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    You are at:Home»Dairy-Free Recipes»Baked Eggplant Fries that are Easy to Toss Together

    Baked Eggplant Fries that are Easy to Toss Together

    12
    By Alisa Fleming on September 4, 2022 Dairy-Free Recipes, Dairy-Free Snack Recipes, Sides

    As the late summer / early fall harvest approaches, I start thinking of ways to use those big, in-season eggplants. This year, I dug into our archives, and pulled out this simple recipe for baked eggplant fries. It’s a super-east toss and bake recipe that results in flavorful, nutritious “fries” for dipping in salsa, guacamole, or my favorite, dairy-free ranch.

    Baked Eggplant Fries Recipe - naturally vegan, paleo, plant-based, gluten-free, and allergy-friendly. Deliciously easy snack or side

    These Baked Eggplant Fries are Easy to Toss Together

    This recipe was shared with us years ago by So Delicious Dairy Free, but it was originally created by author Amie Valpone of The Healthy Apple. Amie focuses on “clean eating” and consciously crafts her ingredients and recipes to get as much nutrition and flavor as possible.

    How to Pick the Best Eggplant

    When grocery shopping for these baked eggplant fries, look for a 1 to 1 1/2 pound standard American glob eggplant. It should be relatively firm to the touch, and have deep purple skin that is shiny, smooth, and doesn’t have any brownish spots.

    Keeping the Fats in Check

    We like healthy fats, but too much of a good thing is just too much. And eggplant loves to suck up oil. To keep these baked eggplant fries from becoming too heavy, Amie’ uses a combination of oil, milk beverage, and lemon juice for coating. The lemon adds a little complementary zest to the flavor.

    To Peel or Not to Peel?

    Amie likes to leave the eggplant skin on, and so do we. Eggplant is an amazing source of potent antioxidants and free radical scavengers, which are linked to brain and cardiovascular health. Some of this goodness is found in that purple eggplant skin. We also think the skin adds great texture and flavor to these baked eggplant fries.

    Baked Eggplant Fries Recipe - naturally vegan, paleo, plant-based, gluten-free, and allergy-friendly. Deliciously easy snack or side

    Special Diet Notes: Baked Eggplant Fries

    By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, vegan, plant-based, vegetarian, and paleo-friendly.

    Baked Eggplant Fries
     
    Print
    Prep time
    15 mins
    Cook time
    15 mins
    Total time
    30 mins
     
    These aren't traditional crispy fries, but they are positively delicious and great for dipping in your favorite sauce. We like to serve these with a side of salsa or guacamole.
    Author: Amie Valpone
    Recipe type: Side
    Cuisine: American
    Serves: 4 servings
    Ingredients
    • 1 large eggplant, cut into thick fry-like slices
    • ¼ cup unsweetened dairy-free milk beverage
    • 2 tablespoons extra-virgin olive oil
    • Juice of 1 fresh lemon
    • ¼ teaspoon sea salt
    • ¼ teaspoon ground white pepper
    Instructions
    1. Preheat your oven to 350°F and line a baking sheet with parchment paper.
    2. In a large bowl, whisk together the milk beverage, oil, lemon juice, salt, and pepper. Add the eggplant slices and toss to coat.
    3. Place the eggplant slices on your prepared baking sheet.
    4. Bake the eggplant fries for 15 minutes or until golden brown.
    5. Let the fries cool for a few minutes before serving.
    Notes
    Coconut Option: Use coconut milk or coconut milk beverage for the milk alternative, and toss the eggplant slices with ¼ cup unsweetened coconut flakes before baking.
    Nutrition Information
    Serving size: ¼ recipe Calories: 96 Fat: 7.5g Saturated fat: 1g Carbohydrates: 8.3g Sugar: 3.8g Sodium: 131mg Fiber: 4.5g Protein: 1.4g
    3.5.3229

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    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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    12 Comments

    1. Pingback: Healthy Superbowl Recipe Round-Up (Gluten-free, Dairy-free, Sugar-free Options)

    2. Pingback: Paleo Diet – Day 3 | mellow wild

    3. Shay on April 24, 2013 12:18 am

      Anyway to make these without the coconut flakes and lemon due to diet restrictions? Can I use rice milk instead of the coconut or almond milk? 🙂 My daughter is allergic to what feels like everything! Thanks.

      Reply
      • Alisa Fleming on April 24, 2013 7:23 am

        You can use any coating that you like (even crushed cereal) or none at all! If you want that tangy taste, use cider vinegar in place of lemon. Yes, any milk alternative will work. Look for flax milk for a richer option than rice.

        Reply
    4. amanda on April 6, 2013 5:46 pm

      Trying tonight. Skin on?

      Reply
      • Alisa Fleming on April 6, 2013 7:11 pm

        Your choice! The skin can be a little tough, but does help with structure.

        Reply
    5. Pingback: menu plan Monday: Whole30, week 3 «

    6. Maggie on January 13, 2013 12:23 pm

      Okay, weird question…do they taste like eggplant? I’m not an eggplant lover, but every now and then I get them in my CSA bin and would love to use them – I usually give them away. This is pretty creative!

      Reply
    7. Sarah on January 12, 2013 6:40 am

      They tasted great! But they didn’t look a thing like the picture!

      Reply
      • Alisa Fleming on January 12, 2013 7:18 am

        Oh wow, really! That isn’t stock, it’s the actual recipe, so weird. Glad you enjoyed them though Sarah!

        Reply
    8. Carol on January 12, 2013 2:56 am

      Great idea!

      Reply
    9. Ricki on January 11, 2013 3:35 pm

      Whoo hoo–just bought 2 eggplants today! Now I know what I’m doing with them. . .! 🙂

      Reply

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