Keto Eggplant Fries with Garlic Aioli
If you’re looking for a delicious and satisfying snack that fits perfectly into your keto lifestyle, look no further than these Keto Eggplant Fries with Garlic Aioli. These crispy, golden fries are not only low in carbs but also packed with flavor. They make for an excellent appetizer or a healthy snack that will leave you feeling full without the guilt of traditional fries.
Eggplant is a fantastic vegetable for the keto diet. It’s low in carbohydrates and high in fiber, making it an ideal choice for anyone looking to cut down on carbs while still enjoying tasty meals. Paired with a creamy garlic aioli, these eggplant fries will quickly become a favorite in your household. Whether you’re hosting a gathering or just craving a crunchy snack, this recipe is sure to impress!
Recipe Details
This recipe for Keto Eggplant Fries with Garlic Aioli is inspired by traditional French fries but offers a healthier twist. The use of eggplant provides a unique texture and flavor that pairs beautifully with the crispy coating. Almond flour and Parmesan cheese create a crunchy outer layer that satisfies that fried food craving without the excess carbs.
One of the key ingredients in this recipe is almond flour. It’s a popular choice in the keto community due to its low carbohydrate content and high fat content. Almond flour is not only gluten-free but also rich in vitamin E and magnesium, which are beneficial for overall health. Grated Parmesan cheese adds a savory depth of flavor while contributing to the crispy texture of the fries.
Another highlight of this dish is the garlic aioli. Made with mayonnaise and fresh garlic, this dip is creamy and full of flavor. Garlic has numerous health benefits, including anti-inflammatory properties and potential heart health benefits. The addition of lemon juice brightens the aioli, making it the perfect complement to the savory fries.
This recipe is not just about taste; it’s also about creating a satisfying meal that aligns with your dietary goals. With only 5 grams of net carbs per serving, you can indulge in these fries without straying from your keto plan. Plus, they are easy to prepare, making them a great option for busy weeknights or casual gatherings.
The Method
To achieve the best results with your Keto Eggplant Fries, follow these detailed steps. Start by preparing the eggplant properly. Slice it into fries about 1/4 inch thick. This thickness ensures they cook evenly and become crispy. After slicing, sprinkle the fries with salt and let them sit on a paper towel for about 15 minutes. This process draws out moisture and any bitterness from the eggplant, resulting in a better texture.
Next, set up your breading station. In one bowl, combine almond flour, grated Parmesan, garlic powder, paprika, salt, and black pepper. This mixture will create a flavorful coating that enhances the eggplant’s natural taste. In another bowl, beat the eggs until smooth. The egg wash is crucial as it helps the dry mixture adhere to the fries.
When breading the fries, dip each piece into the egg mixture, allowing any excess to drip off. Then, coat it in the almond flour mixture, pressing gently to ensure it sticks. Lay the coated fries on a baking sheet lined with parchment paper. To achieve that perfect golden color, spray them lightly with olive oil before baking. Bake in a preheated oven at 425°F (220°C) for 20-25 minutes, flipping halfway through for even cooking.
Variations
Spicy Eggplant Fries
If you love a little heat, try adding some cayenne pepper or chili powder to your almond flour mixture. This will give your eggplant fries a spicy kick that pairs wonderfully with the creamy garlic aioli. You can adjust the amount of spice to your liking, making it as mild or fiery as you prefer.
Herbed Eggplant Fries
For a fresh twist, incorporate dried herbs like oregano, thyme, or basil into the almond flour mixture. These herbs will add an aromatic flavor that elevates the fries. You can also sprinkle fresh herbs on top after baking for added freshness and color.
Cheesy Eggplant Fries
Take your fries to the next level by adding extra cheese to the coating. Mix in some shredded mozzarella or cheddar cheese with the almond flour and Parmesan. This will create an even cheesier, more indulgent fry that’s sure to satisfy cheese lovers.
Substitutions
If you’re looking to customize your Keto Eggplant Fries, here are some substitutions to consider:
1. **Almond Flour:** If you have a nut allergy or prefer a different option, you can use coconut flour. Keep in mind that coconut flour is more absorbent, so use less than the amount of almond flour called for.
2. **Parmesan Cheese:** For a dairy-free option, nutritional yeast can be used instead of Parmesan. It adds a cheesy flavor while keeping the dish vegan-friendly.
3. **Mayonnaise:** If you want a lighter version of the garlic aioli, consider using Greek yogurt instead of mayonnaise. This will reduce the fat content while still providing a creamy texture.
FAQ
1. Can I use a different vegetable instead of eggplant?
Yes! Zucchini or even bell peppers can be used as alternatives. Just ensure to adjust the cooking time as these vegetables may cook faster than eggplant.
2. How do I store leftovers?
Store any leftover fries in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain crispiness.
3. Can I make these in an air fryer?
Absolutely! Air frying is a great option for achieving extra crispiness. Cook at 400°F (200°C) for about 15 minutes, flipping halfway through.
4. How can I make these fries vegan?
To make the fries vegan, substitute the eggs with a flaxseed meal mixture (1 tablespoon of flaxseed meal mixed with 2.5 tablespoons of water) and use a plant-based mayonnaise for the aioli.
5. What can I serve with these fries?
These eggplant fries pair well with various dips like ranch dressing, marinara sauce, or even a spicy sriracha mayo for those who enjoy a kick!
Keto Eggplant Fries with Garlic Aioli
Equipment
- Baking sheet
- Parchment paper
- Shallow bowls for breading
- Mixing bowl
- Knife and cutting board
Ingredients
For the Eggplant Fries
- 1 large eggplant (about 1 lb / 450 g)
- 1 cup almond flour
- ½ cup grated Parmesan cheese
- 2 large eggs
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp salt
- ¼ tsp black pepper
- Olive oil spray (for baking)
For the Garlic Aioli
- ½ cup mayonnaise
- 2 cloves garlic minced
- 1 tbsp lemon juice
- ¼ tsp salt
- ¼ tsp black pepper
- ½ tsp Dijon mustard (optional)
Instructions
- Preheat your oven to 425°F (220°C).
- Slice the eggplant into fries, about 1/4 inch thick. Lay them on a paper towel and sprinkle with salt. Let them sit for about 15 minutes to draw out moisture and bitterness. Pat them dry with another paper towel.
- In a shallow bowl, combine the almond flour, Parmesan cheese, garlic powder, paprika, salt, and pepper. Mix well.
- In another bowl, beat the eggs until well combined.
- Dip each eggplant fry into the egg mixture, allowing excess to drip off, then coat it in the almond flour mixture. Press gently to ensure the coating sticks. Place the breaded fries on a baking sheet lined with parchment paper.
- Spray the coated fries lightly with olive oil spray. Bake in the preheated oven for 20-25 minutes, flipping halfway through, until they are golden brown and crispy.
- While the fries are baking, prepare the garlic aioli. In a small bowl, combine mayonnaise, minced garlic, lemon juice, salt, pepper, and Dijon mustard if using. Mix well until smooth. Adjust seasoning to taste.
- Once the fries are done, remove them from the oven and let them cool for a few minutes. Serve hot with the garlic aioli on the side for dipping.
