4.9 from 123 votes
Baked Zucchini Fries
This oil-free baked zucchini fries recipe yields veggie fries that are wonderfully crisp on the outside with a tender middle, perfect as a healthier alternative to deep-fried fries. Serve as a snack, appetizer, or side!
Prep Time
30 mins
Cook Time
30 mins
Total Time
55 mins
Servings: 10 fries
Calories: 93 kcal
Course:
Appetizer , Snacks
Cuisine:
American
Ingredients
- 1 to 2 small zucchinis
- 1 cup of bread crumbs
- 1 teaspoon of paprika
- 1 teaspoon of chili powder
- 1 cup of all-purpose flour
- ½ cup of unsweetened plain plant-based milk
- ½ teaspoon of seasoned salt
- Sea salt and pepper to taste
Instructions
- Slice zucchini into long and thin fries, lay them out on a tray and sprinkle on salt. Let sit for 20 minutes.
- Meanwhile, add breadcrumbs, paprika, chili powder to a bowl. In a separate bowl, add flour, and in another bowl add plant-based milk.
- After the 20 minutes passes, preheat the oven to 425 degrees F. Bring the slices one at a time through the flour, followed by the milk, and lastly through the bread crumbs. Repeat twice per zucchini fry until generously coated.
- Lay out breaded fries on a non-stick baking sheet and bake in a preheated oven for 20 minutes or until the outside of the fries are crispy.
- Remove them from heat, allow them to cool, and serve with your favorite dipping sauce.
Cup of Yum
Notes
- Variations:
- ‘Parmesan’ zucchini fries: Add garlic powder, onion powder, and nutritional yeast to the breading. I recommend around 1/2tsp of each spice and 1tbsp of nutritional yeast. You can also boost the flavor further with dairy-free parmesan (just a few tablespoons).
- Italian zucchini fries: Combine onion powder, garlic powder, and Italian seasoning. Optionally omit the paprika and reduce the chili.
- Other spices/seasonings: There are tons of ways you can experiment when flavoring these easy zucchini fries. Dried oregano, basil, thyme, etc.
- Fresh herbs: You can also finely chop fresh herbs to sprinkle over the baked fries, including parsley, basil, oregano, chives, scallions, etc.
- Low-carb zucchini fries: You could try this recipe with almond flour for a low-carb breading option. Not super budget-friendly, but great for any low-carb kitchen. We haven’t tried this version, though, so we can’t guarantee results.
Nutrition Information
Calories
93kcal
(5%)
Carbohydrates
18g
(6%)
Protein
3g
(6%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Sodium
216mg
(9%)
Potassium
74mg
(2%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
181IU
(4%)
Vitamin C
2mg
(2%)
Calcium
40mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 10fries
Amount Per Serving
Calories 93
% Daily Value*
| Calories | 93kcal | 5% |
| Carbohydrates | 18g | 6% |
| Protein | 3g | 6% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 216mg | 9% |
| Potassium | 74mg | 2% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 181IU | 4% |
| Vitamin C | 2mg | 2% |
| Calcium | 40mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.