Grilled Eggplant with Spiced Nuts & Tangy Dressing

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For a unique and flavorful Low FODMAP dish, this vegan, grilled eggplant dish is a delicious, gut-friendly option that’s sure to impress.

What’s in It?

The eggplant, grilled to perfection, offers a smoky, tender base with a charred exterior, creating a satisfying contrast in texture. Eggplant, when eaten in the appropriate portions, is naturally Low FODMAP, making it an ideal vegetable for those managing IBS or other digestive sensitivities.

Brushed with avocado oil and seasoned with a touch of cumin, sea salt, and black pepper, the eggplant absorbs the flavors beautifully during grilling. The cumin adds warmth and a subtle earthiness that complements the smokiness of the eggplant, while the avocado oil helps it grill to a golden perfection.

The spiced walnuts bring a wonderful crunch and a depth of flavor to the dish. Tossed with coconut aminos and the remaining cumin, they are toasted until crispy, creating a rich, savory topping. Coconut aminos add a slightly sweet, umami kick that enhances the walnuts without adding FODMAPs.

TIP: If you don’t have coconut aminos, you can substitute for Low sodium soy sauce (unless you are following a gluten-free diet).

Tying it all together is a smooth, tangy dressing made from unsweetened coconut yogurt. This lactose-free alternative provides a creamy texture without the digestive discomfort. The yogurt is blended with freshly chopped cilantro and a squeeze of lemon, adding a refreshing, herbaceous brightness that complements the rich flavors of the eggplant and spiced walnuts.

Coconut yogurt can be Low FODMAP, but it depends on the serving size. Monash University has tested coconut yogurt and found that a standard serving is considered Low FODMAP, but larger portions may contain higher levels of FODMAPs that could trigger symptoms for some individuals. It's recommended to check the Monash FODMAP App to verify serving sizes and ensure you’re staying within safe limits. For more information, visit Monash's Low FODMAP Dairy Alternatives Guide​

With its combination of smoky eggplant, crunchy spiced walnuts, and cool, creamy coconut yogurt dressing, this dish is an exciting Low FODMAP meal that’s both healthy and satisfying. Whether served as a main course or a side, it’s perfect for any occasion, offering bold flavors and diverse textures while being gentle on your digestive system. Easy to prepare and packed with nutrients, this recipe is sure to become a staple for anyone following a Low FODMAP diet who loves delicious, wholesome meals.

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Grilled Eggplant with Spiced Walnuts & Tangy Coconut Yogurt Dressing

Serves 4

Ingredients

• 4 Eggplant (small, cut in half lengthwise)

• 2 tbsps Avocado Oil (divided)

• 1 tbsp Cumin (divided)

• Sea Salt & Black Pepper (to taste)

• 1 cup Walnuts (chopped)

• 2 tbsps Coconut Aminos

• 1 cup Unsweetened Coconut Yogurt

• 1 lemon, juiced

• 1/4 cup Cilantro (chopped)

Instructions

1. Score the flesh of the eggplant and brush with half of the oil. Season with half of the cumin, salt, and pepper.

2. Heat the grill or a grill-pan to medium high heat. Once hot, place the eggplant on the grill, flesh side down. Grill for five minutes on each side, until golden brown and soft to touch. Set aside.

3. In a small frying pan, on medium low heat, toast the walnuts with the remaining oil, coconut aminos, and the remaining cumin for about three minutes. Remove from heat and set aside.

4. In a small bowl, combine the coconut yogurt, lemon juice, and chopped cilantro. Stir to combine.

5. To assemble, top the eggplant with equal parts of yogurt dressing, walnuts, and extra cilantro. Enjoy!

Recipe Notes

• Leftovers
  Refrigerate in an airtight container for up to four days

• No Collard Greens
  One serving is two small eggplant halves (1 small eggplant)

• More Flavor
  Use za’atar seasoning instead of cumin. Add chopped parsley to walnut mixture

• No Coconut Yogurt

  Use any other type of lactose-free yogurt

• No Coconut Aminos

  Use Low Sodium Soy Sauce instead

• No Cilantro

  Try other herbs of your choice, like basil

Nutrition Facts

Per Serving:

Calories 436

Fat 30g

Saturated Fat 4g

Carbohydrates 42g

Fibre 19g

Sugar 22g

Protein 10g

Sodium 162mg