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!
FREE EASY KETO DINNERS EBOOK
Jump to:
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!
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!
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.
Beat 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.
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.
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
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
FREE 20 EASY KETO RECIPES EBOOK
Keto Eggplant Fries (Gluten-Free)
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
*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, Monk Fruit or Allulose.
© Copyright for Keto Cooking Christian LLC. Please use the share buttons to share on social media, but please do not copy/paste the recipe.
Jennica
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!
Keto Cooking Christian
Oh that's wonderful to hear, I'm so glad you enjoyed it!
simone
Could you bake these in an oven? I'm trying to limit oil and frying.
Keto Cooking Christian
Sure you can but they might not turn out as crunchy.
Estee
Hi there. What can pork rinds be substituted with?
TIA!
Keto Cooking Christian
You can just sub with equal parts of almond flour and parmesan.
Bergetta Monroe
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
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.