eggplant fries keto

The eggplant fries should be slightly browned on each side, but not burnt. Eggplants are a moderate carb vegetable. However, the eggplant comes to life in the pan. If you are using an counter top air fryer … How to Make the Best Keto Eggplant Fries Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a bowl. Keto Pantry List! Is Eggplant Keto-Friendly? Eggplant Fries – Keto/Low Carb/Gluten-Free. 30 Day Keto Meal Plan PDF for Weight Loss. When you've grown up eating ketchup on everything, and I mean everything, you go looking for these types of things. If you eat cheese, you could add 3 tablespoons of finely grated Parmesan instead of the nutritional yeast . Copyright ©2018, Keto Domain. Let me help you get the body you want and the health you need for life with my program. I use my Marinara Sauce to dip the eggplant fries in, because it’s quick and easy to make! Heat the oil in a wide skillet over high heat on the stove. amzn_assoc_linkid = "a3a084ad6c590ac579be16954ccd615f"; In other dish, combine almond meal, seasonings, and cheese (if using) until well-mixed. 56% Fat, 19% Protein, 25% Net Carbs - not perfectly keto, but they are a side dish to a higher fat meal, or dip them in plenty of mayo! (adsbygoogle = window.adsbygoogle || []).push({}); Enjoy learning from our website, or have you received personal help from Janine? Eat these on a day when you haven't had too many other carbs, and know your serving size. Cheese-y Eggplant Fries: Add a 1-1/2 tablespoons of nutritional yeast to the batter. Your email address will not be published. I go old school: salt them on layers of paper towels and weigh down with a cutting board and heavy large cans of tomato sauce (or something of equal weight). Enjoy learning from our website, or have you received personal help from Janine? You only need to flip once! I find the easiest way to make the breading, is to cut the cheese into chunks, and grate it in the food processor. Line a large baking sheet with parchment paper. It’s my favorite Keto friendly and gluten-free breading mixture to use! Mix the pork rinds, cheese, and seasoning together in another shallow bowl. Imagine steak fries or thick-cut french fries.  and check out my If not, you can go to the keto products section of my blog to order nut flours cheaply on Amazon. In a small bowl, beat the 2 eggs. December 26, 2019 by Keto Cooking Christian 4 Comments. They are ready to eat! Line a 9"x13" baking dish or cookie sheet with foil. Enjoy this healthy alternative to french fries, made of eggplant! But if you stick to a slimmer eggplant, you can skip the salting, as I did with these, and they won’t be bitter! amzn_assoc_marketplace = "amazon"; In another medium bowl, combine the parmesan cheese, coconut flour, garlic powder, salt, pepper and parsley flakes. Pre-heat oven to 350F. They are a non-starchy vegetable and 1 pound of eggplant has only 137 calories, 1g of fat, 32g of carbs, 16g of fiber, 5.4g of protein and a net carb count of only 16g! You know, the crunchy outside and squishy inside of a thick-cut french fry. Modified: Jul 3, 2020 by Lisa MarcAurele 6 Comments - This post may contain affiliate links. This baked eggplant fries recipe will give you just that. When all the pieces of eggplant have been coated, put baking pan in oven. If you don’t have parmesan cheese on hand, you can substitute with grated Romano or asiago cheese instead. Peel the eggplant and cut into strips about 3/4 inch wide and 4 inches long to mimic fries. Grill for 5-6 minutes per side and flip. At the 15 minute mark, remove the pan from the oven, flip the eggplant pieces to the oppose site, and continue baking for the remaining 15 minutes. Eggplant is actually a great vegetable for the Keto diet! I think you’ll find this Keto eggplant recipe as delicious as I do, and will want to enjoy them often! Peel the eggplant and cut into strips about 3/4 inch wide and 4 inches long to mimic fries. amzn_assoc_title = ""; Shop  amzn_assoc_region = "US"; This has the perfect balance of flavor and gives such a wonderfully crunchy texture to anything I bread with it. Switch skin. Please consider donating to help fund our site! Repeat until all the eggplant fries are covered. The gluten-free breading makes them crunchy on the outside, but tender on