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Overview

Melitzanosalata

Greek Eggplant Dip, Melitzanosalata Dip, Smoky Aubergine Salad

This melitzanosalata recipe roasts whole eggplants until they collapse, then mashes the smoky flesh with garlic, lemon juice, red wine vinegar and extra-virgin olive oil. One serving is about 122 g, and the dip is ready in 55 minutes.

Melitzanosalata — the name joins melitzana, eggplant, with salata, salad — is the smoky eggplant dip of the Greek meze table, popular in Greece and Cyprus. Whole eggplants are charred over flame or roasted until they collapse, then mashed by hand with garlic, lemon and olive oil; the Mount Athos version adds capers and vinegar. It is a summer dip, served with warm bread and ouzo as part of a spread of small plates shared at the table.

Pairs well with: Warm pita bread, Kalamata olives and a glass of ouzo

Provenance

Greece flag Greece

Greek Taverna Classic

Mediterranean & Italy

Time Dedication

55m

15m prep • 40m cook

Batch Yield

6 Servings

135 kcal per serving

1 serving ≈ 122 g

Technical Skill

Easy

Easy (One Tray)

Meal Timing & Digestive Fit

Breakfast

Not Advised

Lunch

Inappropriate

Dinner

Inappropriate

Snack & Tea

Ideal Light Bite

Quick Prep (<30m) Occasions: A meze spread, a summer snack, a barbecue side, a vegan gathering Cost: Low — about $1–2 per serving at home
Tags: Vegetables Savory Vegan Gluten-free
Melitzanosalata — smoky eggplant dip spread on a slice of bread with parsley and garlic

Greek Taverna Classic

Photo: Badseed, CC BY-SA 3.0, via Wikimedia Commons

The Heritage Formulary

Measured Ingredients

Estimated cost: Low — about $1–2 per serving at home (USD)

A true melitzanosalata is mashed by hand, never blended smooth — the texture should stay rustic and the smoke should come through.

Execution Methodology & Culinary Technique

Step-by-Step Cooking Guide

Active 55m
P

Prep Stage: Pierce & Oil the Eggplants

5 Mins • Knife Work

Pierce each eggplant deeply all over with a fork — at least a dozen holes — and rub the skins lightly with a little of the olive oil. Chop the garlic, red onion and parsley while the oven heats.

Maestro Tip: Pierce deeply or the eggplants can burst in the oven — the steam needs somewhere to go.

  1. 1

    Roast the Eggplants

    35 Mins 200°C (400°F)

    Put the pierced eggplants on a lined baking tray and roast at 200°C (400°F) for 30–35 minutes, turning once halfway, until the skins are wrinkled and charred and the flesh feels completely soft when pressed.

    Roasting them whole, skin on, is what makes the flesh smoky — do not peel first.

    Done when: Skins are blackened in patches and the eggplants collapse when pressed.

  2. 2

    Cool & Scoop the Flesh

    10 Mins No heat — room temperature, ~20°C (68°F)

    Leave the eggplants to cool for 10 minutes, then peel away the charred skins and scoop the soft flesh into a colander. Leave to drain for 5 minutes so the dip does not turn watery.

    Draining is the difference between a creamy dip and a soggy one.

    Done when: The flesh is soft, smoky and no longer dripping.

  3. 3

    Mash with Garlic & Oil

    5 Mins No heat — room temperature, ~20°C (68°F)

    Chop the flesh roughly, then mash it in a bowl with a fork — by hand, never in a blender — until rustic and spreadable. Stir in the garlic and most of the olive oil.

    A fork keeps the texture rustic; a blender turns it into baby food and can make it bitter.

    Done when: The dip is thick, chunky and glossy with oil.

  4. 4

    Season & Rest

    5 Mins No heat — room temperature, ~20°C (68°F)

    Fold in the lemon juice, red wine vinegar, parsley, red onion and capers, then season with salt. Taste — it should be smoky, sour and garlicky. Leave to rest for 5 minutes, then drizzle with the remaining oil.

    The garlic mellows as the dip rests, so season boldly now.

    Done when: The dip tastes smoky and bright, with the garlic present but not harsh.

Finishing Touches & Plating

Spoon into a shallow bowl, drizzle with the last of the olive oil, scatter with parsley and capers, and serve at room temperature with warm bread — the dip tastes best an hour after making, once the garlic has mellowed.

