• Skip to primary navigation
  • Skip to header navigation
  • Skip to main content
  • Skip to primary sidebar

RecipeTin Eats

Fast Prep, Big Flavours

Small book

My cookbook "Dinner" now available!

  • My RecipeTin
  • My cookbook!
  • Recipes
  • Recipes By Category
    • Christmas ⭐️
      • Starters
      • Mains
      • Sides: Warm & Hearty
      • Sides: Light & Fresh
      • Desserts
      • Breads
      • Christmas Leftovers
    • Iconic + cult classics
    • Mains
      • Chicken
        • Chicken mince
      • Beef Recipes
        • Ground Beef (Mince)
      • Pork
      • Lamb
      • Turkey
      • Shrimp / Prawns
      • Salmon
      • Fish recipes
      • Salad Meals
    • Quick and Easy
    • Soups
    • One Pot
    • Stews
    • Slow Cooker
    • Sides
      • All
      • Salads & veg
      • Show Off Salads
      • Rice (all)
      • Fried rice recipes
      • Rice (plain)
      • Potato
    • Pasta
      • All
      • Pasta bakes
      • Pasta salads
    • Sweet
      • Cakes
      • Candy
      • Cheesecakes
      • Cupcakes & Muffins
      • Cookies
      • Puddings & Cosy Desserts
      • Bite Size
      • Pies
      • Slices & Bars
      • Frosting & Icing
      • Ice cream
    • Cuisine
      • Asian
        • All
        • Stir fries
        • Noodles
        • Soups
        • Chinese
        • Japanese
        • Korean
        • Thai
        • Vietnamese
      • French
      • Greek
      • Indian
      • Italian
      • Mediterranean
      • Mexican
      • Middle Eastern
      • South American
    • Dietary
      • Gluten Free
      • Low Calorie
      • Vegetarian
    • Other Categories
      • BBQ
      • Breakfast
      • Burgers
      • Cocktails
      • Party Foods
      • Rice Recipes
      • Roasts
      • Sandwiches & Sliders
    • Cookbook recipes
  • Collections
  • About
    • Me
    • RecipeTin Meals
    • Free Recipe Books
    • Contact
    • Nitty Gritty
      • Policy: Use of Recipes & Images
      • Privacy & Disclosure
Home Veg and Salad Sides Eggplant

Almost no-oil Pan Fried Eggplant

By:Nagi
Published:25 Oct '23Updated:25 Oct '23
37 Comments
Recipe v Video v Dozer v

Today’s post is a recipe for how to cook eggplant on the stove with virtually no oil. I use a highly effective, simple pan-steaming method used for Asian dumplings like gyoza! Plus, I’m sharing 8+ ways to serve this pan fried eggplant. Which one is your favourite??

Almost oil-free Pan Fried Eggplant in a pan

How I cook eggplant on the stove with virtually no oil!

Anybody who has ever cooked eggplant knows they’re greedy oil-sucking sponges. So here’s how I cook them on the stove using very little oil – less than 1/2 teaspoon of oil for a WHOLE eggplant! 

Basically, I cook them the same way I do Asian dumplings – seared then pan-steamed. So you just need to spray the eggplant with oil before cooking in a dry pan. Works a treat, super fast, and ultra healthy.

It’s also a great method to cook thick slabs of eggplant on the stove which can be a bit tricky to do without burning the surface!

Freshly cooked Almost oil-free Pan Fried Eggplant

So while today’s post might seem a little out of place amongst the usual meal recipes I share, I think it’s a really useful one that will serve you well for the rest of your life.

Plus, I’m sharing a whole bunch of ways to serve this pan fried eggplant. Spend those calories you saved while cooking the eggplant on the toppings to turn it into a tasty meal!! Here’s a little preview of some of a couple: Caprese Eggplant (left) and Hainanese Eggplant (right).

Caprese eggplant
Hainanese Eggplant

Ingredients

If you give me oil, salt and pepper for free, then this is a ONE ingredient recipe – just eggplant!!

Almost oil-free Pan Fried Eggplant ingredients
  • Eggplant types – This recipe will work for large or small eggplants, including Asian eggplants. You need to cut them into rounds or lengthwise into long slabs so there is at least one cut face that sits flat on the pan, so it cooks through. For Asian eggplants, I just split them in half lengthwise.

