🥒 Zucchini Fries Recipe
Crispy | Baked or Air-Fried | Kid-Friendly & Delicious
Skip the greasy fries! These zucchini fries are light, golden, and loaded with flavor. Coated in seasoned breadcrumbs and Parmesan (if you like), they’re a guilt-free snack or side that even picky eaters love. Serve with marinara, ranch, or garlic aioli for dipping!
🍽️ Servings: 4
⏱️ Prep Time: 10 minutes
🔥 Cook Time: 20 minutes
⭐ Total Time: ~30 minutes
📝 Ingredients
- 2 medium zucchinis
- 1 cup breadcrumbs (or panko for extra crunch)
- ½ cup grated Parmesan cheese (optional but adds flavor)
- 2 large eggs
- (Optional): ½ tsp garlic powder, ½ tsp Italian seasoning, pinch of salt & pepper
👩🍳 Instructions
- Prep Zucchini
Wash and dry the zucchinis. Slice into fries or sticks about 3–4 inches long and ½ inch thick. - Set Up Breading Station
- In one bowl: Beat the eggs.
- In another bowl: Mix breadcrumbs, Parmesan (if using), and seasonings.
- Bread the Fries
Dip each zucchini stick in the egg, then coat evenly in the breadcrumb mixture. Press lightly to help the coating stick. - Bake or Air Fry
- Oven: Preheat to 425°F (220°C). Line a baking sheet with parchment paper and place fries in a single layer. Bake for 18–22 minutes, flipping halfway, until golden and crisp.
- Air Fryer: Set to 400°F (200°C). Air fry for 10–12 minutes, shaking halfway.
- Serve
Serve hot with your favorite dipping sauce.
💡 Notes & Tips
- Panko makes the fries extra crispy.
- Parmesan adds a salty, cheesy depth—feel free to skip for dairy-free or vegan.
- Cut evenly to ensure all fries cook at the same rate.
- Want extra-crispy? Spray lightly with olive oil before baking or air frying.
- Best served immediately for ultimate crunch!
🍽️ Nutritional Info (Per Serving – Approximate)
With Parmesan & panko, oven-baked
- Calories: ~180 kcal
- Carbs: 15g
- Protein: 8g
- Fat: 9g
- Fiber: 2g
- Sugar: 3g
(Will vary depending on ingredients used and portion size)
🌿 Health Benefits
- Zucchini is low in calories and carbs but high in water and nutrients like vitamin C, potassium, and fiber.
- Oven or air frying reduces the need for added oils, making this heart-healthy.
- Eggs and Parmesan provide protein and calcium.
- A great alternative to potato fries for those watching carbs or calories.
❓ Q&A
Q: Can I make them gluten-free?
A: Yes! Use gluten-free breadcrumbs or almond flour.
Q: Can I skip the cheese?
A: Absolutely. You can add nutritional yeast or extra herbs for flavor instead.
Q: What dipping sauces go best?
A: Marinara, ranch, spicy mayo, garlic aioli, or tzatziki are all excellent options.
Q: Can I prep these ahead?
A: You can bread the zucchini in advance and refrigerate for up to 4 hours before baking. Best cooked fresh.
Q: How do I store leftovers?
A: Store in an airtight container in the fridge. Reheat in the air fryer or oven to crisp back up—microwave makes them soggy.
Let me know if you’d like a low-carb/keto version, spicy variation, or vegan-friendly tweaks!