Craving Life - Eggplant Canapes

Definition: Canapés: a small piece of bread or pastry with a savory topping.

I dubbed these canapés and there really is no limit to what savory topping you can use. A simple marinara sauce seems to be traditional, but a mild tomatillo salsa or a more heated red salsa work as well. Add bit of an Italian flair with a chopped olive antipasto. I can also see sprinkling it with feta, a favorite cheese in our house. What pops into your head? There are no rules here.

What makes it healthier? To start with this recipe has no oil. None! It does use panko crumbs, however, two-thirds of the panko crumbs have been displaced by minced fresh parsley and almond flour.  This change has had a 37% drop in calories, not to mention the boost in Vitamins A & C as a result of the parsley. Yes, parsley has a lot of nutrition so please start using it for more than just a garnish.

Almond flour is made from 100% finely ground almonds. You can purchase almond flour or make your own. I have done both. My simple spice grinder does a good job of grinding almonds into flour so any blender-type device will work.

This has been so much fun that I am going to explore eggplant in further future posts.


The image displays the eggplant canapés with both tomatillo salsa and marinara sauce. Simple and refreshing contrast to the canapés. Delish!

Eggplant Canapés
Prep time
Cook time
Total time
This makes approximately 20 slices, or 4 appetizer servings.

I was able to just get all 20 onto my baking tray, going up the edges a bit.

You can easily double the recipe, just make sure that you stagger your baking trays and add a bit of extra cooking time.

The eggplant we get these days is not as bitter as in the past, so I never pre-salt the eggplant as you have read in other recipes.
Serves: 4
  • 225 g (1/2 lb) eggplant
  • 15 g Brown Rice Protein Powder(or flour)
  • 45 g (1/2 cup) minced fresh parsley (I prefer flat leaf parsley)
  • 28 g (1/4 cup) panko bread crumbs
  • 20 g (1/4 cup) Almond Flour
  • 10 g (2 tsp) paprika
  • pinch (1/8 tsp) salt (omit or substitute another spice such as garlic powder if on a low sodium diet)
  • 60 g (1/4 cup) egg whites (or 1 whole egg)
  1. Preheat oven to 375 Fahrenheit.
  2. Wash the parsley leaves then wrap up in a kitchen towel to dry.
  3. With a sharp knife, cut the eggplant into thin (1/4 cm or ⅛ inch) slices.
  4. Put the brown rice protein powder into a bowl and lightly dredge both slides of each eggplant slice in the protein powder.
  5. Mince the parsley.
  6. In a large place combine the parsley, almond flour, panko crumbs, paprika, and salt.
  7. Put the egg whites into a bowl.
  8. Using one hand, dip a slice of eggplant into the egg white, gently shake off the excess, and then place on top of the crumb mixture.
  9. Using the other hand, dust both sides of the slice with the crumb mixture, shake off excess, and place onto a baking tray.
  10. Repeat with the rest of the slices, placing them in a single layer, going up the sides of the baking sheet if needed.
  11. Place the baking try on a rack in the middle of the oven and bake for 24 minutes total; flipping over the slices and rotating the baking tray mid-way through.
  12. Remove from the oven and enjoy.
Vitamin A: 24% Vitamin C: 20% Calcium: 3% Iron: 8% Potassium: 151 mg
Nutrition Information
Serving size: 5 slices (98 g) Calories: 77 Fat: 1.4 g Saturated fat: - Unsaturated fat: - Trans fat: 0.0 g Carbohydrates: 10.3 g Sugar: 2.5 g Sodium: 151 mg Fiber: 3.5 g Protein: 6.6 g Cholesterol: 0 mg







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