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Eggplant Fries Recipe
These eggplant fries are coated in panko and parmesan and baked in the oven until they're wonderfully crispy. They make a great family-friendly side dish or simple appetizer. You'll NEVER guess that they're made with eggplant!
Prep Time
20 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 4 servings
Calories: 273 kcal
Course:
Appetizer , Snacks
Cuisine:
North American , Mediterranean
Ingredients
- 1 1 cup panko gluten-free if needed
- ½ ½ cup grated Parmesan cheese
- 1 1 teaspoon Italian seasoning can sub dried oregano
- ¾ ¾ teaspoon garlic salt see notes
- 2 2 large eggs
- 2 2 medium eggplants cut into (½ inch) strips
- olive oil for drizzling
Instructions
- Set an oven rack in the top third of your oven. Preheat the oven to 425 degrees Fahrenheit. Lightly coat a baking sheet with oil. In a medium-sized bowl, mix the panko, parmesan, oregano, and garlic salt. In another bowl, whisk the two eggs with a small splash of water.
- Dredge the eggplant strips first in the egg and then in the breadcrumb mixture. (Using 1 hand for the egg and the other for the breadcrumbs makes this a lot less messy) Place the eggplants on the oiled baking sheet and drizzle with a little more oil.
- Place the eggplant fries in the oven and bake for 15 minutes, until they are golden and crispy, turning them over once about halfway through baking.
- Serve the crispy eggplant fries with some dipping sauce on the side - see notes for some suggestions.
Cup of Yum
Notes
- Eggplant baked fries are delicious served with a dip. Mayonnaise and ketchup are great, simple options. Or you can try one of these. The chipotle mayo is our favorite and what we show in the video!
- Chipotle Mayo
- Curry Dipping Sauce
- Mayo Mustard Sauce
- Bang Bang Sauce
- Tzatziki Sauce
Nutrition Information
Serving
1 serving = ¼ of the recipe
Calories
273kcal
(14%)
Carbohydrates
27g
(9%)
Protein
12g
(24%)
Fat
14g
(22%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
Monounsaturated Fat
5g
Trans Fat
1g
Cholesterol
106mg
(35%)
Sodium
907mg
(38%)
Potassium
615mg
(18%)
Fiber
8g
(32%)
Sugar
10g
(20%)
Vitamin A
377IU
(8%)
Vitamin C
5mg
(6%)
Calcium
210mg
(21%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 273
% Daily Value*
| Serving | 1 serving = ¼ of the recipe | |
| Calories | 273kcal | 14% |
| Carbohydrates | 27g | 9% |
| Protein | 12g | 24% |
| Fat | 14g | 22% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 106mg | 35% |
| Sodium | 907mg | 38% |
| Potassium | 615mg | 13% |
| Fiber | 8g | 32% |
| Sugar | 10g | 20% |
| Vitamin A | 377IU | 8% |
| Vitamin C | 5mg | 6% |
| Calcium | 210mg | 21% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.