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Air Fryer Zucchini Fries
Get ready to swap out your regular old fries with this green alternative! We’ve included a homemade dipping sauce to bring out the natural flavors of the air-fried zucchini.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings:
4
Servings
Calories:
656 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 3 zucchini about 7 inches, large
- 1 ½ cups all-purpose flour
- 1 ½ teaspoon salt
- 1 teaspoons garlic powder
- 1 teaspoon paprika
- ½ teaspoon onion powder
- ½ teaspoon black pepper
- 3 egg beaten, large
- 2 cups Italian-style breadcrumbs
- 1 cup Parmesan Cheese grated
- parsley optional garnish
For sauce:
- 3 Tablespoons mayonnaise
- 1 Tablespoon dill fresh, chopped
- 1 teaspoon garlic powder
Instructions
- Cut the zucchini. Use a sharp knife to cut your zucchini in half long ways, and then each half in half again. Cut them in half widthwise to make 8 sticks total out of each zucchini that are about 4 inches long and ½ inch thick.
- Season your flour. In a large bowl, combine the flour, salt, garlic powder, paprika, onion powder, and pepper. Toss the zucchini sticks in the flour mixture until well coated.
- Prepare the breadcrumbs. In a separate large bowl, combine breadcrumbs and parmesan cheese.
- Bread the zucchini. One by one, coat the floured zucchini sticks in the egg and then roll it into the breadcrumb mixture. Set them aside to a platter or wire rack so that they are all ready to cook.
- Prepare your air fryer. Spray your air fryer with a cooking spray or use a non-stick liner.
- Cook. In batches, cook the zucchini fries in a single layer in your air fryer on 350°F for 10 mins.
- Make the sauce. In a small bowl, mix the mayonnaise, dill and garlic powder and refrigerate until ready to serve.
- Serve. Serve your zucchini fries warm with dipping sauce on the side.
Cup of Yum
Notes
- Don’t overload: It can be tempting to cook all of them at once, but doing so causes them to cook unevenly, leaving some with a mushy middle or not so crisp edges.
- Get the block of parmesan: I highly recommend getting a fresh block of parmesan cheese. Grating manually will be worth it, trust me.
- Cut the pieces evenly: Cut the zucchini in equal slices. This ensures that they will all cook evenly in the same amount of time.
Nutrition Information
Serving
1Zucchini
Calories
656kcal
(33%)
Carbohydrates
86g
(29%)
Protein
27g
(54%)
Fat
22g
(34%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
7g
(41%)
Monounsaturated Fat
5g
(25%)
Trans Fat
0.03g
(2%)
Cholesterol
150mg
(50%)
Sodium
2239mg
(93%)
Potassium
693mg
(15%)
Fiber
6g
(24%)
Sugar
8g
(16%)
Vitamin A
859IU
(17%)
Vitamin C
30mg
(33%)
Calcium
384mg
(38%)
Iron
7mg
(39%)
Nutrition Facts
Serving: 4 Servings
Amount Per Serving
Calories 656
% Daily Value*
| Serving | 1Zucchini | |
| Calories | 656kcal | 33% |
| Carbohydrates | 86g | 29% |
| Protein | 27g | 54% |
| Fat | 22g | 34% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 150mg | 50% |
| Sodium | 2239mg | 93% |
| Potassium | 693mg | 15% |
| Fiber | 6g | 24% |
| Sugar | 8g | 16% |
| Vitamin A | 859IU | 17% |
| Vitamin C | 30mg | 33% |
| Calcium | 384mg | 38% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.