Easy and Healthy Appetizer Recipes | Fried Eggplant Recipe

Appetizers, Blog, Cooking, Food, Food & Drink, Healthy Recipes, Post, Side Dishes
November 4, 2021
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In This Article

Why You Will Love These Bread Machine Recipes
Recipe Overview: Classic White Sandwich Bread
Essential Ingredients for the Best Breadmaker Bread Recipes
Equipment You Will Need
Step-by-Step Instructions
Tips for the Best Breadmaker Bread Recipes
Your Questions, Answered

Learn to fry eggplant slices perfectly golden crisp without getting soggy or oil-soaked. Healthier frying method for eggplant. eggplant stir fry are much healthier and delicious indeed.

Do you love fried eggplant, but hate that it soaks up oil as it cooks? For years I avoided cooking eggplant slices; they really slurp up oil like a sponge. Well guess what? You CAN fry eggplant in oil without it turning soggy or greasy! The secret? Egg whites! Hey, it works for pie crust, doesn’t it?

Portion: 1
Serving size: 12
Preparation time: 10 min
Cook Time: 15 min

Ingredients

1 lb eggplant, about 1 medium
Salt and pepper
2 large egg whites
Oil with a high smoke point for frying

Instructions

Slice the eggplant into 1/2 inch rounds. Place the rounds in a colander and sprinkle them with salt (sea salt, kosher salt, any kind of salt will work). Make sure each eggplant round has a thin sprinkling of salt on it. Let the slices sit for 20-30 minutes until beads of liquid form on the surface. This process helps to remove any bitterness that may be present in the eggplant. Note that if you’re using smaller eggplant pieces here, like Japanese eggplant, they are very rarely bitter and likely will not need salting. I usually use a medium-sized eggplant in this preparation because I like the size of the slices it produces for frying.
Rinse the eggplant pieces thoroughly to remove the salt. Pat dry and spread out on a cutting board. Sprinkle the eggplant slices lightly with salt. The salt from the colander will be mostly gone after rinsing; if you’re salt sensitive, you can skip adding salt at this point and add to taste after frying. Sprinkle the slices lightly with black pepper (also optional, but recommended). Whisk the two egg whites in a small bowl for about 60 seconds. Brush the seasoned eggplant slices with a THIN layer of egg white, making sure the entire white surface of the slice is coated. Turn the slices and brush the other side with another thin layer of egg white, so all white surfaces of the slices are covered with egg white.
Heat 1/4 inch of grapeseed oil in a nonstick skillet over medium until hot enough for frying (The ideal temperature for frying eggplant is about 365-375 degrees F ). calories in eggplant fried in olive oil are higher than other vegetable oil.you can drop a small piece of bread into the oil. If it takes 60 seconds to brown, the oil temperature is perfect for frying. Heat up the oil while you’re brushing the eggplant slices with egg white to save on time!
Place 3 slices gently into the hot oil (do not cook more than 3-4 slices per batch, or the oil temperature will drop). Be careful, it may splatter a bit, especially during the first minute or so of cooking. Let the slices fry for 2-3 minutes on each side until golden brown. Remove slices from the hot oil and drain on a drying rack or paper towel.

Easy Party Appetizer Recipes: Best Gluten Free Dip and Guacamole Ideas

Looking for easy and healthy appetizer recipes to make for a party? Try gluten free dips like a simple guacamole with tomato, lime, and cilantro, or a Greek yogurt-based tzatziki that serves as a light, protein-rich sauce for vegetable sticks and tortilla chips. These healthy appetizers are easy to make, delicious, and perfect for guests with dietary restrictions; they also work well as part of a charcuterie board or finger foods selection.

Top Easy Appetizer Recipe: Air Fryer Shrimp and Spicy Chicken Bites

Want a popular healthy appetizer recipe that cooks fast? Air fryer shrimp and spicy chicken bites are a favorite because they’re ready in less than 10 minutes and full of flavor. Use simple ingredients, a light seasoning or salsa dipping sauce, and serve with bell peppers or a Greek yogurt-based dip for a balanced, delicious starter that’s great for every occasion and easy to serve to family and guests.

