Low Carb & Gluten Free Eggplant “Fries”

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Sometimes I miss french fries.  There, I said it.  They are crispy and salty and fun to dip – what’s not to like?  Since traditional potato fries are usually out when you’re on a low carb diet, I’m always looking for alternatives.  Though if I’m being honest I do occasionally swipe a couple from my son’s plate.  But since eating one or two really just leaves me wanting more, it’s not usually a good idea.  Enter these eggplant “fries.”  They satisfy my french fry craving on pretty much every level.  Crispy – check.  Salty – check.  Fun to dip – check!  Another added bonus is that they are very kid friendly so it’s a great way to sneak more veggies into your children’s (or husband’s!) diet.  I usually pan-fry mine to get them brown and crisp, but you can bake these if you’d like – though they may not crisp up quite as nicely.  Enjoy!

Serves 6

Recipe Ingredients:

2 large eggplant
2 eggs, beaten
1/2 cup coconut flour
1/2 cup grated parmesan cheese
1/2 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon pepper
1/2 teaspoon parsley flakes

1/2 cup olive oil for frying

Peel the eggplant and cut into strips about 3/4 inch wide and 4 inches long to mimic fries.  In a small bowl, beat the 2 eggs.  In another medium bowl, combine the parmesan cheese, coconut flour, garlic powder, salt, pepper and parsley flakes.  Start heating your oil in a medium saute pan.

Soak the eggplant in the egg mixture for a minute or two and then transfer in small batches to the herb & parmesan coating.
Once coated, cook in small batches in the hot oil, turning once to brown both sides.  Remove to a plate lined with paper towels to soak up any extra oil.  These can be made up to an hour ahead – to reheat just lay them out on a greased cookie sheet in a single layer and re- heat in the oven at 375 degrees (F) for 7-8 minutes just before serving.  Serve with the low carb marinara sauce of your choice for dipping.

Approximate nutrition information per serving:  210 calories, 16g fat, 4.75g net carbs, 6g protein
For more delicious recipes check out my e-cookbook, The Gluten Free Low Carber!





  1. Rose
    Rose09-20-2012

    They sound great. I ordered the coconut flour yesterday. When it arrives I will start preparing some of your great sounding recipes. So glad I found your site. Thanks

    • Mellissa Sevigny
      Mellissa Sevigny09-23-2012

      awesome Rose! I hope you like these and some of the other coconut flour recipes! It’s one of my favorite ingredients!

  2. Hillary
    Hillary09-20-2012

    I stumbled upon your blog yesterday, and I can say that I’m obsessed! Your recipes look amazing! The Brazilian chicken pie is in the oven as I type, and I have all the ingredients for the low carb tiramisu to make later!

    So glad I found this blog! I lost about 50 pounds 8 years ago doing low carb. I kept it off until getting pregnant, and now I’m back at it!

    Thanks for your innovative recipes! I can’t wait to try them all!

    • Mellissa Sevigny
      Mellissa Sevigny09-23-2012

      Thanks for sharing Hillary and congrats on keeping the 50lbs off for eight years! Hope you enjoyed the brazilian pie and the tiramisu!!! :)

    • Anonymous
      Anonymous10-01-2012

      Just wondering if corn starch could be substited for the coconut flour.

      Thanks for such creative recipes.

      Jay B.

    • Mellissa Sevigny
      Mellissa Sevigny10-02-2012

      I don’t see why not Jay – let us know if you try it and what the verdict is!

  3. Patty
    Patty09-20-2012

    Oh, this is so going into my “Saturday Night Movie Food” collection! :-)

    • Cuppycake
      Cuppycake09-23-2012

      Or in my case the “Weekend Gamer Snacks” recipe box !

    • Mellissa Sevigny
      Mellissa Sevigny09-23-2012

      You guys are funny! This is in my “Mommy’s catching up on her DVR shows” box! :)

  4. Crazy Cat Lady
    Crazy Cat Lady09-20-2012

    These look fricking amazing!!! But, I’m really surprised these got so nice & crispy for you. Eggplant has such a high water content. Did you have any issues with that? Maybe the coconut flour helps by soaking up the moisture? Or did you salt & drain the eggplant before you breaded them?

    • Mellissa Sevigny
      Mellissa Sevigny09-23-2012

      I didn’t salt these but you definitely could to remove any excess moisture or bitterness. And yes, coconut flour does absorb moisture which may have helped! Either way they were delicious!!! Hope you like them!

  5. Marge Burkell
    Marge Burkell09-20-2012

    OMG you steal them too???

    I have ONE eggplant left (only got 3 =( from my garden) and I am going to have to try this one! Thanks to YOU my dear I have found coconut (and almond) flour! So can I use my deep fryer (don’t cringe, some of us DO own them) instead of frying them in a pan if we don’t put too many in the basket at one time?
    Thanks for such yummy recipes!

