- 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
Eggplant makes a fantastic potato replacement 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 soft on the inside. Plus, eggplant is high in fiber and contains beneficial anthocyanins, pigments with antioxidant effects that are responsible for their vibrant hue. One Parmesan-rich serving provides an impressive 12 grams of protein for only 140 calories. Oh, and they’re extra finger-licking-good dipped into warm marinara sauce. Follow my lead.
This recipe is featured in my new book, Joy Bauer’s Superfood! To learn more, click here.
- Prep time
- Total Time
- • 1 medium eggplant
- • 3 large 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 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.
Place the egg whites in a shallow bowl and whisk. In a separate wide, shallow bowl, combine the cheese, panko, garlic powder, onion powder, oregano, salt, and pepper. Remove half of the mixture to another bowl and use it to refill the breadcrumb bowl as needed; this will help to keep it fresh and dry.
One at a time, dunk the eggplant slices in the egg white and then submerge them into the bowl with the breadcrumb topping, pressing to make sure it adheres on all sides. As you finish each fry, place them on the prepared baking sheets, leaving space between each one.
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. Serve with warm marinara sauce for dunking, if desired.
Nutrition based on 6 servings.