5 from 30 votes
Air Fryer Zucchini Fries
Air Fryer Zucchini Fries are made by coating fresh zucchini sticks in whole wheat flour, an egg wash, and a seasoned panko-parmesan crumb mixture, then cooking them in an air fryer until golden and crisp. The result is a light, crunchy vegetable side or snack with Italian seasoning and garlic flavors. These zucchini fries avoid deep frying and offer an easy way to enjoy the fresh vegetable with a crispy texture.
Prep Time
20 mins
Cook Time
10 mins
Total Time
30 mins
Servings:
4
Calories:
165 kcal
Course:
Side Dish, Appetizer, Snacks
Cuisine:
American
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 165
% 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.