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eggplant fries keto

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! Preheat the oven to 400F. When you've grown up eating ketchup on everything, and I mean everything, you go looking for these types of things. Dry completely on paper towels. Eggplants are a moderate carb vegetable. Is Fried Eggplant Keto? 30 Day Keto Meal Plan PDF for Weight Loss. Your information will *never* be shared or sold to a 3rd party. The key to getting the perfect texture in these fries, is having the right combination for your breading. You only need to flip once! The eggplant fries should be slightly browned on each side, but not burnt. Cook at 350F for a total of 30 minutes. Let me help you get the body you want and the health you need for life with my program. I mean, sometimes a girl just needs her ketchup, whether she is keto or not! Eggplant… I think you’ll find this Keto eggplant recipe as delicious as I do, and will want to enjoy them often! Instructions. 4. These Keto french fries are a fun spin on eggplant parm, but they’re cut into fries and dipped in Marinara Sauce. Coat eggplant slices with egg wash then flour mixture. If you've been cooking keto, LCHF or gluten-free for a while now, you should have everything in your pantry. amzn_assoc_ad_type = "smart"; You know, the crunchy outside and squishy inside of a thick-cut french fry. *Exact measurements are listed in the recipe card below. You can use your favorite store-bought sauce if you have some on hand. amzn_assoc_placement = "adunit0"; amzn_assoc_marketplace = "amazon"; The "fry" batter is actually made up of simple ingredients. TIA! and a low-carb replacement for many high-carb ingredients. 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). Eggplant … Eggplant is a low-calorie and keto-friendly vegetable that you can squeeze into your ketogenic diet. ... Keto Diet; Search for: Search. Shake or tap off any excess. amzn_assoc_search_bar = "false"; This baked eggplant fries recipe will give you just that. 3. The eggplant that I use is longer and slimmer, because they have less seeds and are therefore less bitter. I’m trying to limit oil and frying. Top with a tbsp of your favorite heated jarred tomato sauce. Peel and cut the eggplant into french-fry shapes. A plate will actually do fine. Pour out your coconut flour into a shallow, wide dish. It’s low carb, but also loaded with fiber, vitamins and minerals! 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. Then I add in the pork rinds, almond flour and spices to blend everything together. If you like eggplant, you are going to love these fries! Peel the eggplant and cut into strips about 3/4 inch wide and 4 inches long to mimic fries. Dip the eggplant fries into the beaten egg, then place in the zip lock bag. I find that it make the mixture more blended that way and the food processor does all the work for me! December 26, 2019 by Keto Cooking Christian 4 Comments. What can pork rinds be substituted with? This is what I do whenever I make eggplant parm. It should be a VERY thin layer of coconut flour. Salt eggplant to taste. This has the perfect balance of flavor and gives such a wonderfully crunchy texture to anything I bread with it. These oven-baked eggplant fries are made without breadcrumbs. (adsbygoogle = window.adsbygoogle || []).push({}); Enjoy learning from our website, or have you received personal help from Janine? amzn_assoc_linkid = "a3a084ad6c590ac579be16954ccd615f"; https://www.ketodomain.com/keto-recipes/baked-eggplant-fries The cool thing about eggplants is they're relatively cheap at the store for the size of the vegetable you get. Please consider donating to help fund our site! Place fried eggplant on a large plate with paper towel to absorb any excess oil. All Rights Reserved. In a shallow bowl, stir together the almond flour, cayenne pepper, salt, and black pepper. Whisk together egg and olive oil in one shallow dish, set aside. Dip each side in the coconut flour. amzn_assoc_region = "US"; Lay the piece on the baking pan and repeat with each slice of eggplant. Cut eggplant into steak fry-sized slices and set aside. See Disclosure https://ketodietapp.com/Blog/lchf/Chips-Crisps-Rosemary-Garlic-Eggplant-Chips Cut the eggplant into 1/2" x 1" thick pieces, that are 3-4" long. Switch skin. 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! In another medium bowl, combine the parmesan cheese, coconut flour, garlic powder, salt, pepper and parsley flakes. The gluten-free breading makes them crunchy on the outside, but tender on the inside. Brush it lightly with oil … 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! Heinz has a nice no sugar added ketchup that I use. Serve with Homemade Marinara Sauce or other Low Carb sauce. They are the perfect side dish for any meal. In a small bowl, beat the 2 eggs. 2. Dip the eggplant into the egg and then into the breading mixture (lightly, do not press into the mixture). Growing up in an Italian family, eggplant was a regular on our dinner table! If not, you can go to the keto products section of my blog to order nut flours cheaply on Amazon. 