Baked Eggplant Fries

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

Feta Pepper Dip

Cottage Cheese Ranch Dip

Avocado & Mustard Dip

Other Low Carb Fries Recipe

Fill the void left by French fries with these other low carb healthy fries recipes:

Halloumi Fries

Air Fried Jicama Fries

Zucchini Fries

Portobello Mushroom Fries

Turnip Fries

Asparagus Fries