Crispy Baked Eggplant Fries with Marinara Dipping Sauce
These crispy eggplant fries deliver a satisfying crunch and savory flavor that will curb your french fry cravings. Using simple pantry ingredients, this recipe transforms ordinary eggplant into addictive, crispy sticks that are significantly lower in carbs and calories than traditional potato fries.
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RECIPE HIGHLIGHTS
COOK TIME
20 mins
CALORIES
145 kcal
PROTEIN
6 g
SERVINGS
4 servings
Why it's better
less saturated fat
Better for heart health and cholesterol levels
fewer calories
Lighter option that helps with weight management
less fat
Lower in fat while maintaining great taste
*compared with the traditional Traditional Deep-Fried Eggplant Sticks with Marinara recipe
Recipe Instructions
Recipe Ingredients
4 servingsthe fries:
- 1 large eggplant (about 1 pound)
- 2 large eggs, beaten
- 1 cup whole wheat breadcrumbs (can use regular or panko)
- 1/4 cup grated parmesan cheese
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray or 1 tablespoon olive oil
the marinara dipping sauce:
- 1 cup marinara sauce (jarred or homemade)
- 1 clove garlic, minced
- 1 teaspoon fresh basil, chopped (optional)
- Pinch of red pepper flakes (optional)
Use high-quality, fresh ingredients for the best flavor. Ingredients can be prepped up to 24 hours in advance.
* Coming soon
Nutrition Facts
- 🧈Total Fat5g
- 🥓Saturated Fat1g
- 🍚Carbohydrates19g
- 🍬Sugars6g
- 🥦Fiber6g
- 🥩Protein6g
- 🧂Sodium300mg
* Calories and nutritional info are calculated per serving.
Dietary Info
Suitable for Diet
Keywords
Nutritional Highlights
* This information is meant as a guideline for dietary purposes.