Low Carb Eggplant Sticks

These low carb eggplant sticks are soft on the inside and crunchy on the outside! A gluten free and keto recipe that can be served as an appetizer or side dish.

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This recipe was inspired by an online grocery order! I was ordering eggs and it accidentally defaulted to eggplant - where I saw eggplant sticks! Of course the breading was high carb - a combination of wheat flour and corn flour - and 16g net carbs for a 3-ounce serving! I knew I could improve on that!

The breading I used is based on my low carb mozzarella sticks, but the eggplant doesn't need to be frozen before roasting like the mozzarella does!

How to Make Low Carb Eggplant Sticks

Cut an eggplant into sticks. Keep the skin on but there's no need to discard any pieces that *don't* have any skin - they will just be a little softer than those that do. 

In a bowl, mix together pork rind crumbs, grated Parmesan, and Italian seasoning. I like the Pork King Seasoned Crumbs and Pork Panko - but you could always make your own by crushing plain pork rinds as finely as possible or whizzing them briefly in a food processor. You'll need about 1 oz of pork rinds.

In a separate bowl, beat an egg with a little water.

Dip each eggplant stick into the egg and roll loosely in the "breading". It doesn't have to cover the entire stick. Place on a baking sheet lined with a silicone mat, kitchen foil, or baking parchment.

Repeat with the rest of the eggplant - this recipe makes about 30 sticks.

Roast in a preheated oven for 10 minutes. Turn them over and roast for another 5 minutes or until golden brown all over.

You could serve these as a side dish alongside pretty much any meat or fish!

Alternatively, serve it as a tasty appetizer with some marinara or low carb salsa as shown  - I like the Rao's brand for Marinara and the Green Mountain Gringo brand for salsa.

📖 Recipe

StepAwayFromTheCarbs.com

Low Carb Eggplant Sticks

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These low carb eggplant sticks are soft on the inside and crunchy on the outside! A gluten free and keto recipe that can be served as an appetizer or side dish.

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Makes: 6 Servings (as an appetizer), 4 Servings (as a side dish)

Net Carbs: 4.8

Calories: 93

Ingredients Equipment Method Nutrition Notes

Ingredients

 

• 1 medium-large eggplant approx 12 oz, stem removed
• ½ cup pork rind crumbs
• ½ cup finely grated Parmesan
• 1 teaspoon Italian seasoning
• 1 large egg
• 1 teaspoon cold water

Equipment

• Simply Organic Italian Seasoning 0.95-Ounce
• Pork King Good Pork Rind Breadcrumbs! (Original, 12 Oz Jar)
• AmazonBasics Silicone Baking Mat Sheet, Set of 2

Step-by-Step Instructions

 

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1. Preheat the oven to 400F.
2. Cut the eggplant into sticks. Keep the skin on but there's no need to discard any pieces that *don't* have any skin - they will just be a little softer than those that do. 
3. In a bowl, mix together the pork rind crumbs, grated Parmesan, and Italian seasoning. In a separate bowl, beat the egg with the water.
4. Dip each eggplant stick into the egg and roll loosely in the "breading". It doesn't have to cover the entire stick. Place on a baking sheet lined with a silicone mat, kitchen foil, or baking parchment.
5. Repeat with the rest of the eggplant - this recipe makes about 30 sticks.
6. Roast for 10 minutes. Turn them over and roast for another 5 minutes or until golden brown all over.

Nutrition

Calories: 93kcalCarbohydrates: 6.3gProtein: 6.8gFat: 4.7gSaturated Fat: 2gCholesterol: 43mgSodium: 249mgFiber: 1.5gSugar: 2gNet Carbs: 4.8g

Notes

This dish can be served as a side dish or appetizer. If serving as an appetizer, low carb salsa or marinara is a nice addition.

4.8g net carbs per serving (approx 5 sticks) if serving 6 as an appetizer.

7.2g net carbs per serving (approx 7-8 sticks) if serving 4 as a side dish.

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Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.