These crispy green tomatoes are coated in a seasoned cornmeal crust and served with a creamy, protein-rich Greek yogurt sauce.
Prep Time: 15 minutes
Cook Time: 15 minutes
Servings: 4
Approximate Nutrition (per serving, including dipping sauce):
- Calories: 280
- Protein: 18–22 g
- Carbohydrates: 24 g
- Fat: 11 g
- Fiber: 4 g
Ingredients
Tomatoes
- 2 large green tomatoes, sliced ¼-inch thick
- ½ teaspoon salt
- ¼ teaspoon black pepper
High-Protein Coating
- ½ cup fine yellow cornmeal
- ¼ cup oat flour (or whole wheat flour)
- ½ cup unflavored or plain whey protein isolate
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- ½ teaspoon onion powder
- ½ teaspoon Italian seasoning
- ¼ teaspoon cayenne pepper (optional)
Egg Wash
- 2 large eggs
- 2 tablespoons skim milk
For Cooking
- Olive oil cooking spray or
- 2 tablespoons olive oil (for pan-frying)
High-Protein Lemon Herb Sauce
- 1 cup plain nonfat Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon chopped fresh dill or parsley
- ½ teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Lay the tomato slices on paper towels and sprinkle lightly with salt. Let them sit for 10 minutes, then pat dry.
- In a shallow bowl, combine the cornmeal, oat flour, protein powder, garlic powder, paprika, onion powder, Italian seasoning, cayenne, black pepper, and a pinch of salt.
- In a second bowl, whisk together the eggs and milk.
- Dip each tomato slice into the egg mixture, then coat well in the cornmeal mixture, pressing gently so the coating adheres.
Pan-Fry
- Heat the olive oil in a large skillet over medium heat.
- Cook the tomatoes for 3–4 minutes per side, until golden brown and crisp.
Air Fryer
- Preheat to 400°F (200°C).
- Spray both sides of the coated tomatoes with cooking spray.
- Air-fry for 10–12 minutes, flipping halfway through.
- Stir together all the sauce ingredients until smooth.
- Serve the tomatoes hot with the lemon herb sauce.
Optional Protein Boost
Top the fried green tomatoes with one of these:
- 4 ounces grilled chicken breast, sliced
- ½ cup low-fat cottage cheese (blended with herbs)
- 2 poached eggs
- ¼ cup shredded reduced-fat cheddar cheese
Tips
- Whey protein isolate creates a crisp coating without making it heavy. If using a plant-based protein powder, choose an unflavored variety, as flavored powders can alter the taste.
- For extra crunch, add 2 tablespoons finely crushed high-protein crackers or pork rind crumbs to the breading.
- Serve with grilled chicken or turkey for a complete meal with 30–40 grams of protein per serving.