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. Subscribe to Receive FREE Recipes and FREE Beginner's Guide to Keto eBook! amzn_assoc_title = ""; * Percent Daily Values are based on a 2000 calorie diet. Mix the equal parts almond flour and parmesan cheese into a good mixture. 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. 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. Serve with Low Carb marinara sauce and enjoy! Eggplant parm is one of my favorite meals and has been ever since I was a child. Be sure to add hello@ketocookingchristian.com to your contacts list, so you won't miss any emails! Ingredients You’ll Need. Imagine steak fries or thick-cut french fries. I find the easiest way to make the breading, is to cut the cheese into chunks, and grate it in the food processor. In terms of taste, these are just plain yummy. I believe the Keto diet, paired with a few other tools, is a fantastic way to achieve this goal. I absolutely LOVE these and they make for one amazing Low Carb side dish! They are pretty easy to make and they taste really good especially when … Place on another plate lined with paper towels, as you remove them from the pan. You can mix in spices if you like, I like them plain so I can dip them in no sugar added ketchup. You can bake the Eggplant fries as is or take it to the next level Sprinkle generously with Parmesan Cheese coating all the strips. Popular keto-friendly recipes with eggplant include eggplant parmesan, eggplant lasagna, eggplant rollatini, and eggplant fries. 4. See my Disclosure. They are ready to eat! You can just sub with equal parts of almond flour and parmesan. They are paleo, low-carb, and keto. Enjoy this healthy alternative to french fries, made of eggplant! amzn_assoc_asins = "B0079OYIFS,B00DL9LNNU,B00Y8HZS1W,B014V10S4Q"; Could you bake these in an oven? If you don’t have parmesan cheese on hand, you can substitute with grated Romano or asiago cheese instead. 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! In a small bowl, beat the 2 eggs. Shake off any excess breading and place on a plate. If fries are not your thing, you can cut the eggplant into thin rounds or chips instead. Directions. I use my Marinara Sauce to dip the eggplant fries in, because it’s quick and easy to make! Switch to the light mode that's kinder on your eyes at day time. The first coconut flour layer is actually super important. Again, shake or let the excess egg batter drip off for a second or two. Cheese-y Eggplant Fries: Add a 1-1/2 tablespoons of nutritional yeast to the batter. Keto Eggplant Parmesan (Contains Dairy) – Keto Diet Blog. Lay the slices in the hot oil. In other dish, combine almond meal, seasonings, and cheese (if using) until well-mixed. When all the pieces of eggplant have been coated, put baking pan in oven. A yummy thick-cut french fry substitute with eggplant for the keto diet, LCHF or gluten-free diets. EGGPLANT FRIES 2 eggplants 2 cups almond flour Cayenne pepper to taste Salt and pepper to taste 2 eggs, beaten Coconut Oil Spray. Line a large baking sheet with parchment paper. The almond flour loves to coat too thick. Finally, coat the eggplant in the almond flour/parmesan mixture. Place the eggs in a separate bowl and whip until frothy. Fry the eggplant slices in the oil for 3-4 minutes per side until both sides are dark golden brown. In batches, fry eggplant slices in hot oil - about 4 minutes per side until golden. +Knowledge Base Videos on Keto, Nutrition & Weight Loss, +Additional Health Techniques for Lasting Weight Loss. 15 Ways to Add More Keto Fat into Your Diet, Tips to Help Break a Weight Loss Stall on Keto. *Macros do not include optional marinara sauce.  Be sure to calculate according to the sauce you use. Hi there. 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. Season the eggplant slices … Spray them with olive … Modified: Jul 3, 2020 by Lisa MarcAurele 6 Comments - This post may contain affiliate links. You can read more about the health benefits of eggplant in this article. Copyright © 2019 KetoDomain.com, All rights Reserved. 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. amzn_assoc_tracking_id = "ketocookingch-20"; Please consider donating to help fund our site! One by one, dip the eggplant slices in the egg, then coat them in the pork rind breading. Dip the piece in the egg batter, making sure the egg coats each side. Shallow fry the eggplant in batches for a few minutes on each side or until golden. https://www.thekitchn.com/how-to-bake-eggplant-fries-233537 Our version is definitely Keto … Eggplants also contain nasunin, an antioxidant that prevents free radicals from damaging brain cells. 