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Baked Zucchini Fries Recipe
These Baked Parmesan Zucchini Fries are the perfect kid-friendly recipe when you're looking for a healthy alternative to traditional fries. Simply dip zucchini sticks into flour, egg wash, and a Parmesan cheese and Italian breadcrumb mixture, then bake them in the oven for a crispy side.
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 5 servings
Calories: 119 kcal
Course:
Side Dish
Cuisine:
American
Ingredients
- 4 medium zucchini squash or about 1 to 1 ¼ lbs.
- ¼ cup flour all purpose or a gluten-free 1-to-1
- 1 large egg
- 1 Tbsp. milk regular, oat, soy, or nut-based
- ½ cup breadcrumbs plain, gluten-free if needed
- ½ cup Parmesan Cheese grated
- 1 tsp. salt to taste
- ¼ tsp. black pepper to taste
- 1 tsp. Italian seasoning
- ¼ tsp. garlic powder
- parsley curly, finely chopped
Instructions
- Preheat oven to 425 degrees.
- Trim the ends from the zucchini and cut into quarters lengthwise.
- Whisk together egg and milk in one shallow bowl, combine the breadcrumbs, Parmesan cheese, salt, pepper, italian seasoning, and garlic powder in another shallow bowl, and place flour in the third shallow bowl.
- Toss 2-3 zucchini fries in the flour (making sure to shake off any excess) and then dip in the egg wash. Using a fork, pick up the zucchini to let the extra egg wash drip off. Finally, coat with the breadcrumb mixture, pressing it in to make sure it sticks. Repeat with the remaining zucchini strips.
- Line a large baking sheet with parchment paper and place zucchini strips in a single layer, paying careful attention that they do not touch.
- Bake for 18-20 minutes, flipping them over halfway through. Sprinkle with finely chopped parsley and serve warm with ketchup, ranch, or marinara sauce. Enjoy!
Cup of Yum
Notes
- To Prep-Ahead: You can slice the zucchini up to one day ahead of time.
- To Store: Baked fries are best enjoyed immediately. But, you can keep extras in an airtight container and keep in the fridge for up to 3 to 4 days.
- To Freeze: It is not recommended to freeze as the zucchini will be mushy and watery when thawed.
- To Reheat: Pop fries back in a 350℉ oven for 5-10 minutes or in an air fryer for a few minutes to heat them up and get a crispy outside. Avoid heating in the microwave as they will tend to get soggy.
Nutrition Information
Calories
119kcal
(6%)
Carbohydrates
14g
(5%)
Protein
7g
(14%)
Fat
4g
(6%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
0.5g
Monounsaturated Fat
1g
Trans Fat
0.004g
Cholesterol
40mg
(13%)
Sodium
636mg
(27%)
Potassium
61mg
(2%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
144IU
(3%)
Vitamin C
0.02mg
(0%)
Calcium
164mg
(16%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 5servings
Amount Per Serving
Calories 119
% Daily Value*
| Calories | 119kcal | 6% |
| Carbohydrates | 14g | 5% |
| Protein | 7g | 14% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.004g | 0% |
| Cholesterol | 40mg | 13% |
| Sodium | 636mg | 27% |
| Potassium | 61mg | 1% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 144IU | 3% |
| Vitamin C | 0.02mg | 0% |
| Calcium | 164mg | 16% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.