Is baba ganoush keto friendly? – Calories, Nutrition and Keto Recipes

Is baba ganoush Keto-Friendly?

Yes, baba ganoush is considered keto-friendly. The primary ingredient of baba ganoush is eggplant, which is a low-carb vegetable. Additionally, the other ingredients such as tahini, garlic, lemon juice, and olive oil are all low in carbs and high in fats, making them suitable for a ketogenic diet.

Nutritional Facts About baba ganoush

Baba ganoush is nourishing and offers numerous health benefits due to its nutrient content. It contains vitamins, minerals, fiber, and antioxidants. Also, the eggplant base serves as an excellent source of dietary fiber, which can aid in digestion.

Nutrition	Per 100 Grams	Per 1 Oz
Calories	99	28
Carbs	8.6g	2.4g
Sugar	3.4g	1g
Protein	3.4g	1g
Fat	6.7g	1.9g
Impact on Ketosis	Low	Low

What is the Average Weight?

The average weight of a serving of baba ganoush is approximately 60 grams or 2.1 ounces. The weight can vary depending on the preparation and ingredient amounts.

Additional Information About baba ganoush

Baba ganoush, apart from its good taste, provides various health benefits. It can help in managing weight due to its high fiber and low-calorie content. Also, it is rich in beneficial plant compounds known as antioxidants that help to fight inflammation and protect cells from damage. Baba ganoush is also noted for its heart health benefits. The olive oil and tahini ingredients both have heart-healthy fats that can reduce heart disease risk factors.

Other Foods To Match With

Baba ganoush is a versatile dish that pairs well with a variety of foods. You can use it as a dip for vegetables like carrots, celery, and bell peppers. These are all low-carb options that are ideal for someone on keto diet. In addition, it can be served with keto-friendly bread or used as a spread for sandwiches. Furthermore, baba ganoush can also be a great accompaniment to grilled meat or fish.

8 Famous Keto-Friendly Dishes To Try

1. Keto-friendly Baba Ganoush Veggie Platter

Featuring roasted eggplant, sesame tahini, lemon juice, and garlic, Baba Ganoush is certainly keto-friendly thanks to its low carb content. This recipe involves serving traditional Baba Ganoush with a variety of keto-friendly vegetables like cucumber, celery, and radishes for a healthy and satisfying snack.

2. Low Carb Baba Ganoush Chicken Skewers

For a protein rich meal, try these chicken skewers marinated in a flavorful Baba Ganoush sauce. Heavy on protein and healthy fats from the tahini, it maintains the savory flavor while keeping the carbohydrate count low, ideal for the ketogenic diet.

3. Keto-friendly Baba Ganoush Salad Bowl

Baba Ganoush goes well in a salad consisting of cucumber slices, shredded lettuce, and cherry tomatoes. Alongside these low carb vegetables, it enhances the taste of the salad while maintaining ketogenic diet compatibility.

4. Baba Ganoush Wrapped in Lettuce

Serve Baba Ganoush wrapped in lettuce leaves for a fresh and crisp snack or appetizer. The lettuce works as a low-carb substitute for bread or pita, creating a keto-friendly, flavor-packed dish.

5. Keto Baba Ganoush Stuffed Bell Peppers

Baba Ganoush could be used as a stuffing for bell peppers. Baked to perfection, these stuffed peppers make a nutrient-rich, low carb meal, suiting the ketogenic lifestyle.

6. Baba Ganoush Keto Pizza

Replace your traditional pizza sauce with Baba Ganoush for a keto alternative. Spread over a thin almond flour pizza crust and topped with mozzarella, this pizza offers a unique taste that’s ketogenic diet-friendly.

7. Low Carb Baba Ganoush Zoodles

Combine Baba Ganoush with zucchini noodles or ‘zoodles’ for a unique twist on pasta. By replacing traditional wheat-based pasta with zoodles, you’ll have a keto-friendly, high fiber and highly satisfying dish.

8. Baba Ganoush Omelette

Elevate your breakfast omelette by adding Baba Ganoush. Mixed with eggs and a handful of spinach, it provides a healthy start to your day and still falls in line with the keto guidelines.

Frequently Asked Questions about baba ganoush and Keto

Is baba ganoush keto-friendly?

Yes, baba ganoush is considered keto-friendly. The main ingredient is eggplant, which is low in carbs. The dish also commonly includes other low-carb ingredients like tahini, olive oil, garlic, and lemon juice. Always check the specific recipe, as some variations may include higher carb ingredients.

How many calories does baba ganoush have?

The calorie content of baba ganoush varies depending on the specific recipe and serving size, but on average, a serving (about 1/4 cup) has approximately 80-100 calories.

What are the nutritional benefits of baba ganoush?

Baba ganoush is not only low in carbs, but it’s also full of nutrients. Eggplant is a good source of fiber, and vitamins B1 and B6, while tahini provides beneficial fats, protein, and minerals like calcium and magnesium. Olive oil is known for its heart-healthy monounsaturated fats.

Can I eat baba ganoush with vegetables on keto diet?

Yes, baba ganoush can be enjoyed with a variety of keto-friendly vegetables like cucumber, celery, bell peppers, or cauliflower. Just be mindful of the total carb count, as some vegetables are higher in carbs than others.

Do any store-bought baba ganoush products contain added sugars?

Yes, some store-bought versions of baba ganoush may contain added sugars or other high-carb ingredients like pomegranate molasses, making them less suitable for a keto diet. Always read the ingredient list and nutrition facts before purchasing. You can also easily make baba ganoush at home to avoid any unwanted ingredients.

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