FREE 5-Ingredient Recipe EBook

• Why You Need My Fried Eggplant Recipe
• Ingredients & Substitutions
• How To Fry Eggplant
• My Recipe Tips
• Storage & Meal Prep
• Serving Ideas
• My Favorite Skillet For This Recipe
• Fried Eggplant Recipe card
• Gratitude Moment
• Recipe Reviews

Summer may be coming to a close, but I couldn’t resist squeezing in one more eggplant recipe: Fried eggplant! I usually just make sauteed eggplant without any coating, but when I want a crispier bite, this version is the perfect way to take it up a notch. It’s got a cheesy, crunchy outside and a tender, creamy inside (perfect for dunking!) — without any mystery oils or white flour. And the good news is, this vegetable is actually in season through October. So, you’ve still got time to make this fried eggplant recipe with me!

Why You Need My Fried Eggplant Recipe

• Crunchy on the outside, tender on the inside – I stick with plain parmesan cheese for my air fryer eggplant , but for pan fried eggplant, I wanted something extra crispy. You know I wouldn’t use white flour or wheat breadcrumbs, so I found a brand of clean-ingredient gluten-free breadcrumbs I really liked, combined them with parm, and voila — the most perfect crispy, golden coating! And with my method and simple seasonings, you get a perfectly soft, tender inside, too.
• Quick and easy – With 7 simple ingredients and less than half an hour on the clock, this recipe comes together in no time. Make it as an app for a party, or as a side for a busy weeknight dinner!
• Healthier way to make it – No deep frying, no white flour or gluten, no seed oils. I also use less breadcrumbs than most fried eggplant recipes do.

Ingredients & Substitutions

Here I explain the best ingredients for my fried eggplant recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Eggplant – I always try to choose small to medium ones, as they’re less bitter and have fewer seeds. Usually a medium eggplant is about a pound, but this time I found really small ones — 3 in a pound — and they tasted so good!
• Breadcrumbs – For that crispy fried eggplant coating! I love this brand of gluten-free breadcrumbs I found recently, with just 4 ingredients in it! You can also use almond flour for a low carb option, like I did for my fried zucchini . Breadcrumbs do give you a crispier coating, though.
• Parmesan Cheese – I mix grated parmesan cheese into the breading for a savory flavor, and also to reduce the amount of breadcrumbs I need to use. It’s delicious, but feel free to use only breadcrumbs if you like (or need a dairy-free option).
• Eggs – To help the breading stick to the eggplant slices. Egg substitutes , such as flax eggs , should work fine here.
• Seasonings – My go-to combo of Italian seasoning , garlic powder , sea salt, and black pepper. Feel free to add a pinch of paprika or some onion powder to bump up the savory factor, or use individual dried herbs, like basil or oregano.
• Oil – I like olive oil for frying eggplant because the flavors pair well. You can easily use avocado oil or any heat-safe oil you’ve got.

How To Fry Eggplant

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Slice the eggplant. I recommend 1/4-inch-thick round slices.
2. Mix the breading mixture. In a shallow bowl, stir together the breadcrumbs, Parmesan cheese, Italian seasoning, and garlic powder.
3. Whisk the egg mixture. In a second shallow bowl, whisk together the eggs, salt, and pepper.
4. Bread the eggplant. Dip eggplant slices in the egg mixture, then press into the breadcrumbs. Use one hand for the egg and the other for the breadcrumbs to keep things tidy. Place on a baking sheet or rack and repeat. Discard any leftover breading.

1. Fry eggplant until golden. Heat the olive oil in a large skillet over medium heat. Add the eggplant slices in a single layer. Fry until soft and golden brown on both sides. I like a little fresh parsley over the fried eggplant for garnish.