Nutritional Physiology & Benefits

Nutrition

Energy

135

kcal / serving

Protein

2g

Complete AA

Carbs

11g

Complex

Fats

10g

Healthy

Per serving (6 servings · 1 serving ≈ 122 g)
Energy135 kcal
Protein2 g
Carbohydrates11 g
Fat10 g
Fibre4.8 g
Sugar5.7 g
Sodium338 mg
Per 100g
Energy110 kcal
Protein1.5 g
Carbohydrates8.8 g
Fat8.5 g
Fibre4 g
Sugar4.7 g
Sodium277 mg

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin C and folate (eggplant, lemon, parsley), vitamin E and K (olive oil), potassium (eggplant).

Smoky, Plant-Based Flavour

Roasted eggplant, garlic and lemon make a dip with real depth from just a handful of plants — no dairy, no additives.

Good Fats from Olive Oil

Extra-virgin olive oil brings monounsaturated fats and vitamin E, and gives the dip its silky, satisfying richness.

Fibre for Digestion

Eggplant is naturally high in fibre — about 5 g per serving — which supports digestion and keeps the dip filling.

Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

Sides

Warm Pita Bread

Soft, warm pita is the classic scoop — the smoky dip against warm, pillowy bread is the whole point of the meze.

Vegetables

Kalamata Olives

Salty, fruity Kalamata olives echo the capers in the dip and add a second briny note to the table.

Drinks

Ouzo or White Wine

A small glass of ouzo with ice, or a crisp white wine, cuts through the olive oil and suits a slow meze evening.

Sauces

Tzatziki on the Same Table

Cool, garlicky tzatziki next to smoky melitzanosalata gives the meze table two dips that contrast and complete each other.

Complete menu

Serve the melitzanosalata on a meze table with tzatziki, warm pita, Kalamata olives and grilled fish, and finish with fresh fruit.

Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

Blending It Completely Smooth

A blender turns melitzanosalata into a flat, sometimes bitter puree — the dip should stay rustic and chunky. Mash it by hand with a fork. This is general guidance, not medical advice.

A Second Raw-Garlic Dish at the Same Meal

The dip is already bold with raw garlic — another raw-garlic dish alongside can leave some people with stomach discomfort or strong breath. This is general guidance, not medical advice.

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

  • General adultsA smoky, creamy dip for a meze table — simple, plant-based and satisfying.
  • ChildrenMild versions work well for older children: use half the garlic and a little more lemon.
  • ElderlySoft, smooth and easy to eat; keep the garlic mild and serve the dip at room temperature.
  • Pregnant womenFine as a fresh dip, but keep the garlic moderate and eat it freshly made.
  • Breastfeeding womenA light, plant-based snack; the eggplant gives fibre and the dip is easy to digest.
  • AthletesA light snack with bread — good for a rest day, but too low in protein for a post-workout meal on its own.
  • Weight gainA good choice — take a generous serving with bread, olives and feta.
  • Weight lossA good choice — only about 135 calories per serving; keep the bread modest and load up on vegetables.

Health Conditions — Adjust or Avoid

Conditions

  • DiabetesOnly about 11 g of carbohydrate per serving — a reasonable choice; watch the bread you eat with it and ask your clinician about portion size.
  • High blood pressureOne serving carries about 338 mg of sodium — use less salt and fewer capers, and ask your clinician about portion size.
  • Kidney diseaseThe dish is plant-based and moderate in sodium — a reasonable choice; ask your clinician about portion size.
  • GoutThe dish is plant-based and low in purines — a reasonable choice for an occasional snack; ask your clinician about frequency.
  • Stomach issuesRaw garlic, onion and vinegar can irritate a sensitive stomach — use a mild version and eat a small portion first, and ask your clinician if symptoms persist.
  • Cardiovascular diseaseA good choice — the dip is rich in monounsaturated fat from olive oil and free of saturated fat; ask your clinician about portion size.
  • Fatty liverKeep the portion modest and favour vegetables over extra bread; ask your clinician about portion size.
  • Food allergiesNaturally gluten-free and vegan; contains no common allergens except garlic — check the bread you serve with it, and if you have a garlic sensitivity, ask your clinician.
  • Special therapeutic dietsA plant-based, gluten-free dip that suits many therapeutic diets — check with your clinician about sodium and garlic.

If you have a medical condition, consult your doctor before changing your diet.

Storage & Use

Storage & Use

How to store
Spoon into an airtight container and pour a thin layer of olive oil over the surface.
In the fridge
4 days.
In the freezer
Not recommended — the texture turns watery on thawing.
How to reheat
Do not reheat — serve at room temperature; let it stand out of the fridge for 20 minutes and stir well.
Freezing recommended
No — the texture does not survive freezing.
Signs it has spoiled
Sour smell, a darkened surface, or mould.

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