Baked Italian Eggplant Dippers

12.12.17 / 2 comments

Excellent Eggplant

Are you looking for a new idea for an appetizer or side dish to serve your guests? Our Baked Italian Eggplant Dippers are delicious – Italian comfort food with a modern twist! Serve these at your next dinner party and we promise everyone will be smiling. Crispy, crunchy and savory when dipped in fresh marinara, they make the perfect small bite. Plus, they’re gluten-free and vegan, so those with food allergies or dietary restrictions can enjoy them too. Please pass the marinara!

Nutrient Booster: Eggplant

Eggplants are high in antioxidants and fiber and low in calories. Antioxidant levels are important for fighting off free radicals and keeping our bodies as healthy as can be. This fruit is easy to add to your diet due to its versatility! However, in years past there has been controversy over what are called nightshades. Nightshades are a species of plant called Solanaceae, including, eggplants, tomatoes, potatoes and bell peppers. Many avoid nightshades because they believe that they cause inflammation. While nightshades can trigger inflammation due to their alkaloid content, it might not be the nightshade’s fault. The reason some may be experiencing inflammation from nightshades could be due to their gut health. It’s important for those who experience inflammation to heal their gut so they can begin to tolerate nightshades and other foods. In fact, a recent study was done in Europe with pigmented potato (red, blue) consumption in healthy males. The results showed that pigmented potato consumption led to reduced inflammation in healthy adult males [1].

Awesome Appetizers

Still looking for more delicious and healthy appetizers and small bites to serve your guests? We’ve got you covered! We’ve listed some of our favorite appetizer recipes below:

Cashew Pesto Dip

Avocado Deviled Eggs

Zesty Herb Cashew Cheese

Cashew Pesto Stuffed Cherry Tomatoes

Baked Italian Eggplant Dippers

Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings 12 servings

Ingredients

  • 2 Japanese eggplant, 8" long (5 ounces each)
  • 1/8 teaspoon sea salt
  • 1 teaspoon olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon water
  • 5 tablespoons olive oil
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon oregano
  • 1/4 teaspoon garlic powder
  • 1/2 cup gluten-free Panko breadcrumbs
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 teaspoon oregano
  • marinara sauce, optional

Instructions

  1. Preheat the oven to 425⁰ F. Line a baking sheet with parchment paper and add olive oil.

  2. Cut ends of the eggplant off. Slice eggplant into 1/3 inch thick rounds.

  3. Prepare red wine vinaigrette by adding red wine vinegar, water, olive oil, Dijon mustard and oregano in a small mixing bowl. Whisk together until well combined. Set aside.

  4. In a larger mixing bowl, add breadcrumbs, garlic powder, onion powder, and oregano. Set aside.

  5. Dip a few eggplant slices at a time into the red wine vinaigrette, then into the breadcrumb mixture. This step should be done in batches. Arrange breaded eggplant on a baking sheet and bake for 10 minutes. Once golden brown, flip eggplant slices and bake for another 5-10 minutes until both sides are golden brown. When done, take out of the oven and let cool until ready to serve. If desired, heat marinara sauce in a small saucepan to serve as a dipping sauce for the eggplant slices.

Recipe Notes

Nutrient Analysis: 
Serving size: 4 eggplant slices, Calories: 85 calories, Fat: 5 grams, Saturated fat: 1 grams, Carbohydrates: 7 grams, Sugar: 1 grams, Sodium: 70 milligrams, Fiber: 1.5 grams, Protein: 1 grams, Cholesterol: 0 milligrams

(1) Pigmented Potato Consumption Alters Oxidative Stress and Inflammatory Damage in Men1,2 Kerrie L. Kaspar3, Jean Soon Park3Charles R. Brown4Bridget D. Mathison3, Duroy A. Navarre4, and Boon P. Chew. J. Nutr. January 1, 2011 
Triad to Wellness has provided nutrition communication services to The Sorghum Checkoff. 
However, we were not compensated for this post. All opinions are our own.

2 Responses to Baked Italian Eggplant Dippers


  1. Pingback: Vegan Appetizers for New Year's Eve (Or Any Fun Party!) ~ Veggie Inspired

  2. Pingback: 52 Game Day Snacks & Small Bites - Nourished Simply

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Pin It on Pinterest

Share This