A hot summer afternoon, the windows cracked open, and a craving hits: something crispy, warm, and comforting but still light. That’s how this low-calorie air fryer eggplant was born. It’s golden on the outside, tender inside, and easy enough to whip up between watering the garden and setting the table for dinner.
Table of Contents
Why You’ll Love This Recipe
This low-calorie air fryer eggplant recipe is simple, crispy, and full of flavor. You’ll love how this air fryer eggplant fits into low-calorie meal plans without sacrificing taste.
- It cooks up in under an hour great for busy summer evenings
- Each bite is savory, smoky, and herb-infused
- You can serve it as a side, a snack, or mix it into a grain bowl
If you love easy veggie recipes, this one belongs right next to our Easy Ratatouille Recipe for a Vegetable-Packed Dinner on your summer rotation.
Ingredients You’ll Need
Main Ingredients
- 1 large eggplant, peeled if you like, cut into 1-inch cubes
- 2 tablespoons avocado oil, just enough for that crisp factor
Seasonings and Spices
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon kosher salt, plus more for drawing out moisture
Each seasoning brings a little depth. Rosemary and thyme for that classic Mediterranean warmth. When seasoned well, low-calorie air fryer eggplant absorbs bold flavors beautifully without needing heavy sauces or breading.
Ingredient Substitutions
Out of something? No problem.
- Avocado oil → Olive or grapeseed oil works fine
- Eggplant → Try zucchini or yellow squash (just reduce cook time)
- Smoked paprika → Use regular paprika and a tiny pinch of cumin, or even a drop of liquid smoke
- No nightshades? → Try ground coriander or za’atar instead of paprika
Step-by-Step Instructions
Step 1 – Prepare and Salt the Eggplant
Spread the eggplant cubes on a sheet pan or large plate. Generously salt them and let them sit for 15 to 30 minutes. This draws out bitterness and moisture.
You’ll see beads of liquid forming on the surface — that’s your sign it’s working.
Step 2 – Coat with Oil
After time’s up, pat the cubes dry with a paper towel or kitchen cloth.
Toss them in a bowl with avocado oil. Make sure every piece is coated so they crisp evenly.
Step 3 – Add Seasonings
Add all your spices: rosemary, thyme, garlic powder, smoked paprika, and a little more kosher salt.
Toss again until the seasoning hugs every cube.
Step 4 – Air Fry to Perfection
Preheat your air fryer to 400°F.
Spread the eggplant in a single layer in the basket or tray. Cook for about 18 minutes.
If you’re using a basket-style air fryer, shake halfway through. This helps with even browning.
Step 5 – Serve Hot and Enjoy
Pull them out once they’re golden brown and crisp on the edges. Serve them right away while they’re still warm and snappy.
I love dipping them into herbed yogurt or layering them into a pita with hummus. But they’re just as good straight from the basket.
Pair with our Balsamic Grilled Vegetables or these Crispy Air Fryer Chicken Thighs for a High-Protein Side for a complete, satisfying plate.
Cooking Tips for Best Results
- Prevent sogginess: Always salt and dry the eggplant before cooking. Moisture is the enemy of crisp.
- Crispy edges: Don’t overcrowd your air fryer. Leave space between the cubes.
- Adjust time as needed: All air fryers vary slightly. Start checking at 15 minutes if yours runs hot.
Nutrition Information (Estimated Per Recipe)
- Calories: 200–250
- Protein: 3–5g
- Fat: 18–22g
- Carbs: 10–15g
Low calorie. Big flavor. And just enough fat to feel satisfying.
Low-Calorie Air Fryer Eggplant Recipe Card
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Low-Calorie Air Fryer Eggplant | Easy & Crispy Recipe
- Total Time: 30–50 minutes
- Yield: 2–3 servings
- Diet: Vegetarian
Description
Crispy, golden air fryer eggplant made with simple herbs and no deep-frying. A light and flavorful summer side or snack.
Ingredients
1 large eggplant (peeled as desired, cut into 1-inch cubes)
2 tablespoons avocado oil
1 teaspoon dried rosemary
1 teaspoon dried thyme
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon kosher salt (plus extra for salting the eggplant)
Instructions
1. Spread eggplant cubes on a flat surface and sprinkle with kosher salt. Let sit 15–30 minutes.
2. Pat dry thoroughly with paper towels or a clean kitchen cloth.
3. In a large bowl, toss eggplant with avocado oil until coated.
4. Add rosemary, thyme, garlic powder, smoked paprika, and salt. Toss to combine.
5. Preheat air fryer to 400°F.
6. Arrange seasoned eggplant in air fryer basket or trays. Cook for about 18 minutes.
7. Toss halfway through if using a basket model. Remove when golden and crispy.
Notes
For extra crispiness, avoid overcrowding the air fryer.
Nightshade-free? Swap paprika for za’atar or coriander.
Pairs well with herbed yogurt or as a warm salad topping.
- Prep Time: 15–30 minutes
- Cook Time: 15–20 minutes
- Category: Summer Veggies Recipes
- Method: Air Fryer
- Cuisine: American
Nutrition
- Serving Size: Full recipe (approx. 2.5 cups)
- Calories: 200–250
- Sugar: 4g
- Sodium: 300mg
- Fat: 18–22g
- Saturated Fat: 2g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 10–15g
- Fiber: 5g
- Protein: 3–5g
- Cholesterol: 0mg
More Such Recipes
Craving more veggie-focused, easy meals? Check these out:
- 5-Ingredient Spinach Parmesan Zucchini Noodles for a Low-Carb Main
- Easy Ratatouille Recipe for a Vegetable-Packed Dinner
- Balsamic Grilled Vegetables to Pair with Air-Fried Dishes
FAQ
What is the healthiest way to eat eggplant for weight loss?
Roasting or air frying with minimal oil is ideal. It keeps calories low while building flavor. Salting first helps reduce bitterness and improves texture.
Is fried eggplant healthy for weight loss?
Traditional deep-fried eggplant soaks up a lot of oil, which adds calories fast. Air frying gives you that crispiness with way less oil, making it much better for weight-conscious meals.
Is eggplant a low calorie vegetable?
Yes! Eggplant is naturally low in calories and high in fiber. One cup has around 20 calories. It’s perfect for light, filling dishes.
Is eggplant good in the air fryer?
Absolutely. It gets beautifully crispy outside and stays tender inside. Air frying cuts down on oil but still gives that satisfying texture.
Final Thoughts
If you’ve been unsure about eggplant, this low-calorie air fryer eggplant just might change your mind. It’s fast, flavorful, and totally flexible — perfect for summer meals or meal prep.
Try tossing it into salads, tucking it into wraps, or just nibbling it as a snack. And don’t be afraid to get playful with the spices next time.
If you make it, I’d love to know how it turned out — leave a rating or a comment. And for more summer veggie ideas, follow along on Pinterest or join our kitchen chat over on Facebook.