My Recipe Tips

• Slice your eggplant fairly thin. I recommend 1/4-inch slices. These will soften quickly enough to get the breading nice and golden without burning it.
• If your eggplant is large, you may need to salt it. I choose small to medium ones to avoid this step, but if all you can get is a large one, salting will help remove the bitterness. Just sprinkle the slices with salt and place in a colander over the sink for 30 minutes. Rinse off the salt, pat dry, and proceed with my fried eggplant recipe as usual.
• Use the “wet hand, dry hand” method for breading. Use one hand to dip the eggplant in the egg and the other for breadcrumbs to keep things from getting clumpy. I also find it helpful to use the dry hand to scoop breadcrumbs over the top, instead of flipping the slices over to coat the other side.
• Line the baking sheet for easier cleanup. I just line it with foil or parchment paper before placing the breaded eggplant slices on it.
• Don’t crowd the frying pan. Make sure to fry eggplant in batches, so that the pieces fit in a single layer with spaces between them. Otherwise, they won’t cook evenly, will take a long time to soften, and the breading can fall off.
• The amount of oil is a fine balance. The breading can stick to the pan if you don’t have enough oil, but if you add too much, your eggplant will get… well, oily. Add just enough to coat the pan in a thin layer. You’ll need to add more as you work through multiple batches.
• Let the oil heat up. Even though we’re using lower heat for this fried eggplant, you still want nice, hot oil before you add the eggplant. This prevents sticking and ensures that the outside browns nicely.
• Cook time can vary depending on the thickness of the eggplant slices, your pan, and your stove. If my slices look golden but aren’t soft yet, I turn down the heat and continue cooking.
• After frying, drain the eggplant slices on a plate lined with paper towels. This removes excess oil, so they turn out crispy and not greasy.
• Want a faster cook time? Use multiple skillets! Fried eggplant is already really quick, but you’re limited to a few slices in a time. When I’m in a rush to get dinner on the table, I cook the slices in multiple skillets to speed up the process, even though it means more dishes to wash later.
• Want a more hands-off method? You can bake the slices in the oven instead. For 1/4-inch-thick slices, it will take 25-30 minutes at 400 degrees F, flipping halfway through. (This is a bit quicker than my roasted eggplant , as the slices are thinner.)

Storage & Meal Prep

• Store: Keep leftovers in an airtight container in the fridge. They’ll stay good for 2-3 days.
• Meal prep: I don’t recommend slicing eggplant ahead of time, as it will turn brown. But, you can mix the breading mixture in advance and store it in the pantry.
• Reheat: I like to reheat the slices in my air fryer at 320 degrees F, but you can also use the oven at 350 degrees F. Avoid the microwave, as the coating will get soggy.
• Freeze: Avoid freezing raw eggplant, as its texture will be ruined. When I want to freeze fried eggplant, I bake the slices instead for about 15 minutes, just to partially cook them. After cooling, freeze in a zip lock bag for up to 3 months, with parchment paper between layers of slices to prevent sticking. Thaw in the fridge overnight, then fry on the stovetop.

Serving Ideas

This fried eggplant is so versatile! I serve it as a side dish most often, but it’s also wonderful as an appetizer . Here are some serving ideas with it:

• Sauces – I love using my sugar free marinara sauce as a dip, but these are also amazing with my garlic aioli , tzatziki , or even spicy mayo .
• Main Dishes – While you cook the fried eggplant on the stove, make some baked chicken breast or baked cod in the oven, or try my pork chops in the air fryer . If you prefer to just cook your whole meal on the stovetop, my creamy garlic chicken or lamb shoulder chops pair nicely.
• Other Apps – For an appetizer spread, I like to pair this with other Italian-inspired dishes, like Caprese skewers , prosciutto wrapped asparagus , or antipasto salad .

My Favorite Skillet For This Recipe

I love my trusty cast iron skillet for frying eggplant, because it gives the best crispy texture and even cooking.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 lb Eggplant ▢
• 1/2 cup Gluten-free breadcrumbs (or any kind that fits your lifestyle; super fine almond flour also works) ▢
• 1/2 cup Grated parmesan cheese ▢
• 1 tbsp Italian seasoning ▢
• 1/2 tsp Garlic powder ▢
• 2 large Eggs ▢
• 1/2 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1/4 cup Olive oil (as needed) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Slice the eggplant crosswise into rounds, about 1/4 inch thick.
2. In a small, shallow bowl (large enough to fit an eggplant slice), stir together the breadcrumbs, parmesan, Italian seasoning, and garlic powder.
3. In a second shallow bowl, whisk together the eggs, salt, and pepper.
4. Dip the eggplant slices into the egg, then press into the breadcrumbs. Place onto a baking sheet. Try to use one hand to dip into the egg, and the other hand to remove the breaded eggplant from the bowl of breadcrumbs, which will prevent the mixture from getting clumpy. Repeat with the remaining eggplant slices. Discard any remaining breading mixture.
5. Heat 2 tablespoons of olive oil in a 12-inch skillet over medium-low to medium heat. Working in batches, or using multiple skillets if you want to save time, add the eggplant slices in a single layer. Fry eggplant for 3-6 minutes per side (mine usually takes 4.5 minutes per side), until soft and golden brown on both sides. Drain the fried eggplant on a paper towel lined plate.
6. Repeat with the remaining eggplant slices, adding about 1-2 tablespoons of oil per batch.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 4-5 slices, or 1/4 of entire recipe

