🥒 Air Fryer Zucchini Fries Recipe
📖 Description
Crispy, golden, and guilt-free! These zucchini fries are coated in a cheesy Parmesan-panko crust and air-fried to perfection. Crunchy on the outside, tender and juicy on the inside, they make a deliciously healthy snack or appetizer. Paired with a creamy herb dip, they’re a crowd-pleaser every time.
🍽️ Servings
Serves: 4
Prep Time: 15 minutes
Cook Time: 10–12 minutes
Total Time: ~25–30 minutes
🛒 Ingredients
Zucchini Fries:
- 2 medium zucchinis, cut into fry-sized sticks
- ½ cup all-purpose flour
- 2 large eggs, beaten
- 1 cup panko breadcrumbs
- ⅓ cup grated Parmesan cheese
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- Salt and pepper, to taste
- Chopped parsley, for garnish (optional)
Creamy Dipping Sauce (Optional):
- ¼ cup mayonnaise
- 2 tbsp sour cream or Greek yogurt
- 1 tsp lemon juice
- 1 tbsp fresh chopped herbs (parsley or dill)
🧑🍳 Instructions
- Prep the Zucchini:
- Cut the zucchinis into even fry-sized sticks. Pat dry with a paper towel to remove excess moisture.
- Set Up Breading Stations:
- Place the flour in one bowl.
- In a second bowl, beat the eggs.
- In a third bowl, combine panko, Parmesan, Italian seasoning, garlic powder, salt, and pepper.
- Bread the Fries:
- Dip each zucchini stick into flour, then egg, then coat with the panko-Parmesan mixture. Press lightly so the crumbs stick.
- Air Fry:
- Preheat air fryer to 400°F (200°C).
- Arrange zucchini fries in a single layer in the air fryer basket (work in batches if needed).
- Spray lightly with cooking oil for extra crispiness.
- Air fry for 10–12 minutes, flipping halfway through, until golden and crispy.
- Make the Dip (optional):
- Mix together all sauce ingredients in a small bowl. Chill until ready to serve.
- Serve:
- Garnish fries with chopped parsley and serve with the creamy dip.
💡 Notes & Tips
- Crispier Fries: Spray the zucchini with oil spray before air frying.
- Cheese Option: Use finely shredded Pecorino Romano or cheddar for variation.
- Gluten-Free Version: Use gluten-free breadcrumbs and flour alternatives.
- No Air Fryer? Bake in a preheated oven at 425°F (220°C) for 20–25 minutes, flipping halfway.
🥗 Nutritional Info (Per Serving, Approximate)
| Nutrient | Amount |
|---|---|
| Calories | 190 kcal |
| Carbs | 18 g |
| Protein | 8 g |
| Fat | 10 g |
| Fiber | 2 g |
| Sodium | 350 mg |
Dip adds approx. 80–100 calories per serving.
✅ Health Benefits
- Low in Calories: A healthy alternative to traditional fries.
- Rich in Fiber: Zucchini promotes digestion and helps you feel full.
- Good Source of Vitamins: Especially vitamin C and potassium.
- Lower Fat Cooking Method: Air frying uses significantly less oil than deep-frying.
❓ Q&A
Q: Can I make these ahead of time?
A: You can prep and bread the zucchini in advance, then store them in the fridge for up to 24 hours before air frying.
Q: How do I store leftovers?
A: Store in an airtight container in the fridge for up to 2 days. Reheat in the air fryer at 375°F (190°C) for 3–5 minutes to restore crispiness.
Q: Can I freeze zucchini fries?
A: Freezing is not ideal because zucchini has high water content and may become soggy after thawing.
Q: What other dips go well with these?
A: Try marinara, ranch, tzatziki, or a spicy sriracha mayo for variety!
Q: Can I add spice to the coating?
A: Absolutely! Add paprika, cayenne pepper, or chili flakes to the breadcrumb mix for a spicy kick.