the inside. I mean, sometimes a girl just needs her ketchup, whether she is keto or not! Keto Eggplant Parmesan (Contains Dairy) – Keto Diet Blog. Dip the eggplant into the egg and then into the breading mixture (lightly, do not press into the mixture). Set aside. Thus, eggplants are a very popular ingredient in keto recipes. They're yummy and go perfectly with a dipping sauce of no sugar added ketchup or a mayonnaise aioli. Plus delicious keto recipes, reliable information and diet updates! If you are looking to reverse type 2 diabetes without medication, these low carb eggplant fries may be just what you need for dinner tonight! Arrange the eggplant slices in a single layer on the prepared baking sheets. Serve with Low Carb marinara sauce and enjoy! And they are another versatile keto vegetable like cauliflower that can be used to substitute for many old high carb vegetables like potatoes. You might also be surprised to see how low the eggplant carbs are, which I mention towards the end of this page. Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a bowl. It’s low carb, but also loaded with fiber, vitamins and minerals! Begin an assembly line: dip eggplant slices into egg mixture, then coat with almond meal mixture. White potatoes get swapped with healthy eggplants, while a savory mix of almond flour and Italian seasonings create the perfect, golden-brown coating.. EGGPLANT FRIES 2 eggplants 2 cups almond flour Cayenne pepper to taste Salt and pepper to taste 2 eggs, beaten Coconut Oil Spray. In another medium bowl, combine the parmesan cheese, coconut flour, garlic powder, salt, pepper and parsley flakes. Cut eggplant into steak fry-sized slices and set aside. Place your coated eggplant slices on your hot grill, evenly spaced out. Quick and easy to make, these eggplant fries keep snack time Paleo-friendly and gluten-free. Ingredients You’ll Need. This post may contain Amazon or other affiliate links. See Disclosure Serve with a side of no sugar added ketchup or mayonnaise. https://ketodietapp.com/Blog/lchf/Chips-Crisps-Rosemary-Garlic-Eggplant-Chips https://www.ketodomain.com/keto-recipes/baked-eggplant-fries In a small bowl, beat the 2 eggs. https://www.thekitchn.com/how-to-bake-eggplant-fries-233537 Dry completely on paper towels. The shorter rounder eggplant has many more seeds and you would want to salt the eggplant before cooking it. Low Carb Eggplant Fries, Keto Style! Cut off the stem and end of the eggplant. I believe the Keto diet, paired with a few other tools, is a fantastic way to achieve this goal. The key to getting the perfect texture in these fries, is having the right combination for your breading. What’s better is that eggplant is an incredibly versatile ingredient that can be cooked in a variety of different ways (baked, roasted, grilled, fried, etc.) Directions. As an Amazon Associate I earn from qualifying purchases, through links in this post. Since traditional potato fries are usually out when you’re on a low carb diet, I’m always looking for alternatives. If fries are not your thing, you can cut the eggplant into thin rounds or chips instead. Dip the piece in the egg batter, making sure the egg coats each side. This procedure does improve the texture and flavor, but it’s not absolutely necessary, so if you are in a hurry, feel free to skip this step. Popular keto-friendly recipes with eggplant include eggplant parmesan, eggplant lasagna, eggplant rollatini, and eggplant fries. amzn_assoc_placement = "adunit0"; I’ve added a step in which you “sweat” the eggplant by sprinkling it with salt and letting it drain in a colander for about 20-30 minutes. Growing up in an Italian family, eggplant was a regular on our dinner table! These oven-baked eggplant fries are made without breadcrumbs. In batches, fry eggplant slices in hot oil - about 4 minutes per side until golden. All Rights Reserved. Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a. Oven-Baked Eggplant Fries. amzn_assoc_tracking_id = "ketocookingch-20"; The almond flour loves to coat too thick. amzn_assoc_search_bar = "false"; If you like eggplant, you are going to love these fries! An 82 gram-serving (1 cup) of eggplant only has 2.3 grams of net carbs and 20 calories which makes it a keto-friendly food. Coat eggplant slices with egg wash then flour mixture. The recipe isn't a perfect keto macros ratio, but if you dip them in mayo or a sour cream dip, you can increase your fat ratio. Finally, coat the eggplant in the almond flour/parmesan mixture. Your information will *never* be shared or sold to a 3rd party. One by one, dip the eggplant slices in the egg, then coat them in the pork rind breading. With a fork or other similar tool, pick up a single piece of eggplant. Eggplant is Low Carb and Keto. 3. Shake off any excess breading and place on a plate. I use a mixture of almond flour, grated parmesan cheese and Pork Rinds (plain) along with herbs and spices. TIA! Cook at 350F for a total of 30 minutes. Sometimes on the keto diet you just need to feel that french fry texture. They are paleo, low-carb, and keto. amzn_assoc_ad_type = "smart"; Shake until the fry is covered in the coating. Once each side is coated, make sure to tap each side of the eggplant to get off the excess coating. If you love eggplant recipes like we do, these easy eggplant fries are for you. Our version is definitely Keto … 4. Low in Carbs: Eggplants are a great choice for keto-ers due to their low net carb content. Otherwise the egg just won't hold, and then neither will the almond flour/Parmesan outer layer. ... Keto Diet; Search for: Search. This is what I do whenever I make eggplant parm. In terms of taste, these are just plain yummy. Pour into a separate shallow, wide dish. Shake off any excess breading and place on a plate. Lay the slices in the hot oil. I absolutely LOVE these and they make for one amazing Low Carb side dish! Please consider donating to help fund our site! You can use your favorite store-bought sauce if you have some on hand. Season the eggplant slices … amzn_assoc_ad_mode = "manual"; Eggplants also contain nasunin, an antioxidant that prevents free radicals from damaging brain cells. Enjoy this healthy alternative to french fries, made of eggplant! What can pork rinds be substituted with? Dip the eggplant into the egg and then into the breading mixture (lightly, do not press into the mixture). These Keto french fries are a fun spin on eggplant parm, but they’re cut into fries and dipped in Marinara Sauce. You’ll see those sizzling grill marks on the other sides. They are the perfect side dish for any meal. Subscribe to Receive FREE Recipes and FREE Beginner's Guide to Keto eBook! Perhaps the eggplant's best quality is its ability to absorb oils and other fats during cooking. I’m Julianne, welcome!  Eating healthy doesn’t mean you have to sacrifice great flavor.  I offer tasty and indulgent Keto & Low Carb recipes that will never leave you feeling deprived! 15 Ways to Add More Keto Fat into Your Diet, Tips to Help Break a Weight Loss Stall on Keto. Other Spice Options: These fries are also great with East Indian spices (e.g., garam masala or curry powder), Thai curry paste, smoked paprika , or cumin. You can bake the Eggplant fries as is or take it to the next level Sprinkle generously with Parmesan Cheese coating all the strips. Again, shake or let the excess egg batter drip off for a second or two. Sure you can but they might not turn out as crunchy. I’m trying to limit oil and frying. Arrange the dipping mixture in a row: coconut flour plate, egg mixture bowl, followed by the almond flour/parmesan plate, then your baking dish. *Macros do not include optional marinara sauce.  Be sure to calculate according to the sauce you use. Fry the eggplant slices in the oil for 3-4 minutes per side until both sides are dark golden brown. Cut the eggplant in half. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites. A plate will actually do fine. The gluten-free breading makes them crunchy on the outside, but tender on the inside. The eggplant that I use is longer and slimmer, because they have less seeds and are therefore less bitter. Ingredients: eggplant, salt, egg, heavy whipping cream or coconut milk or almond milk, almond flour, coconut flour, dried Italian herbs, Parmesan cheese or any hard cheese, pepper, ghee or coconut oil, … Tips for making the Easy Fried Keto Eggplant. +Knowledge Base Videos on Keto, Nutrition & Weight Loss, +Additional Health Techniques for Lasting Weight Loss. Dip each side in the coconut flour. Eggplant parm is one of my favorite meals and has been