These baked eggplant fries are a tasty and healthy alternative to fries. They are a delicious low carb and gluten-free side dish or snack enjoyed with a dip.
This recipe combines my love of eggplant and fries. What’s not to love! I accidentally made these one day during a cooking session and had a couple of thin eggplants in the fridge begging to be cooked. I simply sliced, coated and baked them. The eggplant fries were devoured quickly.
Selecting an Eggplant
I find that long thin eggplants make crispy eggplant fries. Purely as they are easier to cut into a fry shape. I also prefer to peel them too as sometimes the skin in eggplant can be on the bitter side. It’s also easier to coat the eggplant if it’s purely the flesh to dip and coat.
Ingredients
Just a few ingredients are used for this eggplant fries recipe. You could change the coating for your own taste.
- Eggplants - Firm and large eggplants.
- Almond Flour - finely ground eggplant.
- Parmesan Cheese - we use freshly grated Parmesan cheese.
- Oregano - add your own favorite spice mix.
- Egg - helps to stick the dry coating.
Eggplant Fries in Oven
Baking eggplant in oven instead of frying them reduces the amount of oil required and makes a healthier dish. Eggplant is like a sponge and will soak up more oil than is ever stated in a recipe. When a recipe states 2 to 3 tablespoons of olive oil and requires frying an eggplant, you know deep down that you are going to end up pouring half a bottle into the pan before the eggplant burns!
How to Make Eggplant Fries
Whether you bake or air fry these eggplant fries, get your dipping station prepared first.
Peel and cut the eggplant into sticks.
Prepare the dipping station.
Dip the eggplant sticks into the egg then the seasoned almond flour.
Place a single layer on a baking tray and bake until golden-brown.
Air Fryer Eggplant Fries
Air frying the eggplant fries is a great crispy option.
Place the coated eggplant fries in the air fryer basket.
Fry until crispy and golden.
Recipe Tips
- You could use coconut flour in place of almond flour to make this nut free. You would need to reduce the quantity and I’d advise you use half a cup and perhaps increase the Parmesan by a few tablespoons.
- Remove the outer skin as it can be bitter
- Cut as evenly as you can for an eggplant! You will need to turn them all over and arrange them on the baking tin.
- They can be air fried for a crispier dish too.
Storage
Place the fries in an airtight container or resealable plastic bag. Store the container or bag in the refrigerator. The fries should last for about 2-3 days.
Preheat your oven to 375°F (190°C). Spread the fries on a baking sheet and bake for about 10-15 minutes or until they are heated through and crispy.
From the Freezer: Preheat your oven to 400°F (200°C). Spread the frozen fries on
Flavor Variations
I have used various spices and herbs making these healthy eggplant fries and every batch is just as delicious. I’ve used zaatar, oregano, garlic powder, basil, chili and curry. All have received a great thumbs up from the Chief Taster and friends. You can take this simple eggplant recipe and add your own flavors!
Dips to Serve Eggplant Fries With
These eggplant fries are great as a side dish or appetizer but should be served with a dip. Here are a few suggestions.
Marinara Sauce
Other Low Carb Fries Recipe
Fill the void left by French fries with these other low carb healthy fries recipes:
Baked Eggplant Fries
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Ingredients
- 2 eggplants medium
- 1 egg beaten
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 cup almond flour
- ½ cup Parmesan cheese grated
- 1 teaspoon oregano
Instructions
Prepare the Eggplant Fries
- Wash, peel and cut the eggplant into fry like sticks. If you want them crispier, make them thin.
- Put the almond flour, salt, pepper, oregano and Parmesan into a shallow bowl and mix well.
- Dip the eggplant fries into the beaten egg, then place in the almond flour coating.
- Repeat until all the eggplant fries are covered.
Baked Eggplant Fries
- Preheat oven to 400°F/200°C.
- Place the eggplant fries onto a baking sheet covered with parchment paper.
- Bake for 15-20 minutes until golden, turning over half way through cooking. Cooking may vary depending upon thickness.
- Serve immediately with your favourite dip.
Air Fryer Eggplant Fries
- Place the coated sticks in the air fryer basket. Give a light spray of oil and cook at 200C/400F for 10-12 minutes until golden and tender.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
