About the Recipe
When adhering to the structure of a carb cycling diet, finding satisfying, crunchy side dishes for your Low-Carb Days can be a challenge. Enter Baked Eggplant Sticks. This recipe elevates the humble eggplant into a flavorful, high-fiber substitute for starches like fries or toasted bread. As a nutrient-dense vegetable, eggplant provides volume and satiety without the carbohydrate load, making these sticks an essential, guilt-free component to maintain your carb goals and crush those savory cravings. They pair perfectly with a protein-rich main course on any low-carb day.
Ingredients
10 oz eggplant
1 tsp olive oil
1/2 tsp kosher salt
Freshly cracked pepper
1/2 cup of Italian seasoned breadcrumbs (can be substituted with gluten-free breadcrumbs)
2 tbsp Parmesan cheese
1 large egg white
Oil spray
1 cup of quick marinara sauce for dipping (optional)
Preparation
Preheat the oven to 450°.
Line two baking sheets with parchment paper and lightly spray them with oil. Remove the ends of the eggplant. Slice the eggplant in half, then cut it into 1/4 inch thick slices.
Lay each slice on the cutting board and cut into 1/4 inch strips.
Ensure all strips are the same size so they cook evenly.
Place the eggplant strips in a bowl and season with olive oil, salt, and pepper. Set aside.
Combine breadcrumbs and parmesan cheese in one bowl.
In another bowl, add the egg whites.
Dip a few eggplant strips at a time into the egg whites, then coat them with breadcrumbs.
Using a fork, remove the eggplant from the crumbs and place them on the baking sheets.
Spray with more oil and bake for 10 minutes on the middle rack.
Turn over and bake for an additional 5 minutes, or until golden.
Serve hot.
Variations
Low-Carb Coating Variations
The low-carb coating is typically a mix of a flour substitute, Parmesan cheese, and seasonings.
Keto/Almond Flour: Almond flour, grated Parmesan cheese, Italian seasoning (including oregano, basil, and thyme), garlic powder, salt, and pepper.
Keto/Pork Rinds: Finely crushed pork rinds (pork panko), grated Parmesan cheese, and Italian seasoning.
Nut-Free (Keto)Coconut flour or lupin flour, grated Parmesan cheese, and seasonings.
SpicyAdd cayenne pepper, chili powder, and/or smoked paprika to any base coating.
Rosemary & Thyme: Almond flour, fresh chopped rosemary, dried thyme, paprika, and salt.
Serving and Meal Variations
Eggplant sticks are versatile and can be served as an appetizer, a snack, or a side dish.
Dips: Serve with low-carb-friendly dips:
Marinara Sauce: Use a store-bought brand with no added sugar (often labeled "keto" or "low-carb"), or make your own.
Keto Ranch or Blue Cheese Dressing
Tahini Aioli or Sauce
PestoEggplant Parmesan Variation: To turn them into a simplified main course:
Bake the sticks until they are golden brown and crispy on the outside.
Top each stick with a spoonful of low-carb marinara sauce and a sprinkle of shredded mozzarella cheese.
Return the dish to the oven for a few minutes, until the cheese is melted and bubbly.Meal Pairing: Serve as a side with:
Grilled or baked fish (like salmon or cod)
Grilled chicken or steak
A large Italian-style salad
Tips For Success
Low-carb baked eggplant sticks are a delicious and healthy alternative to traditional fries. Here are key tips for making them crispy, along with low-carb variations.
Tips for Crispy Low-Carb Baked Eggplant Sticks
The primary challenge with baking eggplant is its high water content, which can result in a texture that is too soft.
Reduce Moisture (Sweating the Eggplant): This is the most critical step for crispiness.
Method: After cutting the eggplant into sticks (about 21 inches thick), lay them on a wire rack or paper towels and sprinkle generously with salt.
Time: Let them sit for 15−60 minutes. The salt will draw out excess moisture.
Final Step: Pat the eggplant sticks completely dry with a paper towel before coating them.Use a Crispy Coating Base: Substitute high-carb breadcrumbs with low-carb alternatives:
Almond Flour: Provides a tender, crispy crust.
Finely Ground Pork Rinds (Pork Panko): Excellent for a keto/low-carb crunch.
Parmesan Cheese: Finely grated Parmesan is a common component in the coating, as it crisps up beautifully in the oven.
Cornstarch (Optional): Some recipes add a small amount of cornstarch to the coating for extra crispness, though this will add a small amount of carbs.High Oven Temperature: Bake at a high temperature, typically 400°F to 425°F (200°C to 220°C).
Use a Wire Rack: Arranging the coated sticks on a wire rack placed over a baking sheet allows air to circulate all sides, promoting crispness on the bottom. If you don't have a rack, put them directly on a baking sheet lined with parchment paper, but skip the parchment if you want to maximize crispness.
Avoid Overcrowding: Place the sticks in a single layer with space between them. Overcrowding will trap steam and make them soggy.
Use Oil/Cooking Spray: Lightly spray the coated eggplant sticks with cooking oil (such as olive or avocado oil) before baking, which helps the crust brown and become crisp.
Flip Halfway: Turn the sticks halfway through the cooking time for even browning and crispness (approximately 10−15 minutes per side).
Broil for a Finish (Optional): If the sticks aren't brown and crispy enough at the end of the baking time, broil them for 1−3 minutes, watching them closely to prevent burning.