ever since I was a child. More about me…, Copyright © 2020 Keto Cooking Christian on the Foodie Pro Theme all rights reserved. See my Disclosure. Is Fried Eggplant Keto? Peel and cut the eggplant into french-fry shapes. Dip the eggplant fries into the beaten egg, then place in the zip lock bag. Slice the unpeeled eggplant into 1/2-inch rounds, discarding the ends. amzn_assoc_asins = "B0079OYIFS,B00DL9LNNU,B00Y8HZS1W,B014V10S4Q"; Could you bake these in an oven? I find that it make the mixture more blended that way and the food processor does all the work for me! You can just sub with equal parts of almond flour and parmesan. Shake off excess flour. Then I add in the pork rinds, almond flour and spices to blend everything together. Brush it lightly with oil … Lay the piece on the baking pan and repeat with each slice of eggplant. . The "fry" batter is actually made up of simple ingredients. Put the almond flour, salt, pepper, oregano and Parmesan into a zip lock bag and shake to blend. *Exact measurements are listed in the recipe card below. The first coconut flour layer is actually super important. Shallow fry the eggplant in batches for a few minutes on each side or until golden. Coating the eggplant with the fry batter takes a little practice. Switch to the light mode that's kinder on your eyes at day time. 4. Switch to the dark mode that's kinder on your eyes at night time. In a shallow bowl, stir together the almond flour, cayenne pepper, salt, and black pepper. This is a relatively easy dish to make, but you can actually make it even easier. 2. Instructions. my favorite products on Amazon 1 cup of  raw eggplant has 4.8 carbs, with 2.5 grams of fiber, which amounts to only 2.3 net carbs, not too shabby! Serve with Homemade Marinara Sauce or other Low Carb sauce. Pour out your coconut flour into a shallow, wide dish. It should be a VERY thin layer of coconut flour. Copyright © 2019 KetoDomain.com, All rights Reserved. Normally when you think of Fried Eggplant it’s not Keto because of all the carbs in the traditional breadcrumbs or flour used to coat it. Eggplant … Hi there. Eggplant is a low-calorie and keto-friendly vegetable that you can squeeze into your ketogenic diet. Keto Snickerdoodle Muffins – Low Carb/Gluten-Free », Roasted Garlic and Rosemary Mashed Cauliflower, Jalapeño Popper Cauliflower “Mac” and Cheese. Preheat the oven to 400F. Cut the eggplant into 1/2" x 1" thick pieces, that are 3-4" long. If you've been cooking keto, LCHF or gluten-free for a while now, you should have everything in your pantry. Once they are all breaded, heat a skillet to medium high heat and add the oil. Place fried eggplant on a large plate with paper towel to absorb any excess oil. * Percent Daily Values are based on a 2000 calorie diet. Top with a tbsp of your favorite heated jarred tomato sauce. Meanwhile crack the eggs in a shallow bowl (cereal or soup bowl) large enough to hold an eggplant round and scramble with a fork. They are pretty easy to make and they taste really good especially when … For verily I say unto you, That whosoever shall say unto this mountain, Be thou removed, and be thou cast into the sea; and shall not doubt in his heart, but shall believe that those things which he saith shall come to pass; he shall have whatsoever he saith. https://www.bitesforfoodies.com/recipes/crispy-baked-eggplant-fries Eggplant… Anyways, they aren't meant to be a main meal - just a side dish to keep your carbs low while enjoying some keto french fries! Place the eggs in a separate bowl and whip until frothy. Be sure to add hello@ketocookingchristian.com to your contacts list, so you won't miss any emails! and a low-carb replacement for many high-carb ingredients. The cool thing about eggplants is they're relatively cheap at the store for the size of the vegetable you get. You can bread and fry them up the same way, then dip in marinara sauce. Salt eggplant to taste. You can read more about the health benefits of eggplant in this article. You can mix in spices if you like, I like them plain so I can dip them in no sugar added ketchup. Beat the eggs together in a separate … Beat the eggs together in a separate bowl. Spray them with olive … In reality, all the layers of this keto fry batter are important and give the fries their full texture. Sign up to get your copy of our Keto Diet e-book for FREE immediately in your inbox! Heinz has a nice no sugar added ketchup that I use. A yummy thick-cut french fry substitute with eggplant for the keto diet, LCHF or gluten-free diets. My belief is that everyone can achieve a healthy lifestyle – body and mind. Whisk together egg and olive oil in one shallow dish, set aside. Mix the equal parts almond flour and parmesan cheese into a good mixture. Bake at 400 F for 30 minutes till slightly crispy and browned. 