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Baked Eggplant Fries

Baked Eggplant Fries: Irresistibly Crunchy and Healthy Delight

These Baked Eggplant Fries are a healthy, low-carb alternative to traditional fries, offering irresistible crunch and flavor.
Prep Time 10 minutes
Cook Time 25 minutes
Resting Time 10 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Snacks
Cuisine: Mediterranean
Calories: 150

Ingredients
  

For the Fries
  • 1 large Eggplant Use a heavy eggplant with smooth skin.
  • 1 cup Panko Breadcrumbs Enhances crunch; substitute with regular or gluten-free breadcrumbs.
  • 2 tablespoons Olive Oil Can swap for avocado oil.
For the Seasoning
  • 1 teaspoon Salt Adjust to taste.
  • 1 teaspoon Black Pepper Fresh ground is best.
  • Optional Herbs/Spices Italian seasoning, cayenne, or Parmesan cheese.

Equipment

  • baking sheet
  • Colander
  • Mixing bowls
  • parchment paper

Method
 

Step-by-Step Instructions for Baked Eggplant Fries
  1. Step 1: Start by washing your eggplant thoroughly, then slice it into fry-shaped pieces, aiming for uniform thickness to ensure even cooking. Sprinkle the slices generously with salt and let them rest in a colander for about 10 minutes.
  2. Step 2: After the eggplant has rested, rinse the slices under cold water to remove the excess salt and moisture. Gently pat them dry with a clean kitchen towel or paper towels.
  3. Step 3: In a large mixing bowl, toss the dried eggplant slices with olive oil until they’re evenly coated. In another bowl, combine panko breadcrumbs with your favorite spices. Take each eggplant slice and press it into the breadcrumb mixture.
  4. Step 4: Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and arrange the coated eggplant slices in a single layer. Bake for about 25 minutes, flipping halfway through.
  5. Step 5: Once your Baked Eggplant Fries are golden and crispy, remove them from the oven and let them cool for a couple of minutes. Serve them hot with your favorite dipping sauce.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 20gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 300mgPotassium: 400mgFiber: 6gSugar: 4gVitamin A: 200IUVitamin C: 2mgCalcium: 40mgIron: 1mg

Notes

Ensure eggplant slices are uniform in thickness to promote even cooking. Store leftovers in an airtight container in the fridge for up to 2-3 days.

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