Baked Eggplant Fries - Divalicious Recipes (2024)

Published: · Updated: by Angela Coleby · This post may contain affiliate links · This blog generates income via ads ·

Spread the love

Jump to Recipe Print Recipe

Gluten FreeLow Carb

These baked eggplant fries are a tasty and healthy alternative to fries. They are a delicious 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. They were devoured quickly.

Baked Eggplant Fries - Divalicious Recipes (1)

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!

I have used various spices and herbs making these healthy eggplant fries and every batch is just as delicious. I’ve used zaatar, oregano, basil, chilli and curry. All haves received a great thumbs up from the Chief Taster and friends. You can take this simple eggplant recipe and add your own flavours!

Baked Eggplant Fries - Divalicious Recipes (2)

I used dried Parmesan in a jar. Sadly, fresh would not really work for this recipe. Freshly grated Parmesan in cheese is great in a salad or sprinkled over a baked dish, but when you want Parmesan as a coating, it needs to be the dried stuff in a jar!

Baked Eggplant Fries - Divalicious Recipes (3)

Selecting an Eggplant

I find that long thin eggplants make great 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.

Tip on Making Eggplant Fries

  • 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.

Dips to Serve Eggplant Fries With

Marinara

Cream Cheese blended with basil

Spicy Guacamole

Spicy Mayonnaise

Baked Eggplant Fries - Divalicious Recipes (4)

Other Low Carb Fries Recipe

Halloumi Fries

Air Fried Jicama Fries

Zucchini Fries

Portobello Mushroom Fries

Turnip Fries

Asparagus Fries

Baked Eggplant Fries - Divalicious Recipes (5)

Baked Eggplant Fries

Angela Coleby

A low carb eggplant fries for a delicious snack or appetiser

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Course Appetizer, Side Dish

Cuisine American

Servings 4 servings

Calories 246 kcal

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

  • Preheat oven to 400°F/200°C.

  • 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 zip lock bag and shake to blend.

  • Dip the eggplant fries into the beaten egg, then place in the zip lock bag. Shake until the fry is covered in the coating.

  • Repeat until all the eggplant fries are covered.

  • Place the eggplant fries onto a baking sheet covered with parchment paper.

    Baked Eggplant Fries - Divalicious Recipes (6)

  • 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.

Notes

Any nutritional analysis on the website is based on an estimate, calculated byhttp://nutritiondata.self.comfrom the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information

Nutrition

Serving: 1servingCalories: 246kcalCarbohydrates: 15.5gProtein: 12.3gFat: 17gFiber: 5.6g

The information shown is an estimate provided by an online nutrition calculator.

Tried this recipe? Mention @Divalicious_Recipes or tag #divaliciousrecipes

More Side Dishes

  • Palak Halloumi
  • Roasted Red Cabbage
  • Keto Baked Beans
  • Cabbage Fritters

Reader Interactions

Trackbacks

  1. […] Eggplant Fries […]

    Reply

  2. […] Eggplant fries (keto version) […]

    Reply

  3. […] Need a side dish to make a great lunch? Try these eggplant fries! […]

    Reply

  4. […] Baked Eggplant Fries – Divalicious Recipes […]

    Reply

  5. […] Eggplant Fries […]

    Reply

  6. […] Baked Eggplant Fries […]

    Reply

  7. […] Baked Eggplant Fries […]

    Reply

  8. […] And if you don’t like the idea of “fried” french fries, you could try the chili on these Baked Eggplant Fries! […]

    Reply

Baked Eggplant Fries - Divalicious Recipes (2024)

FAQs

Why do you soak eggplant in milk? ›

Soak eggplant slices or cubes in milk for about 30 minutes before cooking. The milk not only tempers the bitterness, but it actually makes for eggplant that is extra creamy, since the vegetable acts like a sponge and soaks up a good amount of milk in its flesh.

What is the secret to cooking eggplant? ›

Eggplants are known to absorb a lot of fat while cooking. A useful tip to prevent sogginess and greasiness is to salt sliced or diced eggplant and let it sit for an hour. This helps to draw out moisture. Next, rinse and drain any liquid from the sliced eggplant, then pat dry before cooking.