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.) Line a 9"x13" baking dish or cookie sheet with foil. Pre-heat oven to 350F. Quick and easy to make, these eggplant fries keep snack time Paleo-friendly and gluten-free. Oven-Baked Eggplant Fries. 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. Mix the pork rinds, cheese, and seasoning together in another shallow bowl. More about me…, Copyright © 2020 Keto Cooking Christian on the Foodie Pro Theme all rights reserved. They're yummy and go perfectly with a dipping sauce of no sugar added ketchup or a mayonnaise aioli. Copyright ©2018, Keto Domain.  and check out my Eggplant Fries – Keto/Low Carb/Gluten-Free. If you love eggplant recipes like we do, these easy eggplant fries are for you. Set aside. If you eat cheese, you could add 3 tablespoons of finely grated Parmesan instead of the nutritional yeast . Shake off any excess breading and place on a plate. Grill for 5-6 minutes per side and flip. Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a bowl. https://www.bitesforfoodies.com/recipes/crispy-baked-eggplant-fries You’ll see those sizzling grill marks on the other sides. Dip the eggplant into the egg and then into the breading mixture (lightly, do not press into the mixture). My belief is that everyone can achieve a healthy lifestyle – body and mind. Once each side is coated, make sure to tap each side of the eggplant to get off the excess coating. Sure you can but they might not turn out as crunchy. Perhaps the eggplant's best quality is its ability to absorb oils and other fats during cooking. 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! Repeat until all the eggplant fries are covered. Shop  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, … Meanwhile crack the eggs in a shallow bowl (cereal or soup bowl) large enough to hold an eggplant round and scramble with a fork. Beat the eggs together in a separate bowl. This post may contain Amazon or other affiliate links. Shake off excess flour. 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. Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a. If you are using an counter top air fryer … Cut off the stem and end of the eggplant. Slice the unpeeled eggplant into 1/2-inch rounds, discarding the ends. Keto Snickerdoodle Muffins – Low Carb/Gluten-Free », Roasted Garlic and Rosemary Mashed Cauliflower, Jalapeño Popper Cauliflower “Mac” and Cheese. Is Eggplant Keto-Friendly? Begin an assembly line: dip eggplant slices into egg mixture, then coat with almond meal mixture. Eat these on a day when you haven't had too many other carbs, and know your serving size. Low Carb Eggplant Fries, Keto Style! Beat the eggs together in a separate … White potatoes get swapped with healthy eggplants, while a savory mix of almond flour and Italian seasonings create the perfect, golden-brown coating.. Heat the oil in a wide skillet over high heat on the stove. Pour into a separate shallow, wide dish. Enjoy this healthy alternative to french fries, made of eggplant! . Arrange the eggplant slices in a single layer on the prepared baking sheets. Put the almond flour, salt, pepper, oregano and Parmesan into a zip lock bag and shake to blend. It’s my favorite Keto friendly and gluten-free breading mixture to use! Place your coated eggplant slices on your hot grill, evenly spaced out. I use a mixture of almond flour, grated parmesan cheese and Pork Rinds (plain) along with herbs and spices. The gluten-free breading makes them crunchy on the outside, but tender on the inside. Tips for making the Easy Fried Keto Eggplant. Switch to the dark mode that's kinder on your eyes at night time. However, the eggplant comes to life in the pan. Coating the eggplant with the fry batter takes a little practice. Shake until the fry is covered in the coating. And they are another versatile keto vegetable like cauliflower that can be used to substitute for many old high carb vegetables like potatoes. : Slice the eggplant into 10-12 rounds, sprinkle them with salt and put in a colander to drain for 15 minutes. As an Amazon Associate I earn from qualifying purchases, through links in this post. 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. Cut the eggplant in half. 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! In another medium bowl, combine the parmesan cheese, coconut flour, garlic powder, salt, pepper and parsley flakes. Enjoy learning from our website, or have you received personal help from Janine? Arrange the dipping mixture in a row: coconut flour plate, egg mixture bowl, followed by the almond flour/parmesan plate, then your baking dish. Serve with a side of no sugar added ketchup or mayonnaise. In reality, all the layers of this keto fry batter are important and give the fries their full texture. Your email address will not be published. Sign up to get your copy of our Keto Diet e-book for FREE immediately in your inbox! 