cuisine: Mediterranean

Prep Time: 10 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 40 minutes minutes

Servings: 8

Calories: 80kcal

Author: Elizabeth Shah


  • 2 medium eggplants ½ inch sliced (peeled or unpeeled, see notes)
  • 4 cloves garlic unpeeled
  • Juice and zest of 1 large lemon about ¼ cup of juice. Plus more, if desired
  • ¼ cup tahini
  • 1 tablespoon white miso paste
  • 2 tablespoons chopped parsley leaves plus more for garnish, if desired
  • 1 tablespoon chopped mint leaves plus more for garnish, if desired
  • ½ teaspoon cumin
  • teaspoon smoked paprika (or more, to taste)
  • Sea salt and freshly ground black pepper to taste
  • 3-4 tablespoons water to thin while processing or use a little more lemon juice if desired. See notes

US Customary - Metric


  • Preheat the oven 425 degrees Fahrenheit. Line two baking sheets with parchment paper. (See notes for grilled eggplant and garlic.)

  • Place the eggplant slices and unpeeled garlic cloves on the two baking sheets, spreading them out evenly, and roast for 20 minutes. Turn over, and continue roasting on the other side about 10 or 15 more minutes, or until thoroughly cooked and very soft. Remove from oven and set aside to cool.

  • While the eggplant and garlic are roasting, combine the tahini, lemon juice and zest, miso, parsley, mint, cumin and smoked paprika in in a food processor or blender. Pulse to blend and allow to rest in the food processor.

  • When the eggplant and garlic have finished cooking, peel the garlic, then add them to the food processor. Process until completely smooth and creamy, adding water and/or more lemon juice a little at a time to thin as needed.

  • Garnish with more chopped parsley and mint if desired.


  • Eggplant skins contain a powerful antioxidant called nasunin, but can be tough, especially on larger eggplants. Look for smaller, younger eggplants if you want to leave the skin on. For this recipe, you can peel, leave unpeeled, or even peel half of the eggplant, as desired.
  • In the summer, I love to make this recipe with grilled eggplant. Eggplant slices will cook on the grill in about 10 minutes on medium high setting. To grill garlic, I put the cloves in a foil pouch or small grill basket.
  • Since we're not using oil, you will need to thin the dip either with water or more lemon juice. I usually just use water, but you add a little more lemon juice with the water for a more lemony dip.

Nutrition (approximate)

Calories: 80kcal | Carbohydrates: 9g | Protein: 2g | Fat: 4g | Sodium: 85mg | Potassium: 312mg | Fiber: 4g | Sugar: 4g | Vitamin A: 155IU | Vitamin C: 4.9mg | Calcium: 26mg | Iron: 0.8mg

Tried this Recipe? Please share it!Mention @HealthyMidwesternGirl or tag #HealthyMidwesternGirl!

Oil Free Baba Ganoush - WFPBNO Recipe • Healthy Midwestern Girl (2024)


Is baba ganoush healthy or unhealthy? ›

Baba Ganoush is not only delicious but also packed with nutritional benefits. Eggplants are a great source of fiber, vitamins, and minerals, while tahini adds a dose of healthy fats and protein. This makes Baba Ganoush a heart-healthy choice that supports overall well-being.

What's healthier hummus or baba ganoush? ›

3) Health – Both dishes are very healthy, but baba ganoush has a slight edge here with more vitamins from the eggplant and a lower calorie count. 4) Big meal to come – Get baba ganoush, it's less filling than hummus.

What are the ingredients for baba ganoush? ›

In its most basic form, baba ganoush is made with eggplant, tahini, olive oil, lemon juice, garlic and salt. I found that adding a tiny bit of ground cumin, smoked paprika and fresh parsley takes it to the next level. Baba ganoush is similar to hummus, but it calls for grilled or roasted eggplant instead of chickpeas.

