Servings
Font
Back
5.0 from 54 votes

Baked Zucchini Fries

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!

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 4 servings
Calories: 184 kcal
Course: Side Dish , Appetizer
Cuisine: American

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

    Cup of Yum
  1. Preheat the oven to 425°F. Place a cooling rack on top of a baking sheet and spray with cooking spray; set aside.
  2. 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.
  3. In a small bowl, combine the panko breadcrumbs, parmesan cheese, Italian seasoning, paprika, salt and pepper; set aside.
  4. Whisk together two eggs in a second small bowl and set aside.
  5. Working in batches, dredge the coated zucchini in the eggs, then the panko mixture, pressing to coat the breadcrumbs onto the zucchini.
  6. Place the zucchini onto the prepared baking sheet, and bake until golden brown and crisp, about 20-25 minutes.
  7. 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.

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

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

% 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.