Light, tasty, and satisfyingly crunchy, these Zucchini Fries are the perfect healthy snack!
Having been a vegetarian for more than 20 years, I like to think I’ve developed somewhat of a knack for knowing what vegetable dishes will appeal to both meat eaters and veggie lovers alike. Whenever I’m hosting a group of people with diverse diets, I have a handful of recipes in my back pocket that I know I can rely on to be a hit with the whole crowd. At the top of the list? Zucchini fries. They’re crispy, they’re cheesy, and they walk the line perfectly between being both filling and light. They are always the first thing to disappear whenever I set them out, so I know from firsthand experience they’re a definite crowd-pleaser.
What’s great about this particular recipe is that the zucchini fries are baked instead of deep-fried, so they’re much less greasy than regular French fries. I also love the zesty kick from the garlic seasoning, as well as the savoriness from the Parmesan cheese. By using panko breadcrumbs in the breading, it produces a super crispy texture that is just so satisfying to bite into.
What I appreciate even more is how easy these zucchini fries are to make—most of the cooking time is hands-off, so you can simply sit back and let the oven do most of the work. After just 40 minutes, you’ll have a terrifically tasty snack that everyone will love.
Are These Zucchini Fries Healthy?
Overall, since these zucchini fries are baked and consist primarily of vegetables, they can be considered a healthy snack or side. Zucchini is naturally high in fiber as well as other nutrients like vitamin C and potassium. The egg in the batter also provides protein, as does the Parmesan cheese, in addition to calcium. They do contain flour and panko breadcrumbs, though, so be sure to portion accordingly if you’re following a low-carb or keto diet.
If you’d like to make a gluten-free version, you can use gluten-free flour and breadcrumbs instead. For a dairy-free version, use a 1:1 substitution of nutritional yeast instead of Parmesan (you could also substitute the egg with two tablespoons of olive oil for a fully vegan version).
The Key To Crispy Zucchini Fries
First things first, don’t forget to pat your zucchini sticks dry with a paper towel to remove any excess moisture. This will go a long way toward getting a crispy outcome. Also, be sure to use panko breadcrumbs instead of regular breadcrumbs, as they are larger, flakier, and crunchier. Also, by dredging the zucchini in flour as well as breadcrumbs, this creates a “double-dipped” breading that will result in crispier fries. Lastly, remember to space your zucchini fries out on the baking sheet so they don’t steam, and flip them midway through the baking process so they can cook evenly and get crisp on all sides. Additionally, you can broil your zucchini fries for the last one to two minutes.
How Do I Store Leftovers?
Zucchini fries are always best when eaten right away, since they lose their crispiness as they cool. If there are leftovers, they can be stored in an airtight container and kept in the fridge for up to 4 days. You can also freeze them in a freezer bag or container for up to 3 months. No need to thaw before reheating—you can place them in the oven while frozen. To reheat, place them on a baking sheet in a 425°F oven and bake for 12 to 15 minutes, until they are hot and crispy. I’d avoid microwaving them, since they’ll turn soggy.
Serving Suggestions
Zucchini fries are delicious on their own but even better with the right dipping sauce. I’d suggest serving them with either this Chipotle Aioli, Blooming Onion Sauce, or Avocado Dip. This Queso would be a tasty accompaniment as well. Want to serve them alongside other appetizers? In that case, try these Oven-Baked Mozzarella Sticks and Beer-Battered Onion Rings.
If you’re serving these as a side dish, they are a great substitute for regular French fries and hence would pair well with these Air-Fryer Hamburgers or Baked Chicken Tenders. As for some vegetarian and vegan options, they’d go great with these Air-Fryer Falafels or Vegan Sloppy Joes.
Ingredients
- Cooking spray
- 2 medium zucchini
- 1 cup all-purpose flour
- 1 large egg
- 1 cup panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Preheat the oven to 425°F. Line a baking sheet with parchment paper and lightly grease it with cooking spray.
- Cut the zucchini into sticks approximately 3 inches long and 1/2 inch thick. Pat them dry with paper towels to remove excess moisture.
- Add the flour to a shallow bowl. In another shallow bowl, beat the egg. In a third shallow bowl, mix the panko breadcrumbs, Parmesan cheese, garlic powder, salt, and pepper.
- Individually dip the zucchini sticks in the flour, then the egg, and then the breadcrumb mixture. Arrange them on the prepared baking sheet in a single layer.
- Bake for 20-25 minutes, turning them halfway through, until golden and crispy. Serve hot.
Nutrition Info:
Nutrition information are estimates only and may vary based on the specific brands, ingredients, and portion sizes you use. This data is provided for informational purposes only.
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