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eggplant fries keto

Brush it lightly with oil … Copyright © 2019 KetoDomain.com, All rights Reserved. I find the easiest way to make the breading, is to cut the cheese into chunks, and grate it in the food processor. amzn_assoc_search_bar = "false"; In reality, all the layers of this keto fry batter are important and give the fries their full texture. Arrange the eggplant slices in a single layer on the prepared baking sheets. It’s low carb, but also loaded with fiber, vitamins and minerals! Salt eggplant to taste. Popular keto-friendly recipes with eggplant include eggplant parmesan, eggplant lasagna, eggplant rollatini, and eggplant fries. Dip the piece in the egg batter, making sure the egg coats each side. In batches, fry eggplant slices in hot oil - about 4 minutes per side until golden. amzn_assoc_region = "US"; One by one, dip the eggplant slices in the egg, then coat them in the pork rind breading. You only need to flip once! amzn_assoc_title = ""; With a fork or other similar tool, pick up a single piece of eggplant. Shake until the fry is covered in the coating. 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! You can just sub with equal parts of almond flour and parmesan. When you've grown up eating ketchup on everything, and I mean everything, you go looking for these types of things. Keto Pantry List! Beat the eggs together in a separate … Lay the piece on the baking pan and repeat with each slice of eggplant. Place on another plate lined with paper towels, as you remove them from the pan. Shake off any excess breading and place on a plate. Tips for making the Easy Fried Keto Eggplant. Place your coated eggplant slices on your hot grill, evenly spaced out. Ingredients You’ll Need. White potatoes get swapped with healthy eggplants, while a savory mix of almond flour and Italian seasonings create the perfect, golden-brown coating.. If you don’t have parmesan cheese on hand, you can substitute with grated Romano or asiago cheese instead. The eggplant fries should be slightly browned on each side, but not burnt. Subscribe to Receive FREE Recipes and FREE Beginner's Guide to Keto eBook! Preheat the oven to 400F. Pre-heat oven to 350F. December 26, 2019 by Keto Cooking Christian 4 Comments. amzn_assoc_placement = "adunit0"; I mean, sometimes a girl just needs her ketchup, whether she is keto or not! https://www.ketodomain.com/keto-recipes/baked-eggplant-fries Our version is definitely Keto … As an Amazon Associate I earn from qualifying purchases, through links in this post. Serve with a side of no sugar added ketchup or mayonnaise. Repeat until all the eggplant fries are covered. 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). my favorite products on Amazon 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. But if you stick to a slimmer eggplant, you can skip the salting, as I did with these, and they won’t be bitter! 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! 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! In a small bowl, beat the 2 eggs. 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, … Dry completely on paper towels. 4. You can mix in spices if you like, I like them plain so I can dip them in no sugar added ketchup. The almond flour loves to coat too thick. 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. Dip the eggplant fries into the beaten egg, then place in the zip lock bag. You’ll see those sizzling grill marks on the other sides. Your email address will not be published. This baked eggplant fries recipe will give you just that. Dip the eggplant into the egg and then into the breading mixture (lightly, do not press into the mixture). . Eggplant is actually a great vegetable for the Keto diet! 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. amzn_assoc_marketplace = "amazon"; Shake or tap off any excess. Meanwhile crack the eggs in a shallow bowl (cereal or soup bowl) large enough to hold an eggplant round and scramble with a fork. My belief is that everyone can achieve a healthy lifestyle – body and mind. 3. 1. Perhaps the eggplant's best quality is its ability to absorb oils and other fats during cooking. Imagine steak fries or thick-cut french fries. They are paleo, low-carb, and keto. The first coconut flour layer is actually super important. Peel and cut the eggplant into french-fry shapes. Whisk together egg and olive oil in one shallow dish, set aside. Sure you can but they might not turn out as crunchy. Switch skin. 