Eggplant fries are a healthier alternative to traditional fries, providing a delicious crispy texture with minimal oil. When prepared in the air fryer, these fries come out golden-brown and crisp, thanks to the magic of hot air circulation, which requires significantly less oil than deep frying. With a lightly seasoned breadcrumb coating, these eggplant fries are flavorful, crispy on the outside, and soft on the inside—perfect as a snack, side dish, or appetizer.
Eggplant itself is a nutrient-dense vegetable, packed with antioxidants, vitamins, and minerals. Its naturally spongy texture makes it an ideal candidate for creating crispy fries that can be enjoyed without the guilt. The air fryer offers a healthy way to enjoy this treat, cutting down on calories and fat while preserving all the great flavors. Plus, the versatility of eggplant allows for various seasoning options, from garlic and Parmesan to Mediterranean herbs or a spicy kick.
Air frying eggplant fries ensures they come out crispy without absorbing too much oil, making it a great option for anyone looking to cut down on fat but still enjoy a crunchy, savory snack. These fries can be served with dipping sauces such as marinara, garlic aioli, or even a tangy tzatziki for an extra flavor boost.
Eggplant Fries
Equipment
Ingredients
- 1 medium eggplant
- 1/2 cup breadcrumbs preferably whole wheat
- 1/4 cup grated Parmesan cheese
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp smoked paprika optional
- Salt and pepper to taste
- 1 egg or flax egg for a vegan option
- Olive oil spray for greasing
Instructions
- Prepare the Eggplant: Start by cutting the eggplant into fries. Peel the eggplant if you prefer (though leaving the skin on helps with texture), then slice it into long strips about 1/4-inch thick.
- Prepare the Breading: In a shallow bowl or plate, mix the breadcrumbs, Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper. Stir well to combine. In another shallow bowl, beat the egg.
- Coat the Eggplant: Dip each eggplant slice into the beaten egg, making sure it’s fully coated. Then, roll it in the breadcrumb mixture, pressing lightly so the breadcrumbs stick.
- Preheat the Air Fryer: Preheat your air fryer to 375°F (190°C) for about 3-5 minutes.
- Air Fry the Eggplant Fries: Place the breaded eggplant fries in a single layer in the air fryer basket. Spray them lightly with olive oil spray to help them crisp up. Air fry for 10-15 minutes, flipping halfway through, until golden brown and crispy.
- Serve and Enjoy: Once the fries are cooked, remove them from the air fryer and serve immediately with your favorite dipping sauce, like marinara or garlic aioli. Enjoy your crispy, healthy eggplant fries!
Video
Notes
- Gluten-Free Option: Use gluten-free breadcrumbs to make this recipe gluten-free.
- Vegan Option: Skip the egg and use a flax egg (1 tbsp ground flaxseed mixed with 2.5 tbsp water) as a binding agent.
- Storage: Leftover fries can be stored in an airtight container in the refrigerator for up to 2 days. Reheat in the air fryer for 2-3 minutes to restore crispiness.
Nutrition
Health Benefits of Eggplant Fries:
Eggplant is not only a versatile vegetable but also a nutritional powerhouse. It’s rich in fiber, which is essential for digestive health. A serving of eggplant fries provides a healthy dose of antioxidants, particularly nasunin, which is found in the skin of the eggplant. Nasunin helps protect your cells from oxidative damage and promotes heart health by reducing cholesterol.
The high fiber content in eggplant also helps regulate blood sugar levels, making it a great option for people with diabetes or anyone aiming to maintain steady energy levels throughout the day. Additionally, eggplant contains vitamins and minerals such as Vitamin C, Vitamin K, folate, and potassium, which support immune function, bone health, and heart health.
By air frying the eggplant fries, you significantly reduce the amount of oil used compared to deep frying, making these fries lower in unhealthy fats. The breadcrumbs provide a satisfying crunch without adding too many extra calories. Plus, the light coating of Parmesan cheese adds calcium and protein without overwhelming the dish.
This recipe is perfect for anyone looking to enjoy a crispy, satisfying snack that’s also packed with nutrients. Whether you’re trying to cut down on fat, looking for a gluten-free or vegan snack, or simply craving something crispy and tasty, air fryer eggplant fries are an excellent choice.
1 comment
These eggplant fries were absolutely delicious! I love how crispy they get in the air fryer, and the flavor from the garlic and Parmesan is perfect. My kids even enjoyed them with marinara sauce. Will definitely make again!