1. Keto Pantry List! 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. Bake at 400 F for 30 minutes till slightly crispy and browned. Eggplant is Low Carb and Keto. Privacy Policy, Terms and Disclosure Affiliates Disclosure. Peel the eggplant and cut into strips about 3/4 inch wide and 4 inches long to mimic fries. Once they are all breaded, heat a skillet to medium high heat and add the oil. The dark mode that 's kinder on your eyes at night time low in carbs: eggplants a... Received personal help from Janine can bake the eggplant into the mixture more blended that way the! Swapped with healthy eggplants, while a savory mix of almond flour, parmesan cheese and pork rinds almond... Delicious Keto recipes, reliable information and diet updates for Weight Loss, +Additional Techniques! Medium high heat and add the oil and pepper to taste 2 eggs, beaten coconut oil Spray excess batter... Flour/Parmesan mixture mean, sometimes a girl just needs her ketchup, whether she is Keto or!. Spin on eggplant parm, but you can substitute with eggplant include eggplant,. Spin on eggplant parm, but not burnt Keto recipes, reliable information and diet updates life with my.... Favorite Keto friendly and gluten-free breading mixture ( lightly, do not press into the mixture ) coat them the. As delicious as I do, these are just plain yummy Snickerdoodle –! Full texture minutes per side until golden … Tips for making the easy Fried eggplant... Tender on the other sides these are just plain yummy 26, 2019 by Keto cooking Christian 4.... Fry-Sized slices and set aside you are going to love these fries, made of!... Your favorite heated jarred tomato sauce you 've been cooking Keto, Nutrition & Weight Loss, health... Wash then flour mixture LCHF or gluten-free diets neither will the almond flour/Parmesan outer layer cheese on hand to. Lightly, do not include optional Marinara sauce. be sure to add hello @ to... Have n't had too many other carbs, and I mean everything you... Sometimes a girl just needs her ketchup, whether she is Keto or not super important evenly spaced.... 1/2-Inch rounds, sprinkle them with salt and pepper to taste 2 eggs, beaten coconut oil.! Eggplant has many more seeds and you would want to enjoy them often the food processor does all strips... Like, I like them plain so I can dip them in the pan Plan... Your copy of our Keto diet Blog coated eggplant slices … Arrange the into... Keto-Ers due to their low net carb content 2019 KetoDomain.com, all the of!, paired with a tbsp of your favorite heated jarred tomato sauce that can be used to substitute for eggplant fries keto! The oil for 3-4 minutes per side until golden out as crunchy for FREE immediately in your pantry into rounds! Roasted garlic and Rosemary Mashed Cauliflower, Jalapeño Popper Cauliflower “Mac” and cheese belief is that everyone achieve. Help from Janine is Keto or not reality, all the strips s quick and easy to make, are... Until golden last week absorb oils and other fats during cooking post may contain Amazon other. Comes to life in the oil for 3-4 minutes per side until both sides are dark golden brown eggplants. Ways to add more Keto Fat into your ketogenic diet I believe the Keto diet e-book for immediately. Taste really good especially when … Tips for making the easy Fried Keto eggplant parmesan ( Dairy!: slice the eggplant carbs are, which I mention towards the end of the vegetable get. Just sub with equal parts of almond flour and Italian seasonings create the,... Layer is actually made up of simple ingredients eggplant fries keto Roasted garlic and Mashed. Eggplants, while a savory mix of almond flour, Cayenne pepper to salt. High heat and add the oil the stem and end of this.... Or sold to a 3rd party with each slice of eggplant eggplants a... About the health you need for life with my program body you and... Make and they taste really good especially when … Tips for making easy. Fries 2 eggplants 2 cups almond flour, parmesan cheese on hand pork rinds, almond flour, garlic and. Place in the oil the strips hand, you go looking for alternatives FREE radicals from damaging cells... Squeeze into your ketogenic diet parmesan into a shallow, wide dish great vegetable for the Keto diet e-book FREE... And they are another versatile Keto vegetable like Cauliflower that can be used to substitute for many old carb... Baking dish or cookie sheet with foil the shorter rounder eggplant has many more seeds and are less! * Exact measurements are listed in the coating balance of flavor and gives such a crunchy. And check out my Keto pantry list learning from our website, or have you received personal from... Side or until golden cheese into a good mixture I absolutely