Low-Calorie Air Fryer Eggplant

If you’re looking for a delicious and healthy side dish that’s quick to whip up, let me introduce you to my Low-Calorie Air Fryer Eggplant. This recipe has become a staple in my home, especially on busy weeknights when I want something nutritious without spending hours in the kitchen. The air fryer gives the eggplant a wonderful crispy texture while keeping it light and flavorful, making it perfect for family dinners or even meal prep for the week ahead.

What makes this dish special is how well it pairs with so many meals. Serve it alongside grilled chicken, toss it into pasta, or enjoy it on its own as a satisfying snack. No matter the occasion, this Low-Calorie Air Fryer Eggplant is sure to impress!

Why You’ll Love This Recipe

• Quick and Easy: With just 15 minutes of prep and cook time, you can have a delightful dish ready in no time.
• Healthy and Flavorful: Packed with wholesome ingredients, this recipe keeps calories low while delivering amazing flavors.
• Family-Friendly: Even the pickiest eaters will love the crispy texture and savory seasonings.
• Versatile: Great as a side dish or added to salads and grain bowls for an extra boost of nutrition.
• Meal Prep Friendly: Make a big batch ahead of time for easy lunches or dinners throughout the week.

Ingredients You’ll Need

Let’s gather some simple, wholesome ingredients that will make this Low-Calorie Air Fryer Eggplant shine. You likely have most of these at home already!

• 1 large eggplant (peeled as desired and diced into 1-inch cubes)
• 2 tablespoons avocado oil
• 1 teaspoon rosemary, dried
• 1 teaspoon thyme, dried
• 1/4 teaspoon kosher salt (extra for salting eggplant)
• 1/2 teaspoon powdered garlic
• 1/2 teaspoon smoked paprika

Servings: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Variations

This recipe is wonderfully flexible! Feel free to get creative based on what you have in your pantry or your personal taste preferences.

• Add Some Spice: Toss in a pinch of red pepper flakes for a little heat!
• Cheesy Delight: Top with nutritional yeast before serving for a cheesy flavor without dairy.
• Herb Swap: Experiment with different herbs like basil or oregano to change up the flavor profile.
• Veggie Mix-In: Include other veggies such as zucchini or bell peppers for variety.

How to Make Low-Calorie Air Fryer Eggplant

Step 1: Prepare the Eggplant

Start by washing your eggplant thoroughly. Then, peel it if you prefer; I like to leave some skin on for added texture. Cut the eggplant into 1-inch cubes. This size helps them cook evenly in the air fryer. Don’t forget to sprinkle them with kosher salt and let them sit for about 10 minutes. This step draws out excess moisture and bitterness from the eggplant, ensuring they turn out deliciously tender.

Step 2: Seasoning Magic

After letting the eggplant sit, rinse off the salt and pat them dry with paper towels. In a large bowl, combine your avocado oil, dried rosemary, thyme, powdered garlic, smoked paprika, and any leftover kosher salt. Mix well! Toss your eggplant cubes into this mixture until they’re nicely coated. This seasoning blend adds great depth of flavor that will elevate your dish.

Step 3: Air Frying Perfection

Preheat your air fryer to 400°F (200°C). Spread the seasoned eggplant cubes in a single layer in the air fryer basket—this helps them crisp up beautifully! Cook them for about 12-15 minutes, shaking halfway through for even cooking. Keep an eye on them; they should be golden brown and tender when done!

Step 4: Serve and Enjoy!

Once cooked to perfection, remove from the air fryer and let them cool slightly before serving. These Low-Calorie Air Fryer Eggplants are best enjoyed warm but can also be stored in an airtight container in the fridge for meal prep. Enjoy these delightful bites as part of your dinner spread or as a tasty snack throughout the week!

Pro Tips for Making Low-Calorie Air Fryer Eggplant

Cooking with an air fryer can be a game-changer, especially when it comes to creating delicious, healthy meals like this Low-Calorie Air Fryer Eggplant. Here are some tips to ensure your dish turns out perfectly!

