Air Fryer Zucchini Fries
User Reviews
5
Air Fryer Zucchini Fries
Description
To prepare Air Fryer Zucchini Fries, the zucchini is cut into sticks and patted dry to help the coating adhere. A breading station is set up with flour, beaten egg diluted with water, and a seasoned panko breadcrumb mixture combined with grated Parmesan, Italian seasoning, garlic powder, and salt. The zucchini sticks are dipped sequentially into each to coat thoroughly.
Cooking in an air fryer at 360°F for 8 to 12 minutes crisps the coating and cooks the zucchini until tender but not soggy. Spraying the fries lightly with olive oil spray before cooking promotes browning. Flipping halfway ensures even browning on all sides. The air frying technique produces fries with a golden crust while avoiding excess oil.
Zucchini fries can be served warm, optionally with dipping sauces such as ranch or marinara. The Italian seasoning and Parmesan offer flavorful depth to the light vegetable base. The coating’s crispness contrasts with the soft interior, making these fries an appealing vegetable side or snack.
To ensure more even cooking and crispness, avoid overcrowding the air fryer basket and consider working in batches. Using parchment liners can aid cleanup. Leftover fries reheat well in the air fryer for several minutes. Variations in seasoning allow tailoring spiciness and flavor, with options like chili powder or paprika. Preheating the air fryer can improve final texture.
Ingredients
- 2 zucchini about 1 pound, medium
- ½ cup flour preferably whole wheat
- 2 egg
- 1 cup panko breadcrumbs
- ⅓ cup Parmesan Cheese grated
- 1 teaspoon Italian seasoning dried
- ¼ teaspoon garlic powder
- ¼ teaspoon kosher salt
- olive oil spray form
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
- Preheat the air fryer for consistent cooking results.
- Don't overcrowd the basket; cook zucchini fries in batches for crispiness.
- Lightly spray fries with olive oil using an oil sprayer to promote golden color.
- Flip fries halfway through cooking for even browning on all sides.
- Line the air fryer basket with parchment paper liners to ease cleaning.
- Experiment with seasonings like paprika or chili powder to vary the flavor.
- Leftover fries reheat well in the air fryer at 360°F for a few minutes to regain crispness.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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