Healthier, Crunchier “Baked” Fried Green Tomatoes Recipe
Love fried green tomatoes but want to make them lighter? With these baked green tomatoes, you get all the taste and crunch with little or no oil, so the calorie count is low.
Growing up in the South, most everyone would try their hand at growing tomatoes. My dad would always say, “Anyone can grow a tomato.” Of course, he has the greenest thumb of just about anyone I know.
I don’t think I ever ate in the summertime at my Granny’s house without fried green tomatoes accompanying my meal. This iconic southern side dish has grown in status all over the country as of late, and rightly so. The mild tartness and crunch of fried green tomatoes complements a variety of dishes.
Most of us in the South enjoy them alongside a full plate of meat, butter beans, mashed potatoes, and other seasonal vegetables plus a piece of buttery cornbread. Recently, chefs everywhere have been catching on to the culinary potential of green tomatoes.
Health Benefits of Green Tomatoes
They’re more than just tasty. Did you know green tomatoes are little powerhouses of nutrition? These firm, tangy beauties having some pretty amazing health benefits.
- Rich in Tomatidine
A natural compound found only in unripe (green) tomatoes, tomatidine has shown anti-inflammatory and anti-cancer properties in lab studies. It also supports muscle health and may help prevent age-related muscle loss (sarcopenia). - Boost Immunity
Green tomatoes are high in vitamin C, which helps strengthen your immune system and fight off illness. - Support Heart Health
They’re a good source of fiber, which can help reduce cholesterol levels and promote a healthy heart. - Help Regulate Blood Sugar
Green tomatoes have a lower glycemic index than ripe ones and contain compounds that may help regulate blood sugar levels. - Protect Against Free Radical Damage
Loaded with antioxidants like chlorogenic acid and flavonoids that help reduce oxidative stress in the body. - Aid Digestion
The fiber content helps promote regular bowel movements and supports gut health. - Support Healthy Skin
The antioxidants and vitamin C contribute to collagen production, which is essential for maintaining firm, youthful skin.
Choosing Your Tomatoes
One of the nice things about this oven-fried green tomatoes recipe is that you can salvage the imperfect tomatoes as long as you still have enough surface area for frying after you trim off any bad spots. I like to get green tomatoes at the end of the season when the vines are nearing the end of productivity and the tomatoes are likely not to ripen properly.
Wherever you get your green tomatoes for frying — farmer’s market, grocery store, or your own garden — be sure to choose full sized, firm ones. The variety is not as important as the firmness of the tomato, but any good beefsteak tomato will give you great results.
Ingredients and Variations for Oven Fried Green Tomatoes
Most of the ingredients for this recipe are things that you likely have on hand.
- 4 firm green tomatoes
- all-purpose flour
- kosher salt
- black pepper
- plain Greek yogurt (low-fat if you prefer)
- buttermilk
- panko breadcrumbs
- cooking spray or olive oil
Why use panko? Panko is dryer and flakier than regular breadcrumbs, and it absorbs less oil. This results in a lighter, crunchier breading.
You could use cornmeal in place of the panko — I often do — or even grits for more texture. Use double the amount of cornmeal as flour for a flour-cornmeal mixture. To go gluten-free, you could also replace both the flour and panko with the cornmeal.
How to Serve Baked Green Tomatoes
To me, these or my original recipe for Fried Green Tomatoes can’t be beat for any occasion. They go great on hamburgers or as a side for hamburgers or a slab of ribs.
I especially love them for Independence Day cookouts. The green tomatoes on my vines will be perfectly mature, yet will not have turned red by then because I stagger my plantings through several weeks just for this occasion.
This lighter version is just as satisfying to me as the traditional recipe. Baked green tomatoes are scrumptious, and they keep their crunch even overnight!
Healthier Crunchier “Baked” Fried Green Tomatoes Recipe
Ingredients
- 4 large or medium green tomatoes firm
- 1 1/2 cup all purpose flour
- 1 teaspoon kosher salt more for sprinkling
- 1/2 teaspoon pepper
- 1 cup plain Greek yogurt
- 1/2 cup buttermilk
- 1 1/2 cup panko bread crumbs
- Pam or similar cooking spray or olive oil / vegetable oil for drizzling
Instructions
- Cut tomatoes into 1/8 inch thick slices.
- On a large plate or shallow bowl, mix flour, salt, and pepper. Whisk together yogurt and buttermilk on a second bowl / plate, and place panko bread crumbs in a third bowl. Coat tomatoes with the flour mixture, then the yogurt – buttermilk mixture (you may want to put the yogurt in a small bowl so that dipping them is easier), and finally the Panko Bread Brumbs.
- Place coated tomatoes on a large rimmed baking sheet optionally lined with parchment paper. Spray tomatoes with cooking spray liberally on both sides, or drizzle the tomatoes on both sides with olive oil. Bake in a 350 degree oven for about 7 minutes on one side then flip them over and bake for another 5 to 7 minutes.
- Transfer to a platter or pan lined with paper towels to absorb any excess oil. Sprinkle with extra salt and serve warm.
After searching google for a baked green tomato recipe I finally found your blog. Enticed by the “They will still be crunchy tomorrow” promise, I decided to make these. I used greek yogurt with a bit of milk and my tomatoes were cut thicker than 1/8th inch. They took longer to bake, but when they were done, they were DELICIOUS! I actually fried green tomatoes as well, just to do a comparison for my family. The baked ones won! Thanks for sharing, it’s a new favorite recipe!
I am so EXCITED that you loved them. The baked ones won at our house too!! I will always try to put up the best recipes after lots and trial and error and I am glad this one was a winner. I am so glad to hear from you. Please do share and share!
Been looking for a recipe
Wonderful thank you
I did as the recipe called but did not brown
I just tried the tomato recipe and they were wonderful!! I used a basting brush to “paint” on the yogurt, so there was no real mess (not like the dipping in egg or buttermilk techniques). These were great!!
Awesome! I am so glad that you liked it. I think that is a great idea. I am a messy cook, so dipping works good for me, but the basting brush idea sounds like a winner! Thanks for commenting!
Thanks for the basting brush idea. It’s not just making less mess but additionally you can evenly apply the yogurt mixture with a lot less waste.
These look amazing, I can’t wait for my garden to give me some tomatos this year.
These Fried Green Tomatoes are fabulous. I could eat them everyday and according to research it might not be such a bad idea. Let me know what you think when you give them a try. I would love to hear from you.
What is the difference in calories per slice?
These were great!
Hurray!! I am so glad you like them Jan!!! Pass the recipe on and send people to the site. Thanks for letting me know you tried and liked them.
Just made these and they were fabulous! Cute them thick and the did need some extra time but we’re worth the wait! Topped them with a dab of guacamole.
The added guacamole sounds fantastic Kathryn! I’m trying that next time I make these which should be very soon!!
So glad to finally find this recipe, can’t wait to fix them. Thanks so much for sharing healthy things.
You are so welcome Dorothy! These are a staple in my home and I am glad that I could share it with you!
I just made these and they are perfect ,thank you for a baked recipe that really worked. I put them on BLT’s and can’t wait to have them tomorrow for lunch with a remoulade.
Awesome Bethany!! I hope you love them with the remoulade sauce. I’d love to see a photo. If you get a chance take one and put it on my FB page (Stacy Lyn Harris). Enjoy!! I do love the Baked Fried Green Tomatoes.