    Thickness – Cut the eggplant up to 2 ½ cm / 1” thick. You’ll be amazed how quickly it cooks through! After searing the surface, it only takes about 2 minutes for the middle to become soft using the pan-steaming method.

  • Oil spray – This is the best way to get oil coverage using very little oil. I tried to measure it out and I used less than ½ teaspoon oil across 8 slices of eggplant, spraying generously. I like using olive oil spray because it has better flavour.

    But if you don’t have or prefer not to use spray, just brush oil on. You’ll need about 2 tablespoons for 8 slices. Use any oil you want – olive oil, vegetable, canola, coconut oil, even melted butter.

  • Adding other flavours – This recipe is a blank canvas you can take in many directions! Sprinkle the eggplant with a seasoning (paprika, onion and garlic is a foolproof combination) or brush with harissa paste mixed into the oil.

For today’s recipe, I’m searing the eggplants with just salt and pepper then providing a list of options for how to serve it with sauces and toppings. Just wait until you see all the possibilities!

Eggplant slices

How to cook eggplant on the stove – with very little oil!

You’ll need a large frying pan with a lid for this recipe. I use the lid of a large pot which is larger than my pan. You could also use a large baking tray or another frying pan. Anything to trap the steam in!

  1. Cut the eggplant into rounds. I like thick meaty rounds about 2 cm / 0.8” thick, though this method will cook for thinner rounds too, and up to about 3 cm / 1.2”. 

    Note on thickness: This method is to cook thick slices of eggplant. If you are after thin slices, say 5mm / 0.2” thick, there’s no need to pan steam. Just spray with oil and pan sear, it will only take a couple of minutes on each side to cook through.

  2. Spray the surface generously with oil, then sprinkle with salt (you can use pepper too, if you want).

  1. Sear – Heat a large non-stick pan over medium high heat, with no oil. Then place the eggplant in the pan and sear until browned on both sides. This can take 1 ½ to 2 minutes, depending on how well the heat distributes in your pan and how big your burner is. Control the heat as needed for nice even browning. 

    At this stage, the eggplant will still be completely raw inside.

  2. Add water – Carefully pour ¼ cup of water around the eggplant. The water will bubble up and get steamy quickly so pour slowly.

  1. Pan-steam – Quickly put the lid on to trap the steam to cook the eggplant. Leave it for 2 minutes or until the water has evaporated.

  2. Check to see if the eggplant is cooked by stabbing it with a butter knife (not a sharp cutting knife as it is too sharp so you can’t tell if the eggplant is fully cooked or not). It should be completely soft all the way through. If not, just add a splash of water and keep steaming. That’s the great thing about this technique, you can keep doing this multiple times until the eggplant is cooked through!

Once cooked, transfer to a serving plate! You can eat it as is – delicious, because eggplant is so ridiculously juicy inside and you seasoned it with salt and pepper. But see below for a whole bunch of other ways to serve this!

Freshly cooked Almost oil-free Pan Fried Eggplant

Suggestion for ways to serve pan-fried eggplant

If I want to do a little more but still keep things effortless, I just add a swish of extra virgin olive oil, sea salt flakes and a squeeze of lemon. If I’m cooking to impress, I might even sprinkle over a few parsley leaves – going all out! 😂 This is picture above. (To take it over the top, add a shower of parmesan. So good!)

But, if you want to make your eggplant-eating life even more exciting, here’s a list of suggestions. Just wait until you see the variety of possibilities!

1. Chilli crisp eggplant

The fastest way to dress up pan-fried eggplant: add a good smear of your favourite chilli crisp! (My go-to store bought Chilli Crisp is Lao Ganman “Angry Auntie” which is a worldwide favourite).

Chilli crisp eggplant

2. Caprese Eggplant

Topped with tomato, basil, crumbled goats cheese or feta with a drizzle of balsamic glaze. I especially like eating this on toast!

Caprese eggplant

3. HAINANESE Eggplant

Named as such because it’s served with the Hainanese Chicken ginger shallot sauce plus a drizzle of sriracha. And it’s amazing! Ginger shallot sauce recipe here.

Hainanese Eggplant

4. SAUCE VIERGE

Bright Mediterranean flavours in this olive-tomato-garlic-herb vinaigrette style modern French salsa-sauce that I love serving with seared tuna steak. It works so well with eggplant! Sauce Vierge recipe here.

