Kashk-e Bademjan — Eggplant & Whey (Best Iranian Food for Fasting)
Prep
15 mins
Cook
30 mins
Total
45 mins
Serves
4
Calories
230 kcal
Why This Works for Intermittent Fasting
Kashk-e Bademjan is fried eggplant folded with kashk — a tangy fermented whey that is surprisingly high in protein. The dish is fibre-rich from the eggplant, protein-rich from the kashk, and topped with walnuts and caramelised onion for satiating fat. There is no sugar and only a little natural carbohydrate, so it breaks a fast without a spike. Kashk is fermented, so…
July 24, 2026
Kashk-e Bademjan — Eggplant & Whey
Why This Works for Intermittent Fasting
Kashk-e Bademjan is fried eggplant folded with kashk — a tangy fermented whey that is surprisingly high in protein. The dish is fibre-rich from the eggplant, protein-rich from the kashk, and topped with walnuts and caramelised onion for satiating fat. There is no sugar and only a little natural carbohydrate, so it breaks a fast without a spike. Kashk is fermented, so like yogurt it brings gut-friendly benefits after a long fast. Traditionally scooped with bread — for fasting, eat it with vegetables or a spoon. Read protein sources for fasting.
Ingredients
- 3 medium eggplants
- 1 cup kashk (liquid fermented whey)
- 2 onions, thinly sliced
- 4 cloves garlic, minced
- 3 tbsp chopped walnuts
- 2 tbsp dried mint
- ½ tsp turmeric
- 4 tbsp olive oil
- Salt and pepper to taste
Method
- Cook the eggplant. Peel, slice, and sauté the eggplants in olive oil with turmeric until deeply soft and golden, about 15 minutes. Mash roughly.
- Caramelise onions. In the same pan, fry the sliced onion slowly until deep brown; remove half for garnish.
- Fry garlic and mint. Add garlic and 1 tbsp dried mint to the onions, fry 30 seconds.
- Combine. Stir the mashed eggplant into the onion mix. Add most of the kashk and cook 5 minutes, thinning with a little water if needed.
- Top. Garnish with reserved onion, remaining kashk, walnuts, and a mint-oil drizzle.
- Serve warm with cucumber or celery sticks instead of bread.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~230 kcal |
| Protein | ~9 g |
| Fat | ~16 g |
| Net carbs | ~9 g |
| Fiber | ~5 g |
Values are approximate and vary with oil and kashk quantity.
Fasting Protocol Compatibility
| Protocol | Compatible? | Notes |
|---|---|---|
| 16:8 | ✅ Yes | Protein-and-fibre way to break the fast |
| 18:6 | ✅ Yes | Filling alongside a protein main |
| OMAD | ✅ With protein | Add grilled meat for a complete meal |
| 5:2 (fast days) | ✅ Small portion | Keep the oil modest for a lighter day |
| 20:4 / Warrior | ✅ Yes | Warm vegetable starter |
Eaten with vegetables rather than bread, Kashk-e Bademjan is a protein-rich, fibre-heavy, low-carb Persian dish that fits neatly into any fasting window.
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Nutrition information is approximate. Consult a health professional for personalised nutrition advice.
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