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    Home / Recipes / Sides / Keto Eggplant Fries (Gluten-Free)

    Keto Eggplant Fries (Gluten-Free)

    December 26, 2019 by Keto Cooking Christian 8 Comments

    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, see Disclosure.
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    Enjoy this healthy alternative to french fries, made of eggplant! The gluten-free breading makes them crunchy on the outside, but tender on the inside. Serve with Low Carb marinara sauce and enjoy!

    eggplant fries in glass with marinara on side

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    If you like eggplant, you are going to love these fries!  Eggplant parm is one of my favorite meals and has been ever since I was a child.  Growing up in an Italian family, eggplant was a regular on our dinner table!

    overhead view of eggplant fries with side of marinara sauce

    These Keto french fries are a fun spin on eggplant parm, but they're cut into fries and dipped in Marinara Sauce. I absolutely LOVE these and they make for one amazing Low Carb side dish!

    eggplant fries dipped in marinara sauce

    I think you'll find this Keto eggplant recipe as delicious as I do, and will want to enjoy them often!  You might also be surprised to see how low the eggplant carbs are, which I mention towards the end of this page. 

    What's in Keto Eggplant Fries

    • Eggplant
    • Almond Flour
    • Parmesan cheese
    • Plain pork rinds
    • Garlic powder
    • Dried parsley
    • Dried basil
    • Dried oregano
    • Eggs
    • Mild flavored oil
    • Optional: Homemade Marinara Sauce

    *Exact measurements are listed in the recipe card below.

    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.

    eggplant fries breading mixture

    Beat the eggs together in a separate bowl.

    cut eggplant fries on cutting board

    Dip the eggplant into the egg and then into the breading mixture (lightly, do not press into the mixture). 

    eggplant fries in frying pan

    Shake off any excess breading and place on a plate.  Once they are all breaded, heat a skillet to medium high heat and add the oil.  

    eggplant fries frying in skillet

    Shallow fry the eggplant in batches for a few minutes on each side or until golden.  

    eggplant fries on paper towels

    Place on another plate lined with paper towels, as you remove them from the pan.

    eggplant fries with side of marinara sauce and eggplant in background

    Serve with Homemade Marinara Sauce or other Low Carb sauce.

    eggplant fries in glass

    Tips for Making Keto Eggplant Fries

    The eggplant that I use is longer and slimmer, because they have less seeds and are therefore less bitter.  The shorter rounder eggplant has many more seeds and you would want to salt the eggplant before cooking it.

    This is what I do whenever I make eggplant parm.  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).  But if you stick to a slimmer eggplant, you can skip the salting, as I did with these, and they won't be bitter!

    I use my Marinara Sauce to dip the eggplant fries in, because it's quick and easy to make!  You can use your favorite store-bought sauce if you have some on hand.

    The key to getting the perfect texture in these fries, is having the right combination for your breading.  I use a mixture of almond flour, grated parmesan cheese and Pork Rinds (plain) along with herbs and spices.  If you don't have parmesan cheese on hand, you can substitute with grated Romano or asiago cheese instead.

    This has the perfect balance of flavor and gives such a wonderfully crunchy texture to anything I bread with it.  It's my favorite Keto friendly and gluten-free breading mixture to use!

    I find the easiest way to make the breading, is to cut the cheese into chunks, and grate it in the food processor. Then I add in the pork rinds, almond flour and spices to blend everything together. I find that it make the mixture more blended that way and the food processor does all the work for me!

    If fries are not your thing, you can cut the eggplant into thin rounds or chips instead. You can bread and fry them up the same way, then dip in marinara sauce.

    overhead view of eggplant fries with side of marinara sauce

    Is Eggplant Keto?

    Eggplant is actually a great vegetable for the Keto diet!  It's low carb, but also loaded with fiber, vitamins and minerals!  You can read more about the health benefits of eggplant in this article.

    How Many Carbs in Eggplant?

     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!

    Another great alternative to french fries are these Pumpkin Fries!

    More Keto and Low Carb Italian inspired Recipes

    • Baked Italian Meatballs
    • Chicken Parmesan
    • Italian Breadsticks
    • Creamy Tuscan Chicken
    • Italian Wedding Soup
    • Chicken Marsala
    eggplant fries in glass with marinara on side

    More Keto and Low Carb side dishes...

