Baked Zucchini Fries Recipe (Easy and Healthy!)

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this Baked Zucchini Fries Recipe Designed to satisfy the strongest cravings for golden crisp potatoes in a healthier way! I’ve been making them for years and even my kids have loved them since they were toddlers. These Parmesan Zucchini Fries require no breadcrumbs, just 5 basic ingredients you probably already have on hand.They are an interesting alternative to plain Roasted Zucchinialso delicious.

What are Zucchini Fries?

Oven Baked Zucchini Fries are breaded and baked (or fried!) zucchini strips. I use parmesan for bread crumbs as a healthier alternative to bread crumbs.like Jicama Fries and Kohlrabi Friesthey’re low carb and easy to make…and dip!

Even though these are natural tomato zucchini fries, no special flour or toppings are required.

Ingredients and Substitutes

This section explains how to choose the best ingredients for Baked Parmesan Zucchini Fries, what each ingredient does in the recipe, and substitution options. See recipe card below for measurements.

• zucchini – Use small or medium sized zucchini. Yellow squash will work too.
• grated parmesan cheese -Many recipes use panko crumbs or flour, but Parmesan makes the perfect crumb in this recipe and adds a lot of flavor! (It also makes these tomato zucchini fries, but anyone can enjoy them. ) finely grated cheese would work too, but probably won’t stick to the zucchini as easily.
• Egg – Use a whole large egg.One flax eggs Can be used as a substitute, but I haven’t tried it.
• spices – Garlic powder and (optional) black pepper.You can also add other spices if you wish, such as Italian seasoning.

How to Cut Zucchini Fries

1. Cut your zucchini in half lengthwisethen cut each half lengthwise again.
2. Longitudinal repeated cuts until you get thin enough pieces.
3. Stack the pieces and cut them crosswise Get the length you want your fries to end up.

You can check out the pictures (in the next section) or video (on the recipe card below) to see what the pieces look like before being breaded.

How to Make Zucchini Fries in the Oven

This section describes how to make Baked Zucchini Fries (no breadcrumbs!), including step-by-step photos and details on the technique. See the recipe card below for full instructions.

1. Prepare. Cut the zucchini as above. Prepare two small shallow bowls, one with the beaten eggs and one with the grated Parmesan and spices.
2. dredge. Place each zucchini fry (see above for how to cut them – or see below) in a bowl with the eggs, shake off excess, and press into the cheese mixture to coat.

2. arrange. Place fries in a single layer on a parchment-lined baking sheet. (Or for a crispier effect, use an unlined nonstick skillet or foil. If you choose this option, you’ll want to coat it with cooking spray.)
3. bake. Cook the tomato zucchini fries in the oven until deep golden brown, flip the fries and rotate the pan halfway through.

Tips for Crispy Zucchini Fries

The Parmesan cheese coating does a great job of crisping up these oven-baked zucchini fries. However, here are some extra tips to make sure this happens:

• Use zucchini if ​​possible. Larger zucchini will have a higher moisture content.
• Pat dry. If you have extra “wet” zucchini, pat them dry with a paper towel.
• No salt. Salting the zucchini before baking will make them mushy and taste too salty.Parmesan cheese is already salty, so no additional salt is needed
• Help with “bread” sticks. To make sure this is done, wrap one hand in breadcrumbs, then other Egg mixture in hand. Try to avoid touching the crumbs with wet hands. Doing this will keep the Parmesan mixture from clumping. If it clumps, it won’t stick.
• Let them breathe. Air flow is important for crispy results, so be sure to leave space between the fries on the baking sheet.
• Crispy when out of the oven. Roast the zucchini after roasting to make them extra crispy.Alternatively, you can lightly pan fry it or even put the entire recipe in Air fryer Instead, it will produce a crispier result than the oven.

Storage Instructions

For crispy zucchini fries, they are best eaten fresh. However, they can also be stored for later use:

• Shop: Store leftovers from this zucchini fries recipe in an airtight container in the refrigerator between layers of paper towels. They can get a little wet, so you’ll need to crisp them again when reheating.
• Reheat: Fry or bake and reheat to make zucchini Parmesan fries crispy again.
• freeze: After baking, freeze solids on a parchment-lined baking sheet, then transfer to a freezer bag. Instead of defrosting, bake from frozen until hot and crisp. (Thawing will make them mushy.) If desired, lightly fry to make them more crispy.

Parmesan Zucchini Fries Dip

The dipping sauce is optional but adds to the fried food experience! (and since there aren’t many Carbs in Zucchini, even if you want to go low carb, you totally have room for the sauce. ) try these easy sauces:

Healthier Zucchini Recipes

If you like oven zucchini fries, I have a whole yummy set Healthy Zucchini Recipes For you! Try some of my favorites below:

Baked Zucchini Fries Recipe (Easy and Healthy!)

This Parmesan Zucchini Fries recipe uses only 5 ingredients and is low in carbs! Baked Zucchini Fries are golden, crispy and easy to dip in 30 minutes.

Prepare: 10 minute

chef: 20 minute

All: 30 minute

Serving Size: 4 (Adjust the scale recipe)

Recipe Videos

Click on the image below to watch the video.

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raw material

Click on the underlined ingredients to see where to get them. Please turn off Safari reader mode to view ingredients.

instruct

Tap the time in the instructions below to start the kitchen timer while cooking.

1. Preheat oven to 425°F (218°C).Line and apply lightly bakeware. (parchment Works best, but if you lubricate it well, foil might be fine. )

2. Cut each zucchini in half lengthwise 4 times (make eight long sticks from each squash). Then cut the sticks crosswise once to make 16 sticks from each pumpkin, about 4″ (10cm) long and 1/2″ (1cm) thick. If the zucchini sticks feel “wet,” pat them dry with a paper towel.

3. Prepare two shallow bowls – one with the beaten eggs and one with the grated Parmesan, garlic powder and black pepper mixture. Dip each pumpkin stick into the egg, shake off excess, and press into the Parmesan cheese mixture to coat all sides. (Hold the eggs in one hand and the parmesan in the other to avoid putting too many eggs in the parmesan, which can make it clump.) Place on the prepared baking sheet without touching.

4. bake about 20 minutesFlip the fries and rotate the pan half way until deep golden brown.

5. under the broiler 2-3 minutesuntil golden brown and crisp in color.

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recipe notes

Serving Size: 8 baked zucchini fries, each about 4 inches long

nutrient content

Amount per serving. Serving Sizes in Recipe Instructions Above.

Calories
213

fat
15 grams

protein
21 grams

total carbohydrates
4 grams

net carbs
3g

fiber
1 g

sugar
2 grams

Nutrition Facts are provided as a courtesy. Have questions about the calculation or why you get different results?see our nutrition policy.

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