Mirza Ghasemi — Smoked Eggplant & Egg (Best Iranian Food for Fasting)
Prep
15 mins
Cook
30 mins
Total
45 mins
Serves
3
Calories
210 kcal
Why This Works for Intermittent Fasting
Mirza Ghasemi is a Gilani classic built from smoked eggplant, garlic, tomato, and egg — a naturally low-carb, high-satiety plate. The eggplant delivers fiber and a rich, meaty texture, the egg brings complete protein, and the olive oil provides slow-burning fat. There is no rice, bread, or sugar in the dish itself, so it breaks a fast gently without a glucose spike.…
July 24, 2026
Mirza Ghasemi — Smoked Eggplant & Egg
Why This Works for Intermittent Fasting
Mirza Ghasemi is a Gilani classic built from smoked eggplant, garlic, tomato, and egg — a naturally low-carb, high-satiety plate. The eggplant delivers fiber and a rich, meaty texture, the egg brings complete protein, and the olive oil provides slow-burning fat. There is no rice, bread, or sugar in the dish itself, so it breaks a fast gently without a glucose spike. The heavy dose of garlic is a bonus: it supports metabolic and heart health, both goals people chase with intermittent fasting. Eat it with a spoon or scoop it with lettuce leaves instead of bread. See also What to eat in your eating window.
Ingredients
- 3 medium eggplants
- 4 large eggs
- 6 cloves garlic, minced
- 3 ripe tomatoes, grated (or 4 tbsp tomato paste + 2 tomatoes)
- ½ tsp turmeric
- 4 tbsp olive oil
- Salt and black pepper to taste
Method
- Smoke the eggplants. Char the whole eggplants directly over a gas flame or under a broiler, turning until the skin is blistered and the flesh is soft, about 15 minutes.
- Peel and mash. Let them cool slightly, peel off the charred skin, and mash the smoky flesh with a fork.
- Fry the garlic. Heat olive oil in a pan, add garlic and turmeric, and fry 30 seconds until fragrant.
- Add eggplant and tomato. Stir in the mashed eggplant and grated tomato. Cook 10 minutes on medium, stirring, until thick and the water cooks off.
- Add the eggs. Push the mixture to one side, crack the eggs into the pan, and stir them through until just set.
- Season and serve with salt and pepper, warm. Use lettuce cups instead of bread to keep it fasting-friendly.
Nutrition Per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~210 kcal |
| Protein | ~9 g |
| Fat | ~15 g |
| Net carbs | ~8 g |
| Fiber | ~6 g |
Values are approximate and vary with oil and tomato quantity.
Fasting Protocol Compatibility
| Protocol | Compatible? | Notes |
|---|---|---|
| 16:8 | ✅ Yes | Gentle, savoury way to break the overnight fast |
| 18:6 | ✅ Yes | Filling and low-glycaemic for the short window |
| OMAD | ✅ With protein | Add extra eggs or grilled chicken for a full meal |
| 5:2 (fast days) | ✅ Yes | Low calorie enough for a restricted day |
| 20:4 / Warrior | ✅ Yes | Good vegetable-and-egg opener |
Skip the bread and Mirza Ghasemi becomes one of the most fasting-friendly comfort foods in Persian cooking — smoky, satisfying, and kind to your blood sugar.
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Nutrition information is approximate. Consult a health professional for personalised nutrition advice.
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