Should eggplant be peeled before roasting? ›

While the skin of a small young eggplant is edible, the skin becomes bitter on larger or older eggplants and should be peeled. When in doubt, the answer to, "Do you peel eggplant before cooking?" is yes, peel it. Use a vegetable peeler or paring knife to remove the skin.

What happens if you don't salt eggplant before cooking? ›

Older recipes call for salting eggplant to draw out the bitter juices, but today's eggplants are less bitter (unless very large), so salting is largely unnecessary. It will, however, help the spongy flesh absorb less oil and crisp up like a dream.

How to prepare eggplant before baking? ›

However, if you can't get your head around cooking eggplant without salting it, here's how: sprinkle the cubed eggplant with 1 tsp salt, toss, leave in colander for 30 minutes. Rinse then thoroughly pat dry, toss with oil and pepper (NO SALT), roast per recipe.

Why soak eggplant in salt water? ›

Salting eggplant is often explained on two points: The first point contends that eggplants can be quite bitter, and salting helps cut the bitterness. (No, salt doesn't draw out bitterness. It just helps hide it.) Second, salting eggplants reduces the sponginess and leaves you with a creamy, silky texture.

Why do you soak eggplant in vinegar? ›

Why do you soak eggplant in water and vinegar? Soaking eggplant in water and vinegar helps remove some of the vegetable's natural bitterness. This step also helps preserve some of the skin's color so it stays a vibrant purple even after cooking.

Why is my baked eggplant tough? ›

Undercooking It

Undercook them and you'll be left with a bitter-tasting veggie that has the texture of a cotton ball, says Norton. "Most recipes can accurately predict how much time it will take for eggplants to fully cook. Go for a 15 minute minimum with thin slices of tender eggplant varieties," she says.

Do you salt eggplant before or after cooking? ›

Salting the cut side of an eggplant before you cook it helps draw out water—we won't go into the specific science, but it involves words like “osmosis” and “ions”—and jump starts that process.

When should you not eat eggplant? ›

When looking at the exterior of the eggplant, check the stem and cap. Both should be green and fresh-looking. If they are starting to fade in color, that's an indicator that the vegetable may be spoiling. You'll also want to toss the eggplant if there is any mold on the stem or cap.

Why is my roasted eggplant bitter? ›

Larger, more mature eggplants can be more bitter, typically because their seeds are larger and seeds tend to hold on to the most bitter flavors. 3. Eggplant Variety: The bitterness can also depend on the variety.

Should eggplant be refrigerated? ›

Eggplants do not store well for long periods of time. Without refrigeration, eggplants can be stored in a cool, dry place for 1 or 2 days. If you don't intend to eat the eggplant within 2 days, it should be refrigerated.

Should eggplant be soaked in water? ›

I tend to soak the slices in a bowl of water with a couple of tablespoon of salt for about 30-45 minutes. It doesn't have to do with bitterness, but I find that in doing this, the fried eggplant turns out less greasy," Jenkins says.

Why do you soak eggplant in cold water? ›

Next, soak the eggplant in ice-cold water: The chill shocks the surface of the vegetable and fills tiny air pockets between the cells, preventing the oil from entering them.

Why do you soak eggplant in water and vinegar? ›

Soaking eggplant in water and vinegar helps remove some of the vegetable's natural bitterness. This step also helps preserve some of the skin's color so it stays a vibrant purple even after cooking.

Top Articles
Latest Posts
Article information

Author: Lidia Grady

Last Updated:

Views: 5658

Rating: 4.4 / 5 (65 voted)

Reviews: 80% of readers found this page helpful

Author information

Name: Lidia Grady

Birthday: 1992-01-22

Address: Suite 493 356 Dale Fall, New Wanda, RI 52485

Phone: +29914464387516

Job: Customer Engineer

Hobby: Cryptography, Writing, Dowsing, Stand-up comedy, Calligraphy, Web surfing, Ghost hunting

Introduction: My name is Lidia Grady, I am a thankful, fine, glamorous, lucky, lively, pleasant, shiny person who loves writing and wants to share my knowledge and understanding with you.