Crispy Eggplant Parmesan Fries

5.0
(3)
3 Reviews

The cheesy flavor and crispy crust on these eggplant "fries" is just like fried eggplant Parmesan, but with a fraction of the oil. They're the perfect appetizer for Italian night! Dip these crispy fries into a big hot bowl of your favorite marinara.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on June 27, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Prep Time:
20 mins
Additional Time:
15 mins
Total Time:
35 mins
Servings:
6
Yield:
6 servings
Nutrition Profile:
Low-Carb Nut-Free Soy-Free Vegetarian
Jump to Nutrition Facts
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Ingredients

  • Cooking spray

  • ⅓ cup all-purpose flour

  • 2 large egg whites

  • ½ cup panko breadcrumbs

  • ⅓ cup grated Parmesan cheese

  • 1 teaspoon Italian seasoning

  • 1 teaspoon garlic powder

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

  • 1 12-ounce eggplant, cut into "fries" about 1/2 inch square and 3 inches long

Directions

  1. Preheat oven to 425 degrees F. Place a wire rack on a large rimmed baking sheet. Coat with cooking spray.

  2. Spread flour in a shallow dish such as a pie pan. Lightly whisk egg whites in another shallow dish. Combine panko, Parmesan, Italian seasoning, garlic powder, salt and pepper in a third shallow dish.

  3. Dredge eggplant sticks in the flour, shaking off excess. Next dredge in the egg whites and finally, dredge in the panko mixture, turning to coat well, Transfer to the prepared rack. Coat all sides with cooking spray. Bake until browned and crispy, about 15 minutes. Serve with your favorite marinara, if desired.

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Originally appeared: EatingWell.com, July 2020

Nutrition Facts (per serving)

89 Calories
2g Fat
14g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 6
Serving Size 4 fries
Calories 89
% Daily Value *
Total Carbohydrate 14g 5%
Dietary Fiber 3g 9%
Total Sugars 2g
Protein 5g 10%
Total Fat 2g 2%
Saturated Fat 1g 4%
Cholesterol 4mg 1%
Vitamin A 57IU 1%
Vitamin C 1mg 1%
Folate 34mcg 8%
Sodium 205mg 9%
Calcium 46mg 4%
Iron 1mg 4%
Magnesium 13mg 3%
Potassium 177mg 4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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