Imagine sinking your teeth into a perfectly crispy, golden-brown fry that's not only delicious but also surprisingly healthy. These Baked Eggplant Fries are about to revolutionize your snack game, transforming the often-overlooked eggplant into a crunchy, irresistible treat that will have everyone asking for seconds. Forget greasy, deep-fried options – this Italian-inspired recipe delivers maximum flavor with minimal effort, proving that healthy eating can be both exciting and mouthwatering!
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 1 large eggplant
- 1 cup breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1 cup marinara sauce
Instructions
- Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper or a silicone baking mat to prevent sticking.
- Wash the eggplant thoroughly and trim off both ends. Cut the eggplant into uniform french fry-like sticks, approximately 1/2 inch thick and 3-4 inches long. Aim for consistent sizing to ensure even cooking.
- In a shallow mixing bowl, combine breadcrumbs, grated Parmesan cheese, garlic powder, Italian seasoning, salt, and black pepper. Mix these dry ingredients thoroughly to create a well-seasoned coating.
- Optional step: If the eggplant seems moist, pat the cut pieces dry with paper towels to help the breading adhere better.
- Dredge each eggplant stick in the breadcrumb mixture, ensuring complete and even coverage. Press the coating gently to help it stick to the eggplant surface.
- Arrange the coated eggplant fries on the prepared baking sheet, ensuring they are not touching each other. This allows for proper air circulation and crispiness.
- Lightly spray or brush the eggplant fries with olive oil to help them brown and crisp up in the oven.
- Bake in the preheated oven for 20-25 minutes, turning the fries halfway through cooking to ensure even browning. The fries should be golden brown and crispy on the outside.
- While the eggplant fries are baking, warm the marinara sauce in a small saucepan over low heat, stirring occasionally.
- Remove the eggplant fries from the oven and let them rest for 2-3 minutes to cool slightly and become more crisp.
- Serve the baked eggplant fries hot, accompanied by the warm marinara sauce for dipping. Garnish with additional grated Parmesan cheese if desired.
Tips
- Choose the Right Eggplant: Select a firm, glossy eggplant with no soft spots or blemishes for the best texture and flavor.
- Moisture is the Enemy of Crispiness: Pat your eggplant sticks dry before breading to ensure a super crisp exterior.
- Don't Overcrowd the Baking Sheet: Give each fry some space to ensure even browning and maximum crispiness.
- Olive Oil Spray is Your Secret Weapon: A light spritz helps achieve that golden, crispy exterior without excess oil.
- Customize Your Seasoning: Feel free to experiment with different herbs and spices in your breadcrumb mixture to suit your taste.
- Serve Immediately: Eggplant fries are best enjoyed hot and crispy, straight from the oven.
- Make-Ahead Tip: You can prep the eggplant sticks and breading mixture in advance to save time during cooking.
Nutrition Facts
Calories: 180kcal
Carbohydrates: 22g
Protein: 8g
Fat: 9g
Saturated Fat: 3g
Cholesterol: 10mg
