Air Fryer Zucchini Fries
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5.0
30 reviews
Excellent
Air Fryer Zucchini Fries
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These crispy Air Fryer Zucchini Fries are a delicious and nutritious alternative to traditional French fries. Air fryer and oven instructions included!
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Ingredients
- 2 medium zucchini (about 1 pound)
- ½ cup flour, preferably whole wheat
- 2 eggs
- 1 cup panko breadcrumbs
- ⅓ cup grated Parmesan cheese
- 1 teaspoon dried Italian seasoning
- ¼ teaspoon garlic powder
- ¼ teaspoon kosher salt
- Olive oil spray
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Instructions
- Cut the zucchini into sticks about ½-inch wide and 3-4 inches long. Pat them dry.
- Prepare your breading station. Place the flour in a breading tray or other shallow dish. Mix the egg with 1 tablespoon water in a second tray. In a third tray, mix the breadcrumbs, parmesan, Italian seasoning, garlic powder, and salt together until well combined.
- Working in batches, dip the zucchini into the flour, shaking off any excess. Then dip into the egg and finally the breadcrumbs, coating all sides well with the mixture.
To cook zucchini fries in the air fryer:
- Preheat air fryer to 360°F. Spray the basket with oil, then place a batch of zucchini fries in the basket, in a single layer. For easy clean up, you can line the basket with an air fryer liner. Don't overcrowd the basket. Spray the fries lightly with oil. Cook 8-12 minutes, until golden brown and tender. Flip the zucchini fries halfway through cooking. Serve warm with Ranch, marinara or your favorite sauce.
To bake zucchini fries in the oven:
- Preheat oven to 425°F. Place a cooling rack on a baking sheet and spray or brush it with oil. Place zucchini fries on the prepared baking sheet. Bake in the oven until golden brown and tender, 18-22 minutes.
Notes
- parchment paper liners in an air fryer
- oil sprayer
- Feel free to mix up the seasonings and add your favorite herbs and spices to the breadcrumb mixture like paprika, chili powder or cayenne pepper. Preheat your air fryer for best results. For easy clean up, you can line your basket with a liner. Read my post on using parchment paper liners in an air fryer. Don't overcrowd the basket otherwise your fries won't crisp up as well; work in smaller batches if needed. Spray lightly the fries with oil for a golden brown color. I use an oil sprayer for best results- it allows you to use a small amount of oil and disperse it evenly over your food. Flip them halfway through for even browning. Reheat leftover zucchini fries in the air fryer for a few minutes at 360°F until crispy.
- Feel free to mix up the seasonings and add your favorite herbs and spices to the breadcrumb mixture like paprika, chili powder or cayenne pepper.
- Preheat your air fryer for best results.
- For easy clean up, you can line your basket with a liner. Read my post on using parchment paper liners in an air fryer.
- Don't overcrowd the basket otherwise your fries won't crisp up as well; work in smaller batches if needed.
- Spray lightly the fries with oil for a golden brown color. I use an oil sprayer for best results- it allows you to use a small amount of oil and disperse it evenly over your food.
- Flip them halfway through for even browning.
- Reheat leftover zucchini fries in the air fryer for a few minutes at 360°F until crispy.
Nutrition Information
Show Details
Serving
8 fries
Calories
165kcal
(8%)
Carbohydrates
21g
(7%)
Protein
9g
(18%)
Fat
5g
(8%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.01g
Cholesterol
69mg
(23%)
Sodium
433mg
(18%)
Potassium
340mg
(10%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
366IU
(7%)
Vitamin C
18mg
(20%)
Calcium
135mg
(14%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 165 kcal
% Daily Value*
| Serving | 8 fries | |
| Calories | 165kcal | 8% |
| Carbohydrates | 21g | 7% |
| Protein | 9g | 18% |
| Fat | 5g | 8% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 69mg | 23% |
| Sodium | 433mg | 18% |
| Potassium | 340mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 366IU | 7% |
| Vitamin C | 18mg | 20% |
| Calcium | 135mg | 14% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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Overall Rating
5.0
30 reviews
Excellent
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