Mediterranean Crispy Parmesan Zucchini Fries
A healthy, crunchy alternative to regular fries — coated in Parmesan, herbs, and panko, then baked or air-fried until golden. Perfect as a snack, appetizer, or side dish!
🛒 Ingredients (Serves 4)
- 2 medium zucchinis, cut into fry-sized sticks
- 2 large eggs, beaten
- 1/2 cup whole wheat flour (or chickpea flour for a high-protein option)
- 3/4 cup panko breadcrumbs (or crushed whole grain crackers)
- 1/2 cup grated Parmesan (or kefalotyri for authentic Mediterranean flavor)
- 1 tsp garlic powder
- 1 tsp dried oregano
- 1/2 tsp paprika (optional)
- Salt and pepper, to taste
- Olive oil spray, for baking or air frying
👩🍳 Instructions
- Preheat oven to 220°C (425°F) or preheat air fryer to 200°C (400°F).
- Set up a breading station:
- Bowl 1: Flour + a pinch of salt & pepper
- Bowl 2: Beaten eggs
- Bowl 3: Mix panko, Parmesan, oregano, garlic powder, paprika
- Dip each zucchini stick: First into flour, then egg, then panko mixture. Press gently to adhere.
- Place fries on a parchment-lined baking tray or in the air fryer basket.
- Spray lightly with olive oil.
- Bake for 20–25 minutes (flip halfway) or air fry for 12–15 minutes until golden and crisp.
- Serve hot with garlic yogurt dip, tzatziki, or marinara sauce.
🧠 Chef’s Notes
- Chickpea flour adds a subtle nutty flavor and makes this gluten-free (if using GF breadcrumbs too).
- Try mixing Parmesan with crumbled feta for extra tang.
- Slice zucchini evenly for uniform cooking and crispiness.
💡 Tips
- Pat zucchini dry with paper towels to prevent sogginess.
- Don’t overcrowd the baking tray — leave space between fries for better crisping.
- Use smoked paprika for a smoky depth.
🍽️ Serving Ideas
Serve as:
- A healthy side dish to grilled meats or Mediterranean wraps
- A crunchy appetizer with dips
- A kid-friendly snack even picky eaters will love
🔢 Nutritional Info (Per Serving – Approximate)
- Calories: 170
- Protein: 9g
- Carbs: 16g
- Fat: 8g
- Fiber: 3g
- Sugar: 3g
- Calcium: ~15% DV
✅ Benefits
- Low in calories, high in fiber
- Great source of vitamin C and antioxidants
- Kid-friendly and perfect for clean eating
- Gluten-free adaptable
- Baked, not fried = guilt-free indulgence
❓ Q&A
Q: Can I make these ahead of time?
A: Yes, you can bread the zucchini and refrigerate them for up to 4 hours before baking.
Q: How do I reheat leftovers?
A: Reheat in the oven or air fryer at 180°C (350°F) for 5–7 minutes to regain crispiness.
Q: Can I freeze them?
A: Yes! Flash freeze the breaded (uncooked) zucchini on a tray, then store in a freezer bag. Bake from frozen — just add a few extra minutes to the cook time.
Q: What dips pair well with this?
A: Tzatziki, garlic aioli, Greek yogurt with lemon and dill, spicy hummus, or a simple marinara sauce.