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Zucchini Fries
These easy Baked Zucchini Fries with Parmesan and Panko are just as crisp as fried fries for a fraction of the calories! A healthy, kid-friendly side dish or appetizer.
Prep Time
20 mins
Cook Time
20 mins
Total Time
40 mins
Servings: 6 servings (about 48 fries)
Calories: 95 kcal
Course:
Side Dish , Appetizer
Cuisine:
Italian , American
Ingredients
For the Zucchini Fries:
- 3 medium 7-inch zucchini cut into 1/2 inch x 3 1/2-inch “sticks” (about 1 1/4 pounds)
- ½ cup panko breadcrumbs
- ⅓ cup white whole wheat flour or all-purpose flour
- ¼ cup finely grated Parmesan cheese
- ½ teaspoon kosher salt
- ¼ teaspoon onion powder
- ¼ teaspoon ground black pepper
- 2 large egg whites
- nonstick cooking spray olive oil or canola oil flavored
For the Basil Dipping Sauce:
- ½ cup non-fat plain Greek yogurt
- 2 tablespoons chopped fresh basil or 1/2 teaspoon dried basil
- 1 clove minced garlic about 1 teaspoon
- ¼ teaspoon Worcestershire sauce
- ⅛ teaspoon kosher salt
- ⅛ teaspoon ground black pepper
Instructions
- Make the fries: Position racks in the center of your oven and preheat the oven to 425 degrees F. Coat a large, rimmed baking sheet with nonstick spray.
- Spread the sliced zucchini onto paper towels or a dry kitchen towel. Lightly pat dry. Let rest on the towels while you prepare the coating.
- In wide, shallow dish (a pie dish works well) combine the Panko, flour, Parmesan, salt, onion powder, and pepper. In a separate bowl that is large enough to coat the zucchini, briskly whisk the egg whites until lightly foamy.
- Working five or six zucchini fries at a time, place the zucchini in the bowl with the egg whites, tossing to coat them evenly. Shake off any excess egg white, then add them to the bowl with the Panko. Coat them with the Panko, pressing it on lightly so that it adheres. Arrange the zucchini on the baking sheet. Line up the sticks so that they are near each other and all fit, but make sure they do not touch. Repeat with remaining zucchini.
- Lightly but thoroughly coat the exposed sides of the zucchini with the cooking spray. Bake for 10 minutes, then remove from the oven and lightly coat with baking spray once more. Return to the oven, rotating the pan 180 degrees, then continue baking for 10 additional minutes, until the crumbles are crisp and golden and the insides are tender.
- While the zucchini bakes, prepare the dipping sauce. In a small mixing bowl, whisk together all of the ingredients: the Greek yogurt, basil, garlic, Worcestershire, salt, and paper. Taste and adjust the seasoning as desired. Serve the fries immediately, with the sauce for dipping.
Cup of Yum
Notes
- TO STORE: Place leftover zucchini fries in an airtight storage container in the refrigerator for up to 2 days.
- TO REHEAT: For best results, rewarm the zucchini fries in the oven at 375 degrees F on a baking sheet coated with nonstick spray. Do not reheat fries in the microwave—the will be come mushy.
Nutrition Information
Serving
1(of 6); about 8 fries without dipping sauce
Calories
95kcal
(5%)
Carbohydrates
13g
(4%)
Protein
8g
(16%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Cholesterol
5mg
(2%)
Potassium
317mg
(9%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
267IU
(5%)
Vitamin C
18mg
(20%)
Calcium
97mg
(10%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings (about 48 fries)
Amount Per Serving
Calories 95
% Daily Value*
| Serving | 1(of 6); about 8 fries without dipping sauce | |
| Calories | 95kcal | 5% |
| Carbohydrates | 13g | 4% |
| Protein | 8g | 16% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 5mg | 2% |
| Potassium | 317mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 267IU | 5% |
| Vitamin C | 18mg | 20% |
| Calcium | 97mg | 10% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.