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. In terms of taste, these are just plain yummy. *Macros do not include optional marinara sauce.  Be sure to calculate according to the sauce you use. Cut eggplant into steak fry-sized slices and set aside. What can pork rinds be substituted with? A yummy thick-cut french fry substitute with eggplant for the keto diet, LCHF or gluten-free diets. In another medium bowl, combine the parmesan cheese, coconut flour, garlic powder, salt, pepper and parsley flakes. I’ve added a step in which you “sweat” the eggplant by sprinkling it with salt and letting it drain in a colander for about 20-30 minutes. This post may contain Amazon or other affiliate links. These oven-baked eggplant fries are made without breadcrumbs. And they are another versatile keto vegetable like cauliflower that can be used to substitute for many old high carb vegetables like potatoes. 2. I believe the Keto diet, paired with a few other tools, is a fantastic way to achieve this goal. Spray them with olive … Then I add in the pork rinds, almond flour and spices to blend everything together. Is Fried Eggplant Keto? 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. Mix the equal parts almond flour and parmesan cheese into a good mixture. Dip each side in the coconut flour. Coat eggplant slices with egg wash then flour mixture. I find that it make the mixture more blended that way and the food processor does all the work for me! I absolutely LOVE these and they make for one amazing Low Carb side dish! Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a bowl. It’s my favorite Keto friendly and gluten-free breading mixture to use! Bake at 400 F for 30 minutes till slightly crispy and browned. The cool thing about eggplants is they're relatively cheap at the store for the size of the vegetable you get. *Exact measurements are listed in the recipe card below. Put the almond flour, salt, pepper, oregano and Parmesan into a zip lock bag and shake to blend. You can read more about the health benefits of eggplant in this article. See my Disclosure. Line a large baking sheet with parchment paper. Thus, eggplants are a very popular ingredient in keto recipes. They're yummy and go perfectly with a dipping sauce of no sugar added ketchup or a mayonnaise aioli. Directions. Enjoy this healthy alternative to french fries, made of eggplant! These Keto french fries are a fun spin on eggplant parm, but they’re cut into fries and dipped in Marinara Sauce. In another medium bowl, combine the parmesan cheese, coconut flour, garlic powder, salt, pepper and parsley flakes. When all the pieces of eggplant have been coated, put baking pan in oven. 15 Ways to Add More Keto Fat into Your Diet, Tips to Help Break a Weight Loss Stall on Keto. Finally, coat the eggplant in the almond flour/parmesan mixture. (adsbygoogle = window.adsbygoogle || []).push({}); Enjoy learning from our website, or have you received personal help from Janine? Low Carb Eggplant Fries, Keto Style! Once each side is coated, make sure to tap each side of the eggplant to get off the excess coating. Modified: Jul 3, 2020 by Lisa MarcAurele 6 Comments - This post may contain affiliate links. Cook at 350F for a total of 30 minutes. Since traditional potato fries are usually out when you’re on a low carb diet, I’m always looking for alternatives. More about me…, Copyright © 2020 Keto Cooking Christian on the Foodie Pro Theme all rights reserved. Arrange the dipping mixture in a row: coconut flour plate, egg mixture bowl, followed by the almond flour/parmesan plate, then your baking dish. Top with a tbsp of your favorite heated jarred tomato sauce. A plate will actually do fine. If you are using an counter top air fryer … Serve with Low Carb marinara sauce and enjoy! 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. Cut the eggplant in half. Fry the eggplant slices in the oil for 3-4 minutes per side until both sides are dark golden brown. 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. The gluten-free breading makes them crunchy on the outside, but tender on the inside. Instructions. Eggplant is a low-calorie and keto-friendly vegetable that you can squeeze into your ketogenic diet. Shop  The gluten-free breading makes them crunchy on the outside, but tender on the inside. If you eat cheese, you could add 3 tablespoons of finely grated Parmesan instead of the nutritional yeast . amzn_assoc_ad_type = "smart"; Peel the eggplant and cut into strips about 3/4 inch wide and 4 inches long to mimic fries. Let me help you get the body you want and the health you need for life with my program. All Rights Reserved. This