fbpx Skip to main content

Eggplant French Fries

By September 10, 2017July 28th, 2023Appetizer and Sides, Nut Free

Eggplant French Fries

These fries are SO tasty! My suggestion is to check out your local farmer’s market (I just got 2 HUGE eggplant for $1!). Since you are going through the preparation to make them, why not do a quadruple batch!? So, what I did was prepare the eggplant fries and instead of baking them all right away, I froze a couple of Ziplocks full so I have an easy addition to dinner on those busy nights!

I have a recipe making Eggplant Fries using almond flour, but to make these tasty keto fries even lower in carbs I used pork dust! If you do not have pork dust you can just place pork rinds in a food processor and puree until smooth. OR if you are vegetarian you can also use powdered Parmesan cheese.

I have lots of recipes and tips like this in my Kids Color Cookbook: The Art of Eating Healthy: Kids. Click HERE to find. Happy Eating! 

I really appreciate all your support!

Eggplant French Fries

Maria Emmerich
Prep Time 10 minutes
Cook Time 15 minutes
Course Appetizer, Dairy Free, Nut Free, Pork, Side Dish
Cuisine American
Servings 8
Calories 154


  • 2 medium eggplants
  • 2 cups pork dust or powdered Parmesan cheese
  • Cayenne pepper to taste
  • Salt and pepper to taste
  • 2 large eggs beaten
  • Coconut Oil Spray


  • Peel and cut the eggplant into french-fry shapes. Set aside.
  • In a shallow bowl, stir together the pork dust, cayenne pepper, salt, and black pepper. Place the eggs in a separate bowl and whip until frothy. Preheat oven to 400 degrees F.
  • Dip the eggplant pieces into the egg, then into the flour mixture, then back into the egg, and back into the pork dust mixture. Place the eggplant on a cookie sheet (I sprayed that with the coconut oil), then spray eggplant with a dusting of coconut oil. Bake for 15 minutes or until crispy and brown.
  • Note: I reheated them in the oven the next day because the eggplant I used was HUGE, and they got even crispier and we like them better.
  • Make sure to watch the ketchup...those sugars can really add up.


Calories: 154 | Fat: 8g | Protein: 15g | Carbohydrates: 7g | Fiber: 4g | P:E Ratio: 1.4


“Maria Wojcik Emmerich and Craig Emmerich you two rock! This was me last year! And the other is me this now! I couldn’t have done it without the meal plan and your encouragement through the website! Best money I have ever spent! Super grateful for your time and efforts! starting the cleanse next week! Lots of love Michelle”
Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Donna Gasquet says:

    Nutritional information on this recipe?! Unfortunately…I really need to know!

  • Vicky says:

    Also wondering about the nutritional info. Thanks!

  • Adel says:

    Maria I’m sure you aren’t suggesting people use Ketchup you mean homemade ketchup because it still has sugars from the tomatoes, correct?

  • Kristine says:

    7 carbs. About how many fries is that? You said 2 egg plants serves 8 but I know the sizes vary plus depends on how big you cut the French fries. 😊 I’m diabetic & found I just can’t tolerate carbs. . Thanks 💜

    • Maria Emmerich says:

      Yes, it depends on how they are cut. But 1/4 of an eggplant per serving and I used medium sized eggplants (about 600 grams each).

  • Darcy Dudley says:

    Is there anything I could sub for the pork dust or the cheese? I don’t eat pork and I can’t have cheese. 🙁

  • Marsha says:

    I made these this week with your Primal Sliders and we loved them dipped in your Green Goddess dressing. My kids inhaled the whole meal. We had a super busy day followed by evening sports but with a little prep work it was fast and easy. I did bake the eggplant fries in the morning and then re-baked when the burgers cooked and they were great, also have a bag of fries in the freezer. Thanks for the great tips to make a busy life easier.

  • Amy says:

    Looks so good! I have made zucchini fries but the idea of using pork rinds is great. Also eggplant is not as “wet” as zucchini so these are probably crispier.

    Maria, I am doing IF 16:8 or 20:4, and I workout in the morning before the family wakes up, (resistance training with some HIIT on the bike), is it ok that I do not eat until several hours later? I like to eat dinner with my family so I usually skip breakfast and lunch and have a small meal around 2 or 3 with my main meal at 6 or 7. Wondering how or if that affects muscle growth/retention.

  • Amy says:

    Thanks so much!

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Free Email Updates

Don't miss any of our free content or sales!

We respect your privacy. We never share your information with anyone.