Eggplant fries

Eggplant fries

Crunchy. Salty. Dippable. These fries are low-carb's answer to both "eat your vegetables," and "keep everybody happy." Before you know it, the kids will be asking for eggplant. Who knew?

Eggplant fries

Crunchy. Salty. Dippable. These fries are low-carb's answer to both "eat your vegetables," and "keep everybody happy." Before you know it, the kids will be asking for eggplant. Who knew?
8 servingservings


  • 2¼ lbs 1 kg eggplant (2 medium, globe eggplants)
  • 2 cups (8 oz.) 475 ml (230 g) almond flour
  • 1 tsp 1 tsp cayenne pepper (optional)
  • 2 tsp 2 tsp salt
  • 1 tsp 1 tsp ground black pepper
  • 2 2 large egglarge eggs
  • 2 tbsp 2 tbsp coconut oil, melted, at room temperature
  • salt and ground black pepper, to taste
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Instructions are for 8 servings. Please modify as needed.

  1. Preheat oven to 400°F (200°C). Set aside baking sheet(s), lined with parchment paper.
  2. Cut off the stems and peel the eggplants using a vegetable peeler or sharp knife. Cut into 3" x 1/2" (8 x 1.2 cm) French-fry pieces. Set aside.
  3. In a shallow bowl, stir together the almond flour, cayenne pepper, salt, and black pepper. Place the eggs and coconut oil in a small bowl, and whisk together until blended.
  4. With one hand, dip several eggplant pieces in the egg mixture, and coat on all sides. Let excess egg drip off, and then use the other hand to lightly coat each piece in the flour mixture. Transfer to the baking sheet(s) and repeat until done. (see Tip)
  5. Place on the middle oven rack and bake for 7 - 8 minutes, turn fries over, and bake for another 7 - 8 minutes, until crispy and golden brown.


Occasionally rinse hands and pat dry, for ease with dipping and coating. These fries freeze well! Make a huge (quadruple?) batch and pop the extras into a couple of Ziplock bags, post-coating but BEFORE you bake them. A perfect, oven-ready side to pair with almost any meal on a future busy night. And don't forget a creamy, low-carb dip, like our chipotle mayonnaise, tzatziki, or ranch dip. This recipe is part of a collaboration with Maria Emmerich, the best-selling American cookbook author. Check out her website for more keto inspiration and recipes.


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💬 Have you tried this recipe?

What did you think? Please share your thoughts in the comment section below!


  1. Anne
    Two family members have serious nut allergies. What is the best low carb replacement for the almond flour to achieve the crispy coating?
    Reply: #2
  2. Cheryl
    People often use crushed pork rinds for crispy coatings.
  3. Helen
    Would these work in an airfryer?
  4. Linda
    Yes! Dry, hot air will make the pork rind coating, even better than an oven would.
  5. 1 comment removed
  6. Linda
    Any ideas for a low carb, nut free and vegetarian replacement for almond flour? Thanks in advance.
    Reply: #40
  7. 1 comment removed
  8. Robin
    I had the same problem as David and Rona. Too bad...
  9. 1 comment removed
  10. Pam T
    I used one eggplant and one egg. I beat the egg a bit and poured it right on the eggplant. Then I did the same with the almond flour,salt and pepper. It was a bit messy but I poured the eggplant onto a baking sheet with parchment paper, spread them out and baked it at 400 degrees. I checked at 15 minutes and they weren't done so I continued to check every 7-10 minutes. I think it was closer to 45 minutes but they were really good, nice and brown and dry in the middle. I turned them over once I saw that the bottoms were browning. I didnt add the coconut oil until I was ready to flip them. We both liked them.
  11. 1 comment removed
  12. Anthony
    I took my time with this recipe, did not try to rush the process and did the following (which led to perfect eggplant fries):
    1. I set aside half of the 'breading' mix once it had been prepared;
    2. I used one hand for dipping the eggplant fries in egg, and the other for dropping the fries onto the breading mix - and I rinsed my fingers now and again if they became too sticky;
    3. When the first batch of breading mix became used up or not suitable anymore for breading, I used the rest that I had set aside.
    I used an entire eggplant and even had different sized fries. I had about 30 fries in total.
    They all came out perfect after no more than 20 minutes baking (and I had even forgotten to drizzle butter on them until late in the baking). Great recipe. I will make it again. I took photographs of my steps in the process and the final result. I wish I could upload them to show you.
  13. 2 comments removed
  14. cfern
    To add a disclaimer,I'm new to the site and to Keto. I do know that if you soak eggplant in salt water it will not turn. The thing is you can only do it maybe over night and cook the next day. The salt also will draw out the water inside the eggplant. So, if you cut it up & lay it on a paper towels sprinkle with salt and let it sit for say 15-20mins. The slices may hold the coating better. I don't know as I am only just now going to the grocery to pick up the eggplant and try. Will repost outcome
  15. Joanna
    I had the same clumpy/messy issues, but have since tried a new approach that doesn't use as much almond flour or egg. I peel the eggplant and then slice it in rounds instead of "fries"; rounds are about 1/4 to 1/2-inch thick. I lay the rounds out on paper towels and salt them lightly. While some of the moisture is draining from the eggplant I make the flour mix- with one large or two small-ish eggplants I can usually get away with one cup of almond flour (actually, I prefer the grittier almond meal for these). I start with one egg- sometimes I've needed a second egg or I've added in some liquid egg whites to supplement.
    I only let the eggplant rounds sit for about 5 minutes or so- enough time to make the almond flour mix and whisk the egg- then I blot the tops with paper towels. I dip each round in egg, shake off the excess, then lay it on a pan lined with parchment paper. Once all the rounds are laid out I dry my hands off thoroughly (very important step to avoid the clumpy almond flour issue). Rather than dipping the rounds in almond flour, I just sprinkle it (with dry hands) on top of all the eggplant rounds. I then flip the eggplant rounds over, dry my hands again, and sprinkle the second side with the almond flour mix.
    I don't drizzle with any coconut oil; I just bake them, starting on the bottom rack. The bottoms are usually nicely browned in 15-20 minutes; I flip them over and cook for another 5-10 minutes (generally they're pretty forgiving even if over-baked a bit). They're now a big hit in my house and much easier (and less messy) to make. Technically they're baked eggplant rounds and not "fries," but still very tasty!
  16. Connie