6 Simple And Healthy Eggplant Recipes For Kids

Image: ShutterStock

Eggplant is known to have a myriad of health benefits, which could be beneficial for boosting your child’s health (1). In addition, cooking up some unique eggplant recipes for kids may help you include this healthy addition to your child’s daily meal plans without creating a fuss.

If you are constantly looking for ways to add vegetables such as eggplants to your child’s diet, we have just what you need. In this post, we bring some simple and delectable eggplant recipes that could make your fussy little one fall in love with this nutritious vegetable.

Nutritional Benefits Of Eggplant

Eggplant is rich in bioactive compounds that offer several health benefits. Find below some of the advantages that can be reaped by adding eggplant to your children’s diet (2):

• Eggplant contains compounds such as chlorogenic acid and anthocyanins, which confer its therapeutic properties.
• Extracts from eggplant help heal several health conditions, from inflammation to joint pain and skin burns.
• The vegetable has natural antibacterial properties that can fight harmful bacteria including Escherichia coli and Staphylococcus aureus.
• Nasunin and anthocyanins present in the eggplant’s purple skin improve heart health by preventing lipid peroxidation, reducing LDL cholesterol, and increasing HDL cholesterol.
• Chlorogenic acid found in eggplant helps fight obesity, reduce inflammation, and control blood sugar levels.
• Eggplant contains carotenoids that might help prevent vitamin A shortage in the body.
• The fiber in eggplant helps maintain digestive health and may protect against digestive system cancers by removing harmful substances.
• The vegetable’s high fiber content aids digestion and may reduce the risk of stomach and colon cancer by eliminating toxins.
• Phytonutrients present in eggplant help protect cell membranes and enhance brain function and may help prevent brain tumors by fighting harmful free radicals.
• Eggplant also serves as an iron chelator, making it particularly beneficial for teenage females, helping address conditions like premenstrual syndrome and amenorrhea.

Six Easy Eggplant Recipes For Kids

Check out our delicious and super-easy eggplant recipes below:

1. Baked Eggplant With Cheese Topping:

Image: Shutterstock

You Will Need:

• 1 large eggplant sliced
• 1 cup of milk
• 1 Tbsp salt
• 1 cup of flour
• 1 cup of breadcrumbs
• 1 Tbsp Italian seasoning
• 1 Tbsp Salt
• 1 Tbsp vegetable oil
• 1 cup of pasta sauce
• 1 cup of Fresh Mozzarella cheese
• 1 cup of Fresh Parmesan cheese

How To:

1. Preheat the oven to 425 degrees F.
2. Mix the milk and salt in a bowl. Add the eggplant slices to the bowl and let them soak in the mix for 20 minutes.
3. In another bowl, mix the flour, breadcrumbs, Salt, and seasoning. Grease a sheet pan.
4. Toss the eggplant slices into the breadcrumb mix and then place them on the greased sheet.
5. Bake until both sides of the eggplant slices turn golden. Now, top the eggplant with the pasta sauce and cheese. Heat the eggplant until the cheese melts.

Trivia

Northern Europeans once believed that eating eggplants would make a person mad and hence named it the ‘mad apple’ (5).

2. Golden Fried Eggplant:

Image: Shutterstock

You Will Need:

• 1 large peeled and sliced eggplant
• 1 cup of flour
• 2 eggs
• 1/4th cup of milk
• 1 Tbsp oregano
• 1 Tbsp salt
• ½ cup of Olive oil

How To:

1. Sprinkle the salt over the eggplant slices and cover with a paper towel. Keep the eggplant aside for 40 minutes.
2. Mix the eggs, milk and oregano in a bowl. Mix the flour and some salt in another bowl. Heat the oil in a pan.
3. Dip the eggplant slices in the egg mix and then in the flour mix. Fry the eggplant until both sides turn golden.

3. Eggplant Pasta Salad:

Image: Shutterstock

You Will Need:

• 3 Tbsp olive oil
• 2 sliced celery stalks
• 1 eggplant sliced
• 1 pint halved grape tomatoes
• 1/4th cup of tomato paste
• Salt and pepper to taste
• 1 Tbsp sugar
• 2 Tbsp capers
• 1/4th cup of toasted pine nuts
• 1 cup of chopped parsley
• 1 packet of penne
• Water

How To:

1. Heat the oil in a pan and sauté the celery. Now add the tomatoes and the eggplant to the pan.
2. Mix the tomato paste, water, salt, pepper and sugar in a bowl. Add them to the pan.
3. Cover and cook until the eggplant turns tender. Remove the pan from the heat and add the capers, parsley and pine nuts.
4. Cook the penne as per instructions on the packet. Mix the penne with the eggplant and serve hot. This yummy meal can be enjoyed as a light lunch or a snack.

Did you know?

Removing seeds from older eggplant seeds can help reduce eggplant’s bitterness (6).