    • Mellissa Sevigny
      Mellissa Sevigny09-23-2012

      Marge I owned a deep fat fryer years ago and we got rid of it because we fried EVERYTHING and gained like 5lbs in two weeks! ha ha! I wish I had it now though since I know how to eat fat and LOSE weight! I think these would work great in the DFF as long as you don’t crowd them as you said. Hope you like them!

  6. tosma
    tosma09-22-2012

    I had an eggplant on hand from my farm-delivery box and was debating what to do with it when this recipe showed up in my inbox. Had to try it! I knew I would like it, but my boyfriend was extremely skeptical of anything pretending to be a french fry. However, he loved this and I even heard him raving to a friend about how good these eggplant fries were! Thanks for another great recipe!

  7. Cuppycake
    Cuppycake09-23-2012

    Do you think almond flour would work ? I really do not like coconut at all.

    • Mellissa Sevigny
      Mellissa Sevigny09-23-2012

      I haven’t experimented with it but I don’t see why not. Let us know how they come out if you try it!

  8. Kayshah
    Kayshah10-24-2012

    Omg I have been craving fries for days, this looks so good! But what can I sub for the coconut flour? I’m allergic to coconut!

    • Mellissa Sevigny
      Mellissa Sevigny10-26-2012

      You can substitute almond flour or if you’re allergic to all nuts, try garbanzo bean flour. Enjoy!

  9. Kayshah
    Kayshah10-28-2012

    Awesome, thank you! Can’t wait to try it! (and no..just coconut oddly :))

  10. Alisa
    Alisa03-10-2013

    Where do you find coconut flour?

    • Mellissa Sevigny
      Mellissa Sevigny03-10-2013

      You can buy it at health food stores but it’s cheapest online! I get mine from nuts.com but you can shop around for the best price you can find.

  11. Kelly
    Kelly08-13-2013

    OK I have rice, corn starch and tapico flour (I am have a gluten intolerance) I hate coconut and almond so I was wondering which of those “flours” I have on hand would be good to try. These sound great!!!! I can steal eat potatoes but I am trying to expand my food pallete. I like egg plant already but want to try something different.

    • Mellissa Sevigny
      Mellissa Sevigny08-13-2013

      I don’t usually work with those flours so it’s a tough call. Maybe a combo of the rice and tapioca flour would work?

  12. Charity
    Charity09-04-2013

    Can I use Bob’s Red Mill GF AP flour?

    • Mellissa Sevigny
      Mellissa Sevigny09-04-2013

      I don’t see why not, but I’ve never tried it so can’t be sure. Let us know if it works!

  13. Matthew
    Matthew09-06-2013

    Made these last night, they were a little powdery, so may have needed to shake the excess coating off before frying. The very fussy missus liked them so this is going to be a regular dish.
    Still have half the chips (unfried) in the fridge, so will do 1 eggplant (aubergine) next time.
    The coating is awesome and I’m going to tweak it a little for chicken too.

  14. Chaunesti
    Chaunesti09-11-2013

    Tried these tonight after searching for some tasty, low-carb ideas for some leftover eggplant. Absolutely delicious! It was EXACTLY what I needed to satisfy my cravings too. Thanks for sharing!

    • Mellissa Sevigny
      Mellissa Sevigny09-11-2013

      I LOVE these and it’s been far too long since I’ve made them! So glad you liked them too! :)

  15. Mirsad
    Mirsad01-04-2014

    I attempted these just before and wasn’t very happy with the results. The eggplant soaked up all the oil and it wasn’t crunchy at all. Basically tasted like fried egg plant, soft and a bit watery. Any tips?

    • Mellissa Sevigny
      Mellissa Sevigny01-04-2014

      You can coat the raw eggplant in salt and layer between paper towels for an hour or so and then brush the salt off and dry it – that draws out some of the moisture before cooking. Also it’s very important that your oil is hot enough – if it isn’t, the eggplant and breading will just absorb the oil and not get crisp. Hope that helps!

  16. Floortje
    Floortje08-09-2014

    Burp…. Dear Melissa, you should probably put a warning with this post, that once baked, à low carber will very likely… Eat the whole dang batch! Luckily I only made one eggplant and my daughter is eating her share. Ate them with real no carb mayo( Dutch style!) And I’m trying to tell myself that it was probably less carbs as I still have some breading left. ;-) thank you for The wonderful Recipe! Xx Floortje

    • Mellissa Sevigny
      Mellissa Sevigny08-09-2014

      It’s been ages since I’ve made these – forgot how good they are, going to have to pick up some eggplant now that you’ve reminded me! ;) Glad you liked them!

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