What does baba ganoush mean in love? ›

The word bābā in Arabic means 'father' and is also a term of endearment, while ġannūj could be a personal name. The word combination is also interpreted as "father of coquetry" or "indulged/pampered/flirtatious daddy" or "spoiled old daddy".

Why does baba ganoush taste like cigarettes? ›

Now don't get me wrong, hummus is just as delicious. But this dip has an insanely scrumptious smoky flavor – all thanks to the method of charring eggplants on a grill.

What is the myth of baba ganoush? ›

baba ghanoush, relish with Middle Eastern origins that is made of eggplant (aubergine) blended with tahini, garlic, lemon juice, and salt. The Arabic term for the dish means “pampered daddy,” the person in question being, legend has it, a sultan spoiled with a concoction invented by a member of his harem.

Is tahini healthy to eat? ›

As seen above, tahini is high in monounsaturated and polyunsaturated fats. Studies have shown that consuming these types of fats can lower harmful cholesterol levels as well as lower the risk of heart disease and stroke. The calcium and magnesium in tahini may also work to decrease blood pressure naturally.

Can you eat too much hummus? ›

While hummus is a very healthy snack option, it should not be consumed in large quantities. Even though it is low in fat, it contains calories.

What pairs well with baba ganoush? ›

What to Serve with Baba Ganoush. My favorite way to serve baba ganoush is as an appetizer or snack with crisp veggies and pita bread. You could also serve it as the creamy dip in a summer crudité platter or make an epic Mediterranean appetizer board with pita chips, tzatziki, hummus, and fresh or grilled veggies.

Why does my baba ganoush taste bitter? ›

Baba Ghanoush may taste bitter due to factors like the choice of eggplant, insufficient roasting, or the use of too much garlic, lemon juice, or low-quality tahini.

What does Baba mean in baba ganoush? ›

In Arabic baba means father and ghanoush means spoiled. This Spoiled dad dip is the creamier companion to hummus. Popular in Arab countries throughout the Middle East, it is also a common appetizer on the Sephardic Jewish table. In Israel , it is known as eggplant salad or salat Hatzilim.

What culture eats baba ganoush? ›

Baba Ghanoush is eaten in many Middle Eastern countries such as Syria, Lebanon and extending as far as the territorial reach of the Ottoman empire. But Baba Ghanoush also is big in Brazil and West India. Romanians and Greeks also consume the appetizer.

What nationality makes baba ganoush? ›

The Oxford English Dictionary defines “baba ganoush” as “a Middle Eastern (originally Lebanese) dish of puréed roasted aubergine, garlic, and tahini.” Often other ingredients are added, like mint, onions, and various spices.

What food is similar to baba ganoush? ›

Moutabel is a richer, creamier dip, with a texture somewhere in between a hummus and a Baba Ganoush. While most people equally relish both these dips, only some can distinguish between the two as the choice of ingredients for both varies according to individual tastes.

Is baba ganoush a healthy fat? ›

Contains Heart-Healthy Fats

Baba ganoush is made with tahini, which is a rich source of heart-healthy monounsaturated fats. These fats have been shown to help reduce bad cholesterol levels and lower the risk of heart disease.

Does baba ganoush have a lot of carbs? ›

Eggplant dip (Baba Ghanoush) (2 tablespoon) contains 3.4g total carbs, 2.2g net carbs, 4g fat, 1.2g protein, and 50 calories.

Is baba ganoush high in fat? ›

One Cup of Baba Ganoush gives 99 calories. Out of which carbohydrates comprise 38 calories, proteins account for 11 calories and remaining calories come from fat which is 50 calories. One Cup of Baba Ganoush provides about 5 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Why is baba ganoush so good? ›

Rich, smoky flavor: The unique, smoky taste of Baba Ghanoush comes from roasting the eggplant, which gives it a deep, earthy flavor that people can't get enough of. Creamy texture: Baba Ghanoush has a smooth and velvety texture, making it a perfect dip for pita chips, vegetables, or as a spread in sandwiches and wraps.

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