Cheese and Goat Cheese Appetizer Ideas: Stuffed Mushrooms and Deviled Eggs

Cheese-forward but still healthy appetizers can be simple: stuffed mushrooms with goat cheese and herbs, or lighter deviled eggs made with Greek yogurt instead of mayo. These recipes are perfect healthy appetizer recipes for a holiday party or casual get-together, offering savory, satisfying bites that feel indulgent without heavy calories—the perfect starter to pair with bread, artichoke hearts, or a fresh tomato salad.

Sweet and Savory Appetizer Recipes: Best Tomato, Bell Peppers, and Bread Bites

Combine sweet and savory elements for easy to make appetizers: tomato and basil crostini on toasted bread, roasted bell peppers stuffed with a light cheese mixture, or small skewers of fruit and cheese for a sweet contrast. These simple ideas are popular healthy appetizer recipes that are fun to assemble, great for holidays or an easy party, and ideal when you want a balanced menu full of flavor without spending too much time.

Healthy Appetizer Recipes for Every Occasion: Popular Dips, Salsa, and Make-Ahead Stuff

For a go-to list of healthy and easy appetizer recipes, include a homemade salsa recipe, a lighter artichoke dip using Greek yogurt, and a make-ahead bean dip that’s gluten free and perfect with tortilla chips or fresh veggies. These starter options are perfect for serving a crowd, full of flavor, and simple to scale up; they also work well as a set of finger foods to find the perfect mix for your holiday party or casual family gathering.

Your Questions, Answered

Are Greek-style dips a good base for easy and healthy appetizer recipes?

Yes. Greek-style dips—like tzatziki made with yogurt, cucumber, garlic, and dill—are quick to prepare, high in protein, and lower in fat than many creamy alternatives, making them an excellent base for easy and healthy appetizer recipes. You can customize flavors with lemon, herbs, or roasted vegetables and serve with veggie sticks, whole-grain pita, or baked chips to keep the appetizer nutritious and satisfying.

What are some favorite simple appetizer ideas that stay healthy?

Favorites that balance taste and nutrition include bruschetta on whole-grain crostini, smoked salmon cucumber bites, hummus with sliced bell peppers, and caprese skewers with cherry tomatoes and fresh basil. These options are quick to assemble, rely on fresh ingredients, and can be scaled up or down, making them perfect for casual snacks or gatherings.

How can I make a flavorful low-calorie sauce for appetizers?

Create a light sauce by using Greek yogurt or pureed white beans as a creamy base, then add acid (lemon or vinegar), herbs, garlic, and a touch of olive oil for richness. For a dairy-free option, blend silken tofu or blended roasted cauliflower with seasoning. These sauces complement vegetables, seafood, and lean proteins while keeping calories and saturated fat low.

Is an artichoke-based appetizer healthy and easy to prepare?

Absolutely. Artichoke hearts (fresh or canned in water) can be combined with Greek yogurt, garlic, lemon, and herbs for a lighter version of traditional artichoke dip, or tossed with greens and vinaigrette for a warm salad. Artichokes are high in fiber and antioxidants, and simple preparations make them ideal for easy and healthy appetizer recipes that are crowd-pleasing and quick to assemble.

Can tortilla chips be used in healthier appetizer recipes without sacrificing taste?

Yes. Choose baked or whole-grain tortilla chips or make your own by cutting corn tortillas into wedges and baking until crisp. Pair them with nutrient-dense toppings like black bean salsa, pico de gallo, guacamole made with extra lime and herbs, or a light Greek yogurt-based queso to create appetizers that are crunchy and satisfying yet more wholesome—perfect for holidays or casual get-togethers when you want a healthier option.