Low Fat Crispy Breaded Eggplant
Looking for a healthy twist on a classic comfort food? This Low Fat Crispy Breaded Eggplant recipe is the perfect choice for a guilt-free indulgence! Featuring thick slices of eggplant coated in a golden, seasoned layer of whole wheat breadcrumbs, Parmesan cheese, and Italian herbs, this baked version delivers all the satisfying crunch of fried eggplant with a fraction of the oil. Lightly misted with olive oil spray and baked to perfection, these crispy slices are a lower-calorie, nutrient-rich alternative to traditional breaded eggplant. Quick and easy to prepare in just 45 minutes, this versatile dish works beautifully as a side, appetizer, or main course when paired with a refreshing salad. Perfect for health-conscious eaters, this recipe ensures you won’t miss out on flavor while sticking to your low-fat lifestyle!
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Recipe Information
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
- Olive oil cooking spray
Instructions
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly spray with olive oil cooking spray.
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.
Pat the eggplant slices dry with paper towels to remove the moisture and excess salt.
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.
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.
Place the breaded eggplant slices on the prepared baking sheet and lightly spray the tops with olive oil cooking spray.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the eggplant is golden brown and crispy.
Serve the crispy breaded eggplant hot as a side dish or as a main course with a salad.
Nutrition Facts
Calories |
960 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.8 g | 18% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 6790 mg | 295% | |
| Total Carbohydrate | 167.8 g | 61% | |
| Dietary Fiber | 33.3 g | 119% | |
| Total Sugars | 27.5 g | ||
| Protein | 47.5 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 387 mg | 30% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 2047 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
