Baked Eggplant French Fries

Sometimes on the keto diet you just need to feel that french fry texture.  You know, the crunchy outside and squishy inside of a thick-cut french fry.

This baked eggplant fries recipe will give you just that.  They're yummy and go perfectly with a dipping sauce of no sugar added ketchup or a mayonnaise aioli.

The "fry" batter is actually made up of simple ingredients.   If you've been cooking keto, LCHF or gluten-free for a while now, you should have everything in your pantry.  If not, you can go to the keto products section of my blog to order nut flours cheaply on Amazon.

Coating the eggplant with the fry batter takes a little practice.   The first coconut flour layer is actually super important.  Otherwise the egg just won't hold, and then neither will the almond flour/Parmesan outer layer.   In reality, all the layers of this keto fry batter are important and give the fries their full texture.

In terms of taste, these are just plain yummy.  You can mix in spices if you like, I like them plain so I can dip them in no sugar added ketchup.  Heinz has a nice no sugar added ketchup that I use.  When you've grown up eating ketchup on everything, and I mean everything, you go looking for these types of things.  I mean, sometimes a girl just needs her ketchup, whether she is keto or not!

Eggplants are a moderate carb vegetable.  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.  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!  Eat these on a day when you haven't had too many other carbs, and know your serving size.

The cool thing about eggplants is they're relatively cheap at the store for the size of the vegetable you get.  And they are another versatile keto vegetable like cauliflower that can be used to substitute for many old high carb vegetables like potatoes.


Macronutrients:

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!  🙂

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Baked Eggplant French Fries
A yummy thick-cut french fry substitute with eggplant for the keto diet, LCHF or gluten-free diets.
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Instructions
  1. Line a 9"x13" baking dish or cookie sheet with foil. Pre-heat oven to 350F.
  2. Cut off the stem and end of the eggplant. Cut the eggplant in half.
  3. Cut the eggplant into 1/2" x 1" thick pieces, that are 3-4" long. Imagine steak fries or thick-cut french fries.
  4. Pour out your coconut flour into a shallow, wide dish. A plate will actually do fine.
  5. Whip up the 3 eggs in a bowl.
  6. Mix the equal parts almond flour and parmesan cheese into a good mixture. Pour into a separate shallow, wide dish.
  7. Arrange the dipping mixture in a row: coconut flour plate, egg mixture bowl, followed by the almond flour/parmesan plate, then your baking dish.
  8. With a fork or other similar tool, pick up a single piece of eggplant.
  9. Dip each side in the coconut flour. Shake or tap off any excess. It should be a VERY thin layer of coconut flour.
  10. Dip the piece in the egg batter, making sure the egg coats each side. Again, shake or let the excess egg batter drip off for a second or two.
  11. Finally, coat the eggplant in the almond flour/parmesan mixture. The almond flour loves to coat too thick. Once each side is coated, make sure to tap each side of the eggplant to get off the excess coating.
  12. Lay the piece on the baking pan and repeat with each slice of eggplant.
  13. When all the pieces of eggplant have been coated, put baking pan in oven.
  14. Cook at 350F for a total of 30 minutes. 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.
  15. The eggplant fries should be slightly browned on each side, but not burnt.
  16. They are ready to eat! Serve with a side of no sugar added ketchup or mayonnaise.
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