• Salt the Eggplant: Before cooking, sprinkle salt on the diced eggplant and let it sit for about 30 minutes. This draws out excess moisture and bitterness, resulting in a more flavorful and tender bite.
• Use Fresh Herbs: While dried herbs work well, using fresh rosemary and thyme can elevate the flavor profile of your eggplant. Fresh herbs add a vibrant taste and aroma that dried versions simply can’t match.
• Do Not Overcrowd the Basket: For the best results, make sure to arrange the eggplant in a single layer in your air fryer basket. This allows for even cooking and crisping on all sides, giving you that delightful texture.
• Experiment with Spices: Feel free to mix it up! Adding spices like cumin or chili powder can give your eggplant a unique twist. Don’t hesitate to explore different flavor combinations based on your preferences.
• Adjust Cooking Time as Needed: Depending on the size of your eggplant cubes and your specific air fryer model, you may need to adjust the cooking time slightly. Keep an eye on them towards the end to achieve that perfect golden-brown exterior.

How to Serve Low-Calorie Air Fryer Eggplant

Serving your Low-Calorie Air Fryer Eggplant can be just as fun as cooking it! The key is to present it in a way that’s visually appealing and complements its delicious flavors.

Garnishes

• Fresh parsley: A sprinkle of chopped parsley adds a pop of color and freshness that brightens the dish.
• Chili flakes: For those who enjoy a bit of heat, a dash of chili flakes can enhance the flavor while adding an exciting kick.

Side Dishes

• Quinoa Salad: A light quinoa salad mixed with cucumbers, tomatoes, and lemon dressing pairs beautifully with the rich taste of eggplant.
• Grilled Vegetable Medley: Serve alongside grilled zucchini, bell peppers, and asparagus for a colorful plate full of nutrients.
• Hummus and Pita: Creamy hummus with warm pita bread makes for a delightful dipping option that complements the smoky flavor of the eggplant.
• Brown Rice: A side of fluffy brown rice provides wholesome carbs, making this meal hearty and satisfying.

Enjoy serving this delightful dish at your next dinner gathering or as part of your meal prep routine! Happy cooking!

Make Ahead and Storage

This Low-Calorie Air Fryer Eggplant recipe is perfect for meal prep! You can easily whip it up at the beginning of the week, making your busy days a little easier while still enjoying a healthy dish.

Storing Leftovers

• Allow the eggplant to cool completely before storing.
• Transfer it to an airtight container.
• Refrigerate for up to 3 days.

Freezing

• Let the cooked eggplant cool fully before freezing.
• Place it in a freezer-safe container or a zip-top bag.
• Label with the date and freeze for up to 2 months.

Reheating

• Thaw frozen eggplant in the refrigerator overnight before reheating.
• To reheat, place in the air fryer at 350°F (175°C) for about 5-7 minutes until heated through.
• Alternatively, you can microwave it on high for 1-2 minutes, stirring halfway through.

FAQs

Here are some common questions you might have about this delicious dish!

Can I use other seasonings with Low-Calorie Air Fryer Eggplant?

Absolutely! Feel free to experiment with different herbs and spices based on your taste preferences. Italian seasoning, cumin, or even chili powder can add a unique twist.

How many calories are in Low-Calorie Air Fryer Eggplant?

This recipe is designed to be low-calorie, making it a guilt-free addition to your meals. Each serving contains approximately 80 calories, depending on specific ingredients used.

Can I make Low-Calorie Air Fryer Eggplant without oil?

Yes! If you prefer an oil-free version, you can try using vegetable broth or water for tossing the seasonings onto the eggplant. Just keep an eye on the cooking time as it may vary slightly.

What dishes pair well with Low-Calorie Air Fryer Eggplant?

This versatile dish pairs wonderfully with salads, grain bowls, or as a side for grilled vegetables. It’s also great stuffed into wraps or served atop pasta!

Final Thoughts

I hope you enjoy making this Low-Calorie Air Fryer Eggplant as much as I do! It’s not only easy to prepare but also packed with flavor and nutrition. Whether you’re looking for a quick weeknight meal or a tasty addition to your meal prep routine, this recipe has got you covered. Happy cooking, and don’t hesitate to share your creations!