Keto Eggplant Mezze with Yogurt

This is roasted eggplant, cut into thick rounds and seasoned with smoked paprika, garlic powder and cumin, served with a yogurt sauce made from full-fat Greek yogurt, tahini, lemon juice and garlic. The eggplant comes out golden and tender from a 400°F oven, and the cool, tangy sauce balances the smoke in the spices.

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It makes 4 servings and takes 45 minutes: 15 for prep and 30 for roasting. It can be served warm or at room temperature, and the card lists 6 grams of carbohydrates per serving.

What You Need

The card has the full amounts. Here is what each part contributes.

• Eggplant (2 medium): sliced into 1/2-inch rounds. That thickness lets the slices roast evenly and turn tender. Choose firm, shiny eggplants with smooth skin and skip any with soft spots, which can mean they are overripe.
• Olive oil (1/4 cup): coats the slices so they roast and brown.
• Salt (1 teaspoon), black pepper (1 teaspoon), smoked paprika (1 teaspoon), garlic powder (1 teaspoon) and cumin (1/2 teaspoon): the seasoning for the eggplant. The paprika gives smokiness and the cumin gives warmth.
• Plain Greek yogurt (1/2 cup, full-fat): the base of the sauce.
• Tahini (2 tablespoons): adds a nutty flavor and makes the sauce creamier.
• Lemon juice (1 tablespoon) and garlic (2 cloves, minced): the acidity and the sharpness in the sauce.
• Fresh parsley (1 tablespoon, chopped): for garnish.

Roasting the Eggplant

Heat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Toss the slices with the oil and seasonings in a large bowl until every slice is coated, then spread them in a single layer on the sheet.

Roast for 25 to 30 minutes, flipping halfway through, until the slices are golden brown and tender. Flipping them gives even color on both sides. Let them cool slightly when they come out.

If you have time, sprinkle the sliced eggplant with salt and let it sit for about 30 minutes before seasoning. This draws out excess moisture and some bitterness.

The Yogurt Sauce

While the eggplant roasts, stir the yogurt, tahini, lemon juice, garlic and a pinch of salt together in a medium bowl until smooth. Drizzle it over the warm slices and finish with parsley. Fresh garlic and herbs give the sauce the best flavor, so use fresh when you can.

Variations

• Spicy: add crushed red pepper flakes, cayenne or chili powder to the eggplant seasoning.
• Herbs: stir chopped fresh mint or dill into the yogurt sauce.
• Feta: sprinkle crumbled feta over the roasted slices before serving.
• Vegan: use a dairy-free yogurt made from coconut or almond milk.
• More vegetables: roast bell peppers, zucchini or cherry tomatoes on the same pan. Adjust the roasting time for each vegetable.
• Nutty: stir a tablespoon of almond or cashew butter into the sauce.

Serving and Storing

The eggplant goes well with grilled meats, such as chicken skewers, or a fresh salad. A Greek salad with cucumbers, tomatoes, olives and feta, cauliflower rice to soak up the sauce, stuffed bell peppers, olive tapenade and roasted Brussels sprouts all fit the Mediterranean theme. For drinks, herbal iced tea with mint or hibiscus, or sparkling water with lemon, both work.

You can roast the eggplant and make the sauce ahead and put them together when you are ready to serve. Leftovers keep in an airtight container in the refrigerator for up to three days. Reheat the eggplant gently in the oven to keep its texture.

Equipment

A cutting board and a sharp knife for even slices, a large bowl for tossing, a rimmed baking sheet with parchment paper, a heat-resistant spatula for flipping, measuring cups and spoons, a whisk or fork for the sauce and a platter for serving.

Nutrition per Serving

One serving has approximately 180 calories, 15 grams of fat (2 grams saturated), 6 grams of carbohydrates, 2 grams of fiber, 3 grams of sugar, 6 grams of protein and 300 milligrams of sodium.

FAQ

Is it keto-friendly?

It is low in carbohydrates. Use full-fat Greek yogurt and avoid added sugars.

What can be served with the yogurt sauce?

It goes with fresh vegetables, low-carb crackers or grilled meats.

How should leftovers be stored?

Keep them in an airtight container in the refrigerator for up to three days. Reheat the eggplant gently in the oven.

Can I use other vegetables?

Yes. Zucchini or bell peppers work. Adjust the roasting time as needed.

Is there a vegan version?

Yes. Replace the Greek yogurt with a dairy-free yogurt made from coconut or almond milk.

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Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us