Baked Zucchini Fries
User Reviews
5
Baked Zucchini Fries
Description
The Baked Zucchini Fries recipe uses zucchini cut into fry-like shapes and dusted with flour to help the egg wash and breadcrumb coating adhere. The breadcrumb mixture combines panko crumbs, Parmesan cheese, Italian seasoning, paprika, and seasoning for a flavor-packed crust. Baking the fries on a cooling rack ensures even crispness as hot air circulates around them. The accompanying dip made with full-fat Greek yogurt, apple cider vinegar, and dried herbs provides a creamy, tangy contrast that complements the mild zucchini taste.
The fries deliver a pleasant balance of soft and crisp textures due to their coating and baking method. Their vibrant appearance and seasoned crust make them suitable as a healthyish snack or a vegetable side. The dip enhances their flavor profile without overpowering the natural taste of zucchini.
This recipe recommends storing leftovers in an airtight container for 3-4 days; however, the fries will soften in the fridge. For reheating, using a toaster oven or conventional oven briefly helps restore some crunch. Freezing is not advised since zucchini’s high water content can cause sogginess. You can prepare the cut fries ahead and keep them on paper towels to absorb moisture before baking, which helps maintain crispness. Substitutions for flour and breadcrumbs are possible but may alter texture.
Ingredients
- cooking spray
- ¼ cup all-purpose flour
- 2 zucchini cut into fries about 3-inches long
- 1 cup panko breadcrumbs
- ¼ cup Parmesan Cheese grated
- ½ teaspoon Italian seasoning
- ½ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 2 egg
For the Dip
- ½ cup Greek yogurt full fat
- 1 teaspoon apple cider vinegar
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon chives dried
- ¼ teaspoon dill dried
- ¼ teaspoon parsley dried
- 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.
Notes
- Store leftover zucchini fries in an airtight container for up to 3-4 days; they will soften during storage.
- Reheat in a toaster oven or oven at 350°F for 2-4 minutes to regain crispness.
- Freezing is not recommended because zucchini's water content can create soggy texture after thawing.
- Cut zucchini fries ahead of time and store them on paper towel in an airtight container to absorb moisture before baking.
- You can substitute panko breadcrumbs and all-purpose flour with gluten-free alternatives, but this may affect the texture.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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