Baked Zucchini Fries
User Reviews
5.0
54 reviews
Excellent
Baked Zucchini Fries
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These Baked Zucchini Fries are a must-try! They're coated in crispy panko and served with a creamy yogurt dipping sauce. You'll love them!
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Ingredients
- cooking spray
- ¼ cup all-purpose flour
- 2 zucchinis cut into fries about 3-inches long
- 1 cup panko breadcrumbs
- ¼ cup grated Parmesan cheese
- ½ teaspoon Italian seasoning
- ½ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 eggs
For the Dip
- ½ cup full fat Greek yogurt
- 1 teaspoon apple cider vinegar
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon dried chives
- ¼ teaspoon dried dill
- ¼ teaspoon dried parsley
- ¼ teaspoon salt
Instructions
- Preheat the oven to 425°F. Place a cooling rack on top of a baking sheet and spray with cooking spray; set aside.
- Place the flour in a large mixing bowl. Add all the zucchini to the bowl and toss with your hands until all the zucchini sticks are well coated with the flour.
- In a small bowl, combine the panko breadcrumbs, parmesan cheese, Italian seasoning, paprika, salt and pepper; set aside.
- Whisk together two eggs in a second small bowl and set aside.
- Working in batches, dredge the coated zucchini in the eggs, then the panko mixture, pressing to coat the breadcrumbs onto the zucchini.
- Place the zucchini onto the prepared baking sheet, and bake until golden brown and crisp, about 20-25 minutes.
- While the zucchini are baking, whisk together the ingredients for the dip in a small bowl. Serve the dip with the zucchini fries while hot.
Equipments used:
Notes
- Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge, but they will soften after stored. To reheat, place them in a toaster oven or oven at 350°F for 2-4 minutes until heated through. I would not recommend freezing them since the zucchini contains a high water content and will get soggy when frozen.
- Make Ahead Tips: You can cut the zucchini fries in advance and store in the fridge on a paper towel in an airtight container. The paper towel will absorb any moisture released from the zucchini.
- Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.
- Equipment: I love using my Cuisinart Smart Stick hand blender for making dressings and dipping sauces. It's quick and easy, and yields the perfect consistency, without any chunks of garlic leftover.
- Original Cashew Dipping Sauce
- 1 cup cashews soaked overnight
- ¼ cup almond milk milk
- 1 garlic clove pressed
- 1 tablespoon lemon juice
- 2 teaspoons Dijon mustard
- Instead of panko breadcrumbs, you can use regular breadcrumbs.
- Instead of all purpose flour, you can use almond flour or other gluten-free flours.
- Blend ingredients in a food processor until smooth.
Nutrition Information
Show Details
Serving
0.5zucchini
Calories
184kcal
(9%)
Carbohydrates
23g
(8%)
Protein
11g
(22%)
Fat
5g
(8%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.01g
Cholesterol
89mg
(30%)
Sodium
559mg
(23%)
Potassium
410mg
(12%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
923IU
(18%)
Vitamin C
22mg
(24%)
Calcium
152mg
(15%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 184 kcal
% Daily Value*
| Serving | 0.5zucchini | |
| Calories | 184kcal | 9% |
| Carbohydrates | 23g | 8% |
| Protein | 11g | 22% |
| Fat | 5g | 8% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 89mg | 30% |
| Sodium | 559mg | 23% |
| Potassium | 410mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 923IU | 18% |
| Vitamin C | 22mg | 24% |
| Calcium | 152mg | 15% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
54 reviews
Excellent
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