Sauce Vierge with Almost oil-free Pan Fried Eggplant

5. DUKKAH WITH TAHINI YOGURT SAUCE

I really need to share our dukkah recipe with you! For now, use store bought. 🙂 Use the tahini sauce from this recipe.

Dukkah eggplant

6. WITH A MOUNTAIN OF PARMESAN BREADCRUMBS

A slather of garlic yogurt sauce and a mound of garlic parmesan panko is a ridiculously delicious combination of flavours and textures!

Almost oil-free Pan Fried Eggplant with a mountain of parmesan breadcrumbs

7. MORE IDEAS

  • More toppings – chimichurri, salsa verde, pico de gallo, avocado corn salsa from this recipe

  • Replace the sweet potato steak in this recipe with this pan-fried eggplant

  • Replace the pumpkin in this Roasted Pumpkin with Yogurt Sauce and Pine Nuts

  • Replace the zucchini in this grilled zucchini with Spicy Asian Sauce recipe

  • Pile over lentils ragout, farro salad or Pearl Couscous Salad or lentil salad

And with that, I’m done. Who knew I had so much to say about pan-fried eggplant?? 

Now for the best part – getting ideas from. Share, share, share! – Nagi x


Watch how to make it

Hungry for more? Subscribe to my newsletter and follow along on Facebook, Pinterest and Instagram for all of the latest updates.

Almost oil-free Pan Fried Eggplant in a pan

Almost no-oil Pan Fried Eggplant

Author: Nagi
Prep: 3 minutes mins
Cook: 10 minutes mins
Total: 13 minutes mins
Main, Side
Western
5 from 13 votes
Servings2
Tap or hover to scale
Print
Recipe video above. This is a recipe for how to cook eggplant on the stove with virtually no oil – less than 1/2 teaspoon for a whole eggplant! I use a highly effective, simple pan-steaming method used for Asian dumplings like gyoza!
Eat it as is, or see in post for a list of toppings and sauces to serve with this pan fried eggplant. Which one is your favourite??

Ingredients

  • 1 large eggplant (aubergine), around 20cm/8” (~400g/14 oz) (Note 1)
  • Olive oil spray (or other oil spray) (Note 2)
  • 1/2 tsp cooking salt / kosher salt
  • 1/4 tsp black pepper
  • 1/4 cup water

Sauces and toppings for serving:

  • See in post for ideas and links to recipes for sauces etc!

Instructions

  • Cut the eggplant into 2cm / 0.8” rounds.
  • Spray each side generously with oil and sprinkle with salt and pepper.
  • Brown – Heat a large non-stick pan with a lid over medium high heat, no oil. (Note 3) Add the eggplant slices and pan fry for 1 1/2 to 2 minutes on each side or until you get some nice browning on it. As much or as little as you want!
  • Pan steam – Carefully add water around the eggplant (it will bubble and steam, so do this carefully). Then immediately cover with a lid to trap the steam in. Steam for 2 minutes or until the water has evaporated.
  • Check – Use a butter knife to check to ensure the eggplant is cooked through. If not, add a bit more water and steam again!
  • Serve – Transfer to a serving plate and serve! Great as is, or to dress it up a tiny bit, add a swish of olive oil, squeeze of lemon juice and parsley leaves, or a smear of chilli crisp! See in post for more ways to serve.

Recipe Notes:

1. Eggplant (aubergine) – For Asian eggplant (ie the long thin cucumber shaped ones), split in half lengthwise. Sear the cut face and the skin side. Add water and cook using this method.
Thickness of slices – This method is for thick slices of eggplant around 2 – 2.5cm / 1” thick. If you are after thin slices of eggplant ~5mm / 0.2”, there’s no need to do the steaming step. You can just pan-fry it for 2 minutes on each side.
2. Oil spray is the best for even coverage. If you prefer to brush oil on, you’ll need around 2 – 2 ½ tbsp of oil for 6 large rounds as pictured (eggplant absorbs oil so easily!).
3. Lid for pan – I just use the lid of a large pot which is actually larger than my pan but works fine to trap the steam in. You could also use a baking tray.
4. Leftovers will keep for 3 to 4 days but it does tend to get watery and mushy. Best served freshly cooked!
Nutrition for the whole recipe ie assuming it serves 1!

