Baked Eggplant Fries
Learn to make these crispy baked eggplant fries as a healthy alternative to traditional french fries with a crispy coating of breadcrumbs and Parmesan cheese.
Coated in a flavorful breadcrumb mixture and baked to perfection, Baked Eggplant Fries make the ultimate side dish, snack, or appetizer. Made only with eggplant, breadcrumbs, cheese, and egg whites, these healthy snacks are easy to make and are ready in under 30 minutes!
It’s no secret that I love (like, really love) a good healthy fry alternative. I have tried everything from Parmesan Zucchini Fries to Spicy Green Bean Fries and have yet to be disappointed. So, one day when I was wondering what to do with an eggplant I had in the pantry, it was a no-brainer. I had to make a recipe for eggplant fries.
The results? Astounding. These mouth-watering vegetable fries are crispy on the outside and tender on the inside. Just in time for game day parties, these Baked Eggplant Fries make the perfect healthy appetizer or side dish. They feature the same delightful crunch and delicious flavor of traditional fries, but without all the guilt.
The best part is that these healthy eggplant fries are beyond easy to make. All you have to do is cut the eggplant into strips and dip them in our simple homemade breadcrumb mixture. Then, you simply pop them into the oven and let the magic happen.
So, whether you need a healthy side dish for burger night or a game day appetizer, these eggplant fries are the answer. For a match made in heaven, I recommend pairing these fries with some Healthy Honey Mustard or Tzatziki Sauce. Trust me, you’re going to love it.
To make these oh-so-satisfying crispy eggplant fries, you are going to need the following key ingredients:
- Eggplant: Eggplant is a high-fiber, low-calorie food, and it is incredibly nutrient-dense. They are a close relative of potatoes, making them perfect for turning into fries.
- Breadcrumbs: You can use regular Italian breadcrumbs or whole wheat. These will form the base of our homemade breadcrumb mixture, making these fries extra crunchy and delicious. Panko breadcrumbs will also work here.
- Egg whites: Egg whites are high in protein and nutrients, yet low in just about everything else. They help to ensure that our breadcrumb mixture sticks to the fries
- Parmesan cheese: This adds a ton of delicious and cheesy flavor to our breadcrumb mixture, and pairs brilliantly with the eggplant.
- Optional: Add some spices to add even more flavor. Consider adding garlic powder, black pepper, red pepper flakes, paprika, Italian seasoning, or oregano,
Baked Eggplant Fries Recipe Tips
Want to make the best eggplant fries possible? I’ve got you covered. Here are some of my top tips to take into consideration when making these healthy fries:
- Cut your eggplant in uniform shapes to ensure that your fries cook evenly. I recommend cutting into one-inch rounds, then slicing those rounds into strips. Each strip should be about ½ inch thick.
- Leave the skin on your eggplants! This will help the fries hold their shape throughout the coating and cooking process, not to mention it reduces food waste.
- For quick and easy coating, dump the breadcrumb mixture into a Ziploc bag. Then, simply drop the eggplant fries into the bag and shake to coat.
- When placing the fries onto a baking sheet, be careful not to overcrowd them. You want them to cook all the way through, so there shouldn’t be any layering or excessive touching.
How to Serve Eggplant Fries
Baked eggplant fries make the perfect healthy appetizer or snack for any occasion. You can serve them as a standalone dish or as a side dish to your favorite burger or sandwich. Personally, I love leaving them out at parties with some dipping sauce on the side. Be warned, they tend to go in the blink of an eye!
While you can always go with the classic ketchup or ranch, here are some of my favorite healthy sauce ideas to pair with this dish:
- Creamy Chipotle Sauce
- Homemade Marinara Sauce
- Jalapeno Ranch Dressing
- Avocado Ranch Dip
- Yogurt Blue Cheese Dressing
If you can't think about fries without thinking of a burger, consider pairing this with a tasty Cowboy Turkey Burger, Ranch Chickpea Burger, or Chicken Zucchini Burger.
Here is everything you need to know about storing these eggplant fries for later:
- To prep, cut the eggplant into strips and bread them. You can then place the breaded eggplant slices in an airtight container and refrigerate for up to 8 hours before baking.
- To store, make sure the leftover fries have cooled completely and then place in an airtight storage container. You can refrigerate them for up to 5 days.
- To freeze, place leftover fries in an airtight storage container and freeze for up to 3 months.
- To reheat, thaw the fries in the fridge overnight and bake for 5-10 minutes, or until warmed through.
Can I make these in the air fryer?
Absolutely! To make these eggplant fries in the air fryer, start by breading the eggplant as you would for the oven. Then place them in a single layer (you may need to do a couple of batches) and cook at 375 degrees for 4-5 minutes. Flip over and cook an additional 3-5 minutes until golden brown.
Frequently Asked Questions
Here are the answers to some of the most frequently asked questions about these baked eggplant fries:
Are eggplant fries healthy?
Yes! Not only are eggplants rich in antioxidants, vitamins, and minerals, but they are also low in calories. Additionally, by baking these eggplant fries at home, we’re able to control exactly how much salt and oil is used. This makes these eggplant fries a healthy alternative to the real thing.
Do you have to peel the eggplant before frying?
No. Eggplant skin is not only edible, but it actually contains a powerful antioxidant called nasunin, which protects your brain cell membranes and assists with waste removal. Another added bonus of eggplant skin is that it helps the fries to maintain their shape during the coating and cooking process.
Why are my eggplant fries soggy?
Eggplants are made of a soft, spongy flesh that is loaded with air pockets. These air pockets are quick to soak up oils and other hot liquids, making your fries soggy. The key to preventing soggy fries is reducing the amount of oil they absorb. You can do this by microwaving the fries before cooking them to draw out some of the moisture or sweating them with salt and paper towels.
More Baked French Fries Recipes
If you liked this healthy appetizer recipe, try these next:
Baked Eggplant Fries
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- 1 large eggplant
- 1 tbsp olive oil
- 2/3 cup seasoned breadcrumbs (whole wheat or regular)
- 1/4 cup Parmesan cheese
- 1 tsp garlic powder
- 2 egg whites
- Cooking spray
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
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