Baked Eggplant Fries with Lemon Dill Dipping Sauce

My children love french fries, what kid doesn’t? Okay, and I confess so do the adults around our house. I prefer to make mine at home so I can make sure they are not deep fried in unhealthy oils and loaded with sodium.

I have been dreaming about making these eggplant fries for a couple of weeks now. I have had zucchini fries at restaurants in the past and considered making that – I will definitely be trying those out since these came out perfect. If you have had zucchini fries at a restaurant you know that they are deep fried and definitely not healthy. I hate to think all the nutritional benefits of vegetables are just destroyed by deep-frying and dumping huge amounts of salt on them. I personally don’t think that even tastes good anymore. I want to taste my food and not salt, butter, or oil – how about you?

I love eggplant because it is downright delicious and it’s such a versatile vegetable that can be cooked in so many ways. It is also an important antioxidant vegetable that makes a wonderful addition to your diet. It is loaded with vitamin A, B, C folate and minerals like potassium. It is rich in dietary fiber, contains no fat and is low in calories. How perfect, right?

I did a quick search for eggplant fries to see what delicious recipes were out there. Most were deep fried like I thought they would be, but I did find a great one at Dianne’s Dishes. I used her method for cutting the fries because I definitely needed a visual on that – check it out. Thank you Dianne for this and for my recipe inspiration.

Baked Eggplant Fries with Lemon Dill Dipping Sauce
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Appetizer, Side
Serves: 6
Ingredients
  • For fries:
  • 1 eggplant, cut into strips
  • ⅓ cup unsweetened plain soy yogurt
  • 1 tbsp. dried parsley
  • ¼ tsp. garlic powder
  • ¼ tsp. paprika
  • ¼ tsp. ground cumin
  • ¼ tsp. onion powder
  • 2 tbsp. fresh lemon juice
  • 2 tbsp. apple cider vinegar
  • 2 cups whole-wheat seasoned breadcrumbs
  • For dip:
  • 1 cup unsweetened plain soy yogurt
  • 1 tsp. dill
  • 2 cloves garlic, minced
  • 2 tbsp. lemon juice
  • Fresh black pepper to taste
Instructions
  1. For fries:
  2. Preheat oven to 450 degrees. Line two large baking sheets with a non-stick baking mat or parchment paper. Cut the top and bottom off of your eggplant. Cut the eggplant in half lengthwise and then into quarters. Next, cut the eggplant quarters into slices roughly ¼ in. thick. Now cut the eggplant slices into strips roughly the size of French fries. Combine yogurt, parsley, garlic powder, paprika, ground cumin, onion powder, lemon juice, and apple cider vinegar in a large bowl. Toss eggplant fries in soy yogurt mixture, coating evenly. Place breadcrumbs on a plate and lightly coat eggplant fries with breadcrumbs. Spread out evenly on trays making sure they don’t touch. Bake in preheated oven for 10-15 minutes or until golden brown and crispy. Turn halfway during baking to brown evenly. Serve immediately with lemon dill dipping sauce.
  3. For dip:
  4. Combine all ingredients in a medium-sized bowl. Place in the refrigerator for a minimum of 1 hour to chill and allow flavors to combine.
Notes
Without dip: 141 calories, 4.7 grams sugar, 1.3 grams fat, 28.3 grams carbohydrates, 5.9 grams protein For dip: You can add cut up cucumber to this to make it traditional Tzatziki Sauce.

 

Here’s a great review of Baked Eggplant Fries done by Healthy Girl’s Kitchen check it out!

Have you tries Baked Eggplant Fries before, what do you think?

51 comments

  1. Virtually Vegan Mama says:

    p.s.

    I am going to try this without breading, but I was feeling naughty ;) the kids really love this one!

  2. Miriam @ Sometimes I Veg says:

    Last time I tried to make eggplant fries they dried out too much and became eggplant chips. Good job on your success.

  3. Junia says:

    LOVE this idea!! i've been eyeing those eggplants at whole foods…. mebe i'll get some next time. i wish they had organic though~

  4. Virtually Vegan Mama says:

    Miriam,

    I think dipping them in the soy yogurt mixture probably helped keeping them moist. I've even reheated for a couple minuts @450 and they got a litle more cripsy, but stil remained moist. try 'em out and let me now =)

    Junia,

    That's where I got my eggplant the other day ;) I have another eggpant here think I will make some more!

    VegSpinz,

    Let me know how they turn out for you. I think they would be yummy with some vegan cheese melted on top and marinara sauce for dipping also.

    Eggplant Pizza Fries! YUM!

  5. Jen H says:

    What a creative take on a fry. I love it and once my eggplants start growing in the backyard I'll be making these.

  6. Virtually Vegan Mama says:

    Thanks Jen and Tiffany!

    If you make these definitely let me know how they turn out for you!

    Jen :)

  7. Cooking Rookie says:

    I've been looking for eggplant fries for a while now. And yours look so perfect, and they are not deep fried :-). Just what I need! So glad I found this recipe. Thanks for sharing!

  8. Celia says:

    Yum! I love fries as much as your kids do, and am always trying to figure out ways to get my fry fix from, e.g., sweet potatoes, zucchini, etc. This sauce looks like an awesome addition, and I love the spices in your breading!

  9. Virtually Vegan Mama says:

    Cooking Rookie, Aggie and Celia,

    Thanks for stopping by, glad you like this recipe, we are loving the way it came out at our house! Let me know if you make it!

    (((hugs)))

    Jen :)

  10. sarah says:

    What a great idea. I'll try them with plain yogurt tonight and hopefully have the same success. Thanks for the inspiration!

  11. Alicia@ eco friendly homemaking says:

    These look so delicious. I have an eggplant and I know what I am going to do with it now!!

  12. Virtually Vegan Mama says:

    Hi Anetka!

    It looks like the eggplant fries turned out wonderfully! Your pictures looked great, looking to translate your blog so I can read the post! ;)

    Thanks for the lovely compliment =)

    (((HUGS))))

    Jen =)

  13. Anonymous says:

    This looks YUM! I will try it when my eggplants are grown! Or they don't get fried in the heat we've been having.

  14. JJ says:

    Hi Jennifer,

    I am trying this recipe tonight, but could only find vanilla flavored soy yogurt. Do you think it will affect the eggplant fries? (I am making a different dipping sauce.)

    Thanks!

    JJ

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