These Crispy Baked Zucchini Fries are the perfect healthier alternative to traditional fries. Light, crunchy, and full of flavor, these fries are coated in a delicious blend of breadcrumbs, Parmesan cheese, and Italian herbs. The zucchini fries are baked to golden perfection, making them a guilt-free snack or side dish that everyone will love.
Introduction
If you’re looking for a way to enjoy fries without the added calories and fats from deep frying, these Crispy Baked Zucchini Fries are your answer. They offer all the crunch and satisfaction of traditional fries, but with a healthier twist. Zucchini is not only low in calories but also rich in vitamins and antioxidants, making these fries both nutritious and delicious. The Parmesan and herb coating adds an extra layer of savory goodness that will have you reaching for more. Whether you’re serving them as a snack, appetizer, or a side dish, they’re a great way to sneak more veggies into your meal.
Ingredients
- 2-3 medium zucchini
- Salt (to taste)
- 2 tablespoons olive oil
- 1 cup breadcrumbs (use gluten-free breadcrumbs for a gluten-free option)
- 1/2 cup grated Parmesan cheese
- 1 teaspoon Italian herbs (or mixed dried herbs)
- 1/2 teaspoon garlic powder
Instructions
- Prepare the Zucchini
Preheat your oven to 200°C (400°F). Wash the zucchini and cut them into sticks or wedges about the size of traditional fries. Lightly sprinkle the zucchini sticks with salt and let them sit for about 10 minutes to draw out excess moisture. After 10 minutes, pat them dry with a paper towel to remove the moisture. - Prepare the Coating
In a large bowl, combine the breadcrumbs, grated Parmesan cheese, Italian herbs, and garlic powder. Stir the mixture thoroughly until evenly blended. - Coat the Zucchini
Drizzle the zucchini sticks with olive oil and toss them to coat evenly. Take each zucchini stick and roll it in the breadcrumb mixture, pressing lightly to ensure the coating sticks to the zucchini. - Bake the Zucchini Fries
Line a baking sheet with parchment paper or lightly grease it with olive oil. Place the coated zucchini sticks in a single layer on the baking sheet, making sure they don’t touch each other. Bake the zucchini fries in the preheated oven for about 15 minutes, or until they are golden brown and crispy. - Serve
Once the zucchini fries are done, remove them from the oven and serve hot with your favorite dipping sauce. Options include marinara sauce, ranch, or garlic aioli.
Cooking Tips
- For extra crispiness, you can double-coat the zucchini by dipping them in an egg wash (1 beaten egg) before rolling them in the breadcrumb mixture. This will help the breadcrumbs stick better and give the fries more crunch.
- Make sure to pat the zucchini dry after salting to remove any excess moisture, which will help the fries stay crisp and not become soggy.
- If you prefer a stronger cheese flavor, add a little more Parmesan cheese to the breadcrumb mixture.
- Panko breadcrumbs are a great option for a lighter, crunchier texture. They can be used in place of regular breadcrumbs.
- Flip the fries halfway through baking to ensure even browning on all sides.
Nutritional Benefits
- Zucchini is low in calories and a great source of vitamins A and C, both of which support eye and skin health. It’s also rich in antioxidants that help reduce inflammation in the body.
- Olive oil provides healthy fats, especially monounsaturated fats, which are beneficial for heart health. It’s also rich in antioxidants.
- Parmesan cheese is not only flavorful but also provides calcium and protein, supporting bone health and muscle function.
- Garlic is known for its antioxidant and anti-inflammatory properties, contributing to overall wellness.
Why You’ll Love This Recipe
These Crispy Baked Zucchini Fries offer all the comfort of traditional fries with none of the guilt. They are baked, not fried, which means they’re lower in fat and calories. But don’t worry—they’re still packed with flavor thanks to the Parmesan and herb coating. This recipe is perfect for busy weeknights or casual get-togethers. The fries are so easy to make and use simple ingredients that you probably already have on hand. Plus, they’re a fantastic way to get kids and picky eaters to enjoy their vegetables. These fries are versatile, easy to customize with your favorite seasonings, and make an excellent side dish, snack, or appetizer.
