Baked Eggplant Fries

close-up photo of eggplant fries on a plate with dipping sauce

These eggplant fries aren’t the prettiest thing to look at, but they are tasty and healthier than regular fries.

I had them once at a restaurant and loved the concept but found the deep fried version far too oily, especially since the eggplant acts like a sponge, soaking up all the grease. This baked version doesn’t have that issue. It’s got a crispy coating from the panko breadcrumbs and it makes a tasty snack.

photo of a baked eggplant fry dipped in sauce

It was the perfect balance to all the slices of chocolate cake I also ate this weekend. Well, sort of a balance. I hope everyone had a good weekend. I took a rare break from my normal weekend routine.

We didn’t run a million errands, or try to do all the endless items on our to-do list, or work on the house (it’s been a year, we are still not completely unpacked). Instead, we just relaxed and did almost nothing. Okay, I actually did a lot of cooking, but it was the relaxing kind of cooking. It was really nice to unwind and recharge.

overhead photo of baked eggplant fries with dipping sauce

And making these eggplant fries was pretty stress-free. You just dip them in eggs, roll them in panko breadcrumbs and bake. And you’re done. I served them with honey mustard and also marinara sauce.

Baked Eggplant Fries

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Course: Appetizer
Cuisine: American
Servings: 4

I once had eggplant fries at a restaurant and loved the concept but found the deep fried version far too oily, especially since the eggplant acts like a sponge, soaking up all the grease. This homemade baked version doesn't have that issue. The fries have a crispy coating from panko breadcrumbs and they are a tasty snack.

Ingredients:

  • 2 small Chinese eggplants
  • 1 cup panko breadcrumbs you can use Italian seasoned ones for more flavor or plain ones
  • 1 extra large egg gently whisked
  • salt and pepper as needed
  • marinara or honey mustard for dipping

Directions:

  1. Preheat oven to 375°F. Line a large baking sheet with parchment paper. Slice eggplant into spears, about 4 inches long and 1/2 inch wide.

  2. Dip eggplant spears into whisked egg and then roll in the breadcrumbs. A lot of the breadcrumbs will likely slip off, but that's okay. You just want them to have a light crispy coating. Place on baking sheet and repeat with remaining eggplant.

  3. Bake for about 20 minutes or until panko breadcrumbs turn a light brown. If you are using unseasoned breadcrumbs, sprinkle with salt and pepper as needed. Serve with marinara or honey mustard sauce.

Nutrition Facts
Baked Eggplant Fries
Amount Per Serving (0.25 of recipe)
Calories 138 Calories from Fat 26
% Daily Value*
Fat 2.9g4%
Saturated Fat 0.7g4%
Polyunsaturated Fat 0.9g
Monounsaturated Fat 0.9g
Cholesterol 46.5mg16%
Sodium 216.3mg9%
Carbohydrates 22.2g7%
Fiber 2.6g11%
Sugar 3.3g4%
Protein 5.7g11%
Vitamin A 50IU1%
Vitamin C 1.7mg2%
Calcium 60mg6%
Iron 1.6mg9%
Net Carbs 20g40%
* Percent Daily Values are based on a 2000 calorie diet.
The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have. All images and content are © Kirbie's Cravings.

2 comments on “Baked Eggplant Fries”

  1. TC and I want to make this. She is experimenting with vegetarianism and this would be a good recipe for her to try.

    • I hope you two enjoy! the breadcrumbs can be a little frustrating because they dont like to stick on. I would make sure to really soak the eggplant in egg and then lightly roll it around the panko a few times.

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