4. Curried Eggplant With Tomatoes And Basil:

Image: Shutterstock

You Will Need:

• 1 cup of basmati rice
• Salt and pepper to taste
• 1 Tbsp olive oil
• 1 chopped onion
• 1 cup of halved cherry tomatoes
• 1 eggplant sliced
• 1 ½ Tbsp curry powder
• 1 can of chickpeas
• ½ cup of fresh basil
• 1/4th cup of plain yogurt
• Water

How To:

1. Add the rice, water and salt in a pan. Cover and cook for 18 minutes.
2. Heat the oil in another pan and sauté the onion. Add the eggplant, tomatoes, salt, curry powder, and pepper. Cook for two minutes.
3. Add two cups of water and bring it to a boil. Let the eggplant simmer for 15 minutes.
4. Add the chickpeas and cook for three minutes. Now add the basil. Serve the rice with the eggplant curry and yogurt. This is a well balanced meal that can be whipped up for dinner in a jiffy.

5. Crispy Eggplant Sticks:

Image: Shutterstock

You Will Need:

• 1 eggplant sliced
• 1 Tbsp olive oil
• Salt and pepper to taste
• ½ cup of seasoned breadcrumbs
• 2 Tbsp Parmesan cheese
• 1 large egg
• Cooking spray

How To:

1. Preheat the oven to 450 degrees F. Line baking sheets and grease with cooking spray. In a bowl add the eggplant, oil, salt, and pepper. Keep the bowl aside for some time.
2. Mix the breadcrumbs and Parmesan in another bowl. Dip the eggplant slices in the egg and then in the breadcrumb mix. Bake for ten minutes. This oven-baked dish can be enjoyed as a quick and hearty appetizer and can also serve as an ideal party food.

Eggplant can also be made without much preparation or complex cooking processes. Edi, a mother, and a homeschool teacher, shares how she and her two children experimented with eggplant, “I wanted to find a way to prepare the eggplant that would allow the true flavor and consistency to show. There were tons of recipes but mostly included breading and deep fat frying or mixing it into a casserole-type dish.

“I finally found a simple recipe: salt the eggplant, then slice it up, and mix it into a combination of lemon juice and oil. Then sprinkle on salt/pepper and any other spices you like. I chose Italian Seasoning. Then bake for 10 min in the oven at 400 degrees (i).”

The humble eggplant is a versatile vegetable that has also been used throughout history and across cultures in classic dishes, such as Ratatouille, Baba Ganoush, Moussaka, casserole, lasagna, pizza, and sandwiches. A few other delicious vegetable snacks for kids featuring eggplant include grilled eggplant with a balsamic glaze, stuffed eggplant with rice and vegetables, or eggplant stir-fry with tofu.

6. Baked Eggplant Nuggets:

Image: Shutterstock

You Will Need:

• 1 medium eggplant, peeled and cut into nugget-sized pieces
• 1tsp salt
• 1/2tsp pepper powder
• 1/2 cup all-purpose flour
• 3tbsp ground chia
• 2/3 cup warm water
• 1/2 cup panko
• 1/2 cup shredded coconut

How To:

1. Preheat the oven to 450F. Sprinkle salt on eggplant pieces in a colander, and let sit.
2. Prepare three bowls:
   • Bowl 1 – mix flour, salt, and pepper;
   • Bowl 2 – combine ground chia and warm water, and let thicken;
   • Bowl 3 – mix coconut and panko.
3. Dip eggplant in flour, then flax mixture, and coat with coconut-panko mix.
4. Line a baking sheet with parchment paper. Lay nuggets in a single layer. Bake at 450F for 18-20 minutes, flipping halfway until golden. Enjoy!

Quick tip

Cut eggplant oxidizes and turns black. Adding lemon juice or vinegar in cooking water can help retain its color.

Infographic: Easy Eggplant Recipes For Children

Eggplants are a nutritious choice for children’s diets, as they contain essential vitamins and minerals that support healthy growth and development. Therefore, incorporating eggplants into their meals can promote their overall well-being. If you’re looking for ways to make eggplants more appealing to your little ones, we’ve created an infographic with recipe ideas to try. Check it out!

Illustration: Momjunction Design Team

Illustration: Simple And Healthy Eggplant Recipes For Kids

Image: Stable Diffusion/MomJunction Design Team

Explore tasty eggplant recipes that satisfy your cravings and boost your health. Add these dishes to your cooking routine for a delightful and flavorful experience.

Was this article helpful?

Community Experiences

Join the conversation and become a part of our nurturing community! Share your stories, experiences, and insights to connect with fellow parents.

Reviewer Author Editor Fact Checker

Dr. Sonal DhemlaPhD

Dr. Sonal Dhemla, a gold medalist with four years of experience, is working with a pediatric hospital as a consultant dietitian/clinical nutritionist. She founded ‘Dr. Sonal’s Nutrittude’, a diet clinic specializing in child nutrition, complementary feeding, juvenile diabetes, celiac disease, autism, ADHD, Down syndrome, cerebral palsy, epilepsy, growth issues among children, different deficiencies, and much more.

Read full bio of Dr. Sonal Dhemla

Sindusha MSMSc (Food & Nutrition)

Sindusha is a clinical nutritionist with over two years of experience in diverse fields of nutrition. She did her Masters in Food Science and Nutrition from Avinashilingam Institute for Home Science and Higher Education for Women and has qualified UGC-NET.

Read full bio of Sindusha MS

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Shinta Liz SunnyM.Tech

Shinta is a biotechnologist who is highly intrigued by science and technology. She holds a master's degree in Biotechnology from Karunya Institute of Technology and Sciences and a PG Diploma in cellular and molecular diagnostics from Manipal University.

Read full bio of Shinta Liz Sunny