4.6 from 21 votes
Healthy Zucchini Fries
These Healthy Zucchini Fries are just as yummy and crisp as the restaurant version, minus all the calories because they're baked, not fried.
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 247 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 2 medium zucchini
- 1/2 cup all purpose flour
- 1 cup buttermilk or 2 well beaten eggs
- 1/2 cup Panko bread crumbs I used whole wheat
- 1/4 cup shredded Parmesan cheese
- 1 tsp salt
- 2 tsp minced fresh rosemary or 1 tsp dried Italian herbs
- marinara sauce for dipping
garnish
- chopped parsley
lemonnaise
- 3 Tbsp mayonnaise
- 3 Tbsp Greek yogurt
- 2 Tbsp lemon juice (1/2 lemon)
- 1 pinch salt
Instructions
- Set oven to 425°F.
- Set a cooling rack over a baking tray and spray with cooking spray to prevent sticking.
- Slice the zucchini into sticks.
- Set out three small bowls. Put the flour in one. Put the buttermilk or beaten eggs into another, and put the breadcrumbs, cheese, salt and herbs into the third.
- Coat the zucchini in flour first, then immerse into the liquid mixture, making sure to completely wet it. Then coat it with the breadcrumbs, pressing them on to completely coat each stick. Place the sticks on the rack.
- Bake for 18-20 minutes until crisp and golden.
- Eat right away garnished with parsley, and serve with tomato or creamy lemon dip.
- To make the lemonnaise whisk the ingredients together until smooth.
Cup of Yum
Notes
- These are best eaten hot from the oven. If you have leftovers and are desperate, you can wrap loosely in foil and heat in a 300F oven, or if you are super desperate, microwave in a single layer, very briefly, start with 20 seconds, but they won't be very crisp.
- I used whole wheat panko because that's what I had in the cupboard, and I liked the little deeper color it gives these fries. Regular will work just fine.
Nutrition Information
Serving
1
Calories
247kcal
(12%)
Carbohydrates
25g
(8%)
Protein
9g
(18%)
Fat
13g
(20%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
5g
Monounsaturated Fat
3g
Trans Fat
0.02g
Cholesterol
17mg
(6%)
Sodium
897mg
(37%)
Potassium
406mg
(12%)
Fiber
2g
(8%)
Sugar
7g
(14%)
Vitamin A
358IU
(7%)
Vitamin C
20mg
(22%)
Calcium
170mg
(17%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 247
% Daily Value*
| Serving | 1 | |
| Calories | 247kcal | 12% |
| Carbohydrates | 25g | 8% |
| Protein | 9g | 18% |
| Fat | 13g | 20% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 17mg | 6% |
| Sodium | 897mg | 37% |
| Potassium | 406mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 7g | 14% |
| Vitamin A | 358IU | 7% |
| Vitamin C | 20mg | 22% |
| Calcium | 170mg | 17% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.