0 from 3 votes
Baked Parmesan Zucchini Fries
Crispy Zucchini fries are baked to perfection with parmesan cheese, wheat flour, and panko breadcrumbs. Easy and ready in just 30 minutes
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 159 kcal
Course:
Side Dish , Appetizer
Cuisine:
American
Ingredients
- Avocado oil cooking spray
- 1.2 pounds zucchini about 3 medium zucchini
- 3/4 cup panko breadcrumbs
- 1/3 cup grated Parmesan cheese
- 1 tablespoon Italian seasoning
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- ground black pepper to taste
- 1/3 cup whole wheat flour
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1 large egg
Instructions
- Preheat the oven to 400°F and grease a non-stick baking sheet with oil or Avocado oil cooking spray.
- It's best to use a baking sheet without baking paper to help the zucchini fries crisp. Thoroughly wash the zucchini and trim off the ends. Cut the 1.2 pounds zucchini into fries and set aside.
- In a large bowl, combine 3/4 cup panko breadcrumbs, 1/3 cup grated parmesan cheese, 1 tablespoon Italian seasoning, 1/2 teaspoon garlic powder, 1/4 teaspoon salt, and Ground black pepper, mix well, and set aside.
- In another bowl combine 1/3 cup whole wheat flour, 1/2 teaspoon garlic powder, and 1/4 teaspoon salt. Crack the 1 large egg into a shallow bowl and whisk until frothy.
- Working in batches, dredge zucchini fries into the flour mixture, dip into the eggs, making sure you allow it to drip the excess moisture. Next, coat in panko breadcrumbs mixture, pressing well to evenly coat.
- Spread the fries onto the prepared baking sheet and lightly spray with cooking oil.
- Bake for 15-20 minutes flipping halfway until golden brown and crisp.
- Serve with your favorite dip and enjoy
Cup of Yum
Notes
- Substitutes:
- Storage:
- Place leftovers in a container and store them in the fridge for up to 5 days. Reheat in the microwave when ready to eat. You may bake again for 10 minutes to reheat
- Any cooking spray will work
- Bread crumbs: any type to satisfy your dietary needs
- Flour- I used whole wheat but other types of flour will work just fine
- to make a keto-friendly version, swap the flour with almond flour and use pork rinds instead of panko
Nutrition Information
Calories
159kcal
(8%)
Carbohydrates
21g
(7%)
Protein
9g
(18%)
Fat
5g
(8%)
Saturated Fat
2g
(10%)
Cholesterol
48mg
(16%)
Sodium
528mg
(22%)
Potassium
455mg
(13%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
425IU
(9%)
Vitamin C
24mg
(27%)
Calcium
164mg
(16%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 159
% Daily Value*
| Calories | 159kcal | 8% |
| Carbohydrates | 21g | 7% |
| Protein | 9g | 18% |
| Fat | 5g | 8% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 48mg | 16% |
| Sodium | 528mg | 22% |
| Potassium | 455mg | 10% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 425IU | 9% |
| Vitamin C | 24mg | 27% |
| Calcium | 164mg | 16% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.