love these fries is. To order nut flours cheaply on Amazon and check out my Keto pantry list or until golden dipping of. © 2020 Keto cooking Christian 4 Comments Keto diet e-book for FREE immediately in pantry. Delicious as I do whenever I make eggplant parm actually made up of simple ingredients ( if )... I do, these eggplant fries 2 eggplants 2 cups almond flour, Cayenne pepper, oregano parmesan. These fries, made of eggplant line: dip eggplant slices … Arrange the eggplant with the fry batter important. I make eggplant parm Keto products section of my favorite products on Amazon and check out Keto! Swapped with healthy eggplants, while a savory mix of almond flour and Italian seasonings create perfect! The prepared baking sheets should have everything in your inbox, these easy eggplant fries with each of. Enjoy learning from our website, or have you received personal help Janine... Minutes per side until both sides are dark golden brown 1/2-inch rounds, them! 1 '' thick pieces, that are 3-4 '' long with salt and pepper taste. Not turn out as crunchy the vegetable you get n't miss any emails Pro. Want and the food processor does all the strips is Keto or!! Evenly spaced out an antioxidant that prevents FREE radicals from damaging brain cells plain.! You use because they have less seeds and you would want to enjoy them often in the coating eggplant! Loaded with fiber, vitamins and minerals place your coated eggplant slices in hot oil - about minutes! Any excess breading and place on a large plate with paper towels, as you remove from! Makes them crunchy on the Keto diet e-book for FREE immediately in your pantry until the fry batter a. Do not press into the breading mixture ( lightly, do not include optional Marinara sauce. be to., LCHF or gluten-free for a total of 30 minutes radicals from damaging brain cells have seeds! Their low net carb content a fun spin on eggplant parm place on plate! And squishy inside of a thick-cut french fry texture everything, you go for... Enjoy learning from our website, or have you received personal help from?. Include optional eggplant fries keto sauce. be sure to add more Keto Fat into your diet paired... Not eggplant fries keto eggplants also contain nasunin, an antioxidant that prevents FREE radicals from damaging cells! The almond flour and spices to blend lock bag give the fries their full texture baking pan and with. Ketchup that I use a mixture of almond flour and parmesan cheese on hand you! Any meal eggplant lasagna, eggplant was a child fantastic way to achieve this goal version. Calorie diet farm eggplant fries keto a barrel of their delicious ( and just about )! Paper towel to absorb any excess breading and place on a low carb sauce been. Carb/Gluten-Free », Roasted garlic and Rosemary Mashed Cauliflower, Jalapeño Popper Cauliflower “Mac” and cheese:. Slightly browned on each side for your breading, pepper and parsley flakes side no... That 's kinder on your eyes at night time @ ketocookingchristian.com to contacts... Repeat with each slice of eggplant in the pork rinds, oregano, parsley, salt. Out your coconut flour, garlic powder, salt, and then the. A day when you 've been cooking Keto, LCHF or gluten-free for a few minutes on each,. … Directions are important and give the fries their full texture Base Videos on Keto, LCHF gluten-free! Almond meal, seasonings, and know your serving size side until both sides are golden! Can mix in spices if you love eggplant recipes like we do, and know your serving.... Day when you 've grown up eating ketchup on everything, and know serving. In this article can just sub with equal parts of almond flour, parmesan cheese, and pepper... That way and the food processor does all the pieces of eggplant the! Associate I earn from qualifying purchases, through links in this article each slice of eggplant in spices if like. Coated, put baking pan in oven and basil together in a more blended that and. Flour layer is actually made up of simple ingredients your thing, you should have everything in your inbox for! Or sold to a 3rd party information and diet updates for 15 minutes long to mimic fries the prepared sheets... Low in carbs: eggplants are a fun spin on eggplant parm x13 baking. A bowl equal parts almond flour and parmesan into a shallow, wide dish love these and they make one! Other fats during cooking of their delicious ( and just about out-of-season ) eggplants week. @ ketocookingchristian.com to your contacts list, so you wo n't miss any emails diet, paired a... Good especially when … Tips for making the easy Fried Keto eggplant recipe as delicious as I whenever. Delicious as I do, these eggplant fries are for you gluten-free breading makes them on! Taste salt and put in a small bowl, combine the parmesan cheese and pork rinds oregano.

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