Recipe description
June 13, 2026
Miso Eggplant Dip
Creamy miso eggplant dip to support gentle digestion and fiber diversity.
92%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: wheat, egg, tree_nut, soy, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from eggplant, sesame, and garlic.
- Contains miso, a fermented ingredient that adds depth and gut-friendly compounds.
- Offers plant diversity with eggplant, miso, garlic, and sesame plus healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Eggplant
1.5
cup
Miso
2
tablespoon
Garlic
2
piece
Sesame oil
1
teaspoon
Soy sauce
2
teaspoon
Lemon
0.5
piece
Oil, olive
1
tablespoon
Sesame seeds
1
tablespoon
Onion, green
1
piece
Sugar, white
1
teaspoon
Instructions
1
Preheat the oven to 400°F (200°C).
2
Slice the eggplants in half lengthwise and score the flesh.
3
Drizzle with sesame oil, salt, and pepper.
4
Roast in the oven for 25-30 minutes until tender.
5
Let the eggplants cool slightly, then scoop out the flesh.
6
In a blender, combine eggplant flesh, miso, garlic, and blend until smooth.
7
Serve the dip with fresh vegetables or whole-grain crackers.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
6 g
Protein
18 g
Carbohydrates
6 g
Fiber
5 g
Sugar
12 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
Is this dip vegan?
Yes—it's built from eggplant, miso, garlic and sesame and contains no animal products. Check that your miso is dairy-free and note gluten content if needed.
Is this dip gluten-free?
Not automatically. Use gluten-free miso (some miso contains barley) and check the label.
Does heating miso kill probiotics?
High heat can reduce live cultures. If you want probiotic benefits, add miso at the end or keep the dip warm but not boiling.
What allergens are in this dip?
Contains soy (miso) and sesame. If you have soy or sesame allergies, adapt the recipe.
What should I serve it with?
Crunchy vegetables, whole-grain crackers, pita, or use it as a spread on bread.
How long does it keep in the fridge?
About 3–4 days in an airtight container.
Can I freeze this dip?
Freezing is possible, but the texture may change; best enjoyed fresh.
How can I adjust the flavor?
Tweak the garlic and miso amounts to taste; for milder, use less miso (and garlic); for a stronger flavor, use more miso. Optional additions like lemon juice or sesame oil can also alter the aroma.
Is this a gut-friendly option?
It provides fiber from the eggplant and includes fermented miso; pairing with other fiber-rich foods fits a balanced, fiber-forward eating pattern.
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