Servings
Font
Back
5.0 from 12 votes

Panko & Parmesan Zucchini Fries

These air fried or oven baked zucchini fries are super crispy outside and soft inside! They are the perfect crunchy low-carb snack, made with keto and gluten-free panko and Parmesan breading!

Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 4 to 6 servings
Calories: 159 kcal
Course: Side Dish , Snacks
Cuisine: Italian

Ingredients

  • 3 medium zucchini cut into 1/2 inch sticks
  • 1 cup pork panko
  • ⅓ cup parmesan
  • 2 tablespoons egg white powder
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 tablespoon Italian seasoning
  • 3 tablespoons pea protein Optional, for dredging

Instructions

    Cup of Yum
  1. (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.
  2. 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.
  3. 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.
  4. In a separate bowl, whisk the eggs briefly.
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. Air fryer directions: Air fry at 200 °C (400 °F) for about 15-17 minutes, until the zucchini fries are golden brown.
  11. Oven directions: Bake them at 230 °C (450 °F) for about 25 minutes, until they are golden brown.

Notes

  • Not eating keto/low-carb or gluten-free? Just replace the pork panko with regular breadcrumbs.
  • There's no need to peel the zucchini, just wash and scrub them well with a vegetable brush.
  • Make sure to cut the zucchini in even sized pieces so that it will bake and brown uniformly.
  • Nutrition Information per portion if not adding pea protein isolate for dredging: Calories 131, Total Fat 6.6 grams, Carbohydrates 3.9 grams, Fiber 1.3 grams, Protein 14.2 grams, Net Carbs 2.7 grams.

Nutrition Information

Serving 1 Calories 159kcal (8%) Carbohydrates 4.1g (1%) Protein 20.2g (40%) Fat 7g (11%) Fiber 1.3g (5%) Net Carbohydrates 2.7g

Nutrition Facts

Serving: 4to 6 servings

Amount Per Serving

Calories 159

% 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.