    • Baked Zucchini Fries
    • Avocado Fries
    • Bacon Wrapped Green Beans
    • Roasted Garlic and Rosemary Mashed Cauliflower
    • Easy Creamed Spinach
    • Jalapeño Popper Cauliflower “Mac” and Cheese
    • Easy Sautéed Mushrooms
    PIN Keto eggplant fries
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    eggplant fries in glass with marinara and basil on side

    Keto Eggplant Fries (Gluten-Free)

    Enjoy this healthy alternative to french fries, made of eggplant! The gluten-free breading makes them crunchy on the outside, but tender on the inside.
    5 from 1 vote
    Print Pin SaveSaved! Rate
    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Author: Julianne
    Course: Side Dish
    Calories: 284
    Servings: 5

    INGREDIENTS

    • 1 medium eggplant (12 ounces), peeled and cut into fries
    • ½ cup Almond Flour
    • ½ cup grated parmesan cheese
    • ½ cup ground pork rinds, plain
    • 1 teaspoon garlic powder
    • 1 teaspoon dried parsley
    • ½ teaspoon dried basil
    • ¼ teaspoon dried oregano
    • 2 eggs, beaten
    • Mild flavored oil of your choice, for frying
    • Optional: Homemade Marinara Sauce, or other Low Carb sauce

    INSTRUCTIONS

    • Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a bowl.
    • Whisk the eggs together in a separate bowl.
    • Dip the eggplant into the egg and then into the breading mixture (lightly, do not press into the mixture). Shake off any excess breading and place on a plate.
    • Once they are all breaded, heat a skillet to medium high heat and add the oil. Shallow fry the eggplant in batches for a few minutes on each side or until golden. Place on another plate lined with paper towels, as you remove them from the pan.
    • Serve with Homemade Marinara Sauce or other Low Carb sauce.

    RECIPE NOTES

    Makes 5 servings of 5-6 fries each.
    *Macros do not include optional marinara sauce.  Be sure to calculate according to the sauce you use.
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    Nutrition Facts
    Keto Eggplant Fries (Gluten-Free)
    Amount Per Serving
    Calories 284 Calories from Fat 171
    % Daily Value*
    Fat 19g29%
    Saturated Fat 5g31%
    Carbohydrates 8g3%
    Fiber 6g25%
    Sugar 3g3%
    Protein 24g48%
    * Percent Daily Values are based on a 2000 calorie diet.

    *Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol- Swerve/Erythritol, Allulose, or Monk Fruit.

    NOTE: Recipes using Swerve/Erythritol can be substituted 1:1 with a Monk fruit/Allulose blend.

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    Filed Under: 30 Minutes or Less, Italian, Posts, Recipes, Sides

    Bible verse of the day

    But above all things, my brethren, swear not, neither by heaven, neither by the earth, neither by any other oath: but let your yea be yea; and your nay, nay; lest ye fall into condemnation.
    James 5:12

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      Recipe Rating




    1. Jennica

      June 23, 2021 at 6:08 pm

      5 stars
      I did this in the air fryer using avocado oil…hands down the best snack I have ever had. This is delish wether you are keto or not wow!

      Reply
      • Keto Cooking Christian

        June 23, 2021 at 6:09 pm

        Oh that's wonderful to hear, I'm so glad you enjoyed it!

        Reply
    2. simone

      October 18, 2020 at 12:24 pm

      Could you bake these in an oven? I'm trying to limit oil and frying.

      Reply
      • Keto Cooking Christian

        November 09, 2020 at 12:25 pm

        Sure you can but they might not turn out as crunchy.

        Reply
    3. Estee

      June 30, 2020 at 10:41 am

      Hi there. What can pork rinds be substituted with?
      TIA!

      Reply
      • Keto Cooking Christian

        July 01, 2020 at 2:43 pm

        You can just sub with equal parts of almond flour and parmesan.

        Reply
        • Bergetta Monroe

          May 29, 2021 at 9:25 am

          I make cloud bread. By second day uncovered it is hard, brittle. Put in zip lock bag. Use rolling pin to crush. Makes great breading

        • Keto Cooking Christian

          May 29, 2021 at 10:01 am

          That's a great idea for those that enjoy the taste of cloud bread. I have a new Keto bread crumbs recipe on my site now that works really well also.

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    Julianne Walser KCC

    I'm Julianne, welcome! I offer tasty and indulgent Keto and Low Carb recipes that will never leave you feeling deprived!

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