Baked Eggplant Parmesan Veggie Fries Recipe

Nov 2 2023
You want fries, you need veggies… Who says you can’t have both? This baked-not-fried eggplant recipe is inspired by the eggplant Parmesan classic that we all know and love, but with a fun & casual twist!

Hungry Girl's HealthyEggplant Parm Fries Recipe

Print Eggplant Parm Fries Print

1/2 of recipe: 198 calories, 2g total fat (0.5g sat. fat), 524mg sodium, 36g carbs, 9g fiber, 10g sugars, 10.5g protein

Click for WW Points® value*

Prep: 20 minutes
Cook: 25 minutes


1 medium (about 12 oz.) eggplant

3/4 cup whole-wheat panko bread crumbs

1 1/2 tsp. garlic powder, divided

1 1/2 tsp. onion powder, divided

1 1/2 tsp. Italian seasoning, divided

1/4 tsp. salt

1/4 tsp. black pepper

1/2 cup (about 4 large) egg whites or fat-free egg substitute

1/3 cup canned crushed tomatoes

2 tsp. grated Parmesan cheese

Optional topping: fresh parsley


Preheat oven to 400°F. Spray 2 large baking sheets with nonstick spray.

Peel eggplant. Slice off and discard ends. Cut eggplant into fry-shape spears.

In a medium-large bowl, mix bread crumbs with 1 tsp. garlic powder, 1 tsp. onion powder, 1 tsp. Italian seasoning, salt, and pepper.

Place eggplant spears in a large bowl. Top with egg whites/substitute, and flip to coat. Shake to remove excess egg, and lightly coat with seasoned bread crumbs.

Place eggplant on the baking sheets, and top with any remaining seasoned bread crumbs. Place a baking sheet on each rack, and bake for 12 minutes.

Move baking sheets to opposite racks. Bake until lightly browned and crispy, about 12 minutes.

In a small microwave-safe bowl, combine crushed tomatoes, cheese, and remaining 1/2 tsp. each garlic powder, onion powder, and Italian seasoning. Cover and microwave for 30 seconds, or until hot. Serve with fries for dipping.


Hungry Girl Amazon Finds: Best of October 2023!

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Air Fryer Magnetic Cheat Seat

Save yourself some last-minute research when you prepare simple veggies, proteins, and frozen favorites! This magnet set gives you basic cook times and temperatures for common foods to get you air-frying in a jiffy. Stick the magnets to your fridge OR to the air fryer itself—even if the surface isn't magnetic, they come with double-sided stickers!

Chew on this:

Today, November 2nd, is National Deviled Egg Day! Hmmm, we are feeling a little devilish… Maybe a round of Dill Pickle Deviled Eggs is in order?

Let your friends know! Send them this baked eggplant parmesan veggie fries recipe now.


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