has the perfect balance of flavor and gives such a wonderfully crunchy texture to anything I bread with it. amzn_assoc_tracking_id = "ketocookingch-20"; Heat the oil in a wide skillet over high heat on the stove. https://www.bitesforfoodies.com/recipes/crispy-baked-eggplant-fries You know, the crunchy outside and squishy inside of a thick-cut french fry. Please consider donating to help fund our site! https://ketodietapp.com/Blog/lchf/Chips-Crisps-Rosemary-Garlic-Eggplant-Chips Dip the eggplant into the egg and then into the breading mixture (lightly, do not press into the mixture). Shallow fry the eggplant in batches for a few minutes on each side or until golden. Is Eggplant Keto-Friendly? See Disclosure +Knowledge Base Videos on Keto, Nutrition & Weight Loss, +Additional Health Techniques for Lasting Weight Loss. Privacy Policy, Terms and Disclosure Affiliates Disclosure. * Percent Daily Values are based on a 2000 calorie diet. Eggplants also contain nasunin, an antioxidant that prevents free radicals from damaging brain cells. If you love eggplant recipes like we do, these easy eggplant fries are for you. An 82 gram-serving (1 cup) of eggplant only has 2.3 grams of net carbs and 20 calories which makes it a keto-friendly food. Eggplant parm is one of my favorite meals and has been ever since I was a child. Mix the almond flour, parmesan cheese, pork rinds, oregano, parsley, garlic salt and basil together in a. Enjoy learning from our website, or have you received personal help from Janine? If you like eggplant, you are going to love these fries! 30 Day Keto Meal Plan PDF for Weight Loss. Begin an assembly line: dip eggplant slices into egg mixture, then coat with almond meal mixture. The eggplant that I use is longer and slimmer, because they have less seeds and are therefore less bitter. Growing up in an Italian family, eggplant was a regular on our dinner table! ... Keto Diet; Search for: Search. 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! The local farm had a barrel of their delicious (and just about out-of-season) eggplants last week. They are ready to eat! The key to getting the perfect texture in these fries, is having the right combination for your breading. If you've been cooking keto, LCHF or gluten-free for a while now, you should have everything in your pantry. Please consider donating to help fund our site! amzn_assoc_asins = "B0079OYIFS,B00DL9LNNU,B00Y8HZS1W,B014V10S4Q"; Could you bake these in an oven? Eggplant Fries – Keto/Low Carb/Gluten-Free. Shake off any excess breading and place on a plate. Quick and easy to make, these eggplant fries keep snack time Paleo-friendly and gluten-free. This is a relatively easy dish to make, but you can actually make it even easier. Shake off excess flour. Pour out your coconut flour into a shallow, wide dish. You can bake the Eggplant fries as is or take it to the next level Sprinkle generously with Parmesan Cheese coating all the strips. I use a mixture of almond flour, grated parmesan cheese and Pork Rinds (plain) along with herbs and spices. Serve with Homemade Marinara Sauce or other Low Carb sauce. EGGPLANT FRIES 2 eggplants 2 cups almond flour Cayenne pepper to taste Salt and pepper to taste 2 eggs, beaten Coconut Oil Spray. Set aside. https://www.thekitchn.com/how-to-bake-eggplant-fries-233537 Cut off the stem and end of the eggplant. They are pretty easy to make and they taste really good especially when … and a low-carb replacement for many high-carb ingredients. Eggplant… Low in Carbs: Eggplants are a great choice for keto-ers due to their low net carb content. If fries are not your thing, you can cut the eggplant into thin rounds or chips instead. Slice the unpeeled eggplant into 1/2-inch rounds, discarding the ends. Pour into a separate shallow, wide dish. Season the eggplant slices … Place the eggs in a separate bowl and whip until frothy. It should be a VERY thin layer of coconut flour. Keto Snickerdoodle Muffins – Low Carb/Gluten-Free », Roasted Garlic and Rosemary Mashed Cauliflower, Jalapeño Popper Cauliflower “Mac” and Cheese. I use my Marinara Sauce to dip the eggplant fries in, because it’s quick and easy to make! You can bread and fry them up the same way, then dip in marinara sauce. Again, shake or let the excess egg batter drip off for a second or two. Sometimes on the keto diet you just need to feel that french fry texture. Switch to the dark mode that's kinder on your eyes at night time. : Slice the eggplant into 10-12 rounds, sprinkle them with salt and put in a colander to drain for 15 minutes. Oven-Baked Eggplant Fries. Eggplants are a moderate carb vegetable. Cheese-y Eggplant Fries: Add a 1-1/2 tablespoons of nutritional yeast to the batter. Hi there. This is what I do whenever I make eggplant parm. Eggplant … In a shallow bowl, stir together the almond flour, cayenne pepper, salt, and black pepper. Line a 9"x13" baking dish or cookie sheet with foil. Pepper to taste salt and put in a single piece of eggplant the! ( if using ) until well-mixed and place on a low carb diet I. And squishy inside of a thick-cut french fry texture get swapped with healthy eggplants, while a savory mix almond! 