Why You’ll Love This Recipe
Eggplant Fries are a delicious way to enjoy a nutritious vegetable in fry form. They’re crisp on the outside, soft on the inside, and incredibly versatile. Whether baked or fried, they make a great low-carb or gluten-free snack (with a few simple tweaks), and they’re packed with flavor and fiber.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Eggplant (medium-sized)
- Salt
- Eggs
- All-purpose flour
- Panko breadcrumbs or regular breadcrumbs
- Parmesan cheese (optional)
- Garlic powder
- Paprika
- Black pepper
- Vegetable oil (for frying or brushing if baking)
- Optional dips: marinara, garlic aioli, tzatziki, ranch
Directions
- Prepare the eggplant:
- Slice eggplant into fry-shaped sticks.
- Sprinkle with salt and let sit for 20–30 minutes to draw out moisture and reduce bitterness.
- Pat dry with paper towels.
- Set up a breading station:
- Bowl 1: flour, garlic powder, paprika, and black pepper
- Bowl 2: beaten eggs
- Bowl 3: breadcrumbs (mixed with Parmesan if using)
- Bread the eggplant:
- Dredge each piece in flour, then dip in egg, then coat with breadcrumbs.
- Cook the fries:
- To bake: Place on a parchment-lined baking sheet. Lightly brush or spray with oil. Bake at 425°F (220°C) for 20–25 minutes, flipping halfway, until golden and crispy.
- To fry: Heat oil to 350°F (175°C). Fry in batches for 2–3 minutes until golden. Drain on paper towels.
- Serve:
- Enjoy hot with your favorite dip. Garnish with fresh herbs or extra Parmesan if desired.
Servings and timing
This recipe yields about 4 servings.
Prep time: 20–30 minutes (includes resting the eggplant)
Cook time: 20–25 minutes
Total time: 45–55 minutes
Variations
- Gluten-Free Eggplant Fries: Use almond flour and gluten-free breadcrumbs.
- Vegan Version: Use a plant-based milk/flour mixture instead of eggs for binding.
- Spicy Eggplant Fries: Add cayenne or chili flakes to the breading mixture.
- Italian-Style: Use Italian seasoning and serve with warm marinara sauce.
- Air Fryer Method: Air fry at 375°F (190°C) for 12–15 minutes, flipping once.
Storage/Reheating
Store leftover fries in an airtight container in the refrigerator for up to 2 days.
Reheat in a 375°F (190°C) oven or air fryer for 5–8 minutes until hot and crispy again. Avoid microwaving, as it softens the coating.
FAQs
Do I need to peel the eggplant?
No, the skin is edible and helps the fries hold their shape. Peel only if preferred.
Why salt the eggplant before cooking?
Salting draws out moisture and reduces bitterness, resulting in a firmer texture and better flavor.
Can I make these ahead of time?
You can prep and bread the eggplant ahead, then bake or fry just before serving for best results.
Are eggplant fries healthy?
Yes, especially if baked. Eggplant is low in calories and high in fiber, and baking reduces added fat.
What dips go well with eggplant fries?
Marinara, garlic aioli, ranch, tzatziki, or spicy mayo are all great choices.
Can I use other types of eggplant?
Yes, globe or Italian eggplant works best, but Japanese or Chinese eggplant can also be used—just adjust size and cooking time.
What makes them crispy?
The panko coating and high heat baking or frying ensure a crunchy exterior. Flipping halfway helps crisp evenly.
Can I skip the breadcrumbs?
You can use just flour for a lighter coating, but the fries won’t be as crispy.
Can I freeze eggplant fries?
They’re best fresh. You can freeze after baking, but reheating may affect texture. Freeze in a single layer, then reheat in an oven or air fryer.
How thick should I cut the fries?
About ½ inch thick sticks work best for even cooking and a good balance between crispy and tender.
Conclusion
Eggplant Fries are a deliciously crispy, wholesome alternative to traditional fries, perfect for dipping, sharing, or enjoying all on your own. With their rich flavor and satisfying crunch, they’re a great way to turn a humble vegetable into something special. Easy to make and easy to love, these fries will quickly become a favorite in your snack rotation.
PrintEggplant Fries
Eggplant Fries are a crispy and flavorful alternative to traditional fries. Lightly breaded and either baked or fried, they offer a tender inside with a crunchy outside, making them a healthy and satisfying snack, appetizer, or side dish.
- Prep Time: 25 minutes
- Cook Time: 25 minutes
- Total Time: 50 minutes
- Yield: 4 servings
- Category: Appetizer
- Method: Baking or Frying
- Cuisine: American
- Diet: Vegetarian
Ingredients
- 1 medium eggplant
- 1 tsp salt
- 2 eggs, beaten
- 1/2 cup all-purpose flour
- 1 cup panko or regular breadcrumbs
- 1/4 cup grated Parmesan cheese (optional)
- 1/2 tsp garlic powder
- 1/2 tsp paprika
- 1/4 tsp black pepper
- Vegetable oil (for frying or brushing if baking)
- Optional dips: marinara, garlic aioli, tzatziki, ranch
Instructions
- Slice eggplant into fry-shaped sticks.
- Sprinkle with salt and let sit for 20–30 minutes to draw out moisture. Pat dry with paper towels.
- Prepare a breading station: Bowl 1 – flour, garlic powder, paprika, pepper; Bowl 2 – beaten eggs; Bowl 3 – breadcrumbs and Parmesan (if using).
- Dredge each piece in flour, then dip in egg, and coat with breadcrumb mixture.
- To bake: Place on a parchment-lined baking sheet, brush or spray with oil, and bake at 425°F (220°C) for 20–25 minutes, flipping halfway.
- To fry: Heat oil to 350°F (175°C), fry in batches for 2–3 minutes until golden. Drain on paper towels.
- Serve hot with your choice of dip. Garnish with fresh herbs or extra Parmesan if desired.
Notes
- For gluten-free, use almond flour and gluten-free breadcrumbs.
- Vegan option: Replace eggs with plant-based milk and flour slurry.
- Air fryer method: Cook at 375°F for 12–15 minutes, flipping halfway.
- Reheat in oven or air fryer for best crispiness. Avoid microwaving.
- Panko breadcrumbs give the best crunch, but regular can be used.
Nutrition
- Serving Size: 1 serving
- Calories: 220
- Sugar: 3g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 4g
- Protein: 6g
- Cholesterol: 55mg
