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:

Watch the video:


Healthy Eggplant Parm Bites

Fried and breaded eggplants on a platter with marinara sauce.

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!

  • Author: Lexi
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4-6 1x
  • Category: Snack, Appetizer
  • Cuisine: Gluten-Free, Paleo, Whole30


  • 2 cup (196 grams) almond flour
  • 1/2 cup fresh parmesan cheese (omit for dairy-free)
  • 1 tablespoon Italian seasoning
  • 2 teaspoon garlic powder
  • 1 teaspoon fine sea salt, more for sprinkling
  • Pinch red pepper flakes (optional)
  • 2 eggs
  • 1 large eggplant
  • 1/4 teaspoon sea salt
  • Avocado oil, for frying
  • 1/21 cup favorite marinara or pizza sauce, store-bought or homemade


  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!


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.


  • Serving Size: 1/4 of recipe
  • Calories: 168
  • Sugar: 9.5g
  • Sodium: 527mg
  • Fat: 8.5g
  • Saturated Fat: 1.5g
  • Carbohydrates: 17.5g
  • Fiber: 6.4g
  • Protein: 6.5g
  • Cholesterol: 86mg

August 29, 2019

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Join The Discussion

16 Responses

  1. 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. 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!

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

  4. 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.

  5. 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.

  6. 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

  7. 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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