Description
These crispy eggplant Parmesan fries are a lighter, oven-baked version of the Italian classic. Coated in a crunchy panko-Parmesan crust and baked until golden, they’re perfect for dipping in marinara sauce as a snack, appetizer, or side dish.
Ingredients
- Cooking spray
- 1/3 cup all-purpose flour
- 2 large egg whites
- 1/2 cup panko breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 tsp Italian seasoning
- 1 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp ground black pepper
- 1 (12-oz) eggplant, cut into fries (about 1/2 inch thick, 3 inches long)
Instructions
- Preheat oven to 425°F (220°C). Place a wire rack on a rimmed baking sheet and coat with cooking spray.
- Set up three shallow dishes: flour in one, lightly whisked egg whites in another, and panko, Parmesan, Italian seasoning, garlic powder, salt, and pepper in the third.
- Dredge eggplant sticks in flour, shaking off excess. Dip into egg whites, then coat thoroughly in breadcrumb mixture.
- Arrange coated fries on the rack, spray lightly with cooking spray, and bake for 15 minutes, or until golden brown and crispy.
- Serve hot with marinara sauce or your favorite dip.
Notes
- Swap Italian seasoning with dried basil or oregano for a flavor change.
- Add shredded mozzarella to breadcrumb mix for extra cheesiness.
- Air fryer option: cook at 375°F for about 6 minutes per side for maximum crispiness.
- Add red pepper flakes to the breadcrumb mix for a spicy kick.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Appetizer, Snack, Side Dish
- Method: Baking
- Cuisine: Italian-Inspired
Nutrition
- Serving Size: 1/6 of recipe
- Calories: 120
- Sugar: 3g
- Sodium: 210mg
- Fat: 4g
- Saturated Fat: 1g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 16g
- Fiber: 4g
- Protein: 5g
- Cholesterol: 0mg