• Tips & substitutions: See the details in the post above! I’ve got tips on slicing, salting, and frying, how to prevent a clumpy breading, and a couple shortcuts to save time.
• Dipping sauce ideas: Marinara sauce is my fave for fried eggplant, but garlic aioli , tzatziki , or spicy mayo would also work.
• Store: 2-3 days in the fridge.
• Reheat: Air fryer at 320 degrees F or oven at 350 degrees F.
• Freeze: Bake the slices for 15 minutes instead of frying, then freeze lined with parchment paper between slices. Thaw and fry in a skillet to finish.
• A note on nutrition: Nutrition info uses half of the breading ingredients, because about half is discarded.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Fried Eggplant

Gratitude Moment

My kids helped me pick out the “featured” photo for this fried eggplant recipe (at the top). I hope it convinced you try to it! It’s so fun to include them in the process lately.

Another fun moment we had recently was this game we just got , which keeps us equal parts laughing and talking. Highly recommend it if you like family games!

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Fried Eggplant

My fried eggplant recipe is crispy and golden on the outside, soft inside, and gluten-free! It’s the perfect easy appetizer or side dish.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/fried-eggplant/

Ingredients

• 1 lb Eggplant
• 1/2 cup Gluten-free breadcrumbs (or any kind that fits your lifestyle; super fine almond flour also works)
• 1/2 cup Grated parmesan cheese
• 1 tbsp Italian seasoning
• 1/2 tsp Garlic powder
• 2 large Eggs
• 1/2 tsp Sea salt
• 1/4 tsp Black pepper
• 1/4 cup Olive oil (as needed)

Instructions

1. Slice the eggplant crosswise into rounds, about 1/4 inch thick.
2. In a small, shallow bowl (large enough to fit an eggplant slice), stir together the breadcrumbs, parmesan, Italian seasoning, and garlic powder.
3. In a second shallow bowl, whisk together the eggs, salt, and pepper.
4. Dip the eggplant slices into the egg, then press into the breadcrumbs. Place onto a baking sheet. Try to use one hand to dip into the egg, and the other hand to remove the breaded eggplant from the bowl of breadcrumbs, which will prevent the mixture from getting clumpy. Repeat with the remaining eggplant slices. Discard any remaining breading mixture.
5. Heat 2 tablespoons of olive oil in a 12-inch skillet over medium-low to medium heat. Working in batches, or using multiple skillets if you want to save time, add the eggplant slices in a single layer. Fry eggplant for 3-6 minutes per side (mine usually takes 4.5 minutes per side), until soft and golden brown on both sides. Drain the fried eggplant on a paper towel lined plate.
6. Repeat with the remaining eggplant slices, adding about 1-2 tablespoons of oil per batch.

Maya’s Recipe Notes

Serving size: 4-5 slices, or 1/4 of entire recipe

• Tips & substitutions: See the details in the post above! I’ve got tips on slicing, salting, and frying, how to prevent a clumpy breading, and a couple shortcuts to save time.
• Dipping sauce ideas: Marinara sauce is my fave for fried eggplant, but garlic aioli , tzatziki , or spicy mayo would also work.
• Store: 2-3 days in the fridge.
• Reheat: Air fryer at 320 degrees F or oven at 350 degrees F.
• Freeze: Bake the slices for 15 minutes instead of frying, then freeze lined with parchment paper between slices. Thaw and fry in a skillet to finish.
• A note on nutrition: Nutrition info uses half of the breading ingredients, because about half is discarded.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)