Crispy Eggplant Fries
If you're looking for a healthier alternative to traditional french fries, these Crispy Eggplant Fries will become a new favorite side dish. They're crunchy on the outside, warm and soft on the inside and packed with savory flavor.
Servings: 5
Calories: 150kcal
Equipment
- 3 mixing bowls
- 1-2 baking sheets
- cutting board
- Knife
- Tongs
- parchment paper
Ingredients
- 1 medium eggplant
- 1 ¼ cups Italian panko breadcrumbs
- ⅔ cup whole milk
- ½ cup all-purpose flour
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon paprika
- ¼ teaspoon black pepper
- salt
Instructions
- Preheat the oven to 450 degrees Fahrenheit and line a baking sheet with parchment paper.
- Peel the eggplant, trim off the ends and slice into ¼ to ½ inch thick strips. Spread out the eggplant strips on the baking sheet in a single layer. Sprinkle with salt and let sit for 20 minutes to remove excess liquid.
- While the eggplant rests, prepare three mixing bowls. In the first bowl, combine the flour, garlic powder, onion powder, paprika and black pepper. Pour the milk into the second bowl and put the Italian panko breadcrumbs into the third bowl.
- Blot the salted eggplant slices with a paper towel to remove excess moisture. Using tongs, dip each piece into the flour mixture, then the milk, then the panko, fully coating each slice. Place the coated eggplant slices back onto the baking sheet in a single layer. Spray with olive oil cooking spray until crumbs are generously coated.
- Bake for 25 minutes, flipping halfway through. Spray again lightly with cooking spray.
- Remove from the oven, let cool for a few minutes and transfer to a wire cooling rack to keep them crispy. Enjoy with your favorite dipping sauce.
Notes
Tip: Don't skip the salt- salt pulls out excess moisture and bitterness from the eggplant so the fries don't turn out soggy.
Storing: Store leftovers in an airtight container in the refrigerator for 2-3 days. It's best to reheat them in the air fryer or oven for 3-5 minutes. I don't recommend microwaving them, as this will not make them crispy again.
Nutrition
Serving: 5oz | Calories: 150kcal | Carbohydrates: 28g | Protein: 5g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 0.4g | Cholesterol: 4mg | Sodium: 125mg | Potassium: 312mg | Fiber: 4g | Sugar: 6g | Vitamin A: 82IU | Vitamin C: 2mg | Calcium: 79mg | Iron: 2mg