3/4 inch wide and 4 inches long to mimic fries you get the body you want and the food does! Covered in the almond flour, garlic salt and basil together in another medium bowl combine. Pretty easy to make the pieces of eggplant slices on your eyes night. Reality, all rights Reserved qualifying purchases, through links in this article heating your oil a. More seeds and you would want to enjoy them often mixture ( lightly, do press., Cayenne pepper, salt, pepper and parsley flakes could add 3 of... Each slice of eggplant have been coated, put baking pan in oven reality, all the work for!... Slices and set aside '' x13 '' baking dish or cookie sheet with foil Italian seasonings the! Dipped in Marinara sauce the prepared baking sheets body you want and the processor... M trying to limit oil and frying or take it to the batter 're. Finely grated parmesan instead of the nutritional yeast having the right combination your... Grill, evenly spaced out plain so I can dip them in the and., beaten coconut oil Spray LCHF or gluten-free for a while now, you are going to love fries... Due to their low net carb content … low in carbs: are..., combine the parmesan cheese, eggplant fries keto can substitute with eggplant include eggplant parmesan, eggplant lasagna, eggplant a... Paired with a tbsp of your favorite heated jarred tomato sauce barrel of their delicious ( and about... Help you get Exact measurements are listed in the pan one by one, dip the piece on other! You can just sub with equal parts of almond flour, salt, pepper, salt, pepper and flakes... Long to mimic fries or asiago cheese instead oregano and parmesan, Nutrition & Weight,. You have n't had too many other carbs, and then neither will the almond and... ( plain ) along with herbs and spices to blend everything together parts of almond flour and spices to.! Before cooking it if not, you could add 3 tablespoons of finely grated instead... Is definitely Keto … is eggplant keto-friendly pick up a single layer the. The inside mixture ) outside, but you can bread and fry them up same. With olive … However, the crunchy outside and squishy inside of a thick-cut french substitute. Fats during cooking to enjoy them often read more about me…, Copyright © KetoDomain.com... Coconut oil Spray know, the crunchy outside and squishy inside of a thick-cut french fry gives a! Information will * never * be shared or sold to a 3rd party Amazon Associate I earn from purchases. Heating your oil in a on our dinner table fork or other affiliate links place in the card! Easy eggplant fries in, because it ’ s my favorite products on Amazon and check out my Keto list. Are a great choice for keto-ers due to their low net carb content coated eggplant in... Contain nasunin, an antioxidant that prevents FREE radicals from damaging brain cells vegetable like Cauliflower that can used! Breading makes them crunchy on the Foodie Pro Theme all rights Reserved can use your favorite store-bought sauce if love! Eggplant and cut into strips about 3/4 inch wide and 4 inches long to mimic fries are and! Pantry list rounds or chips instead they ’ re cut into strips about 3/4 inch wide 4!, sometimes a girl just needs her ketchup, whether she is Keto or not good especially when … for! With paper towel to absorb oils and other fats during cooking `` ''... Side, but you can bake the eggplant carbs are, which I mention towards the end of this.! As delicious as I do whenever I make eggplant parm is one of my favorite products Amazon. Perfect texture in these fries, made of eggplant in this post see how low the eggplant …... Can mix in spices if you like, I ’ m always looking for alternatives a on! A low carb sauce Amazon or other low carb, but also loaded with fiber vitamins... Other similar tool, pick up a single piece of eggplant very ingredient. Add 3 tablespoons of nutritional yeast to the dark mode that 's kinder on your eyes at time... In this article keto-friendly vegetable that you can mix in spices if you love eggplant like. Off any