The cheesy flavor and crispy crust on these eggplant "fries" is just like fried eggplant Parmesan, but with a fraction of the oil. They're the perfect appetizer for Italian night! Dip these crispy fries into a big hot bowl of your favorite marinara.

Carolyn Casner
Source:, July 2020


Recipe Summary

20 mins
35 mins
Nutrition Profile:


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425 degrees F. Place a wire rack on a large rimmed baking sheet. Coat with cooking spray.

  • Spread flour in a shallow dish such as a pie pan. Lightly whisk egg whites in another shallow dish. Combine panko, Parmesan, Italian seasoning, garlic powder, salt and pepper in a third shallow dish.

  • Dredge eggplant sticks in the flour, shaking off excess. Next dredge in the egg whites and finally, dredge in the panko mixture, turning to coat well, Transfer to the prepared rack. Coat all sides with cooking spray. Bake until browned and crispy, about 15 minutes. Serve with your favorite marinara, if desired.

Nutrition Facts

89 calories; protein 4.8g; carbohydrates 14.4g; dietary fiber 2.5g; sugars 2.1g; fat 1.6g; saturated fat 0.7g; cholesterol 3.8mg; vitamin a iu 57IU; vitamin c 1.3mg; folate 33.7mcg; calcium 45.7mg; iron 0.8mg; magnesium 12.8mg; potassium 177.3mg; sodium 204.6mg.

Reviews (2)

Read More Reviews
2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
Crispy perfection!! Read More
Rating: 5 stars
SO GOOD! I skipped the flour (just did panko & Parm on the outside) and made these in my air fryer (375 for 6 mins each side). They were SO GOOD. You could even put them over spaghetti for a healthier eggplant Parm! Read More