5 from 21 votes
Crispy Baked Zucchini Fries
Crispy Baked Zucchini Fries are made by coating zucchini sticks first in flour, then egg, and finally a Parmesan and breadcrumb mixture seasoned with Italian herbs and garlic powder. Baking at a high temperature until golden and crisp yields a tender interior with a crunchy exterior. These fries offer a lighter alternative to traditional fried snacks while delivering satisfying texture and savory flavor.
Prep Time
15 mins
Cook Time
20 mins
Total Time
35 mins
Servings:
4
Calories:
384 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 3 medium zucchini
- 1 cup all-purpose flour
- 1 cup Parmesan Cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 large egg beaten
- 1 cup bread crumbs
- cooking spray
Instructions
- Preheat oven to 425 degrees and line a baking sheet with parchment paper or spray the sheet with cooking spray.
- Add the flour to a bowl. Set aside.
- Cut the ends off the zucchini then cut them in half widthwise. Cut each half into sticks.
- Add grated Parmesan cheese, Italian seasoning, garlic powder, salt and pepper to breading and stir in.
- Working in batches, dredge zucchini in the flour mixture, dip into eggs, then dredge in bread crumbs, pressing to coat.
- Place zucchini onto prepared baking sheet and spray with cooking spray. Bake for 18-22 minutes, or until golden brown and crisp. Turn the zucchini fries over half way through baking.
- Serve immediately.
Cup of Yum
Nutrition Information
Calories
384kcal
(19%)
Carbohydrates
50g
(17%)
Protein
21g
(42%)
Fat
11g
(17%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
3g
(15%)
Trans Fat
0.01g
(1%)
Cholesterol
110mg
(37%)
Sodium
1228mg
(51%)
Potassium
546mg
(12%)
Fiber
4g
(16%)
Sugar
6g
(12%)
Vitamin A
634IU
(13%)
Vitamin C
26mg
(29%)
Calcium
398mg
(40%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 384
% Daily Value*
| Calories | 384kcal | 19% |
| Carbohydrates | 50g | 17% |
| Protein | 21g | 42% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 110mg | 37% |
| Sodium | 1228mg | 51% |
| Potassium | 546mg | 12% |
| Fiber | 4g | 16% |
| Sugar | 6g | 12% |
| Vitamin A | 634IU | 13% |
| Vitamin C | 26mg | 29% |
| Calcium | 398mg | 40% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.