Baked Zucchini Fries
User Reviews
5
Baked Zucchini Fries
Description
This recipe uses zucchini cut into strips and coated by dipping first in a milk and egg wash, then a seasoned flour mixture, then again in the egg wash, and finally coated thoroughly with a panko breadcrumb mixture seasoned with Italian seasoning and garlic powder. This double dredging technique creates a well-adhered, crispy crust once baked.
The fries are baked at 400°F on a parchment-lined sheet, lightly sprayed with cooking oil to aid browning and crispiness without deep frying. Baking for 25 to 30 minutes results in a lightly golden and crunchy coating while zucchini inside stays tender but not soggy.
Serving the fries warm with marinara sauce or ranch dressing adds moisture and complementary flavor. The recipe suggests experimenting with dried herbs like basil or oregano in the breading for slight flavor variations.
The fries store well refrigerated for 3-4 days and reheat best in an oven to maintain crispness. The recipe notes nutritional information excludes dipping sauces.
Ingredients
- ¼ cup milk
- 1 large egg
- 1 cup panko breadcrumbs
- 1 teaspoon Italian seasoning
- 1 teaspoon garlic powder
- 1 cup all-purpose flour
- salt
- black pepper
- 2 medium zucchini
- Non-stick cooking spray or spray oil
- marinara sauce for dipping, optional, or ranch dressing
Instructions
- Preheat oven to 400° F and line a baking sheet with parchment paper.
- In a medium bowl, add the milk and egg and whisk together completely.
- In shallow bowl or plate, add the breadcrumbs, Italian seasoning, garlic powder.
- In another shallow bowl or plate, add the the flour, salt, and pepper and stir to combine.
- Slice the zucchini into strips by first removing the ends. Then cut the zucchini in half and then slice each into strips.
- Dip each zucchini strip in the egg mixture first, then the flour mixture, then back in the egg mixture, then into the breadcrumb mixture.
- Transfer the coated pieces to the lined baking sheet.
- After all the zucchini are coated, spray the batch with non-stick cooking spray or spray oil.
- Bake for 25 to 30 minutes until golden brown.
- Serve with marinara sauce or ranch dressing for dipping, if desired.
Notes
- Season the breadcrumb coating with herbs like basil, oregano, rosemary, thyme, or chili powder for different flavor profiles.
- Store baked zucchini fries in an airtight container in the refrigerator for up to 3-4 days.
- Reheat fries in the oven to retain their crisp texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 219 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 219kcal | 11% |
| Carbohydrates | 39g | 13% |
| Protein | 9g | 18% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 48mg | 16% |
| Sodium | 144mg | 6% |
| Potassium | 372mg | 8% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 287IU | 6% |
| Vitamin C | 18mg | 20% |
| Calcium | 81mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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