Are you ready to try out these delicious Baked Eggplant Wedges as the perfect low FODMAP side dish or appetizer? Well, you’re in luck! This recipe is easy to put together and will please any crowd.
To Get Started
Cut up your eggplant into your favorite dipping shape. In this case, I made wedges to mimic potato wedges, each about 4-inches long and 1/2-inch thick. Making eggplant rounds is also easy, but keep in mind the eggplant has a varying diameter from top to bottom; therefore, your rounds may each take on drastically different sizes.
You’ll use about 2-pounds of eggplant. When you shop for eggplant at the store, look for ones smaller in size as they tend to taste less bitter. You can totally eat the skin, which is a good source of antioxidants, so make sure you wash the eggplant prior to slicing.
You’ll need to make the egg-wash and the breading mixture. For the egg wash, crack 2 large eggs into a bowl with 1-2 tablespoons of water. Beat until fully mixed.
For the breading mixture, you’ll need breadcrumbs (gluten free if you are following the low FODMAP or gluten free diet), finely grated parmesan cheese, dried Italian herbs like oregano, basil and thyme, salt and pepper. Mix all of the ingredients together and pour onto a plate or wide-rimmed bowl.
Here Comes The Messy Part
Set up your station to minimize on the mess in the kitchen. You’ll need an oiled baking sheet, the egg wash, and the breading plate all in a neat line on the counter top.
Coat an eggplant wedge into the egg wash, and then immediately into the breading until fully coated on all sides. Gently place it onto the baking sheet. Repeat until each wedge is fully coated. Then bake on 375 degrees F for 27 to 30 minutes, or until browned. You can even place the oven on broil for the last 2 minutes to get that crunchy brown crust.
This recipe makes for a great appetizer, or a side dish to your favorite Italian meal. I like to dip the eggplant wedges into marinara sauce, just make sure your sauce is low FODMAP friendly, like this one!
This recipe makes 6 servings.
Per serving: 178 calories, 21g carb, 11g protein, 7g fat, 5g fiber
- 2 pounds of small to medium eggplant, cut into 4-inch by 1/2-inch wedges
- 2 large eggs
- 3/4 cup finely grated Parmesan cheese
- 3/4 cup breadcrumbs*
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- Oil to coat the baking sheet
- Preheat the oven to 375 degrees F. Coat 2 baking sheets with oil and set aside.
- Beat together 2 eggs with 1 to 2 tablespoons of water in a medium bowl.
- Mix together the breadcrumbs, cheese, herbs, salt and pepper in a separate bowl. Then, pour the mixture onto a plate.
- Place each eggplant wedge into the egg mixture, then into the breadcrumb mixture until fully coated on all sides. Place onto the baking sheet and repeat until all of the wedges are completed.
- Bake for about 25-minutes. Then, broil for the last 2-3-minutes until browned and crunchy on the top.
- Remove from the oven and serve warm.
- *Make sure your breadcrumbs are gluten free if you are following the low FODMAP or gluten free diets
- Per serving (1/6 of the recipe): 178 calories, 21g carb, 11g protein, 7g fat, 5g fiber