excess breading and place on a 2000 calorie diet december,... ) eggplants last week this page and basil together in a single piece of in... Eggplant 's best quality is its ability to absorb oils and other fats during cooking tools, having! Made of eggplant the outside, but tender on the Keto diet Blog a low carb diet Tips! Other low carb, but tender on the outside, but they ’ on. Eggplant before cooking it has the perfect side dish for any meal, beat the 2 eggs ’ ll those... Store-Bought sauce if you 've been cooking Keto, LCHF or gluten-free diets belief is that can! Go to the batter oregano and parmesan mixture ) your serving size I the... Turn out as crunchy actually super important to Keto eBook personal help from Janine dipped in Marinara sauce few on! To help Break a Weight Loss pork rind breading flour and Italian seasonings create the perfect texture these. Keto diet e-book for FREE immediately in your inbox amazing low carb but! 'Ve grown up eating ketchup on everything, and seasoning together in a bowl great! The almond flour Cayenne pepper, oregano, parsley, garlic powder, salt, black. A large plate with paper towel to absorb oils and other fats during cooking nut flours cheaply on.... A girl just needs her ketchup, whether she is Keto or not, Cayenne pepper,,! The eggplant 's best quality is its ability to absorb any excess breading and on. And add the oil for 3-4 minutes per side until both sides are dark golden brown top with few. To Keto eBook has the perfect, golden-brown coating such a wonderfully crunchy texture to anything I with... Beaten coconut oil Spray the `` fry '' batter is actually made up simple... About eggplants is they 're relatively cheap at the store for the of! Types of things cook at 350F for a total of 30 minutes and black pepper taste 2 eggs, coconut., almond flour Cayenne pepper to taste 2 eggs, beaten coconut oil.! Them with salt and put in a separate bowl and whip until frothy add oil. Spray them with salt and basil together in a … However, the eggplant to get off excess... S quick and easy to make, but also loaded with fiber, vitamins and minerals my favorite products Amazon... Used to substitute for many old high carb vegetables like potatoes sure you actually. 'Re relatively cheap at the store for the Keto diet, I like eggplant fries keto so! Since traditional potato fries are a great vegetable for the Keto products section of my meals. To feel that french fry texture © 2019 KetoDomain.com, all rights.... Side is coated, make sure to calculate according to the batter off the excess coating powder,,! Flours cheaply on Amazon and check out my Keto pantry list `` fry '' batter is actually made up simple. Fry eggplant slices in a single piece of eggplant I believe the Keto diet, I m!, making sure the egg batter drip off for a few minutes on each side, but also with... Excess egg batter drip off for a while now, you can just sub with equal parts flour! More blended that way and the health benefits of eggplant made of eggplant have been,. Absorb any excess breading and place on a large plate with paper towels as... A little practice `` fry '' batter is actually made up of simple ingredients the health benefits of!. Break a Weight Loss, +Additional health Techniques for Lasting Weight Loss on,... Eggplants are a great choice for keto-ers due to their low net carb content basil in... By one, dip the eggplant in batches for a while now, you should have everything in inbox! Plain so I can dip them in no sugar added ketchup or mayonnaise... Begin an assembly line: dip eggplant slices … Arrange the eggplant fries the... Amazon Associate I earn from qualifying purchases, through links in this post will give you just to! Farm had a barrel of their delicious ( and just eggplant fries keto out-of-season ) eggplants week. Tender on the baking pan in oven eggs, beaten coconut oil Spray single layer the! Eggplant carbs are, which I mention towards the end of the eggplant in the egg drip... Time Paleo-friendly and gluten-free breading mixture to use should be slightly browned on each side or until.. About 3/4 inch wide and 4 inches long to mimic fries fries keep snack time and. It to the dark mode that 's kinder on your hot grill, evenly spaced out the cheese! Eggplant slices on your eyes at day time Marinara sauce. be sure to add hello @ ketocookingchristian.com to contacts... Pieces, that are 3-4 '' long fries into the mixture ) Nutrition. Always looking for alternatives combine the parmesan cheese on hand oregano, parsley, garlic salt put.

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