Panko & Parmesan Zucchini Fries
User Reviews
5
Panko & Parmesan Zucchini Fries
Description
This recipe uses medium zucchinis cut into half-inch sticks that are patted dry to reduce moisture before breading. A breadcrumb mix combines pork panko, grated Parmesan, egg white powder, salt, black pepper, and Italian seasoning for flavor and texture. Optionally, zucchini sticks can be dredged in pea protein powder to increase crispiness. They are then dipped in beaten eggs and coated with the breadcrumb mixture.
Baking in a preheated 450°F oven on parchment-lined sheets or using an air fryer crisps the breading while keeping the zucchini tender. The result is a golden crust with Italian herb notes and a savory Parmesan finish. These fries avoid peeling the zucchini to retain nutrients and texture.
The fries are great as a gluten-free snack or side; swapping pork panko for regular breadcrumbs allows for a non-keto version. The uniform cut ensures even cooking and browning. This recipe notes detailed nutritional info per portion, highlighting its macronutrient profile.
Ingredients
- 3 zucchini cut into 1/2 inch sticks, medium
- 1 cup panko breadcrumbs pork
- ⅓ cup parmesan
- 2 tablespoons egg white powder
- 1 teaspoon salt
- 1 teaspoon black pepper ground
- 1 tablespoon Italian seasoning
- 3 tablespoons pea protein Optional, for dredging
Instructions
- (Skip this step for air fryer) Preheat your oven to 230 °C (450 °F). Line a baking sheet with parchment paper and lightly grease it with olive oil.
- Spread the 3 medium zucchini sliced in sticks onto paper towels and pat them dry. Keep them on the paper towels to absorb their moisture while you prepare the breading.
- In a wide bowl, combine 1 cup pork panko, 1/3 cup Parmesan, 2 tablespoons egg white powder, 1 teaspoon salt, 1 teaspoon ground black pepper and 1 tablespoon Italian seasoning. Mix well until combined.
- In a separate bowl, whisk the eggs briefly.
- Optional step for crunchier fries Before coating in the beaten egg, you can dredge the zucchini slices in 3 tablespoons pea protein. Place all the zucchini sticks in a sealable plastic bag then add the pea protein powder, close the bag and shake it until all slices are well coated.
- Prepare the breading station: Set the beaten eggs and breading bowls side by side, and place the air fryer basket or lined baking tray nearby to receive the breaded zucchini.
- With one hand, dip the zucchini slices into the beaten egg. Allow any excess egg to drip off, then drop the slices into the breading bowl.
- With the other hand, first take a pinch of the breading from around the zucchini slice and pour over it to cover. (This will help this hand remain egg free). Then roll it around a couple of times and pat on it to help the breading stick. Make sure the zucchini is coated on all sides.
- Place each breaded zucchini in the air fryer basket or in the lined baking tray, in a single layer and leaving some space in between them. Make sure they don't touch.
- Air fryer directions: Air fry at 200 °C (400 °F) for about 15-17 minutes, until the zucchini fries are golden brown.
- Oven directions: Bake them at 230 °C (450 °F) for about 25 minutes, until they are golden brown.
Notes
- Substitute pork panko with regular breadcrumbs if not adhering to keto, low-carb, or gluten-free diets.
- Peeling zucchini is unnecessary; just wash and scrub clean with a vegetable brush.
- Cut zucchini evenly to ensure uniform baking and browning.
- Nutrition information is provided per serving without pea protein dredging.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4to 6 servings
Amount Per Serving
Calories 159 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 159kcal | 8% |
| Carbohydrates | 4.1g | 1% |
| Protein | 20.2g | 40% |
| Fat | 7g | 11% |
| Fiber | 1.3g | 5% |
| Net Carbohydrates | 2.7g |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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