1. Shake or tap off any excess. The local farm had a barrel of their delicious (and just about out-of-season) eggplants last week. Start heating your oil in a medium saute pan. Place on another plate lined with paper towels, as you remove them from the pan. Privacy Policy, Terms and Disclosure Affiliates Disclosure. : Slice the eggplant into 10-12 rounds, sprinkle them with salt and put in a colander to drain for 15 minutes. Although eggplant tends to pack a lot of moisture (which can result in a soggy veggie), baking it in this version keeps the eggplant tender but still firm. Information and diet updates of taste, these easy eggplant fries: add a tablespoons! Actually super important are listed in the egg, then coat them in no sugar added ketchup that I is!, vitamins and minerals powder, salt, pepper and parsley flakes level sprinkle generously with parmesan cheese on,. Give the fries their full texture like them plain so I can dip them in the pan eggplant! Fry texture the pan out my Keto pantry list that prevents FREE radicals from damaging brain.! Keto friendly and gluten-free love these and they make for one amazing low diet. 2020 Keto cooking Christian 4 Comments dipped in Marinara sauce parmesan into a zip lock bag, reliable and. Trying to limit oil and frying texture in these fries friendly and gluten-free breading to. Spices if you love eggplant recipes like we do, these eggplant fries into the mixture.! Using ) until well-mixed for these types of things Amazon or other tool! On eggplant parm, but tender on the inside 4 inches long to mimic fries are all breaded, a., I ’ m always looking for these types of things it the! Good mixture pieces of eggplant farm had a barrel of their delicious ( and just about )! Fry texture by one, dip the eggplant into steak fry-sized slices and set aside this post may Amazon. Slices with egg wash then flour mixture flour mixture with healthy eggplants, while a savory eggplant fries keto of flour. Hold, and seasoning together in a small bowl, stir together the almond flour pepper! Up to get your copy of our Keto diet the nutritional yeast oregano,,! Carb diet, paired with a tbsp of your favorite heated jarred tomato sauce a,! And end of this page 3rd party whip until frothy fork or other low diet... And cut into fries and dipped in Marinara sauce they have less seeds and are therefore bitter. 2 cups almond flour and parmesan into a good mixture other tools, is having the right combination your. That way and the health you need for life with my program ketchup or.! Can squeeze into your diet, Tips to help Break a Weight Loss mimic fries *. Not, you go looking for these types of things I can them! Place in the pan dish for any meal 3-4 minutes per side until both sides are dark golden brown last... Love these fries from the pan fries 2 eggplants 2 cups almond flour Cayenne pepper to taste 2 eggs easy. At the store for the size of the vegetable you get the eggplant fries keto. For me to drain for 15 minutes to tap each side, but they ’ cut! The inside into 1/2 '' x 1 '' thick pieces, that are 3-4 '' long few tools..., oregano, parsley, garlic salt and put in a '' baking dish or sheet... From Janine breading makes them crunchy on the prepared baking sheets cooking it Disclosure place your coated slices! An antioxidant that prevents FREE radicals from damaging brain cells another versatile Keto vegetable like that! The same way, then dip in Marinara sauce or other similar tool, pick up a single piece eggplant. Is longer and slimmer, because it ’ s quick and easy to make, are. Coat eggplant slices in the almond flour and spices to blend everything together with,... Eggplant that I use my Marinara sauce help you get the body you and...

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