This Keto Japanese Grilled Eggplant with Creamy Sesame Sauce is a harmonious blend of smoky, charred vegetables and rich, nutty flavors. Featuring tender grilled eggplant drizzled in a velvety sesame-yogurt sauce and garnished with crunchy seeds and vibrant greens, this low-carb dish is both nourishing and deeply satisfying.
Why You’ll Love This Recipe
Perfect for those following a keto lifestyle, this dish offers bold Japanese-inspired flavors with minimal carbs. The grilled eggplant delivers a smoky depth, complemented by the creamy tahini-infused sauce. It’s versatile enough to serve as a side, appetizer, or light main, and is as visually appealing as it is delicious. Easy to prepare, gluten-free, and full of healthy fats, it’s a refined yet approachable recipe.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 1 large eggplant, halved lengthwise
- 1 tablespoon avocado oil
- 1 tablespoon tamari or coconut aminos
- 1/2 teaspoon toasted sesame oil
- 1/4 teaspoon salt
- 1/2 cup full-fat Greek yogurt or keto mayo
- 1 tablespoon tahini
- 1 teaspoon rice vinegar
- 1/2 teaspoon garlic powder
- 1 teaspoon lemon juice
- 1 tablespoon water (to thin, if needed)
- 1 tablespoon toasted sesame seeds
- 1 tablespoon puffed quinoa or hemp seeds (optional, for crunch)
- A handful of microgreens or fresh shiso leaves
Directions
- Preheat a grill or grill pan to medium-high heat.
- Score the flesh of the eggplant halves in a crosshatch pattern.
- Brush the cut sides with avocado oil, then drizzle with tamari and sesame oil. Sprinkle with salt.
- Place the eggplant cut-side down on the grill and cook for 4–5 minutes until nicely charred. Flip and grill for another 3–4 minutes, until soft and cooked through.
- In a small bowl, whisk together the yogurt (or mayo), tahini, rice vinegar, garlic powder, lemon juice, and water until smooth and creamy.
- Spread a generous amount of sesame sauce onto a serving plate.
- Place the grilled eggplant on top, drizzle with more sauce, and sprinkle with sesame seeds and puffed quinoa or hemp seeds.
- Garnish with microgreens or shiso leaves and serve warm or at room temperature.
Servings and timing
This recipe serves 2 people and takes approximately 10 minutes to prepare and 10 minutes to cook, totaling around 20 minutes.
Variations
- Vegan Option: Use plant-based yogurt or vegan mayo to replace the dairy.
- Different Veggies: Try this sesame sauce over grilled zucchini or portobello mushrooms.
- Add Heat: Stir a bit of chili oil or crushed red pepper into the sauce for a spicy twist.
- No Grill?: Roast the eggplant in the oven at 425°F (220°C) for 20–25 minutes instead.
- Soy-Free: Use coconut aminos exclusively in place of tamari.
storage/reheating
Store leftover eggplant and sauce separately in airtight containers in the refrigerator for up to 3 days. Reheat the eggplant gently in a skillet or microwave before serving. Whisk the sauce again before using if it separates.
FAQs
Can I make this dish ahead of time?
Yes, you can grill the eggplant and prepare the sauce in advance. Assemble just before serving for best texture.
What can I use instead of tahini?
You can substitute almond butter or sunflower seed butter, though the flavor will vary.
Is Greek yogurt keto-friendly?
Yes, full-fat Greek yogurt in moderate amounts fits well into a keto diet.
Can I bake the eggplant instead of grilling?
Absolutely. Roast the scored eggplant at 425°F (220°C) for about 20–25 minutes.
What is the best way to score eggplant?
Use a sharp knife to make shallow diagonal cuts in a crisscross pattern without cutting through the skin.
Can I skip the puffed quinoa or hemp seeds?
Yes, they’re optional. You can substitute chopped nuts or omit entirely for a smoother texture.
Does this dish work as a main course?
Yes, it’s hearty enough to be a light main, especially when paired with a salad or tofu.
What does shiso taste like?
Shiso has a unique herbal flavor with hints of mint, basil, and anise. It adds freshness and complexity.
How do I keep the eggplant from being bitter?
Modern eggplants are typically not bitter, but salting the flesh and letting it rest for 20 minutes can help draw out any bitterness if needed.
Can I serve this cold?
Yes, the eggplant and sauce taste great at room temperature or even chilled.
Conclusion
Keto Japanese Grilled Eggplant with Creamy Sesame Sauce is a flavorful and elegant dish that fits seamlessly into a low-carb diet. With its balance of smoky, creamy, and nutty elements, it offers a deeply satisfying culinary experience while staying healthy and keto-compliant. Ideal for warm-weather dining or as a gourmet addition to any meal, this recipe is sure to impress.
Print
Keto Japanese Grilled Eggplant with Creamy Sesame Sauce
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 2 servings 1x
- Category: Main Course
- Method: Grilling
- Cuisine: Japanese
Description
Savor the umami-rich flavors of Japan with this keto-friendly grilled eggplant, drizzled in a velvety sesame sauce and topped with crunchy seeds and fresh greens.
Ingredients
- 1 large eggplant, halved lengthwise
- 1 tablespoon avocado oil
- 1 tablespoon tamari or coconut aminos
- 1/2 teaspoon toasted sesame oil
- 1/4 teaspoon salt
- 1/2 cup full-fat Greek yogurt or keto mayo
- 1 tablespoon tahini
- 1 teaspoon rice vinegar
- 1/2 teaspoon garlic powder
- 1 teaspoon lemon juice
- 1 tablespoon water (to thin, if needed)
- 1 tablespoon toasted sesame seeds
- 1 tablespoon puffed quinoa or hemp seeds (optional, for crunch)
- A handful of microgreens or fresh shiso leaves
Instructions
- Preheat grill or grill pan to medium-high heat.
- Score the cut side of the eggplant halves in a crosshatch pattern. Brush with avocado oil, then drizzle with tamari and sesame oil. Sprinkle with salt.
- Grill eggplant cut-side down for about 4–5 minutes until charred. Flip and grill for another 3–4 minutes until soft and cooked through.
- In a small bowl, whisk together yogurt (or mayo), tahini, rice vinegar, garlic powder, lemon juice, and water until smooth and creamy.
- Spread a generous amount of the sesame sauce onto a serving plate.
- Place grilled eggplant on top, drizzle with more sauce, and sprinkle with sesame seeds and puffed quinoa.
- Garnish with microgreens or shiso leaves and serve warm or at room temperature.
Notes
- Use small eggplants for quicker cooking and sweeter flavor.
- Adjust sauce consistency by adding more water if needed.
- For added protein, top with grilled tofu or tempeh.
Nutrition
- Serving Size: 1 eggplant half with sauce
- Calories: 180
- Sugar: 3g
- Sodium: 380mg
- Fat: 15g
- Saturated Fat: 2.5g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 3g
- Protein: 5g
- Cholesterol: 5mg
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