Dietary Information
- Vegetarian: Yes, this recipe is vegetarian-friendly.
- Contains Dairy: The Parmesan cheese used in this recipe contains dairy.
- Contains Gluten: The breadcrumbs in this recipe contain gluten, but you can easily substitute with gluten-free breadcrumbs.
- Low Carb: This recipe is not suitable for strict low-carb diets, but can be modified by using almond flour or crushed pork rinds instead of breadcrumbs for a low-carb option.
Why This Recipe Works
This recipe works because it combines the natural flavors of zucchini with a savory and crunchy coating of Parmesan, breadcrumbs, and herbs. Baking instead of frying not only makes it healthier but also eliminates the mess and hassle of deep-frying. The key to getting crispy fries is the proper preparation of the zucchini: salting them to remove moisture and patting them dry ensures they won’t become soggy during baking. The olive oil helps the breadcrumb coating adhere to the zucchini while giving the fries a golden, crispy texture. By baking them at a high temperature, you get that perfect balance of crispy exterior and tender interior.
Conclusion
Crispy Baked Zucchini Fries are a fantastic way to enjoy a guilt-free snack or side dish that’s bursting with flavor and texture. The combination of Parmesan cheese, Italian herbs, and breadcrumbs makes every bite irresistibly delicious. Whether you’re serving them with your favorite dipping sauce or alongside a meal, these fries are sure to be a hit with the whole family. Not only are they easy to make, but they’re also versatile and can be customized to suit your dietary preferences. So next time you’re craving fries, give these healthier zucchini fries a try—you won’t be disappointed!
Frequently Asked Questions
- Can I use panko breadcrumbs instead of regular breadcrumbs?
Yes! Panko breadcrumbs will give the zucchini fries an even crunchier texture. - Can I make these fries gluten-free?
Absolutely! Just substitute regular breadcrumbs with gluten-free breadcrumbs for a gluten-free version. - Do I need to peel the zucchini before making the fries?
No, the zucchini skin adds extra nutrients and helps the fries hold their shape during baking. - How can I make these fries keto-friendly?
Replace the breadcrumbs with almond flour or crushed pork rinds for a keto-friendly version. - Can I air fry the zucchini fries instead of baking?
Yes! You can air fry them at 180°C (350°F) for about 10-12 minutes, flipping halfway through for even crispiness.Print
Crispy Baked Zucchini Fries
- Total Time: 30mins
Description
These Crispy Baked Zucchini Fries are a healthier alternative to traditional fries, packed with flavor and crunch. Coated in a delicious mixture of breadcrumbs, Parmesan cheese, and Italian herbs, these zucchini fries are baked to perfection, making them an easy, guilt-free snack or side dish.
Ingredients
Units Scale- 2–3 medium zucchini
- Salt (to taste)
- 2 tablespoons olive oil
- 1 cup breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1 teaspoon Italian herbs (or mixed dried herbs)
- 1/2 teaspoon garlic powder
Instructions
- Prepare the Zucchini:
- Preheat your oven to 200°C (400°F).
- Wash the zucchini and slice them into sticks or wedges, about the size of fries.
- Lightly sprinkle the zucchini sticks with salt and let them sit for about 10 minutes to release excess moisture. Pat dry with a paper towel.
- Prepare the Coating:
- In a large bowl, combine the breadcrumbs, Parmesan cheese, Italian herbs, and garlic powder. Mix thoroughly.
- Coat the Zucchini:
- Drizzle the zucchini sticks with olive oil and toss to coat.
- Roll each zucchini stick in the breadcrumb mixture, pressing lightly to ensure the coating sticks.
- Bake the Zucchini Fries:
- Place the coated zucchini sticks on a baking sheet lined with parchment paper or lightly greased.
- Bake in the preheated oven for 15 minutes, or until golden brown and crispy.
- Serve:
- Remove from the oven and serve hot with your favorite dipping sauce, such as marinara, ranch, or garlic aioli.
- Prep Time: 15mins
- Cook Time: 15mins
