Healthy Fried Green Tomatoes

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We've put a tasty and nutritious spin on this southern classic.

Our Healthy Fried Green Tomatoes are the perfect party appetizer.

There’s nothing better than a enjoying a classic southern recipe, especially when you can indulge in all of the flavors with a healthy twist! Our Healthy Fried Green Tomatoes are made with some nutrient-dense swaps and are oven-fried to satisfy your tastebuds while remaining waistline-friendly. Try them today as a fun appetizer with friends or as the perfect side dish to a classic Southern meal. 

A Southern Classic 

These tasty tomatoes are so good, even picky eaters will love them!

My family has a lot of southern roots– especially in Alabama. My grandmother used to make fried green tomatoes in the summer with fresh tomatoes straight from her garden. Now, I’ve put my own healthy twist on them and make them whenever I’m feeling nostalgic!

If you’re unable to grow your own, your best bet at finding green tomatoes in the grocery store is during late summer or early fall– although it can still be difficult. You may have better luck checking out your local farmer’s market (which we highly recommend!)

Swapping in a Few Healthy Substitutes

This southern recipe is a classic for good reason: they're delicious!

As always, Skinny Ms. loves putting healthy spins on classic dishes, and these Fried Green Tomatoes are no exception! We’ve made some healthy swaps including using whole wheat flour, almond meal, egg whites, and our very own Skinny Ms. Ranch Dip.

Whole wheat flour: By using whole wheat flour, we get tons of great nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and even some types of cancer.

Almond meal: Instead of breadcrumbs, we’ve swapped in almond meal. This alternate is higher in nutrients like vitamins, minerals, and healthy fats! It also adds a nice nutty flavor to this dish that we think you’ll love!

Egg whites: An easy swap, we’ve used just the egg whites instead of the whole egg for the egg wash to offer more quality protein and reduce the saturated fat in this recipe.

Skinny Ms. Ranch Dip: Our low-calorie ranch dip is made using Greek yogurt, sour cream, and a mixture of seasonings. It’s way less calorie dense than most store-bought options, but it tastes just as yummy!

All About Green Tomatoes 

Crispy coated tomatoes that are healthier than deep fried options.

Green tomatoes? If you’re not from the south, this food might sound new to you. Green tomatoes are really just unripened red tomatoes that have a sour taste until cooked. Once they’re cooked, however, they take on a sweet and juicy flavor– a staple for Southern cooking! 

Green tomatoes have similar health benefits to their red counterparts and can support heart health, good cholesterol, and eye health. They even contain acetylsalicylic acid, which acts as an anticoagulant and can help get rid of varicose veins. In order to reap maximum benefits, choose green tomatoes with firm and smooth skin.

How to Make This Southern Dish

Serve these fried green tomatoes at any  get together, no matter what time of year it is.

Begin by preheating your oven to 400 degrees. Grease a baking sheet with non-stick spray. Prepare 3 bowls, one with the whole wheat flour, one with the egg whites, and the last with a mixture of almond meal, paprika, cumin, salt, and pepper. Take a slice of tomato and gently cover in whole wheat flour, then dredge in egg whites. Next, move it to the last bowl and cover it with the almond meal mix. Place the tomato onto the greased baking sheet and repeat until all of the slices are covered. Bake for 20 minutes, turning once half way through, until all of the tomatoes are golden. Meanwhile, prepare the ranch dip according to our recipe!

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Healthy Fried Green Tomatoes

This classic southern recipe is made with clean ingredients and oven-fried to satisfy your tastebuds in a healthier way.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Yield 6 people
Serving Size 2 tomato slices
Course Appetizer, Side Dish
Cuisine Southern

Ingredients

  • 3 green tomatoes large
  • 1/4 cup whole wheat flour
  • 3 egg whites
  • 1 cup almond meal
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 3/4 cup Skinny Ms. Ranch Dip

Instructions

  • Preheat oven to 400 degrees and grease a baking sheet with non-stick spray.
  • Prepare 3 bowls, one with the whole wheat flour, one with the egg whites, and the last with a mixture of almond meal, paprika, cumin, salt, and pepper.
  • Take a slice of tomato and gently cover in whole wheat flour, then dredge in egg whites.
  • Move it to the last bowl and cover it with the almond meal mix.
  • Place onto the greased baking sheet and repeat until all of the slices are covered.
  • Bake for 20 minutes, turning once until tomatoes are golden.
  • While baking, prepare the Ranch Dip according to our recipe!

Nutrition Information

Serving: 2tomato slices | Calories: 171kcal | Carbohydrates: 12g | Protein: 10g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 3mg | Sodium: 241mg | Potassium: 177mg | Fiber: 3g | Sugar: 4g | Vitamin A: 480IU | Vitamin C: 14mg | Calcium: 53mg | Iron: 1mg |
SmartPoints (Freestyle): 5
Keywords Diabetic-Friendly, Vegetarian

Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms

Are you going to give these healthy fried green tomatoes a try? If you do, be sure to let us know what you thought in the comment section!

If you enjoyed this recipe, we think you might also like to try our healthy takes on these other southern classics:

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Kelsey Butler, MS, RDN

Kelsey Butler is a Registered Dietitian and recipe developer. From a young age, Kelsey found a love for creating delicious recipes. Now, with a Master's in Nutritional Sciences, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all foods and recipes that everyone can enjoy. Kelsey has a passion for cooking, but she also enjoys the outdoors, staying active, and traveling. She is currently living with her partner in New Zealand.

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