Roasted Eggplant Spread with Garlic and Herbs (keto, low carb)

When I started my keto journey, eggplant felt like a complete mystery to me. I didn’t know how to approach it, and my first try turned out… pretty mediocre. Today, I see eggplant as one of the most rewarding vegetables out there—full of flavor and surprisingly easy to work with. What most people don’t realize is that eggplant is also perfect for any low-carb diet: it has an extremely low glycemic index and barely any sugar, so you can enjoy it without worrying about your blood sugar. In this recipe, I’ll show you how to make a fantastic spread for everything—no stress, no fuss, and no risk of kitchen disasters. This is my favorite quick lunch, snack, or veggie dip. Try it, and eggplant will never be a mystery again!

Ingredients:

• 1 large eggplant
• 3 cloves garlic, unpeeled
• 2–3 tablespoons olive oil
• 1 tablespoon lemon juice (or wine vinegar)
• 1/2 teaspoon salt
• Freshly ground black pepper
• 1–2 tablespoons fresh herbs: parsley, basil, oregano, or a mix
• Optional: a pinch of smoked paprika, chili, or a spoon of Greek yogurt for a milder version

Instructions:

1. Slice the eggplant in half lengthwise (skin on). Score the flesh with a knife in a crisscross pattern, without cutting through the skin.
2. Place the eggplant halves on a baking tray lined with parchment, skin side down. Place the garlic cloves (unpeeled) next to them.
3. Drizzle everything with olive oil and sprinkle salt over the eggplant.
4. Roast in a preheated oven at 200°C (390°F) for about 35–40 minutes, until the eggplant is soft and the garlic is creamy inside.
5. Remove from the oven and let cool slightly. Squeeze the roasted garlic out of its skins and scoop out the eggplant flesh with a spoon.
6. Put everything into a bowl: eggplant flesh, roasted garlic, lemon juice, chopped herbs, pepper, and any optional ingredients you like.
7. Mash with a fork or blend until your desired texture—chunky or smooth.
8. Taste and adjust seasoning—eggplant loves salt and a bit of acidity.
9. Serve as a dip for veggies, a keto bread spread, or a side to meats or fish. Store in the fridge for up to 3 days.

Tips for perfect eggplant spread:

• Roast the eggplant until completely soft—the flesh should be tender and not bitter.
• Garlic is best roasted in its skin so it doesn’t burn and stays creamy.
• Don’t be afraid to use plenty of olive oil and fresh herbs—eggplant soaks up flavor.
• If the spread turns out watery, simply drain off some of the liquid before blending.
• Add smoked paprika or chili if you want to spice things up.

This is one of those recipes that impresses everyone—even though it’s almost embarrassingly simple.
Try it and let me know how it turned out—I’d love to hear your thoughts!

– with flavor, Pozi von Cuks