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Healthy Eggplant Parm Bites

Looking for an easy and delicious snack idea? These healthy Eggplant Parm Bites are crunchy and crispy and seasoned just right! Like a little bite of eggplant Parm, but made healthy, gluten-free and optionally dairy-free. Serve as a snack or as an appetizer!

Tasty eggplant Parm bites on a plate with dipping sauceGluten Free Eggplant Parmesan Bites

These Gluten Free Eggplant Parmesan Bites are highly addictive! With a crispy crunchy coating made from almond flour, they are pan fried and served with your favorite marinara sauce. They’ll be loved be all! While this recipe makes enough to serve about 4-6 people, you may be left wishing you had double or tripled the recipe because they are THAT good!

How to Make Eggplant Parm Bites

Like any eggplant parmesan dish you are doing to start off with a breading situation! First you’ll whisk up your eggs to help the breading stick! As always, make sure to season as you go so add in a pinch of salt and pepper to your eggs.

Here we are using our classic gluten-free breading mix which is made up of almond flour and seasoning. To make this eggplant “parmesan” we added in parmesan cheese. If you are strictly dairy-free go ahead and leave that out. We tested it both ways and both were delicious.

Next, cut up your eggplant into bite sizes pieces, about 1″ or so. Sprinkle with salt and then begin breading the eggplant!

First the eggplant goes in the egg to coat. Next it’s coated with the almond flour “breadcrumbs” and finally it’s fried! I use avocado oil when I fry because it’s a great healthy fat with a high smoke point, but you can use whatever you are comfortable with that is good for frying.

After you have lightly fried the eggplant cubes, serve immediately with your favorite marinara. Seriously, you’re going to love these!

dipping eggplant Parm into marinara sauce

Ingredients for Gluten Free Eggplant Parmesan Bites

  • Eggplant
  • Eggs
  • Almond Flour
  • Fresh Parmesan Cheese (omit for dairy-free)
  • Italian Seasoning
  • Garlic Granules
  • Avocado oil, for frying
  • Marinara sauce, for serving

healthy eggplant parmesan on a plate with marinara

If you like this seasonal eggplant recipe, check out these others:

If you like this gluten-free snack recipe, check out these others:

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5.0 rating
1 reviews

Eggplant Parm Bites

Looking for an easy and delicious snack idea? These healthy Eggplant Parm Bites are crunchy and crispy and seasoned just right! Like a little bit of an eggplant Parm, but made healthy, gluten-free and optionally dairy-free. Serve as a snack or as an appetizer!


Yield 4-6
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course:
Recipe Type: Gluten-Free, Paleo, Whole30
Make Ahead:
Author: Lexi
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Ingredients

Directions

  1. In a bowl, whisk together the almond flour, parmesan cheese, Italian seasoning, garlic, sea salt, and red pepper flakes.
  2. In a separate bowl whisk together the eggs and season with a pinch of salt and pepper.
  3. Cut eggplant into 1" cubes and sprinkle with sea salt. (see note)
  4. Place cubed eggplant into egg mixture, a few at a time. 
  5. Transfer eggplant cubes into the almond flour mixture and coat evenly. Set aside.
  6. In a skillet, heat enough oil to cover 1/2 to-1 inch of your skillet.
  7. Once oil is hot, working in batches transfer eggplant cubes to the skillet.
  8. Let cook for 3-4 minutes, then flip and cook for an additional 3-4 minutes or until golden brown.
  9. Repeat with any remaining eggplant cubes.
  10. Serve hot with marinara sauce!

Recipe Notes

  1. You can peel the eggplant or leave the peel on for more nutritional value! The breading sticks better without the peel, but it does still work with it on.

Nutrition

Loading nutrition data...

16comments
August 29, 2019

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Join The Discussion

16 responses to “Healthy Eggplant Parm Bites”

  1. Teresa says:

    Hi Lexi. These eggplant bites look amazing. However, please correct me if I’m wrong, but you mentioned preheating the oven to 350 but then never mentioned when to put the eggplant in the oven. Did I miss it?

  2. These look amazing!! I love fried eggplant – but not the trans fat-filled kind they serve at bowling alleys ๐Ÿ™‚ What a great healthy makeover!

  3. These look great- so simple! and i love “little” apps because you can go back for more a little easier ๐Ÿ˜‰

  4. Melani says:

    I love eggplant, this looks great. Has anyone tried baking them instead of frying? I’m going to try baking and I’ll let you know!

  5. Renee McIntyre says:

    Oh wow! I need to try these!

  6. marly Thompson says:

    would coconut flour work for this?

  7. Ellise says:

    Will I be able to bake these instead of frying them? If I can bake them instead, what temperature and time do you recommend?

  8. Mallory says:

    Lexi!! These were amazing! My husband said they were like eating mozzarella sticks. Def will be buying some more eggplant at the farmers market to have these again.

  9. Melissa Watson says:

    Do they freeze well? I have a bumper crop of eggplant this year and would like to find some different ways to preserve other than drying or freezing.

  10. Liz says:

    Hi Lexi! These look so yummy! Any suggestions on an egg substitution?

  11. Lauren says:

    Do you have instructions on how these can be made in the air fryer for a healthier option? LOVE eggplant!

  12. Sharon says:

    These look great, but I no longer eat eggs. Suggestions on an egg substitution? Thanks!

  13. Christina says:

    Made these tonight after seeing your recent post. They came out great! Used a whole bottle of Avocado oil. But yummy!! Will def make again. Thanks!!

    5.0 rating

  14. Randy says:

    I made these as a side dish and cooked them in the air fryer, sprayed with a tiny bit of avocado oil. I preheated to 400 for a few minutes and cooked them for about 12 minutes. Some of the breading fell off but they tasted delicious. Less crowding would prob help, but we were very hungry!

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