Parmesan Zucchini Fries are a delicious and healthier alternative to traditional fries. These crispy, oven-baked zucchini sticks are coated in a mixture of Japanese panko bread crumbs and Parmesan cheese, offering a satisfying crunch with every bite. Perfect as a side dish, snack, or appetizer, they are light, flavorful, and pair beautifully with a dipping sauce like ranch. Whether you’re looking for a way to sneak more vegetables into your diet or simply want a guilt-free snack, these zucchini fries are a fantastic option!
Ingredients:
- 3 small zucchinis
- 2 large eggs
- 1 pinch salt
- 3 dashes of ground black pepper
- 2 cups Japanese panko bread crumbs
- ½ cup grated Parmesan cheese
- Ranch dressing for dipping (optional)
Instructions:
- Preheat Oven:
- Preheat your oven to 425°F (218°C) and line a large baking sheet with parchment paper. This will prevent sticking and ensure easy cleanup.
- Prepare the Zucchini:
- Wash the zucchinis and slice them into 3-inch (7 cm) long and ½-inch (1 cm) thick strips. Set them aside.
- Beat the Eggs:
- In a medium bowl, crack the eggs and season with a pinch of salt and 3 dashes of ground black pepper. Beat the eggs well to combine.
- Prepare the Coating:
- In a large plate or shallow container, combine the panko bread crumbs and grated Parmesan cheese. Mix well to ensure the Parmesan is evenly distributed with the bread crumbs.
- Coat the Zucchini:
- Working in batches, dip the zucchini strips into the beaten egg mixture, making sure they are fully coated. Shake off any excess egg before transferring them to the panko-Parmesan mixture.
- Roll each zucchini strip in the panko mixture, pressing gently to help the crumbs stick to the zucchini.
- Arrange on the Baking Sheet:
- Once coated, place each zucchini strip on the prepared baking sheet in a single layer. Make sure the strips are not touching to allow even crisping during baking.
- Bake:
- Bake the zucchini fries in the preheated oven for 20 to 25 minutes, rotating the baking sheet and turning the zucchini halfway through for even browning.
- The fries are done when they are golden brown and crispy on the outside.
- Serve:
- Remove from the oven and let them cool slightly. Serve immediately with ranch dressing or your favorite dipping sauce on the side. Enjoy!
Cooking Tips:
- Crispier Fries: For even crispier zucchini fries, lightly spray the coated strips with cooking spray before baking. This helps the panko and Parmesan crisp up in the oven.
- Panko vs. Regular Bread Crumbs: Japanese panko bread crumbs give these fries extra crunch compared to regular bread crumbs. If you don’t have panko, you can use regular bread crumbs, but the texture will be slightly softer.
- Cheese Variation: If you prefer, you can substitute Parmesan cheese with Pecorino Romano for a sharper flavor.
- Turning Zucchini: Flipping the zucchini halfway through baking ensures even browning on all sides.
Nutritional Benefits:
- Zucchini: A low-calorie vegetable, zucchini is packed with nutrients like vitamin C, potassium, and fiber, making it a great addition to a healthy diet.
- Parmesan Cheese: Parmesan adds not only flavor but also a good source of protein and calcium.
- Eggs: Eggs help bind the coating and provide a boost of protein and healthy fats.
- Panko Bread Crumbs: Panko is a lighter and airier alternative to traditional bread crumbs, offering fewer calories while delivering a crispy texture.
Why You’ll Love This Recipe:
- Healthier Alternative: These zucchini fries are baked, not fried, making them a lighter and healthier snack option without sacrificing flavor or crunch.
- Simple Ingredients: With only a few ingredients that are easy to find, this recipe is quick to prepare and can be whipped up any time.
- Crispy and Flavorful: The combination of Parmesan and panko creates a savory, crispy crust that pairs perfectly with the tender zucchini inside.
- Customizable: You can easily customize this recipe by adding different seasonings or using your favorite dipping sauces to suit your taste.
Dietary Information:
- Vegetarian: Yes, this recipe is vegetarian-friendly.
- Gluten-Free Option: To make this recipe gluten-free, use gluten-free panko bread crumbs.
- Low-Carb Option: For a lower-carb option, you can replace the panko with crushed pork rinds or almond flour.
- Dairy-Free Option: Omit the Parmesan cheese or use a dairy-free alternative for those avoiding dairy.
Conclusion:
Parmesan Zucchini Fries are a tasty and healthy alternative to traditional fries that the whole family will enjoy. They’re crispy, savory, and easy to make, whether as a snack, appetizer, or side dish. With just a few simple ingredients and minimal prep time, you can have a delicious and satisfying treat that is sure to become a favorite in your kitchen. Serve them up with a side of ranch dressing or marinara sauce for dipping and enjoy this wholesome, homemade dish!
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Parmesan Zucchini Fries
- Total Time: 45mins
Description
Parmesan Zucchini Fries are a delicious and healthier alternative to traditional fries. These crispy, oven-baked zucchini sticks are coated in a mixture of Japanese panko bread crumbs and Parmesan cheese, offering a satisfying crunch with every bite. Perfect as a side dish, snack, or appetizer, they are light, flavorful, and pair beautifully with a dipping sauce like ranch. Whether you’re looking for a way to sneak more vegetables into your diet or simply want a guilt-free snack, these zucchini fries are a fantastic option!
Ingredients
- 3 small zucchinis
- 2 large eggs
- 1 pinch salt
- 3 dashes of ground black pepper
- 2 cups Japanese panko bread crumbs
- 1/2 cup grated Parmesan cheese
- Ranch dressing for dipping (optional)
Instructions
- Preheat Oven:
- Preheat your oven to 425°F (218°C) and line a large baking sheet with parchment paper. This will prevent sticking and ensure easy cleanup.
- Prepare the Zucchini:
- Wash the zucchinis and slice them into 3-inch (7 cm) long and ½-inch (1 cm) thick strips. Set them aside.
- Beat the Eggs:
- In a medium bowl, crack the eggs and season with a pinch of salt and 3 dashes of ground black pepper. Beat the eggs well to combine.
- Prepare the Coating:
- In a large plate or shallow container, combine the panko bread crumbs and grated Parmesan cheese. Mix well to ensure the Parmesan is evenly distributed with the bread crumbs.
- Coat the Zucchini:
- Working in batches, dip the zucchini strips into the beaten egg mixture, making sure they are fully coated. Shake off any excess egg before transferring them to the panko-Parmesan mixture.
- Roll each zucchini strip in the panko mixture, pressing gently to help the crumbs stick to the zucchini.
- Arrange on the Baking Sheet:
- Once coated, place each zucchini strip on the prepared baking sheet in a single layer. Make sure the strips are not touching to allow even crisping during baking.
- Bake:
- Bake the zucchini fries in the preheated oven for 20 to 25 minutes, rotating the baking sheet and turning the zucchini halfway through for even browning.
- The fries are done when they are golden brown and crispy on the outside.
- Serve:
- Remove from the oven and let them cool slightly. Serve immediately with ranch dressing or your favorite dipping sauce on the side. Enjoy!
- Prep Time: 15mins
- Cook Time: 25mins