Low Fat Crispy Breaded Eggplant
Indulge in a guilt-free delight with this Low Fat Crispy Breaded Eggplant recipe, a healthier take on a classic favorite. Perfectly seasoned eggplant slices are baked—not fried—to golden perfection, with a crunchy coating of whole wheat breadcrumbs, Parmesan cheese, and aromatic Italian herbs. This oven-baked method keeps the fat content low while delivering all the crispiness you crave. A quick 20-minute prep time makes this dish weeknight-friendly, while its versatility makes it a crowd-pleaser; serve it as a nutritious side or pair it with a fresh salad for a vegetarian main course. With minimal oil thanks to the olive oil cooking spray, this recipe is a must-try for those seeking a delicious, wholesome alternative to fried eggplant.
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Ingredients
- 1 large Eggplant
- 2 teaspoons Salt
- 0.5 cup All-purpose flour
- 3 large Egg whites
- 2 tablespoons Water
- 1 cup Whole wheat breadcrumbs
- 0.25 cup Parmesan cheese, grated
- 1 teaspoon Dried Italian herbs
- 0.5 teaspoon Garlic powder
- 0.25 teaspoon Black pepper
- 0 Olive oil cooking spray
Directions
Step 1
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with olive oil cooking spray.
Step 2
Cut the eggplant into 1/2-inch thick slices. Sprinkle both sides of each slice with salt and place them on a paper towel-lined baking sheet. Let them sit for 15 minutes to draw out moisture.
Step 3
Pat the eggplant slices dry with paper towels to remove the moisture and excess salt.
Step 4
Set up a breading station using three shallow dishes. Place the flour in the first dish. In the second dish, whisk the egg whites and water together until frothy. In the third dish, combine the breadcrumbs, Parmesan cheese, dried Italian herbs, garlic powder, and black pepper.
Step 5
Dredge each eggplant slice in the flour, shaking off excess. Dip it into the egg white mixture, then coat it with the breadcrumb mixture, pressing gently to adhere.
Step 6
Place the breaded eggplant slices on the prepared baking sheet and lightly spray the tops with olive oil cooking spray.
Step 7
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the eggplant is golden brown and crispy.
Step 8
Serve the crispy breaded eggplant hot as a side dish or as a main course with a salad.
Nutrition Facts
| Serving size | (943.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 959.9 |
| Total Fat 13.8g | 0% |
| Saturated Fat 5.5g | 0% |
| Polyunsaturated Fat 0.5g | |
| Cholesterol 20mg | 0% |
| Sodium 6789.6mg | 0% |
| Total Carbohydrate 167.8g | 0% |
| Dietary Fiber 33.3g | 0% |
| Total Sugars 27.5g | |
| Protein 47.5g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 386.9mg | 0% |
| Iron 10.7mg | 0% |
| Potassium 2046.7mg | 0% |
Source of Calories