Nutrition Information:

Calories: 121cal (6%)Carbohydrates: 24g (8%)Protein: 4g (8%)Fat: 3g (5%)Saturated Fat: 0.4g (3%)Polyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1172mg (51%)Potassium: 923mg (26%)Fiber: 12g (50%)Sugar: 14g (16%)Vitamin A: 95IU (2%)Vitamin C: 9mg (11%)Calcium: 39mg (4%)Iron: 1mg (6%)
Keywords: how to cook eggplant, how to cook eggplant on the stove, pan fried eggplant
Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @recipe_tin.

Life of Dozer

For short trips, I’ll just pop him in the boot which is his preference. He likes to sprawl. But for longer distances, I always belt him up. Safety first!

Previous Post
African Chicken Curry – Kuku Paka
Next Post
How to line a cake pan with paper

Hi, I'm Nagi!

I believe you can make great food with everyday ingredients even if you’re short on time and cost conscious. You just need to cook clever and get creative!

Read More

Free Recipe eBooks

Join my free email list to receive THREE free cookbooks!

Related Posts

Crispy Chinese Eggplant from RecipeTin Eats "Dinner" cookbook by Nagi Maehashi

Crispy Chinese Eggplant

Miso-Glazed Eggplant from RecipeTin Eats "Dinner" cookbook by Nagi Maehashi

Miso-Glazed Eggplant

Bowl of Indian eggplant curry on rice

Eggplant Curry – South Indian Brinjal Curry

More Eggplant

Reader Interactions

Leave a Comment Cancel reply

Your email address will not be published. Required fields are marked *

Cooked this? Rate this recipe!




37 Comments

  1. Jacklyn says

    December 5, 2023 at 5:48 pm

    5 stars
    Love eggplant but stay away due to the amount of oil usual recipes involve. This is a total game changer!

    Reply
  2. TAZZ says

    December 5, 2023 at 7:53 am

    WOW I MADE THIS FOR LUNCH HUMMMMMMMM YUMMY WITH INDIAN SPICY SAUCE AS I DIDN’T HAVE ” ANGRY AUNTY ” THANKS NAGI

    Reply
  3. Sarah says

    November 27, 2023 at 3:57 pm

    5 stars
    OMG, I love eggplant but whilst on a diet it is not on my allowed list due to the amount of oil I usually use. This method tasted just as good. Will always use from now on! Thanks Nagi!

    Reply
  4. Joe says

    November 20, 2023 at 7:10 am

    5 stars
    Coming back to rate this because it was so easy and so good! I’m never going back to my old ways!

    Reply
  5. Lynda Giles says

    November 19, 2023 at 4:52 pm

    I think this is a fantastic way to cook eggplant, They are delicious and you don’t have that oily taste when eating them as you have use hardly any oil to cook them. I will always cook them this way from now on, Thank you so much as I love eggplants

    Reply
  6. Margaret says

    November 13, 2023 at 6:05 am

    I was eyeing the pathetic little aubergines at the supermarket and came home empty-handed. Now I’ll HAVE to go and buy them because those are the most tempting recipes.
    They are also delicious with onion marmalade .

    Reply
  7. Christopher says

    November 3, 2023 at 1:43 pm

    OMG you actually said “angry auntie” out loud at 1:46. Cracked me up! Still not making eggplant anything (except baba ghanoush) but hearing you mention the chili oil by our RTE name makes the new cool video format even better!

    Reply
  8. Mariette says

    November 1, 2023 at 3:21 am

    I always have grilled marinated eggplant in my fridge. We add it to everything. A lot of your salads work well with eggplant added, think anti-pasta vibe! I can’t wait to try your method combined then with my usual marinade dressing of olive oil, lemon juice, pinch of sugar+salt+pepper+oregano+siracha sauce, 1 clove of garlic. Warm regards from South Africa! X

    Reply
  9. Cathy says

    October 30, 2023 at 4:23 pm

    5 stars
    I’ve made your Eggplant Parmigiana recipe many times. A huge hit. Eggplant is in season here in the Okanagan in BC and I picked up 5 for $5.00. Followed the recipe “as-is” and served with your cookbook roast chicken. Delicious with the braised potatoes and carrots. Tonight I cooked as per the recipe and served with homemade tomato sauce. I’m now a big fan. Thx for sharing the cooking technique.

