RecipeEggplant Parmesan Fries
- Calories: 160
- Protein: 12 g
- Total Fat: 8 g
- Saturated Fat: 4.5 g
- Unsaturated Fat: 3.5 g
- Cholesterol: 80 mg
- Total Carbohydrate: 12 g
- Dietary Fiber: 3 g
- Total Sugar: 3 g
- Natural Sugar: 3 g
- Added Sugar: 0 g
- Sodium: 570 mg
Eggplant makes a fantastic spud swap for French fries. It breads up easily and softens quickly in the oven. The result: The fries become super crispy on the outside and melt-in-your-mouth delish on the inside. Plus, eggplant is high in fiber and contains beneficial anthocyanins, pigments with antioxidant effects that are responsible for the skin’s vibrant purple hue.
A few serving suggestions: I like to sprinkle additional grated Parm over the top of the finished fries. Oh, and they are extra finger-licking-good dipped into warm marinara sauce…I mean, would it be eggplant Parmesan without a little marinara magic?!?
These fries are a scrumptious spin on the classic dish with a dose of finger food fun. I hope you enjoy them!
- Prep time
- Total Time
- • 1 medium eggplant or two small
- • 2 eggs
- • 1 cup grated Parmesan
- • ½ cup panko bread crumbs, preferably whole-grain*
- • 2 teaspoons garlic powder
- • 2 teaspoons onion powder
- • 2 teaspoons dried oregano
- • 1 teaspoon kosher salt
- • ½ teaspoon black pepper
- • Marinara sauce, store-bought or homemade for dipping (optional)
*For a lower-carb and gluten-free rendition, swap in almond flour.
Set an oven rack to the top position and preheat the oven to 420°F. Liberally mist 2 baking sheets with nonstick oil spray. Set aside.
Cut off both ends of the eggplant, slice in half lengthwise, and cut the entire vegetable into fry-shape sticks that are ¼ to ½-inch-thick and about 3 inches long.
Crack the eggs in a shallow bowl and whisk. In a separate wide, shallow bowl, combine the cheese, panko, garlic powder, onion powder, oregano, salt, and pepper.
One at a time, dunk the eggplant slices in the egg and then submerge them into the bowl with the breadcrumb topping, making sure all sides are fully covered with the breadcrumbs. I like scooping and piling the breading on top. Note that the breadcrumbs don’t stick well so loosely piling a mound on top helps ensure you get a nice amount of coating on your fries.
As you finish each fry, place them on the prepared baking sheets, leaving space between each one.
Mist the fry tops with oil spray before placing in oven. Bake for 15 to 20 minutes, until browned and crispy. Use a wide spatula and scrape the bottom of the pan while removing the fries to ensure the coating stays intact. Sprinkle extra parmesan cheese over the top and serve with warm marinara sauce for dunking, if desired.
Nutrition based on 6 servings.
For more eggplant parm deliciousness, try my cheesy Eggplant Parmesan Rounds and addictive Eggplant Parm Chips.
