Keto Eggplant Parmesan Fries are a delicious and low-carb recipe. These fries are crunchy on the outer layer, tender on the inner side, and topped with a delicious blend of cheese, herbs, and spices for a true comfort food experience. This keto version has a low-carb coating that bakes or air fries nicely while remaining light and crunchy, in place of breadcrumbs or flour. Eggplant is naturally full and ideal as a fry-style vegetable since it absorbs flavor without the need for starch. You can eat these fries as a snack, side dish, or even a main course with a simple keto marinara dip. They are simple to prepare, don’t require deep frying, and fill tastes for cheese and crunchy foods. Keto Eggplant Parm Fries demonstrate that low-carb eating does not mean losing texture, flavor, or pleasure.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATISTICAL OVERVIEW:
- Course: Appetizer, Side
- Prep time: 15 minutes
- Caloric content: 210 kcal
- Diet: Keto, Low Carb, Gluten Free
- Cuisine: Italian-inspired
- Cook time: 25 minutes
- Size/serving: 1 cup
- Mode of cooking: Oven or air fryer
- Yield in total: 4
- Difficulty level: Easy
- Total time: 40 minutes
TOOLS:
- Whisk
- Cutting board
- Parchment paper
- Wire rack
- Bowls
- Measuring spoons and cups
- Knife
- Air fryer basket or baking tray
INGREDIENTS:
- Salt
- 2 big eggs
- 1/2 tsp of garlic powder
- 3/4 cup of Parmesan cheese, grated
- One tsp of Italian seasoning
- Keto marinara sauce for dipping
- 1/2Â tsp of paprika
- Black pepper
- One big eggplant, cut into fry-shaped sticks
- Half a cup of almond flour
- Olive oil spray
- 1/2 cup of mozzarella cheese, shredded
INGREDIENT NOTES AND THEIR KETO SUBSTITUTION:
PARMESAN CHEESE:
- The crispy covering is made of Parmesan cheese, which has a strong flavor. For a stronger flavor, you can use Asiago or Pecorino Romano as a replacement.
EGGS:
- The coating is bonded together by the glue of eggs. There is no keto option that is as good in this recipe.
ALMOND FLOUR:
- Almond flour helps to bond the coating and maintains carbs to a minimum. Do not completely substitute with coconut flour because it absorbs too much moisture.
MOZZARELLA CHEESE:
- Mozzarella cheese provides a regular Parmesan-style topping. If you want a more powerful melt, Provolone is a good option.
EGGPLANT:
- Eggplant is minimal in net carbs and great for absorbing flavor. Choose eggplants that are firm with nice skin. Use zucchini as a replacment, although it cooks faster and is milder.
ITALIAN SEASONING:
- If required, add oregano, basil, thyme, and parsley with the Italian seasoning to create a familiar flavor.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Set the oven temperature to 425°F (220°C).
- Cover a baking tray with paper (parchment).
- Put the eggplant stick in a dish.
- Spread some salt on it.
- Leave it for eight to ten minutes.
- Then pat them dry.
- Stir eggs in a vessel.
- Mix salt, almond flour, pepper, Italian seasoning, paprika, and powder of garlic in another bowl.
- Add the eggplant sticks to the egg mixture, then toss in the Parmesan mix to coat them.
- Arrange the coated sticks on the baking pan in one layer.
- Sprinkle olive oil carefully.
- Rotate halfway through the twenty minutes of baking time.
- Garnish the fries with mozzarella and bake till brown and melted, for about five minutes.
- If required, serve this dish warm with keto marinara.
TIPS:
- Do not crowd the pan too much because they will not crisp.
- For a good texture, you can add fresh parsley.
- To prevent from soggy fries, dry the eggplant properly.
- An air fryer produces the crispiest results in shortest time.
- At last, broil for one to two minutes for a crispy texture.
SERVING SUGGESTIONS:
APPETIZER & SNACKS:
- Keto Zucchini Chips
- Keto Mozzarella Sticks
MAIN PAIRINGS:
- Keto Meatball Skillet
- Keto Chicken Alfredo
DIPS:
- Garlic Aioli
- Keto Marinara Sauce
FRESH SIDES:
- Italian Chopped Keto Salad
- Keto Caesar Salad
STORAGE INFORMATION:
REFRIGERATION:
- Keep in a closed bowl for up to three days. For a good texture, warm it up.
FREEZING:
- We do not recommend freezing because the eggplants become moist and tender when defrosted.
FAQs:
Why are my fries so soggy?
- The eggplant was not properly dried, or the pan was crowded too much.
How can I prepare a non-dairy version?
- You can use cheese (unsweetened) as an alternative, but it will change the crispy texture.
Are the eggplant fries keto or not?
- Sure, if you cooked it without flour or breadcrumbs.
Will these be fried rather than baked?
- Yes, deep-frying works well, but it will increase the amount of calories.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS:
Sugar: 2 g
Caloric content: 210 kcal
Net carbs: 4 g
Proteins: 10 g
Fiber: 3 g
Sodium: 380 mg
One single portion: 1 cup
Fats: 15 g
Total carbs: 7 g