    Reply
  10. Amy Taivalkoski says

    October 30, 2023 at 5:32 am

    I am going to use this to make eggplant parmesan! So nice to be able to eliminate a lot of oil, but still get the olive oil flavor 👍

    Reply
  11. Salvina says

    October 27, 2023 at 2:46 pm

    5 stars
    I love your recipes,I have been doing your recipes for a long time,this is delicious. Thanks

    Reply
  12. susan says

    October 26, 2023 at 11:17 pm

    Hello from Rome Nagi…….. I made the eggplants your recipe then I topped them with tomato sauce full of garlic then retopped them with mozzarella a parmagiano then put them under grill until cheese had melted. Mmmmmm (not if your on a diet though!!)

    Reply
  13. Sarah says

    October 26, 2023 at 7:11 pm

    5 stars
    Hi from Italy Nagi! THANK YOU again again for another incredible recipe. I adore aubergine and this is a winner. I especially love all the variations you’ve included, deeeeeelicious. I love the new videos with your starring role. Keep them coming please!

    Reply
  14. Constance says

    October 26, 2023 at 12:44 pm

    Absolutely love your recipes and Dozer. He’s such a sweetheart
    Constance
    Vancouver Canada 🇨🇦
    Just loved our visit to Australia and your cookbook

    Reply
  15. Jonathan says

    October 26, 2023 at 8:44 am

    5 stars
    Not only love the recipe, but was bowled over with your not only cooking but with your telling us what you are doing. Love having you come into my space and talking with me. Enjoy your smile, joy, and presentation. Please keep things coming!!!

    Reply
  16. Linda says

    October 26, 2023 at 5:53 am

    Thanks for new ways for eggplant I plan on trying all your suggestions. I’ve tried your other eggplant recipes and love them. I use a lot of eggplant and find its so versatile for meatless Mondays.

    Reply
  17. Cathy says

    October 26, 2023 at 4:04 am

    Hello from the US, Nagi! I’m a huge fan of your recipes and plan on trying this when I buy an eggplant next. One way I enjoy eggplants slices is to top them with a good size spoonful of spaghetti/seasoned tomato sauce, sprinkle with shredded mozzarella cheese & micro 30-45 seconds. I called it Lazy Eggplant Parmesan.

    Reply
  18. Dawn Lindhorst says

    October 26, 2023 at 1:39 am

    Can you use this method to prepare eggplant for eggplant parmesan?

    Reply
  19. Antoinette says

    October 26, 2023 at 12:55 am

    Just when I think you couldn’t be more brilliant than what you already are you come up with this recipe. I am literally addicted to eggplant. It’s a staple in my home & besides making it into a spicy dish & have been doing my eggplant in the air fryer to avoid the oil, but it just doesn’t have that lovely spongy texture. Thank you for this beautiful creative recipe & the amazing options. You are simply the best Nagi.🙏🤩

    Reply
  20. Jackie Headecker says

    October 26, 2023 at 12:07 am

    Hi Nagi, I have been looking for egg plants recipes and love these, haven’t tried them yet, but wanted you to know that I love your recipes and my cooking has improved since using and looking at your videos. Thank you ❤️❤️❤️

    Reply
Older Comments

Primary Sidebar

Hi, I'm Nagi!

I believe you can make great food with everyday ingredients even if you’re short on time and cost conscious. You just need to cook clever and get creative! Read More

Free Recipe eBooks

Join my free email list to receive THREE free cookbooks!

Meet Dozer

Official taste tester of RecipeTin Eats! Meet Dozer
As Featured On
  • Goodfood
  • Food Network
  • Better Homes Gardens
  • Taste
  • Nine
  • Network 10
  • BuzzFeed
  • Daily Telegraph
  • Women's Day

Never miss a recipe!

Subscribe to my newsletter and receive 3 FREE ebooks!

Subscribe
Recipes
  • All Recipes
  • By Category
  • Collections
About
  • About Nagi
  • About Dozer
  • RecipeTin Meals
Related
  • RecipeTin Japan
  • Food Bloggers Central
Help
  • Contact
  • Image Use Policy
© RecipeTin Eats 2023
  • Privacy Policy & Terms
Site Credits
Maintained by Zao Designed by Melissa Rose Design Developed by Once Coupled
All Rights Reserved

Subscribe to my newsletter

Sign up and receive 3 FREE EBOOKS!