Crispy Eggplant Parmesan Fries


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.

Prep Time:
20 mins
Additional Time:
15 mins
Total Time:
35 mins
6 servings


  • Cooking spray

  • cup all-purpose flour

  • 2 large egg whites

  • ½ cup panko breadcrumbs

  • cup grated Parmesan cheese

  • 1 teaspoon Italian seasoning

  • 1 teaspoon garlic powder

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

  • 1 12-ounce eggplant, cut into "fries" about 1/2 inch square and 3 inches long


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

  2. 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.

  3. 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 (per serving)

89 Calories
2g Fat
14g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 89
% Daily Value *
Total Carbohydrate 14g 5%
Dietary Fiber 3g 9%
Total Sugars 2g
Protein 5g 10%
Total Fat 2g 2%
Saturated Fat 1g 4%
Cholesterol 4mg 1%
Vitamin A 57IU 1%
Vitamin C 1mg 1%
Folate 34mcg 8%
Sodium 205mg 9%
Calcium 46mg 4%
Iron 1mg 4%
Magnesium 13mg 3%
Potassium 177mg 4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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