RecipeEggplant Parmesan Fries

Nutrition Facts
Amount per Serving
  • Calories: 140
  • Protein: 12g
  • Total Fat: 6 g
    • Saturated Fat: 4 g
    • Unsaturated Fat: 2 g
  • Cholesterol: 20 mg
  • Total Carbohydrate: 12 g
  • Dietary Fiber: 3 g
  • Total Sugar: 3 g
    • Natural Sugar: 3 g
    • Added Sugar: 0 g
  • Sodium: 580 mg

These fries are super crispy on the outside and melt-in-your-mouth soft on the inside, and dig into this: One parmesan-rich serving provides an impressive 12 grams of protein for only 140 calories. I use eggplant as the base because it breads up easily and softens quickly in the oven. Try dipping these heavenly fries into warm marinara sauce and your taste buds will be dancing with appreciation.

  • Prep time
  • Total Time
This recipe makes 4 to 6 servings
  • 1 medium eggplant
  • 3 egg whites
  • 1 cup grated Parmesan cheese
  • ½ cup panko bread crumbs, preferably whole-grain*
  • 2 teaspoons garlic powder
  • 2 teaspoons onion powder
  • 2 teaspoons dried oregano
  • ¾ teaspoon kosher salt
  • ½ teaspoon ground black pepper
  • Marinara sauce, store-bought or homemade (optional for dipping)

*For a lower-carb and gluten-free rendition, swap in almond flour


Preheat oven to 420°. Liberally mist 2 baking sheets (or 1 large) with nonstick oil spray and set aside.

Cut off both ends of the eggplant, slice it in half lengthwise, and cut the entire vegetable into fry-like sticks, about ¼- to ½-inch-thick and 3-inches long.

Place the egg whites in a shallow bowl and whisk. In a separate wide, shallow bowl, combine the Parmesan cheese, panko breadcrumbs, garlic powder, onion powder, oregano, salt and pepper (*Remove half of the mixture, set aside and use it to refill the breadcrumb bowl as needed; this helps to keep it fresh and dry as the egg wash can sometimes make the bowl filled with breadcrumb topping wet and clumpy.)

Set up your prep station in this order: 1. eggplant slices, 2. egg whites, 3. Parm-breadcrumb topping, 4. baking sheet(s).

One at a time, dunk the eggplant slices in egg whites and then submerge it into the bowl with breadcrumb topping, pressing to make sure it adheres on all sides. Then, place the fries on the prepared baking sheet(s), leaving space between each one.

Bake on the top rack in the oven for 15 to 20 minutes until browned and crispy. Remove your fries from the baking sheet using a wide spatula, scraping the bottom of the pan while lifting them up to ensure the bottom topping stays intact.

Serve with warm marinara sauce for dunking, if desired.

Nutrition based on 6 servings. 

For more delicious recipes try my cheesy Eggplant Parmesan and addictive Sweet Potato Fries and wash them down with my refreshing Pamplemousse Mojito Mocktail.