Baked Zucchini Fries Recipe

Baked zucchini fries are a healthy alternative to traditional French fries. They are made by cutting zucchini into thin, zucchini spears, coating them in a mixture of breadcrumbs and seasonings, and then baking them in the oven until they are crispy and golden.

Zucchini naturally contains a lot of natural moisture. Often it can be challenging to get crispy results when baking it in the oven. For this reason, best results are achieved from small, firm zucchini in this recipe. You may also want to remove any large or excess seeds prior to dredging each piece in the seasoned breadcrumbs. 

More Great Ideas to Pair

Crispy baked zucchini fries are a perfect side dish for a variety of dishes and dipping sauces. Serve the baked zucchini strips with dips such as ketchup, ranch dressing, marinara sauce or garlic aioli. Baked crispy zucchini fries are a delicious and healthy side dish for grilled chicken, steak, or pork chops. Other great ways to serve these baked parmesan zucchini fries are as a side dish with your favorite pasta dish for a balanced meal. If you have an air fryer this recipe works great cook breaded zucchini.

Nutrition Facts

Baked zucchini fries offer several health benefits compared to traditional fries. Zucchini is a low-calorie vegetable compared to potatoes, which means that baked zucchini fries are a lower-calorie alternative to traditional potato fries. Zucchini is a good source of fiber, vitamins, and minerals, including vitamin C, potassium, and folate. Baking zucchini fries eliminates the need for deep frying, which means that they are much lower in fat and calories, truly a healthier alternative. For people with celiac disease or gluten intolerance, baked zucchini fries are a great alternative. Zucchini is a good source of fiber, which helps promote healthy digestion and prevent constipation. Keep in mind that the health benefits of baked zucchini fries can be reduced if they are seasoned with high-fat, high-sodium ingredients or if they are prepared with added oil or high-fat coatings.

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Ingredients

• 2 medium zucchini, halved and sliced into matchsticks, excess seeds removed
• 2 large eggs, beaten
• Sea salt and black pepper, to taste
• ½ cup panko crumbs
• ½ cup parmesan cheese, finely shredded

Yogurt Dipping Sauce:

• 1 cup Greek yogurt
• 1 tablespoon lemon juice
• ½ cup fresh parsley, chopped
• ½ cup fresh dill, chopped
• Sea salt and black pepper, to taste

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Equipment

• Cooking spray
• Pie pan or shallow bowl for egg mixture
• Large baking sheet
• Large bowl for breadcrumb mixture
• Medium or small bowl for sauce

Instructions

1. Preheat the oven to 400°F and line a large, rimmed baking sheet with parchment paper. Set aside..
2. In a shallow dish or pie pan, gently whisk the eggs together. Season with salt and pepper, to taste. 
3. In a second shallow dish or pie pan, combine panko and parmesan cheese.  
4. Dip zucchini sticks into the beaten egg wash. Allow excess egg to drain off each piece before transferring to the bowl of seasoned bread crumb mixture to dredge. Turn to evenly coat each piece of zucchini before transferring to the prepared baking sheet. 
5. Arrange zucchini fries on baking sheet. Season with additional salt and black pepper, if desired. Lightly spray with cooking spray.
6. Place in the oven to roast until golden brown and crisp, 25-30 minutes, flipping halfway through the baking time. 
7. In the meantime, whisk Greek yogurt, lemon juice, parsley, and dill in a medium bowl. Season with salt and pepper to taste.
8. Serve the hot zucchini fries alongside the Greek yogurt dipping sauce. Enjoy!

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